Nutrition Plans Archives - Durbrow Performance Training
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I Screwed This Up

I’m not writing this email in my usual fashion. Mondays are typically my work-from-home days and I’m really focused, ready to get a ton of work done for the week.
Today instead I’m writing you this email from the Charlotte NC airport. I was at a seminar this weekend and was scheduled to fly back last night. There were some crazy winds in NC and the delay would have caused me to miss my connection. So instead I booked a room and just rolled with the punches.
I’m going to write an email next week on why I think things like this reveal the character of a person, but that’s for another story entirely…
Today I wanted to tell you how I screwed up.
I’m all for eating healthy, obviously.
Do we all need a little guidance though? For sure. I think every coach should have a coach.
That’s why I’m personally going through our 90 day nutrition coaching program at the gym. (It’s completely sold out until August just from one seminar, we’ll be taking more applications this summer).
Does that mean that every day is perfect?
Hell no.
The other day I was stressed. I’m very much an internal person when it comes to stress. I literally feel it in my gut and I used to get severe stomach pains because I let stress build up.
I’m much better with that now.
But just like pretty much everyone that I know, I sometimes get the “I want to eat my feelings” day.
Last Wednesday I was stressed out and honestly I can’t even remember why.
I ate really well, totally on point with my macros and hit all of my calories.
Then the shoe dropped.
I got a huge wave of stress that evening and as I was in the cabinet getting my protein powder out for my shake the next day, I noticed a bag of chocolate chips.
Pretty innocent right?
I mean, who really likes chocolate chips?
Okay, fine, I do.
I’m not sure why they were even in there but they sure were calling for me.
I didn’t really think about it, I just grabbed them and before I knew it I had about 3 handfuls gone.
So was my “perfect” eating day.
Is the point of this email to tell you that I was so pissed that I ruined my perfect eating day and I let the stress get to me and I didn’t just walk away or do some “coping” mechanism that I should know better?
I want you to know that I’m human. I don’t talk about myself very much, that actually makes me very uncomfortable.
But I want you to know that I did NOT agonize over it.
I figured out WHY I did it.
I was stressed out and I should have taken a few minutes to work through that, instead of be impulsive with food and think that would make it better.
Is 3 handfuls of chocolate chips the worst thing ever?
But does it align with my goals?
The other moral of the story is that when you mess up, just get back on course the next day.
This isn’t license to just eat whatever because you don’t have to feel guilty the next day.
The goal is to understand you are human, you will have slip ups but beating yourself up is even worse sometimes.
Feeling guilty about food only leads to more discomfort around the whole subject.
Figure out why it happened.
Drink lots of fluids the next day and use the good, healthy food to nourish your body and fuel your training sessions.
If it’s happening over and over, then you need to address the real issue at hand.
I’ll admit, I was kinda pissed that I did it at first, but I got over it and realized that being hard on myself is NOT going to solve anything.
Use this gauge with yourself. If you slip up once, figure out why and move on.
Don’t feel guilty or agonize.
If you slip up time after time, you’ll want to look a little deeper at why the food is the trigger or the soothing thing.
Have an awesome week and I’ll be back with some videos and recaps of my trip later this week.

Coffee and Chocolate Protein Shake

Here is one of my favorite breakfast shake options. It combines two of the best things ever, coffee and chocolate.

This is super simple and you can blend it up on your way out the door before work, use this as a pre-workout boost or save it for a mid-morning pick me up.

Here’s how it goes down:

  • 1 cup of brewed coffee (I like to let it cool for 10-15 minutes)
  • 1 scoop of chocolate whey protein powder
  • 1/2 cup of unsweetened coconut milk
  • 1 tablespoon coconut oil (melt this and then put it in the blender)
  • 1 handful of baby spinach
  • 3-4 ice cubes

Put all the ingredients in the blender and mix until it’s smooth. You won’t even taste the spinach, trust me.

The coffee will give you a nice caffeine boost and the combination of the coconut oil and protein will keep you full for several hours.




Give this shake a try and add it into your morning routine. I’d love to hear about your favorite shake recipe. Leave me a comment below!



How to Silence the Food Vampires (and a Paleo Stuffing Recipe)

Food vampires?

WTH is that?

It’s really simple. You know when you go out to lunch with a bunch of co-workers and the majority of people are ordering burgers, coma inducing sandwiches with a side of fries and then you order a salad with chicken on it and dressing on the side.

The record stops. Silence.

She’s ordering a salad?

Then the bread comes and you decline.

Oh come on, just have one piece. It’s not going to kill you.

Why are you ordering a salad? Live a little. 

You know what I’m talking about now….

Does this stress you out a little bit? If you’re human, then yes it’s going to. But here’s the thing. People are simply projecting their own insecurity and their own wishes onto you. They wish they felt better, had the motivation or the goals to eat healthy and for some reason or for that moment, they don’t.

What’s the alternative? Face what they are actually feeling, or peer pressure you and try to make you feel bad about your choices to eat healthy. Most people choose the latter.

That sucks for you but it’s really simple. When you get the pressure or the “why” questions you just answer back that you want to order a healthy meal because you feel better through out the day, you’ve been working out and you want to keep your body healthy.

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Curb Your Sugar Cravings with Cinna-Coconut Apples

Sugar cravings. Yep, we have all had them from time to time. Some of us more than others…

I am a total sugar junkie. Bread, pasta, even cheese, I’m all set with that and have no problem cutting it out. But my beloved ice cream, peanut butter cups, those super sweet Jelly Belly flavored jelly beans, that’s my shit right there.

Yeah you know what I’m talking about, that sweet tooth that comes creepin’ up after you eat and you just want a little “something sweet.”

I’ve even had days when I wake up in the morning and my body is craving chocolate. There are several reasons for these creepers…

  • Deficiencies in certain minerals
  • Lack of sleep
  • Stress
  • Exhaustion
  • Lack of activity (feeling sluggish)
  • Dehydration

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How to Eat Paleo When You Aren’t Always Home to Cook

Paleo is pretty awesome, I’m a big believer in the health benefits and the ease of the lifestyle. If you don’t eat Paleo, that’s cool, as long as you are getting results. I’m not here to go all dogma on you and say that’s the only way to eat but right now it’s working well for me and for a lot of our clients.

One of the struggles I’ve noticed is that people understand the concept but sometimes have trouble applying it to real world situations.

You should eat a diet high in protein, veggies, fruits, nuts and seeds, healthy fats and avoid starches and sugars. Pretty simple.

BUT, what do you eat when you’re not prepping your own food?

We all have busy lives. Shuttling from home to work to the gym to other activities, you don’t always have the meat and veggies handy to eat a proper dinner at home at 6pm.

I get it.

My top tips are these.

1. Cook in batches. Make a dish that can last you 2-3 days worth of leftovers. If you are cooking for two or three people, you just have to double it up.

My favorite cook book right now is the Fat Burning Chef. This thing is loaded with Paleo recipes from all the top chefs in the industry. You can check it out here and download a copy.

—>Fat Burning Chef 

2. My second tip is to have a game plan. If you have to eat in a restaurant due to travel, meetings or just because you didn’t plan your meals, then you need to know where you can go and what you can eat.

Let’s be honest. You DO have time to plan your meals, you just have to make the time.

In the meantime, you can find some great options that fit your Paleo and primal lifestyle when you go to a restaurant.

This definitely takes some effort and you have to sometimes be “that person” that adjusts the order a bit, but you have the right to know what’s going in your body and most places are pretty cool about it these days.

Asian Restaurants:

You can choose a meat and veggies option that some places offer. If not, you can doctor it up by choosing a stir fry without the rice or noodles. Make sure you ditch the sauce because that’s a sugar and salt bomb waiting to happen.

Greek or Mediterranean:

You can get a big salad here but make sure to avoid the chick peas and any cheese. Swap out the yogurt based dressings for a simple oil and vinegar mix. Kabobs are always awesome. If they are a meat and vegetable mix, even better. If you have just the meat on the stick (awesomeness) then grab a side salad to hit your veggie intake.

Make sure to skip the hummus as that’s made with legumes.

Mexican Restaurants:

This one takes a little creativity. You can order the fajitas and just skip the actual fajitas and the sour cream and cheese. Load up that plate with meat, veggies, salsa and some guacamole. Pretty damn good.

Also if you are at Chipotle for a quick fix, you can order a burrito bowl, no rice. Just go double meat, veggies, lettuce, salsa and just a scoop of guacamole.

American Restaurants:

These tend to be the easiest options because you can order a steak with a side salad or a burger with a side salad and ditch the bun. Just remember the watch the dressings which are the silent sugar killers. Opt for your oil and vinegar (every place has this).

If you are at a steakhouse and one of the sides is potatoes or rice, just swap that out for veggies and you already have your side salad so you’re good to go.


This is another super easy option. You will actually find a lot of breakfast joints that serve until 2 or 3pm so if you are at lunch, this is a great spot to go for.

You can go with eggs any style, just make sure to skip the cheese. If you do an omelette, load it up with veggies and then do hot sauce or salsa to top it off. Swap out the order of potatoes for extra bacon. Hell yeah.

You can also do a small order of fruit to round out the meal.

My last tip is to simply use good-ole’ Google and search for Paleo restaurants or Paleo menus in your area or the area you are traveling to.

Eating out and eating on the go is not always going to be perfect. The goal of this lifestyle is to have some freedom from the traditional “diet” but that doesn’t mean it’s a free-for-all. There are sacrifices to any solid nutrition plan.

The bottom line is that if you want results, you have to work for it and you have to make sacrifices along the way. Anyone that says you can have an easy-peasy eating plan AND get results is totally lying. It’s hard work. If you want to go out to restaurants and eat shit, you will not get results.

If you want to stick to a solid plan and make a few cut backs on what you eat each day, then you’ll look and feel awesome.

This is not to say that you can never enjoy a meal out. Treat yourself every other week to a nice meal and maybe a dessert. This will keep you on track. The thing to remember is that you’re adopting a lifestyle, not just a short term fix that you’ll abandon after you hit your fat loss goal.

I’d love to hear about any restaurants that you know or have been to that are great options for this eating lifestyle. Leave me a comment below.


How Your Body Responds to Training and Nutrition

I want to keep today’s post really simple. Here’s what happens when you start training, get back into training, or ramp up your training.

This is a true statement for the majority of people, unless you are some genetic freak of nature. If that’s the case then I hate you and your perfect abdominal genes.

Kidding, kidding of course.

Back to the point of this post. I have so many people that come to me and want to lose body fat. Often and obviously the first question is, “how long will it take?”

Patience young grasshopper.

Unless you are the above-stated genetic freak, it will take some time. I’m not here to burst your bubble and say it will never happen but you have to adopt the proper lifestyle tactics in order for it to happen and for you to maintain and continue to progress. 

Basically here’s what happens….

You start for the first time, or pick up again, on a properly designed strength training program with a couple days of higher intensity conditioning training plus a healthy, energy boosting and lifestyle supportive eating plan.

Your body has to adapt and certain things happen in certain ways. Here’s the breakdown:

Step #1- You make strength gains (aka you can lift heavier weight, do more push ups, etc)

Step #2- You see performance gains (more endurance and stamina, better technique, exercises feel more natural)

Step #3- You drop body fat (yes!)

Step #4- You gain lean muscle

This can fall into different time frames depending on the individual, and the more that you tie in all three aspects- strength training, conditioning and nutrition, the better and faster these changes will occur.


If you need a jump start into your training then click here for a 21 day kick start membership. 


Want to Lose Fat? Exercise Won’t Work

Exercise doesn’t work?

Sounds like a strange statement coming from someone who gets people to exercise and train for a living. 

What the hell is this chick talking about? I thought I had to exercise in order to lose fat.

Well, yeah.

The point I want to make here is that exercise won’t work by itself for fat loss. You have to dial in your nutrition. It’s 100% imperative that you eat foods that will support your fat loss goals.

If you try to exercise, train your ass off and outwork a bad diet, you’re going to be in for a really long road.

What’s the point in busting your butt in the gym only to continue to eat like crap and just spend your life like a hamster on a wheel?

Think about it. You’re training hard so you’re certainly burning a lot of calories and boosting your metabolism in that 1-2 day window after a hard training session. That’s great.

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Keeping the Simple in Nutrition

The more I learn about all the complexities of nutrition and the human body, the more I realize it’s imperative to keep it super simple.

There is NO other way.

There’s just too much out there today to bog you down. I see it every day; clients confused about what to eat and when to eat it because one thing they read says low carbs are good and the next thing says too much fat is bad.

What the hell are you supposed to do?

I’m not going to sugar coat it, it’s not easy. Eating healthy is hard but really the hardest part is making it a lifestyle and not a diet.

Cutting out this and that until you’re at the point where you find yourself eating boring chicken and vegetables every night, that sucks.

I am a huge fan of creating the lifestyle that allows you to enjoy delicious foods, look and feel awesome and actually have a life, aka going out with friends and enjoying a glass of wine if you want.

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When Will You Really Be Happy?

I was inspired to write this post after talking to a new client the other day. We dug into some really deep stuff about why he wants to get results and why the numbers on the scale or from the calipers don’t mean much to him.

He had a really great perspective on this and without going too much into what we spoke about, basically it came down to him wanting to create a lifestyle instead of the constant up and down of getting in shape, stopping, starting back up again and essentially having that constant wave of feeling good then feeling bad.

So many people do this. It’s such an automatic reaction to think “I’ll be happy when…..”

I’ll be happy when I get that new job. I’ll be happy when I lose 10 pounds. I’ll be happy when I make more money.

Will you really?

You may be happier because you may have more freedom, more time with the family, you may be proud of your new body or you may be able to work less. But is that really the end of it?

Going back to the weight loss and fat loss thing, so many people that I talk to think that as soon as they drop that extra weight it’s going to be all good and life amazingly becomes easier.

Hell no. That’s when it becomes harder because you actually have to maintain or continue to progress on those results.

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How to Eat for Results When You Already Have Results

What does healthy eating mean?

It depends first of all on your goals. In my experience training clients and meeting people, there are usually four kinds of goals:

1. The person is overweight to where it’s affecting their health, and they need to lose body weight

2. The person has a higher than normal percentage of body fat and they need to lose fat and gain muscle

3. The person is lean, has a good amount of muscle due to training for a longer period of time and wants to continue to see results without being too strict

4. The person has some lean muscle but has trouble keeping weight on and wants to add a few pounds

Recently, due to the fact that our clients are freakin’ awesome, I have had the #3 conversation with a lot of people. Besides that, #2 is the most popular with a few people in the #1 and #4 categories.

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