This recipe is a modified version of the very first recipe I published in my RV kitchen, Texas Chili. I created the Texas Chili recipe back in 2019 while we lived full-time in our Airstream Interstate Sprinter van. What is unique to Texas chili, is that it doesn’t include any beans or any tomatoes. It is simply beef and flavors from guajillo peppers. Over the past five years, I have made this dish over and over and over. However, I have made some serious modifications and feel that my new version deserves its own recipe.

The biggest changes from this recipe compared to my traditional Texas chili are:

1. I use much less broth. So much less that this isn’t a chili anymore. It is now a braised chuck roast. It still has the same base flavors, but it is much more of a thickened sauce in this new version. There is still enough sauce to spoon over your serving plate, but it is so intense in flavor that a little goes a long way.
   
   
2. I cut the chuck roast into much larger chunks. I started braising a lot more this past year and have become obsessed with large pieces of tender meat that fall apart after braising. I love keeping the integrity of the chuck roast this way. And since it’s no longer a chili, the bite-size pieces aren’t necessary. If you are looking for a braised pork recipe, check out this Mojo Pork.
   
   
3. Braising in the oven is the cooking method in this revised version. Now that we are in a 5th wheel with a residential oven, I use it and abuse it. Back in our Airstream Interstate, I did not have the luxury of an oven. I created my original Texas Chili using my induction cooktop (which I still love and use all the time).

Step-by-step images to make this chuck roast

Links for tools/items used in this recipe:

• Kitchen shears
• Pasture-raised beef
• Induction cooktop
• 6-quart Dutch oven
• Cuisinart Smart Stick
• Wooden spoon
• Silicone pot holders

Print

Guajillo Braised Chuck Roast

Course Dinner, Lunch

Prep Time 1 hour hour

Cook Time 4 hours hours

Total Time 5 hours hours

Ingredients

• 4 ½ pounds Chuck roast, trimmed, and cut into large chunks
• 8 dried whole guajillo peppers
• 1 tbsp ground cumin
• 1 tsp black pepper (plus more for seasoning beef)
• 1 tbsp salt (plus more for seasoning beef)
• 1 tsp dried cayenne pepper (optional)
• 1 tbsp smoked paprika
• ½ white onion, finely chopped
• 10 cloves of garlic, grated with a microplane
• 16 oz water
• extra virgin olive oil for searing beef

Instructions

• Remove the stems and seeds from the dried peppers by cutting off the top stem, cutting up the pepper vertically, and using your fingers to remove the seeds. Discard the seeds.
• Place clean peppers in a large bowl and cover with hot water. Place a small plate or bowl over top to weigh them down and submerge them. Soak until soft, about 30 minutes
• While the peppers are soaking, I like to chop the onion, grate the garlic, and prepare the beef. Prepare the beef by removing all excess fat. Then, cut into large pieces, about 3x3x3" up to 5x3x3". I prefer the larger size. Season the beef with salt and pepper.
• After the peppers are finished soaking, remove them from the bowl and place them in the food processor, carefully to reserve the water. Add the cumin, black pepper, salt, cayenne, smoked paprika, and ½ cup of reserved water to the food processor. Puree the mixture to form a smooth paste, adding more water only if needed. Set aside.
• Preheat the oven to 350℉
• Heat a large Dutch Oven with lid over high/sear heat and lightly coat with olive oil. Sear the meat in batches to brown all sides of the chunks. Do not overcrowd the pot, do this in batches as needed. Transfer beef into a bowl and reserve.
• Reduce the pot to medium heat and add the onion to cook until translucent, a few minutes. Add garlic and the pepper spice paste in, stirring well to combine, and cook for another 2-3 minutes until fragrant. While stirring, scrape up any brown bits on the bottom of the pot using a wooden spoon.
• Stir in additional water so that the braising liquid will go up ½ way to ¾ way up the beef after you add the beef in. The total amount may vary depending on the size of your pot and how much beef you have. If you're unsure, start with a small amount and add more after if needed after adding in the beef.
• Add the beef back into the pot along with any juices from the holding plate. Put the lid on the Dutch oven and braise for 3-4 hours until fork tender. I like to check on the pot about 2 ½ hours in to make sure there is still enough liquid in the pot (you don't want it to get too low).

The post Guajillo Braised Chuck Roast appeared first on Healthy RV Living.

What private coaching services are offered?

The coaching is broken up into three category options: combo coaching, fitness only, and nutrition only. The combo coaching yields the best results since it incorporates both the fitness and the nutrition aspects of a program. But, everyone’s goals are different, so that is why I also offer fitness on its own and nutrition on its own. When you are selecting a program to sign up for, picking your category is the first step.

The second step is to choose your commitment duration. All services are offered in either a three-, six-, or twelve-month package. The day that you sign up for your package you are charged for the first month of service. Then, the credit card that you sign up with will be automatically charged the monthly rate every 30 days. Choosing your monthly commitment is the second step of selecting your package.

If you are not sure about which time commitment to choose, you can always reach out and email me to share what your goals are and ask for my input on duration. A great way to test out the private coaching is to take advantage of our new client special. This is one month of the combo coaching, at an introductory rate of only $99. It allows you to see if you like me, my approach, my app, and the program in general. It will also give you a better idea of how much time you may need in the long run.

Upon signing up for any of these packages, you will go through an onboarding process. The first step to building your customized program is filling out a detailed assessment form. This form will help me understand your unique situation, goals, challenges, and conditions to work with. The more detail you include in this the better I can build your customized program.

How does it work?

All of the coaching is online, using the internet. You can access the coaching platform either using an app on your cell phone or through the browser on your laptop. Some features can only be done from the laptop such as saving PDFs, printing PDFs, and dragging and dropping scheduled items on your schedule. Reading coaching articles and typing answers to onboarding assessments is much easier on a laptop, but doable on a phone if needed. Other tasks are easier to do using the app, such as uploading photos of your food or check-ins.

All of the scheduled tasks will show up on your app, and you will want to be in the habit of checking what’s on your schedule each week and each day. You can reschedule any item as needed and complete the tasks on your own time. The only event that is scheduled for a hard time that cannot be rescheduled is the coaching call if it is included in your package. The coaching calls are currently only offered for combo-coaching clients. All private clients get unlimited support through in-app texting and emails. I encourage you to use me and abuse me with the texting! The more engaged you are with asking, updating, and sharing, the better results you are likely to have.

A strong internet connection is required to use the app. If you may ever be without service for some time, I recommend taking screenshots of your workouts so that you can still complete them in the event service goes down. Once you have service again, you can complete and check off any tasks that you did prior.

What are the workouts like?

The fitness program prioritizes strength training. I am a muscle-centric coach and use strength training to help prevent the disabilities of aging, as well as promote overall health from the inside out. The programs are designed based on your individual fitness level, schedule, workout location, limitations, and equipment. The preferred equipment to have is either a wide variety of dumbbell increments or a full kit of loop-style resistance bands.

The number of days and the length of each day depends on your goals, current fitness level, and availability in your schedule. People who have never strength trained before may start with one or two days a week, with short routines. Advanced clients may train 4-5 days a week with longer routines. The programs will progress and evolve with time.

Each program runs for 8 weeks. Running a program for the full 8 weeks allows you to master the routines, and incorporate progressive overload throughout the program, which is critical for results.

If you have any injuries or restrictions, I work around these too so that you are in alignment with your doctor’s orders. I am not qualified to diagnose, treat, or provide therapy for injuries but I do work with your doctor’s orders to keep you moving in as many ways as safely possible.

While you are doing the strength training routines, you will have access to demonstration videos so you can see exactly how to perform each exercise. Clients love this feature as it saves time and frustration when you’re not familiar with moves. Some clients like to let the video run as they “work out with me” in the video. In the app, you will track your weight and reps so that you can progress with time. There is even a feature to record your technique and send it to me to review your form.

In addition to strength training, there will also be cardio goals and strength goals. They may be included right away for some, or added in later for others while we work our way up. Programs may also include light balance exercises, dynamic warmups, and generic cooldown stretches.

What is the nutrition plan like?

The nutrition program is a progressive curriculum that is based on habit tracking and development. The full curriculum runs for twelve months, and the habits change every two weeks. When a habit is introduced you will receive several coaching articles, guides, and infographics so that you can learn and understand why the habit is being practiced. Then you will have a daily habit tracker to check off if you are being mindful of this habit. While you will only track the current active habit, you will continue to practice all previously learned habits, layering good habits on top of one another.

The habits are scheduled out in a very specific and strategic way. The first few habits focus on how you eat. At week six we shift focus to what you eat. These beginning pillar habits of how you eat are necessary to master before we get to the what. You could be eating the “best” foods on the planet, but if you’re not in tune with your hunger and fullness cues, you will not reach your goals. When we do get to the what, we focus on adding in nutrient-dense foods. You’ll learn about protein, veggies, carbs, fats, balanced meals, etc. I believe in the benefits of animal protein and the amino acids it provides for healthy muscles, and I do encourage focusing on eating optimal protein. However, I also fully support and work with vegan/vegetarian/whole food plant-based eaters to help them advance their preferred way of eating.

This program is all about progress, not perfection. It focuses on abundance rather than deprivation and breaks the all-or-nothing mindset. It is not a crash diet, there is no meal plan, and there are no lists of food off limits. This is a program that will help you improve your relationship with food and learn a sustainable way of eating. Hello, freedom from diet culture!!!

Do I need to track calories?

There is a food journaling option that includes a photo and a description of each meal. This adds a huge layer of accountability to yourself. The food journaling may take place for only a short period, or it could be long-term. Every person responds differently to it and you can choose to log food descriptions for as long as it serves you. This is not calorie counting. It is simply photos + descriptions.

While I am fully trained, knowledgeable, and experienced with tracking macros, I choose not to default to this method with my clients. It can be a highly effective tool and there is a right time and right place for it, but most people can’t stick to it long-term. It can be time-consuming, alienating, tedious, and cause negative food thoughts. It can also fuel the restrict and binge cycle and the “on” vs “off” mindset that I am desperately trying to break you free from.

Many traditional trainers and coaches stick strictly to meal plans and macro tracking. Because, scientifically, it works. And if it’s not working?? Well, they just lower the calories you can eat. Unfortunately, this isn’t how humans work. We’re busy and we have a family and social life. We need flexibility and a plan that will work forever, not only while we’re tracking every gram that we put in our mouths. So much of life is based on eating and drinking together. We need a long-term approach that works. My approach is just that, and my clients love it.

Who is private coaching for?

The fitness program is for people who want to get strong and fit. People who want to prevent the disabilities of aging and grow old gracefully. People who want to stay out of nursing homes and take care of themselves. Be able to play with their great-grandkids.

If you want a customized workout that considers all of your parameters to work with, this is for you. All fitness levels are encouraged to join. This program is extremely helpful for beginners who have never done any sort of resistance training, or maybe it’s been a decade (or two, but who’s counting!). Be warned…most clients sign up wanting to get “toned” or “lose weight”, then along their journey they just want to continue to get stronger. My motto is “stronger, not smaller”.

The nutrition program is for those who want to learn about food and understand how food affects their body. It is for people who are sick and tired of dieting. Yo-yo diets, crash diets, fad diets, diet culture, it’s all out the door. If you’ve tried all of these things and continue to be frustrated with your weight, this is for you. It’s time to try something different. Together we will focus on eating more protein, more fibrous vegetables, the right amount of the right carbs, and the right amount of healthy fats.

The combo coaching is for those of you who want all of this! You want to be fit, have more energy, sleep better, feel better, eat better, have a good relationship with food, and trust yourself around food. If you want all of the knowledge mapped out and full accountability, this one’s for you.

Who is it NOT for?

If you need a standing appointment with an in-person trainer to show up and put in the work, this program isn’t for you. While the online format provides excellent accountability at an unbelievable price, you still need to show up and put in the effort, consistently. If you are looking for a cardio-based routine, or a program that changes every single week, this is not for you.

This is not a “quick fix” diet to lose 10 pounds before your vacation next month. You won’t be provided with a meal plan that will make you skinny fast. I get people strong and feeling good from the inside out, without focusing on “getting skinny”. Don’t get me wrong, we will be changing your body composition. You will put on muscle and burn fat, getting that “toned” look that you want. But it comes with the right approach, and in a safer mindset, with time. This is a way of eating and exercising that you will enjoy and will do for the rest of your life, and it’s worth giving up the crash diets for, I promise.

What are Chris’s credentials?

I am a legit Certified Personal Trainer through the National Academy of Sports Medicine (NASM). I have also completed several ongoing fitness specializations including fitness for seniors, and balance training. For nutrition, I have completed not only level one but also level two master certification of Precision Nutrition Certification. This high-level certification is an approved education program by the National Board for Health and Wellness Coaching (NBHWC)—the most prestigious organization for vetting and recognizing professional health coaches.

There are a lot of online coaches out there who don’t have any education or certifications. Watch out for Multi-level Marketing participants who are more interested in pushing products than your actual health.

What are the costs of private coaching?

The cost per month varies depending on if you do combo, fitness only, or nutrition only. From there, there is also a price discount depending on the number of months you commit to. The 12-month programs are the lowest price point per month, then the six months, then the three months. You can review all of the different options on my packages page.

Once you are a private client you are locked into your current rate for as long as your subscription stays active. If my rates ever do increase with time, you are locked into the rate. Another perk, is private clients get free enrollment to participate in my group challenges that happen a few times per year. The group challenges are optional, but many private clients enjoy the energy of the group challenges now and then. It is especially nice for fitness-only clients to get a refresher on the nutrition curriculum.

How do I sign up?

If you’re ready to commit to your health now, you can sign up for private coaching immediately. The day that you sign up is the day your package starts. It can be any day of the month, at any time.

Upon signing up, you will get a couple of emails from me with information on how to download the app and log in. Once you are in the app there are two legal forms to fill out. There is also a personal assessment to fill out. The assessment is a longer questionnaire and helps me learn a lot about who you are, what your life is like, and what you want to get out of this. It’s important to fill out these forms right away so that we can maximize our time together.

If you have any specific questions that aren’t answered in this article, please send me an email at chris@ireneironfitness.com. My heart beats for helping others, and I have found my purpose to help you live longer, move better, feel better, and love yourself.

-Coach Chris

The post What is Private Coaching? appeared first on Healthy RV Living.

As always, one winner will be selected from this group challenge and will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The winner will be selected based on program adherence, group engagement, physical transformation, and overall attitude. 

This blog will go into detail regarding everything you need to know about the 10-week group challenge. Read on to determine if it is a good commitment for you.

What is the 10-Week Group Challenge?

This 10-week Challenge is a fantastic opportunity to commit to your health by practicing powerful habits. The program includes two strength training programs (using either loop bands or dumbbells), cardio goals, step goals, food journal and/or meal adherence chart, weekly healthy habit goals, coaching articles and infographics, weekly weigh-ins, and before/middle/after photos.

The information that is coached is specially curated directly from our private coaching curriculum and materials. However, this group program delivers the information at a quicker rate, with a more relaxed approach, and at a more affordable cost.

The group aspect comes into play with our private Facebook group. While the Facebook group is optional, we highly recommend joining in there. You will get to know many other challenge members and share personal obstacles, victories, experiences, and encouragement. The positivity and camaraderie are overwhelming. While we all walk different paths in life, we share many of the same desires, goals, and obstacles. You may even walk away from this challenge with some new friends.

How is the Irene Iron Fitness Group Challenge Different from Other “Challenges”?

This challenge is not a competition to see who can drop the most weight in the shortest amount of time. It does not come with a rigid meal plan or lists of “good/bad” or “yes/no” foods. And you most certainly will never be asked to purchase any packaged food with promises to transform your health. Coach Chris is not a drill sergeant, she is a compassionate, real person trying to help others live their best life.

As we go through our 10 weeks together, we will practice “Progress, not Perfection”. You will hear it again and again. Our goal is to create consistency with our schedule, get stronger, feel better, eat real food, and create balance in life. We’re all busy and pulled in a million directions. There will be good days and there will be bad days. Make each day the best you can with what you have to work with. Celebrate your achievements and your wins, rather than picking on the negatives.

How Does the 10-Week Group Challenge Work?

The challenge is 100% online using our coaching app (compatible with both iOS and Android). Upon signing up, you will get a confirmation email confirming that your spot is reserved. One to two weeks before the challenge starts, you will get an onboarding email from us with credentials to log into your app. There are a few quick forms to fill out before August 29th, to ensure you are ready to start on September 2nd. There will be reading assignments kicking out on 8/31 as well.

You have the option to use the app on your mobile device/tablet, or the web browser on your computer/laptop. Both versions work great, but some people have a personal preference for one or the other. So play around with both, and find what you like best! 

Either way, you do need a STRONG internet connection or cell signal to use the app/website. The app will not work well in low-service areas. It’s okay if you will be in and out of service though. You can easily take screenshots of workouts, or even print them off from the browser version so that you are prepared in no service areas (hello national parks!). Throughout the challenge, you can always go back and enter/edit information for past dates so that you can catch up after being away from service for any reason. One great feature of the app is the ability to watch videos of the exercises. This is especially helpful if you are new to weight training and unfamiliar with movements. You can watch the videos right from your app, to see a visual demonstration. Click on the video below for a brief introduction to the coaching app.

Who is it for?

This challenge is for anybody who is looking to incorporate a healthier lifestyle with some guidance. It is appropriate for men and women of any adult age. Historically, participants’ ages range from 25-80, with most falling in the 45-65 age zone. All are welcome here, all fitness levels, body sizes, genders, colors, cultures, and types of people. 

While we do specialize in the nomadic lifestyle, most of the practices directly overlap with people living in traditional households/apartments. The online format allows tremendous flexibility to move workouts around as needed, based on your individual schedule.

What do you need to participate?

You will need your mobile device or laptop with a strong internet connection to use the coaching app. Besides that, you just need the basics: 

• ONE FORM of strength training equipment: Dumbbells OR loop Bands
• Step tracker: Most smartphones have a free step tracker. No need for a fancy watch or gadget.
• Basic walking/cardio gear: Shoes, appropriate clothing, the occasional umbrella or snow boots for walking in undesirable weather 😉
• Cooking at home is encouraged, but no special equipment is required
• Weekly check-in materials: Scale, flexible measuring tape, phone camera to upload photos (these optional, but mandatory only if you are competing to win the grand prize)

What are the workouts like?

Strength Training

Our primary workout program is strength training.  Strength training offers incredible health benefits and is highly underutilized by the general population. The strength training routines will be using the equipment that you select of the two options: dumbbells or loop bands. Strength training will be scheduled three days per week, and will take about 35-45 minutes per session.

All strength training movements will be low impact. The movements will be using a small foot space to help promote exercising inside an RV or a small indoor space. There will be no jumping or other high-intensity movements. You will not need anchor points for the loop bands, or a bench for the dumbbells. The videos below show an example exercise of the two equipment options.

Loop bands exercise example

Dumbbell exercise example

Cardio

Cardio will be scheduled two times per week, and have a target time of 20 minutes. If you already go above and beyond 2 days at 20 minutes, definitely continue to maintain what you already do. If not, 20 minutes is a great place to start. Cardio can be whatever form you prefer: biking, jogging, hiking, rowing, dancing, BootCamp class, spinning, and even walking. The goal here is to get out, move your body, pump that heart, and torch some calories.

Daily Steps

The final part of our fitness program is daily step tracking. You will track steps daily. There are step goals to target for the first half and the second half of the program. The amount of time dedicated to getting your steps will vary greatly based on your occupation and lifestyle. 

What is the diet like?

We promote whole foods like protein, vegetables, fruits, smart carbs, and healthy fats. While we personally believe in the benefits of animal protein, we always support and welcome our strictly WFPB (Whole Food Plant Based) friends. We have many private clients, previous challenge members, and even challenge winners who are WFPB. We respect everyone’s decision to eat how they want to eat.

This nutrition curriculum should weave into any special diet that you may be following. Of course, if you have health conditions with doctor’s orders on how to eat, listen to your doctor. But, generally speaking, you can incorporate our weekly habits even if you have any intolerances, allergies, or special diets.

Rather than providing a rigid meal plan or ridiculous food rules, we strive to educate you on nutrition and help you learn sustainable nutrition skills. Every new food habit will come with coaching articles, guides, and infographics. We are proud to say the entire program will deliver over 18 articles, 7 guides, and 17 infographics!

Example of the Weekly Curriculum (Subject to change):

#1: Onboarding, mastering workouts, learning the app, drinking water
#2: Establishing meal times and meal planning
#3: Eating slowly and mindfully
#4: Quality protein
#5: Mindset
#6: Colorful plants
#7: Smart carbs
#8: Healthy fats
#9: Putting it all together
#10: Celebrating non-scale victories

How is the group challenge different from private coaching?

Over the years we have coached hundreds of clients across the country. Chris is a legit fitness & nutrition coach with several certifications: 

• NASM Certified Personal Trainer
• NASM Certified Senior Fitness Specialist
• Precision Nutrition Level 1 Coach
• Precision Nutrition Level 2 Master Coach

Chris uses the same principles and methods in this group challenge that she uses with her private one-on-one clients. 

Here are the biggest differences between private coaching versus group coaching programs:

• Group coaching does not include customized workouts, substitutions, exercise form feedback
• Group coaching does not include customized nutrition help, feedback, guidance, or individual macros
• Group coaching does not include text messaging or voice calls
• Group coaching does not include individual messages or accountability

How much does it cost?

There is a one-time fee to enroll in this 10-Week Challenge of $89. Upon signing up you are reserving your space in the challenge. No refunds, credits, price adjustments, or deferments will be issued for any reason.

When should you sign up?

Sign up today to reserve your space in the challenge and before 8/26/24 to take advantage of the early coaching app and Facebook group access. Enrollment will close on 9/2/24.

Can partners join in together?

You sure can join in with a partner! Add qty 2 to your cart, then, in the notes section, add in both participants’ first name, last name, and unique email for each person to use for the coaching app. This is a great gift to surprise your accountability buddy with!

Can current private clients join in?

Current private clients are encouraged to join in for free. As long as your private coaching subscription is active during the challenge dates you can join at no cost. Just let me know if you want in! 

Private combo clients will keep their current custom strength program and will have the option of whether they want to run the challenge habits with the group or continue to run their own habits where they are at.

Fitness-only clients will keep their current custom strength program and can join in on the nutrition habits. This is a great option to refresh on those nutrition topics that aren’t included in your private coaching package.

Nutrition-only clients have the option to stay on their current nutrition habits or change to run the habits with the group. You also have the option of getting the strength program assigned with your choice of equipment.

All private clients have the option of joining the Facebook group only if they want to keep your own private coaching exactly as is and simply join in on the group camaraderie.

How to win the group challenge grand prize?

One winner is selected from each group challenge based on program adherence, Facebook group engagement, physical transformation, and overall attitude. To be reviewed for the grand prize, you must complete your first check-in on or before the start date, complete your final check-in on the weekend of the end date, and complete your exit form telling me you are competing. Check-ins must include photos, however, the photos are completely confidential unless you give consent to share. Even if you win the photos will remain confidential unless you give consent to release them.

The winner will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The prize is not transferable or deferrable.

Do you have to submit body photos?

We know that body photos cause high anxiety, and can even be downright traumatic for some of us. Photos are not required to participate. They are encouraged though, and we think you will be glad to have them. But, you can refuse to take photos and still participate in the program.

Rest assured, photos, are 100% confidential, and will never be shared without your consent. 

Testimonials from previous 8-week Group Challenges:

I have to say Chris and Aaron are true inspirations in many ways, but engaging with Chris (Irene Iron Fitness) for specialized training has been great! The knowledge on food and resistance band training she shared with me and the group in an 8 week challenge has been the best I’ve ever received. She’s realistic in expectations and goals and helps you work through any issues. At 62, I never expected to enjoy working out as much as I have with her program. So worth it! Thanks so much!Tina Brasington

(Airstream Adventures of Morii Coddiwomple)

Theoretically, I placed fitness & health as the highest priority and yet in practice, it fell to the bottom of my list. Year after year as I put fitness off until ‘tomorrow’ or ‘next week’ I began missing out on experiences I dreamt of, knowing I wasn’t fit enough for activities I wanted to chase. I had to take it out of my own hands; make a real commitment. I desperately wanted to avoid spending my senior years pushing a walker around. Thanks to Chris’ expert guidance and attention to personal detail she set me on a trajectory to success, fully customized for my needs. She kept me accountable with kindness. I am whole new person, my clothes fit, I feel 20 years younger, able to take on challenging outdoor activities with confidence. New Lease on life!!

Thanks so much!

Lisa

When I joined the 8 week challenge, I had no expectations but I was hopeful to get into a habit of exercise. After starting the workouts, I got a picture of my health by how I felt afterwards. Progress was slow. I also started learning about how to eat a balanced diet and started feeling better after every lesson. Workouts started to become easier and I was able to increase my weight in resistance training. My muscle tone started to have definition. I’m still on my way to a healthy body but I now have a good primer on how to eat and how to exercise that I can take with me. I’m now at a healthy state and plan to be steady on my path. If I do this challenge again, I will certainly have new goals. I’m definitely leaving this challenge as a changed person. Thank you Chris for the environment that you’ve created for me to develope healthy habits.

Anonymous

Wanted to give a shout out to Chris with Ireneirontravels. My wife and I started her 8 week challenge and went with the resistance band workout program. We had great success. I lost 13 pounds and my wife lost 10 pounds and many inches between us with the challenge. It was the best time/ money we have spent on our fitness health since going full time RV. Chris has a great program put together. We really enjoyed the challenge.

RMC

Until this challenge, I thought I was doing all the right things. Healthy eating but only was able to gain weight. I learned so much during this challenge about food, weight training, making choices while traveling, and so much more. It’s the first time ever that I’ve seen results, felt completely fulfilled, and excited to keep going. I loved that even though this was a group challenge Christine was with us ever step of the way by helping us learn, give guidance, and answer and comment on our multitude of questions. Thank you so much Christine!!!!

Anonymous

I signed up for Chris’ 8 week challenge, and cannot overstate the positive impact it has had on my fitness level, my energy level, my mood and overall sense of well-being. I have always enjoyed being active outdoors, hiking and biking. Two years ago, we added RVing to our travel experiences

I have historically been a yo yo dieter, and struggled with pre diabetes. I had signed up for the challenge at a point where I, yet again, knew something had to change if I wanted to have a long healthy and active life. I am 57 and want to be fun and fit as I age.

Chris is supportive, kind and encouraging, and emphasizes progess over perfection, which was incredibly motivating for me. I was able to stick with it, learn important skills, lose weight and gain confidence. It’s a step wise, well thought out program that builds on itself week by week.

The workouts are portable whether I’m at home, in at a vacation destination, or on the road in the RV. I can maintain and build on my progress wherever I am. And messaging Chris with questions is easy, and accessible. She is an amazing source of support!

I have gained so much from the experience of working with Chris that I signed up for 6 months of one on one training with her and I’m excited to see where it will take me!

Anonymous

Group Challenge Disclaimer

You are volunteering to participate in physical exercise without any supervision, which may include but may not be limited to weight and/or resistance training. I do here and forever release and discharge and hereby hold harmless Irene Iron Fitness, LLC (DBA Healthy RV Living), Christine Willers, all employees, contractors, and affiliates, and their employees from any and all claims, demands, damages, rights of action or causes of action, present or future, arising from participation in the Forever Strong Exercise Library or any exercise/ movement evaluation/program including any injuries.

WAIVER AND RELEASE OF LIABILITY INCLUDE, WITHOUT LIMITATION, ANY AND ALL INJURIES WHICH MAY OCCUR. THIS INCLUDES BUT IS NOT LIMITED TO (1) EQUIPMENT THAT MAY MALFUNCTION OR BREAK; (2) ANY SLIP, FALL DROPPING OF EQUIPMENT (3) ANY INJURY THAT MAY OCCUR AS A RESULT OF EXERCISING INDOORS/OUTDOORS, INCLUDING CAR ACCIDENT AND INJURIES RELATED TO GLASS OR OTHER DEBRIS ON EXERCISE SURFACES. I, FOR MYSELF, AND ON BEHALF OF MY HEIRS, PERSONAL REPRESENTATIVES, and NEXT OF KIN, HERBY RELEASE, HOLD HARMLESS AND PROMISE NOT TO SUE IRENE IRON FITNESS, LLC, ITS OFFICERS, EMPLOYEES, VOLUNTEERS, STAFF, SPONSORS, AND/OR AGENTS, OR THE INSTRUCTOR OF THE EXERCISE/MOVEMENT EVALUATION/PROGRAM/CLASS (“RELEASEES”) WITH RESPECT TO ANY AND ALL INJURY AND/OR LOSS ARISING YOU’RE YOUR PARTICIPATION, WHETHER CAUSED BY THE NEGLIGENCE OF THE RELEASEES OR OTHERWISE.

With this or any exercise program, you should ALWAYS get clearance from your doctor or healthcare provider prior to engaging in physical activity.

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Seven supplements I take, for optimal health

The supplements that I recommend are not fat-loss supplements. There are hundreds of those on the market to beware of. When it comes to your health, balanced nutrition and an active lifestyle come first and are absolutely critical. Supplements can only complement that, and can never replace that. So keep that in mind, and reach out to your healthcare professional or registered dietician to discuss where you may need to supplement.

Multivitamin and mineral

Getting a complete array of minerals and vitamins is important to improving your metabolic functioning. Multivitamins contain about thirteen vitamins and about 15 minerals that are essential to your health. The specific levels can vary quite a bit by brand because they are not regulated by the Food and Drug Administration (FDA). I take this every morning after breakfast.

Vitamin D

Our bodies synthesize vitamin D from sunlight. Most of us work indoors all day, and therefore a majority of the population has insufficient levels of this vitamin. Vitamin D is essential for overall health, and immune function, and may support muscle function and weight loss. 2,000 to 5,000 IU a day with vitamin K2 is recommended. You may get enough vitamins and minerals from a quality multivitamin, but additional supplementation may be beneficial. I take this every morning after breakfast.

Omega-3 fatty acids

Omega-3 fatty acids are critical for supporting heart health, brain function, and mood, preventing diabetes, regulating metabolism, and preventing inflammation. You can find omega-3s in healthy sources like fish and nuts. Most of us get plenty of Omega 6 & 9 but lack Omega 3. Fish oils are an excellent source of essential fatty acids EPA and DHA. Try to target 1-3 grams of DHA/EPA per day. I take this every morning after breakfast.

Magnesium Glycinate

Magnesium aids in muscle function and may support insulin sensitivity. There are so many different forms of magnesium out there, it’s important to pay attention to the different varieties. Some forms such as oxide and citrate may cause intestinal discomfort. I prefer magnesium glycinate because it has good bioavailability, promotes muscle relaxation, and healthy sleep, is easily absorbed, has no laxative effects, and is very safe. 200 to 600 mg a day is a good number to target. I take this every night before bed.

Protein Powder

Protein powder is an excellent tool to help you reach your target protein for the day. I always prefer to eat real animal protein at every meal. However, sometimes a shake is a perfect alternative for when you are in a hurry, aren’t prepped ahead, or just want something different. Whey Isolate powders have the best bioavailable amino acids, so try to pick out a high-quality whey isolate. You will want 10-14 g of EAAs and 1-4 g of leucine to trigger muscle protein synthesis. So whether you go plant-based or whey-based, try to find a brand that lists the amino acid profile. Try to target 30-50 grams of protein per meal, and/or roughly one gram of protein per pound of ideal body weight in pounds. I take this only as needed.

Creatine Monohydrate

You can naturally get a good amount of creatine in your diet by eating a lot of meat and fish. Even though I eat a lot of meat, I still choose to supplement with creatine to enhance lean muscle mass, strength, and power. Choose a clean brand of creatine monohydrate that has nothing else listed in the ingredients, and take 5 grams per day. I take this every morning after breakfast, mixed with water.

Electrolyte tabs

Sodium or salt has been linked to hypertension, but only in a subset of genetically salt-sensitive people. Sodium is important for overall health, but our sodium levels need to be in proportion to our levels of other important minerals, mainly potassium. When the sodium-to-potassium ratio gets out of whack, it can lead to high blood pressure. The trick isn’t to eliminate salt, but rather, avoid the refined salts in processed foods as well as iodized salt. Electrolyte tabs replace sodium losses through sweat, balance diets lacking in sodium (whole food diets), and boost diets lacking in potassium. I take this every morning when I wake up on an empty stomach with 24 ounces of water.

There are plenty of other supplements that may be beneficial to you. This is just a short list of the few that I personally believe in, and take myself. It’s always best to consult with your doctor for your unique needs.

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I love to get inspired by our travels and incorporate the local culture into our home-cooked meals. We are currently in the Florida Keys, which has a very strong connection to Cuban food. After all, Key West is the southernmost city in the continental United States and is only 90 miles from Cuba.

During our last five years RV’ing we have visited Florida several times, and I have recreated a few other Cuban dishes as a result. Beef Picadillo is an excellent ground beef dish that is a flavorful one-pot meal. Chicken Ropa Viejo is a classic Cuban dish with shredded meat and bell peppers. Moros Y Christianos is a black bean and white rice dish with plenty of history to it. The Moros Y Christianos would make an excellent side dish to this braised mojo pork recipe! Mojo Pork Chops, which is an easier and faster version of this recipe (although not nearly as good, in my opinion).

So there you have it, beef, chicken, pork, and vegetarian options!

Print

Braised Mojo Pork

Course Dinner

Cuisine Cuban

Keyword Braise, Pork

Prep Time 30 minutes minutes

Cook Time 4 hours hours 30 minutes minutes

Marinate Time 16 hours hours

Total Time 21 hours hours

Ingredients

• 2 ½ cups fresh squeezed orange juice + the zest of 3 oranges
• 1 cup fresh squeezed lime juice + the zest of 3 limes
• 1 bunch fresh cilantro, finely chopped
• ¼ cup fresh oregano, finely chopped
• 15 cloves fresh garlic, finely grated
• 1 ½ tbsp ground cumin
• 1 tbsp salt
• 2 tsp ground pepper
• ¾ cup extra virgin olive oil (plus more for searing meat)
• 4 ½ – 5 pound Pork Shoulder
• 1 cup water

Instructions

• Prepare the marinade by mixing all of the ingredients EXCEPT the pork and the water into a Ziplock bag. Add in the pork and seal the bag up. Place the bag in a bowl in case any leaks happen. Ideally, you will marinate this the night before cooking. If you can't marinate a full night, try to get at least 4-6 hours.
• When you are ready to start cooking, remove the bowl from the fridge and let sit at room temp for 30 minutes to take the chill off.
• Preheat oven to 350F
• Remove the pork from the bag and be careful to save all of the marinade (we will use this liquid for braising).
• Heat a large, heavy, Dutch oven over high heat using the stovetop or induction cooktop. Drizzle some olive oil in the Dutch oven and sear all sides of the pork. This will take about 2-3 minutes per side, 10-15 minutes in total.
• Remove the Dutch oven from the heat and let cool for a few minutes. Next, carefully add the marinade + 1 cup of water into the Dutch oven.
• Place lid on the Dutch oven and roast in the oven for about 4 hours, or until very fork-tender.
• Serving Ideas: rice bowls, black Cuban beans, veggie bowls, tacos, mango salsa, sour cream, avocados…

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Top Ten Strength Training Mistakes:

#1: Not sticking with a program

Following a program will get better results than working out intuitively. Intuitive workouts may feel free-spirited, but the lack of structure may neglect certain muscle groups. Proper programming will make sure you touch all major muscle groups including legs, chest, back, shoulders, biceps, triceps, and core. Whether you are doing a full body routine, a pull/legs/push split, or an individual body part split, all the muscle groups get the love they deserve.

In addition to having a program properly written, it’s important to stick with it for 6-8 weeks. I typically assign my programs for the full eight weeks to maximize progressive overload. Progressive overload involves gradually increasing the intensity with time, to promote the development of muscle mass and strength. Getting bored and constantly seeking change could set you back here.

#2: Not tracking reps and weights used

In order to improve your strength you need to continuously progress. This can be done by increasing volume, intensity, reps, and/or weight. If you never track your weight and reps, you won’t know what your goals are for each set. Going in blind without a goal will yield mediocre results. In addition to optimizing your progression, tracking your weight and reps will also save time, as you will know exactly which size weight to use for each exercise, without having to go through the guesswork.

Tracking weight for dumbbells is easy and straightforward. A 15-pound dumbbell is 15 pounds, cut and dry. Dumbbells are one of my favorite equipment options for RVers. They are effective and simple.

But what about tracking loop-style resistance bands? They are definitely more of a challenge to track with intentions to progress. One of the advantages of loop bands is that they have variable resistance. Shifting your grip by even a quarter of an inch can make your resistance easier or harder. This can make things muddled on your tracking notebook. If you do a set of bicep curls using the medium band with a lot of slack, and another set using the medium band with extra tight tension, the intensity is night and day. So it’s really up to you here to rely heavily on your perceived level of exertion, and really push yourself on your intensity each set.

#3: Using poor form

This strength training mistake is an important one for staying safe, lowering your risk of injury, allowing you to move efficiently, increasing your performance, and enabling you to have full range of motion. You may have some exercises where your range of motion is limited, and that’s okay. Stay consistent and practice these exercises and with time you may notice an improved range of motion.

There are a few general guidelines to always keep in mind with your form. Always carry good posture with your shoulders back and your chest up tall. Don’t hunch your shoulders or hold tension in your neck. Keep your core engaged, and remember to breathe!

#4: Not lifting heavy enough

Safety and form are always the first priority. Once you have your form mastered for an exercise, then start paying attention to your weight load, or resistance level. Both men and women often underestimate how strong they really are. However, women do tend to underestimate more than men. Some women shudder at the thought of using two twenty-pound dumbbells, but they don’t think twice about bending down to pick up a 50-pound child…

There are so many physical and mental benefits to strength training. These benefits are all accelerated and magnified by lifting heavier for lower reps vs. lifting lighter for more reps.

#5: Using the same weight for all exercises in the program

Lifting as heavily as possible while maintaining proper form is a constant goal to strive for with strength training. I often see people who are brand new to lifting try to use the same set of dumbbells or level resistance bands across the board for all of the exercises in the program. Don’t do this! Your muscles vary tremendously in size and strength.

Muscle groups like your legs, glutes, and back are strong and you can generally use heavier weights here. Smaller muscles such as the shoulders and triceps shouldn’t be expected to move as heavy of weight.

Additionally, the exercise itself matters, even when targeting the same primary muscle. For example, a tricep kickback is an isolation move that you will want to go pretty light on. An overhead tricep extension is a compound move that you can use more weight on. Same idea with lateral raises vs shoulder presses. So not only does the muscle affect the weight selection, but also the exercise itself.

#6: Not having a wide variety of weight increments

In order to properly load each muscle during its selected exercise, you need to have a good variety of weight increments to work with. For dumbbells, I recommend having light weights up to extra heavy weights. Your exact numbers will vary based on your strength and fitness level. But generally, for beginners, dumbbells ranging from 5 pounds to 40 pounds in five-pound increments will do the trick. Eventually, you will outgrow the 40’s too.

Space and weight are always a consideration when traveling in RVs. For this reason, the adjustable dumbbells are a great option to save both footprint space and overall weight. Adjustable dumbbells generally are available in sets that go either up to 25 pounds or 50 pounds (exact pounds vary per brand). If you’re going to invest in a set of adjustable go with the heavy set that does 50 pounds. The last thing you want to do is spend hundreds of dollars and then outgrow it quicker than expected.

The loop bands that I recommend come with five different band strengths: extra light, light, medium, heavy, and extra heavy. I personally use all 5 strengths and also enjoy stacking some together for even more resistance options.

#7: Not timing rest periods

If you are a newbie eight-lifter, rest periods may feel counterintuitive to you. The world of cardio has us brainwashed to think that you must always be constantly moving, sweating, breathing hard, and have a high heart rate to be effectively working out. Now, your fitness coach is programming you to stand and rest?!

You’ve already learned the importance of lifting heavy. In order to lift as heavy as possible, it is absolutely critical that you take rest periods between each set. The style of program and your specific goals will dictate how long your programmed rest periods are.

• For muscular endurance, the best rest period is 30 seconds between sets.
• For muscle growth (hypertrophy), the best rest period is 30-90 seconds between sets
• For strength and power, the best rest period is 2-5 minutes between sets.

Using a timer is always best for timing out your rest periods. If you try to guess with it, you may go way under on time, way over on time, or both. During your rest periods, stay focused and concentrate on your workout. I like to use this time to track my results for that set and get set up for the next set. Avoid scrolling your phone, watching tv, sneaking in house chores, or anything else that may cause distractions.

#8: Stopping at the max rep range

Just like lifting too light can minimize your results, so can stopping short on reps. Your strength training program will likely prescribe a target rep range. You want to select weights where your last few reps are extremely challenging to perform, with your total number of reps for that set falling in that rep range. Using 8-12 as an example, if you can’t do 8 reps your weight is too heavy. If you can do 12 reps consistently, your weight is too light.

This is one of the most common mistakes out of our top ten list. So many times I see people write down 12 reps for every single set, on every single exercise. In their mind, they are doing their best and hitting the top expected number. But there is no magic in performing 12 reps. The magic is when you are challenging your muscles with enough intensity until your muscles are fatigued to the point of near failure. Your last couple of reps should be extremely difficult to perform without compromising form. You should be making ugly faces, grunting, and working hard!

#9: Letting soreness dictate the effectiveness

When you start out a lifting program as a beginner, you will likely get very sore the first week. It can be surprising how sore you may get. Your body goes into a shock phase, and it may last two to three weeks. As your body adapts and gets stronger, the soreness will go away. When the soreness goes away, that doesn’t mean you aren’t getting a good workout. Your body is doing what it should be doing as it adjusts and improves.

Having a change in your programming will cause some initial soreness again. But likely, not as intense as when you very first start out. Of course, there will be workouts where you bring the intensity more, and push yourself harder. And you will feel that as a result.

Don’t get discouraged if you lose that “crippling” soreness. Too much soreness can be a bad thing, such as poor recovery. Lack of sleep, dehydration, and poor nutrition can all lead to poor recovery.

#10: Expecting physique changes through fitness alone

So you’re doing everything “right” in the gym. You’re consistent, running complete programs, tracking results, and improving on strength, but your body isn’t changing. Strength training is extremely powerful for overall mental and physical health, as well as healthy aging.

If fat loss and transforming your physique is one of your top priorities, it’s important that you really dial in on your nutrition. While fitness supports and can accelerate fat loss, nutrition is the number one dictator. Overcunsmption in general is a huge problem in America, as well as eating too many ultra-processed foods. Most people are overeating carbohydrates and fats and undereating quality protein.

My approach to nutrition is implementing small changes that are sustainable. You want to enjoy your lifestyle, so that you can maintain it for the rest of your life. Avoid crash diets, diet culture, and packaged food, and seek out whole foods that are nutritionally dense and make you feel your best.

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What is Resistance Training?

Resistance training, strength training, weight training, lifting weights…what’s the difference? I like to think of resistance training as the act of making your body and muscles work against force. It describes an action. Strength training is ultimately the same thing, but more describes the outcome. If you are resistance training properly you will gain strength…well, if you’re doing it right you will! And lifting weights?! Same thing, different name.

The Benefits of Training

Where do we even start with this? The benefits of training are unparalleled when it comes to health maintenance and optimization. It is by far the number one activity you can do to not only enhance your current health but also protect your future health and prevent the disabilities of aging. We can’t stop the clock. But we can take action to age with optimal mobility, independence, and quality of life.

The shortlist of the very long list of benefits includes but is not limited to improved mood, mental health, sleep, energy, body image, confidence, strength, bone health, heart health, posture, flexibility, fat loss, and metabolic health. Additionally, weight training will decrease stress, anxiety, risk of slip and falls, risk of injuries, mobility loss, risk of cognitive decline

America tends to focus on obesity. In reality, we should be looking closer at the fact that Americans are extremely under-muscled. Even if the obesity levels stayed the same, we would be a much healthier population with higher muscle to support mobility and metabolic health. If you need help getting started, consider reaching out to an online coach to help you with programming, such as Irene Iron Fitness.

Equipment Options

Many RVers have to carry their equipment onboard their rig. If you are a part-time or weekend warrior, you want to have a program using equipment that can easily move from your sticks and bricks to your RV life. Knowing your equipment options will be a good step to being set up properly.

The top two options we recommend for training are dumbbells or loop-style resistance bands. With either option, you will want to be sure to have a wide variety of weight/resistance levels. One single set of dumbbells will not do the trick. You want to have lightweight, heavyweight, and everything in between. You have a lot of different-sized muscles on your body and it is not a one-size fits all. Especially once you start to make strength improvements and need to increase resistance to continue to make progress.

How Often Should You Train?

It’s important to stay safe and start at a level that you feel comfortable and enjoy. This might mean one time per week for ten minutes per session. It might mean two times per week for twenty minutes per session. Ultimately, you want to work your way up to three or four times per week, at 30-45 minutes per session.

Start where you are at and make sure that you enjoy it. If you take on too much too soon, you can discourage yourself, burn out, or worse, cause injury. You will know when it is time to ramp it up!

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Benefits of Food Prepping

If you want to improve your nutrition, the number one thing you can do is cook your own food at home. Cooking your own food puts you in control of the ingredients, from a quality and portion perspective. You will connect with your food more, save money, and improve your health all at once. Sounds pretty good to us!

Most of us don’t have the luxury of time to spend each meal starting from scratch 3-4 times a day in the kitchen. If you do, that’s awesome and I’m actually a bit jealous. If you struggle to find time to cook, then prepping is for you. While it does take some time on the front end, it is an investment in your schedule that will save hours on future meal times. You will feel your ROI very quickly as you utilize your efforts throughout the week.

Create a Food Prep Schedule

Some people like to have one day per week where they prep food for the entire week ahead. Others like to have multiple food prep sessions throughout the week. The frequency that you choose may depend on a lot of variables. Such as, how often are you grocery shopping each week? How much time do you have to cook every day? How picky are you with leftovers? Do you get bored easily of eating the same thing? How large is your refrigerator?

You should definitely plan to carve out 2-3 hours at least one day per week to commit to food prepping. Many people like Sundays, because it is the start of a fresh week ahead. Use your selected day to get organized and set the tone for the week.

Master your Meal Planning

Before you start tackling food prepping, you should have a good idea of what your daily meals will look like. I highly encourage having a set schedule of your meals each day. The number of meals you eat will depend on your personal preferences, activity level, and goals. Generally speaking, I recommend eating meals about 4 hours apart. For me, that ends up being four meals per day, which I call Meal 1, Meal 2, Meal 3, and Meal 4.

Ideally, you will have quality protein, fibrous vegetables, smart carbs, and healthy fats at every meal. Once you have your number of meals scheduled, you can break down the quantities needed for each meal. It may take some time to dial in on your quantities and portions if you are brand new to this. With time, you will make adjustments and you will figure out what works best for you and your household.

Keep it Simple

Food prep can easily become overwhelming. Try to keep it as simple as possible, so that you don’t cause brain damage week after week. I personally like to focus on prepping proteins, prepping vegetables, and prepping carbs. The fats come onto the plate easily and often don’t require prep work. Once in a while, I might make some new recipes throughout the month to spice things up, but I wait until I’m in the mood for those. If you try to force several new recipes week after week into your food prep, you may get burnt out and want to quit prepping. Start small by focusing on one meal of the day (breakfast or lunch are good starting options), or one food type (such as proteins).

Different Ways to Food Prep

There are a few different ways you can tackle your approach. At the end of the day, the goal is to have an organized fridge with ingredients or meals that are easy to consume. Play around with each of these varieties and find which version (or combination of versions) works for you. Once you figure out which ways you plan to prep, you will also want to have a good variety of food storage containers to accommodate these prepping efforts.

Batch Cooking

Batch cooking is when you make large quantities of individual food items to use later throughout the week in different ways. Common examples are making a big pot of brown rice or a big pot of quinoa, a large tray of roasted veggies, or cooking several pounds of chicken. You could also batch-cook recipes as well. Maybe you make a big double or triple batch of chili or soup on the weekend so that you can eat it all week long. Some people also like to freeze portions of their batch cooking, to enjoy later in the month.

Individually Portioned Meals

Individually portioned meals are a convenient way to have grab-and-go meals. After you make your recipes or your meal components, you take the time to divide them up into individual serving containers. I used to prefer this method when I lived in a house or an apartment. I had a huge residential-size fridge where space wasn’t an issue, and I could stack up all of my daily meals in there. It was perfect for having lunches ready to take to the office every day.

My preferred method of food prep had to change as soon as we started vanlife. There was no way my 3 cubic foot dorm fridge could accommodate all of those food containers. This was the point that I switched to bulk prepping.

Prepped Ingredients

Prepping ingredients is where you do not actually cook the food. You just take the ingredients as far as possible so that when you do want to cook food, they are ready to use. Cleaning, chopping, trimming, and portioning are all done during the prep phase. If you want to make a quick lunch salad, it will be very easy for you to take out all of the prepped vegetables and through things together in 5 minutes.

The Leftover Method

The leftover method is exactly what it sounds like. If you are going to cook a meal such as lunch or dinner, make double or triple on purpose so that you have leftovers. You can make dinner for yourself to enjoy fresh, and eat it for lunch for a couple of days after. This version allows you to rotate through different recipes and you’ll get more variety in the week. I call this the “cook once, eat twice…at least!” method.

Key Food Groups to Food Prep for

A balanced meal will consist of quality protein, fibrous vegetables, smart carbs, and healthy fats. As mentioned above, healthy fats are usually readily available in the form of oils, butter, nuts, seeds, egg yolks, cheese, avocado, olives, coconut, etc., and do not need to be prepped ahead. The other three categories are where you will get the best bang for your buck during your food prep sessions.

Quality Proteins

Protein is usually the hardest macro for people to eat enough of. We recommend targeting 1 gram of quality protein for every pound of ideal body weight. When we say “quality protein”, we mean whole food sourced proteins, not processed proteins (such as cold cuts, chicken nuggets, or processed vegan imitation meat). Quality protein sources will contain most if not all of the essential amino acids. And finally, a quality protein is in a food that doesn’t require us to ingest a large amount of fat or carbohydrates in order to get that protein count (for example, consider peanut butter a high-fat food, not a high-protein food).

I like to prep proteins in two different ways. First, I like to have pre-cooked proteins that are ready to eat immediately. It is important to have at least 30 grams of protein at every meal, especially your first meal of the day. If you are only eating 2-3 meals per day, you will need to adjust the meal goal in order to hit your daily goal.

I personally don’t like to cook a big breakfast for my first meal of the day, and I prefer to reheat some pre-cooked protein. Turkey and sausage patties are my main go-to for pre-cooked breakfast proteins. I have two recipes that I like to rotate between: turkey sausage patties, and five spice patties. Both of these recipes can be made with ground turkey, chicken, or pork. When I make these, I double the recipe and form the patties into 3-ounce portions. Then, I grab two patties in the morning. It’s preportioned so I know I’m hitting my personal protein goal, and it’s no fuss.

The second way that I like to prep protein is simply by portioning it out in its raw condition. I purchase protein in bulk whenever possible. Flank steak, chicken thighs, and ground turkey are always on my bulk list. Usually, flank steaks will come in a pack with two big flanks, totaling about four pounds. I break this up into four single-pound steaks and put one in the fridge, and three in the freezer. Portioning the flank is extremely easy, as I simply cut each flank in half cutting up the steak vertically so they are two long strips per flank. Portioning chicken thighs take a bit longer because you need to trim off excess fat from each thigh. You could skip this step, but I personally don’t want to eat the fat and I like to know my portioned weights are accurate since the portions are trimmed and cleaned.

You can determine what size portions to make based on your goals and how many people you feed at each meal. One-pound portions may work great for two adults at a single meal. Two-pound portions may be ideal for two adults and two teenagers. Having your protein portioned out into ziplock bags makes cooking lunch or dinner a breeze since you don’t need to handle any raw meat. It also eliminates food waste, as you can pull out portions one at a time, the night before. It also helps minimize material waste when out boondocking.

Vegetables

Vegetables should be included in every single meal. Prepping vegetables has various approaches, as they can also be pre-cooked or prepped raw. Having a big variety of raw vegetables available for quick use in salads or other side dishes is a big time saver throughout the week. It also helps you consume more vegetables. If I have a diced-up cucumber in the fridge I will definitely add it to salads and meals without thinking twice. If I have a full cucumber in the fridge, it may just sit there and go bad if I’m too lazy or rushed to cut it up every time I reach into the fridge.

There are two big motivators that push me to prep vegetables as soon as I get home from the grocery store. First, I can get WAY more into my RV fridge after I trim the veggies down. Items like Brocolli stems, crowns of cauliflower, brussel sprouts, carrots, and bell peppers require some level of trimming. Once you trim these down, they take up significantly less space. The more you condense down, the more goodness you can pack in.

The second big motivator is freshness. Transferring veggies into air-tight food containers along with dry paper towels is a game changer. I line each container with a dry, clean, paper towel at the bottom and the top of the container, and make sure the vegetables are completely dry before adding those in. Water and air are the enemies! I will check in on these containers mid-week and will swap out the damp paper towels for fresh dry ones. This makes a big difference and will help extend the veggie life to a full week. I like to save the damp paper towels and reuse them for dirty jobs later after they’ve been able to dry out again.

Smart Carbs

After you have your proteins and veggies portions figured out, you can dial in your remaining portions of carbs and fats. Some people prefer higher carb and lower fat, while others prefer lower carb and higher fat. Everybody is different, and there is no absolute macro split that is right for everybody.

Starchy vegetables and fruit are excellent carb sources. Fruit is easy since it doesn’t require any cooking. Other starchy carbs that do require cooking are excellent items to precook, and the batch method is my favorite. Brown rice takes a solid 45 minutes to cook and I usually never have time to cook that fresh at dinner. I will cook up a big batch of rice and keep that in the fridge to use throughout the week. I also like to cook quinoa ahead of time as well. Pre-cooked brown rice, white rice, and quinoa reheat very well and cook up fantastic in stir fry. You may also consider roasting potatoes, beets, or squashes as carb sources as well.

Tips to Stay Organized with Food Prep

The more you food prep, the quicker you will get at it. You will begin to master your meals and the groceries needed to complete the puzzle. We have a few tips that will help stay organized to get you going.

Learn your Food Containers

I have certain food containers that fit one single serving of starchy carbs perfectly. I have other containers that will fit four servings of starchy carbs perfectly. When dealing with a small RV refrigerator, it is important to have your food containers dialed down. The last thing you want is an oversized container that isn’t being filled to its full capacity. What a waste of space!

There are certain food containers that I prioritize for veggies, while I have others that I use for prepped proteins and starchy carbs. The veggies are the most fragile and susceptible to moisture damage, so I use “the good containers” on those!

Keep a List of Your Tare Weights

If you are monitoring your portion sizes, having your tare weights written down will help you. Tare weights are the weight of whatever bowl, cutting board, pot, pan, or food container is holding your food. Let’s break this down. Imagine cooking two pounds of ground beef, which equals 32 ounces. After you cook the ground beef, a lot of the moisture in the meat is evaporated. So 32 ounces in raw weight will end up weighing less after cooking. You know you want to divide this batch up into 6 servings, which will total roughly 5.33 ounces per serving in raw weight. But what is the adjusted cooked weight?

To find the new serving size (after cooking), you put your skillet on a scale. But before you can divide by 6, you need to deduct the weight of the pot itself, which is your tare weight. I like to keep a list of all tares on my cell phone, so I can quickly pull it up and use it for calculating portion sizes. Not everybody will need to get this granular on portions. But if you are tracking macros or just starting out prepping, it can be an extremely helpful tool. Not only for learning your portion sizes, but also to make sure your prepped foods last the number of days you intended them to last.

Use Mini Post-it Notes During Food Prep

It can be really challenging to remember what you made on which date. Especially if you are prepping on multiple days throughout the week. I like to use mini post-it notes so I can write the date that I cooked it. This can help you keep your refrigerator organized and follow the FIFO method when putting meals together (first in, first out), to minimize waste.

Keep Track of your Favorite Meals to Food Prep

Keep a running list of your favorite recipes. Maybe a list on your computer, or a notebook in your kitchen. Remember to add to it when you try something new that you like. It is easy to get bored with your usual meals. It can be helpful to have a list and rotate in some reliable recipes that you may have forgotten about!

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Making Pecan-Crusted Chicken at Home

Everyone loves a hot, crispy, breaded chicken meal. Fried chicken can be found in restaurants and even gas stations across the country. Usually, these indulgent entrees are a product of deep-frying or pan-frying. These forms of cooking come with a caloric bomb from the copious amounts of oils used. 

In true HrvL fashion, we wanted to lighten it up. We are big believers in enjoying fun foods that you like, and making them a little bit healthier by cooking them at home. You could prepare these pecan-crusted chicken tenders on a large baking sheet, oven-baked. We opted for our handy-dandy air fryer, which should be no surprise.

The Chicken

For this pecan-crusted chicken, we used chicken tenderloins. You could also use chicken breasts or chicken thighs, but we absolutely adore the classic chicken finger nostalgia. We also like the fact that chicken tenders are incredibly easy to prep. They can pretty much go straight from the package to the pecan crust mixture without any additional steps.

If you are using boneless chicken breasts, I recommend cutting them down into smaller-sized pieces or a thin chicken cutlet. The smaller pieces will allow them to cook quicker in the air fryer. You’ll ensure that the chicken is fully cooked through without burning the pecan crust mixture.

Our Inspiration

Our recent travels to Savannah, Georgia, inspired us to create this chicken. In Georgia, you can find pecans everywhere. It would be a shame to travel to Georgia and NOT get pecans. You could pick up whole pecans, pecan halves, pecan crumbs, or even ground pecans. 

We also happened to pick up some hot honey while down in Georgia, and boy did that take these chicken tenders over the edge! Just a tiny little drizzle of hot honey is all you need to give your crispy chicken a sweet and sassy zip of sticky goodness.

Serving Suggesion for Pecan Crusted Chicken

The tender chicken gives you a protein punch. You also get a dose of healthy fats from the pecans, and carbohydrates from the breadcrumbs and hot honey drizzle. Add a hefty mound of fibrous veggies on the side, and you have a complete meal.

Our favorite way to serve this pecan-crusted chicken is on top of our “Georgia Salad”. We made a bed of fresh greens and added feta cheese crumbles, shaved white onion, juicy peach slices, and a mound of micro greens. Just be careful with your cheese portions and your peach portions. Since the chicken already has fat and carbs in it, you will want to be considerate of toppings on your salad.

For more chicken recipes, check out our Shawarma Spiced Chicken, Lemon Herbed Chicken, and Sundried Tomato Chicken.

Print

Pecan Crusted Chicken Tenders

Course Dinner, Lunch

Cuisine American

Keyword Air Fryer, Chicken, Pecan

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 4 Servings

Ingredients

• 1 pound chicken tenderloins
• 1 ½ tsp salt, divided
• 1 ½ tsp pepper, divided
• ¼ tsp cayenne powder
• ½ cup flour
• 2 eggs
• ½ cup breadcrumbs
• ½ cup pecans, finely chopped
• 1 tbl parsley, finely chopped
• 1 tsp dried tarragon
• 4 tsp hot scotch bonnet honey (optional)

Notes

1. Season the chicken tenders with about 1 tsp of salt, 1 tsp of pepper, and 1/4 teaspoon of cayenne pepper.
2. In a shallow bowl or walled container, mix the flour with about 1/8 tsp of salt and 1/8 tsp of pepper.
3. In a shallow bowl or walled container, lightly whisk the eggs with about 1/8 tsp of salt and 1/8 tsp of pepper.
4. In a shallow bowl or walled container, mix the pecans with the breadcrumbs, 1/4 tsp salt, 1/8 tsp of pepper, parsley, and tarragon.
5. Take one chicken tender and dredge in the flour mixture, shaking off excess.  Then, dip in the egg mixture, letting the excess drip off.  Finally, dredge in the pecan breadcrumb mixture to ensure fully coated.  Place the breaded chicken tender on a clean, dry, plate. Repeat the process for all chicken tenders.
6. Place the breaded chicken tenders in a single layer in your air fryer basket.  Do not overcrowd the basket.  Spritz the top of the chicken with avocado spray or olive oil spray. Cook at 380 degrees for 15 minutes.
7. Top each serving with one teaspoon of hot honey just before eating (optional)

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What is Strength Training?

Strength training is also known as resistance training, weight training, and weight lifting. While strength training is known by many names, the bottom line is it uses your body weight or other resistance equipment to perform weight-bearing exercises. This type of exercise will build muscle mass, strength, and endurance.

Why is Muscle Mass Important?

Skeletal muscle and strength are critical for healthy aging. Muscles are the key players in body movement and function, and it provides a long list of physical, mental, and quality-of-life benefits. The reality is, as we age, we naturally lose muscle mass starting at the age of twenty.

There are two ways to increase muscle protein synthesis. Both exercise and dietary protein-based nutrition will help you maintain a strong, healthy muscle mass. Optimal muscle mass in turn leads to improved health, independence, and functionality. As we age, it is incredibly important to practice both approaches, to maintain and build skeletal muscle tissue.

Common Myths About Strength Training

Let’s cut to the chase on some common misconceptions about resistance training. Resistance training isn’t only for bodybuilders and meatheads. Resistance training isn’t only for men. It won’t turn women “bulky”. And it certainly isn’t only for people who are already “in good shape”. Whether you’re brand new or experienced, old or young, obese or underweight, resistance training is for you. If you haven’t tried strength training, now is the time to start.

Physical Benefits of Strength Training

When you think about resistance training and physical benefits, you may automatically jump to a visual of a well-chiseled body. Having a sculpted physique could be a side effect of consistently lifting weights, and having proper nutrition, for several years. But it’s certainly not the main attraction of benefits. And it’s definitely not the reason we promote it. This is not about aesthetics, this is about overall health benefits.

1. Burn Calories

It’s commonly known that a workout routine and physical activity, in general, can be effective to burn calories. Aerobic exercise often gets used as a tool to torch calories, and it is very powerful for doing so. While aerobic activity is an important piece of a well-rounded fitness program, it is not the quickest way to fat loss, but strength training is.

One of the best things you can do to be metabolically healthy is to increase lean muscle mass. The more lean body mass you have, the higher your resting metabolism becomes. In other words, the more muscle you have, the more calories you burn throughout the day, even when you doing nothing. You will burn more calories even while you are only sleeping.

2. Fat Loss

We’ve already covered the fact that both aerobic exercise and strength training are effective for burning calories. Balancing your calories in with your calories out, and being in a caloric deficit will result in weight loss. But now we want to get into fat loss.

How is fat loss different from weight loss? Sometimes when we lose weight our body burns muscle rather than burning fat. We’ve already discussed why muscle is important, and we definitely want to protect it by all means. What you eat and how you exercise can play a role in dictating this. Lean muscle is a highly metabolic fat-free tissue, and it produces the highest caloric burn in the body. When you lift weights you build muscle and burn fat.

As you begin strength training, you will see a shift in your body composition as you gain muscle. With a proper diet and regular resistance training, your body fat percentage will go down, and your lean muscle mass will go up. This phenomenon is hard to achieve and is usually only able to happen when you are brand new to resistance exercise.

3. Improve Heart Health

Multiple studies show that regular strength training can strengthen your heart and blood vessels. A strengthened heart can lead to a decrease in blood pressure, lower total and LDL cholesterol, and an improvement in blood circulation.

Strength training also can help you maintain healthy body weight and manage your blood sugar levels. Properly managed blood sugar levels will mitigate your risk factor for cardiovascular disease.

4. Improve Bone Density

Bone loss essentially starts to happen for both men and women in their 40s and 50s. It is much more pronounced for women and tends to kick in heavily around menopause, then slowing back down around age 65. Whereas men actually have a higher rate of bone loss after age 65.

While osteoporosis and other bone fragility disorders can be hereditary (up to 50%), there are several lifestyle factors you can implement during your young/mid-adult years to increase bone strength. Monitoring your weight, and diet, avoiding smoking, limiting alcohol, and engaging in weight-bearing exercises will all help to improve bone mineral density. 

Classic strength training tools such as medicine balls, weight machines, free weights (dumbbells, kettlebells, barbells), resistance bands, and even body weight are effective for increasing bone density. However, the more strain the strength training puts on your muscles, the better it is for your bones. So lifting heavier will be more effective than using only your own body weight. 

5. Decrease the Risk of Falls

There is a strong link between muscle loss (sarcopenia) and bone loss (osteopenia). With advancing age, sarcopenia and osteopenia present major clinical problems, such as impaired mobility, compromised balance, increased risk of osteoarthritis, and falls/fractures; all of which diminish the quality of life in seniors. 

Some people are afraid of falling, so they refrain from activity altogether. Inactivity can actually contribute to the risk of falling, rather than preventing it. Instead, use strength training to train all major muscle groups and build muscle strength, improve bone health, and decrease your risk of falls. Make sure to incorporate balance exercises, and have a good mix of both lower-body and upper-body exercises.

6. Decrease the Risk of Injuries

Skeletal muscle is your body armor. It helps you stand up straight, move, and function. It protects your bones and joints when moving and also when under an impact such as a fall. Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This reinforced strength around major joints like your hips, ankles, and knees will provide additional protection against injury.

Falling is the number one cause of accidental death for people over 65 years old. The risk of death from a fall is enormous by the time you reach 75 years old. Don’t wait until you’re in your high-risk years to start thinking about this. Start your strength training early on so that you can minimize your risks and be proactive!

7. Improve Quality of Life

When we think about growing old and aging, we often think about lifespan. Lifespan relates to the number of years lived. Let’s start to think more in terms of healthspan. Healthspan refers more to the quality of life during your senior years. Healthspan and longevity are our absolute favorite reasons to incorporate strength training.

Good health and mobility equal independence for older adults. Strength training, building muscle, and maintaining physical activity throughout your senior years will keep you healthy and independent. 

Of course, we have the obvious textbook benefits that we have already discussed. Sure, increasing bone health, reducing body fat, and minimizing falls and injuries are obviously important.

Do you want to know what’s exceptionally important that doesn’t get talked about as much? Having independence as a senior to do your own laundry, carry your own groceries, push or pull yourself out of a swimming pool, or lift up your 40-pound grandchild.  These are your real reasons why muscle-strengthening activities are important. 

Mental Health Benefits of Strength Training

When you think about resistance training and mental benefits, you may initially draw a blank altogether. The mental benefits of resistance training are often overlooked, while physical benefits steal the spotlight. Here at Healthy RV Living, we believe the mind, body, and soul all need to be nourished. Luckily, strength training helps the mind too.

8. Improve Self Confidence

Believe it or not, strength training adds a major boost to your self-confidence. Initially, the thought of weight training may make you intimidated. The fears of not using proper technique, designing your own programs, and judgment of peers, can all be paralyzing.

Once you overcome those fears and work towards a goal, you feel an immediate wave of accomplishment. With time, you will see a clear improvement in your strength and physical function. You will have measurable improvements, and you will feel better. Your body image will improve, and you will walk a little taller. It’s a magical thing.

9. Improve Cognitive Function

Your heart, lungs, and muscles aren’t the only things stimulated by exercise. Strength training also benefits the brain. Just like a muscle, your brain has a response to internal and external influences, a miracle known as neuroplasticity.

Strength training exercises have the ability to improve memory and prevent cognitive decline. Those who engage in strength training may have better brain health and protection against age-related cognitive decline.

10. Decrease Stress, Anxiety, and Depression

There is strong evidence that participating in strength training exercises can make you feel happier. Depression lessens, stress melts away, and anxiety lowers. Strength training exercise makes you feel good.

Cortisol is your body’s main stress hormone and acts like a built-in alarm system. It is closely tied to depression and anxiety. Do you want to know what helps lower and balance your cortisone level? Yep, you guessed it… weightlifting. 

Lifting weights is also known to release endorphins, the “feel good” hormone. Strength training can help our bodies maintain hormonal health, and our hormones affect every part of our body, especially our emotions and our mental state of being.

Now is the Time to Start Strength Training

Strength training provides numerous health benefits, such as a lower risk of heart disease and diabetes, stronger bones, better brain health and mood, and improved self-esteem. We’ve gone over several good reasons why you should incorporate it into your overall fitness program. 

As a nation, we are under-muscled. We tend to fixate on obesity and fad diets. What if we start to focus more on lifting weights and protecting our longevity? We know that skeletal muscle deterioration in old age has severe health consequences. So why put off resistance training when it is such a powerful investment in your future? 

Keep exercising throughout life. Start now and use what you have, whether it’s your own body weight, weight machines, free weights, suspension equipment, or resistance bands.

Need Help With Resistance Training?

There are plenty of things to worry about as you start out your strength training journey, such as: 

• which resistance exercises should you be doing?
• which order should you do them in?
• how should you group the exercises together to form an effective routine?
• are you using the proper form? 
• how often or how long should you train?

Consider signing up for online fitness coaching with Irene Iron Fitness, and let a pro help you and keep you accountable. Chris is a NASM certified Personal Trainer, Senior Fitness Specialist, and a Precision Nutrition certified nutrition coach.

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