Simple, not easy.
As a highly active, hungry person, it feels like I’m always planning my next meal. I grew up largely outdoors in a pretty remote part of Vermont, so my early appreciation of meal prep was equal parts survival and love of the culinary arts. I’m privileged to say I don’t think I ever missed a meal as a kid. And when my parents couldn’t believe that I was still hungry—a near-daily occurrence—they empowered me with my first kid-chef skill: mastering the PB&J.
Some might argue that the PB&J is “unhealthy,” but I would challenge that. While it doesn’t have 8 servings of vegetables, if it’s made with quality ingredients, you’ve got a fairly well-rounded, accessible, on-the-go snack. I personally like to supercharge my sandwiches with sprouted grain breads, an all-fruit (no added sugar) spread, nut butters made without added sugars or oils and a pinch of sea salt. (Message me for specific brands if you’re having trouble in your search!)
I work with a lot of busy people, from working professionals juggling family life to active kids attending day-long camps in the hot summer months. My quest as a performance coach is to empower these clients with ways they can become 1% better right now. More often than not, those helpful habit shifts are something they are already capable of doing and can implement right away. Of course, there is value in new or unfamiliar skills, but those take time to develop and are more easily added to our lives incrementally.
Enter the PB&J. We’ve all heard of it. We can choose ingredients that meet us where we are, and it’s a fantastic way to stave off either hunger or lower-quality nutrition choices when we’re out and about. (That’s why you’ll never find me on a ski lift without a few homemade sandwiches in my pocket!)
To bring this to a higher level, packing myself these homemade snacks is a reflection of a mantra I return to daily: simple, not easy. Being at the top of your game in any category of life requires intention, proactive planning and consistent action. When it comes to nutrition, we all have varying levels of time and interest in cooking, so I work with clients and athletes to remind them of basic concepts before moving on to more complex topics.
Here are a few other real-world examples of simple, not easy in action:
Learning to identify how you feel:
Satiated vs. hungry
Hydrated vs. dehydrated
Understanding needs vs. wants:
“I want fried chicken….always! But in this moment, I’d feel better if I ate a whole food carb, a lean protein, veggies and a high-quality fat.”
Ideal Options vs. What’s Available:
A PB&J isn’t a grilled tuna steak with a garden salad—but it’s infinitely better for us than most ultra-processed convenience foods.
Planning ahead:
Making time to not only grocery shop, but to plan what you are going to cook before you get to the store
Stocking your kitchen with fresh, whole foods—and avoiding processed, packaged items
Including protein, fat, carb and fruits / veggies in every meal
Always keeping a water bottle on hand
“Win the next play.”
Did you fall behind in good habits? Get overwhelmed at work? Forget your healthy snacks at home? Make the best next choice you can, and move on. Overcoming setbacks is part of the process.
These examples may feel painfully obvious, but they can be complex to put into practice unless you make them priorities. If this practical approach resonates, and you’d like to strategize how you can optimize your own daily habits, I’d love to talk!
FUEL WITH FLAVOR
It isn’t always easy to get several servings of veggies during the cold fall and winter months. That's why my wife and I have been loving this minestrone recipe packed with nutrients and nourishment that warms the soul. We add ground turkey or pork to increase protein (and boost flavor!), but a vegetarian/vegan sub could be to add more legumes or top with tofu croutons. Supercharge it with some homemade broth, and I think you’ll be a fan too.
EVERGREEN HIGH SCHOOL LACROSSE
Offseason lacrosse strength & conditioning is on! The EHS captains have already set the tone, and it’s great to see the whole team investing in and trusting the process. Everyone is feeling excited for what we can build before the season starts next spring!
CONTINUING (MY) EDUCATION
As a trainer and an athlete, I’m always looking for new ways to level up. Each year, I invest in a handful of meaningful training opportunities, and I was excited to recently take part in the National Strength & Conditioning Association's most recent Colorado State Clinic right down the road at the School of Mines in Golden. Pictured here is a coach from California teaching us about new tools and exciting outcomes from using velocity based training.
START ‘EM YOUNG
Working with the 2031 graduating class of boys’ high school lacrosse hopefuls has been a blast. After just seven weeks together, the boys re-tested stronger and faster, and we’re currently taking things up a notch during Phase 2 of this off-season training program.
LEVEL UP WITH THORNE SUPPLEMENTS
Supplements have become an important support in my own athletic performance, but determining the quality of these products can be challenging. Thorne is a third-party verified brand I return to regularly, and I'm excited to be able to offer 20% off a first purchase to everyone. Email me directly for the discount, and you can also check out their products through my affiliate link.
For those who are new to the world of supplements, simply bring it up at our next session, and I’m happy to share my experience!