Confidence Follows Competence

What a great week last week. I was in Louisville at the Elite Fitness and Performance Seminar and it was phenomenal. Always great to be around my peers and get some knowledge bombs dropped on me.

skiingWe got to talking about winter in the northeast and someone asked me if I ski, of which the answer is “no”. I then went on to explain that I am not very good at it so I don’t really enjoy it. I don’t like the thought of crashing and breaking something – not cool.

Did you catch that? Because as I thought about it later it struck me.

What I was saying was “I am not a competent skiier, therefore I have no confidence that I am going to stay upright long enough to enjoy myself.”

Confidence Follows Competence.

If I spent the time practicing and continually raising my skill level, I would start to enjoy skiing instead of dreading it. However in this case I don’t like sucking, so I just avoid it.

Building our food habits are really no different.

Planning, shopping, food prep.

These are all skills. When we practice them we get better at them. When we get better at them they are more enjoyable. Because they are more enjoyable we keep practicing them until we reach mastery.

In a perfect world.

In case you didn’t notice, we ain’t in one. And that usually leads to the avoidance part.

The missing piece to mastery?


You can learn more about that here.



You Don’t Need To Fry Them Buffalo Wings

Buffalo Wings

Author: Coach Nancy
  • 1/4 cup salt
  • 1/4 cup chili powder
  • 1/4 cup spanish paprika
  • 2 T onion powder
  • 2 T garlic powder
  • 1 T cumin
  • 1 tsp cayenne
  • 2 T thyme
  • 2 T basil
  • 2 T oregano
  • 2 T coriander
  • 1/2 tsp. white pepper
  • 1 T. ground black pepper
  1. Preheat oven to 375 degrees
  2. Rub wings with a little olive oil first.
  3. Add spice rub to a Ziploc bag and shake wings until well coated.
  4. Arrange wings on baking sheet. Bake for 15 minutes.
  5. Turn and sprinkle with more spice rub.
  6. Bake for an additional 20-30 minutes or until chicken is cooked


What We Fear Most

What is the reason we are so often unwilling to try something new?

To push our limits?

To go out on a limb?

We are afraid to fail.

In our culture failure is something to be avoided at all costs.

After all, if you fail at something you must be flawed, right?

So that stops us from even trying.

I let fear hold me back from doing many things in my life.

What if this happens, or that happens? What will people think, as if it really matters.

What if, what if, what if?

Because in our minds the other side of the “if” is always dark and terrible.

But “what if” on the other side of “if” was joy and light, creativity and achievement?

If you became the person you could be, only if…

There is only one way to find out.

Why The GRATEFUL Plate?



warmly or deeply appreciative of kindness or benefits received;thankful:(source:

It seems these days these days gratitude is in short supply. I know often times in my own life I tend to complain about stuff more than I am thankful for what I have. If you have kids you probably recognize that tendency in them as well. They want, want, want, but the “pleases” and “thank-you’s” are a bit lacking at times.

I firmly believe gratitude is a skill. You must actively practice gratitude, being mindful of your blessings and reflecting on them often. We all have crap going on, more at times than we want, but there is always something to be grateful for.

We chose the name “The Grateful Plate” for our nutrition coaching because practicing gratitude has such a profound affect on all aspects of our lives. The mere fact we even have the ability to choose what we eat is something to be profoundly grateful for. The sad fact is that so many of us here in America have chosen the foods that make us less healthy, but the good news is in this same America is an abundance of healthy foods that promote health and wellness. Be grateful for that choice.

We look forward to serving you through this site and our habit coaching, and we are grateful you choose to be here, right now, reading this.

How are you going to practice gratitude today?

Fat Loss Habits and Strength Training?

Dan John and Josh Hillis are two of my “guideposts” when it comes to coaching both strength training and fat loss.

I love what Josh says here about habit formation

“Doing frequent practice and never going to failure is what makes for amazing, even unbelievable long term success. People totally overestimate what they can do in a month or three, but they totally underestimate what they could do in a year. You can get really lean, and really strong.  You can be unrecognizably lean and athletic looking in a year. What’s even more amazing is that the habits will be ingrained, and it will actually be even easier to stay lean and athletic looking a year from now.”

Eggs In A Mug


Eggs In A Mug

Author: Coach Nancy
You can also add a teaspoon of salsa and one tablespoon of black beans for a Mexican mug. Or even 2 ounces of cut ham, or what about a ¼ cup of chopped asparagus and red pepper? And then there is an ounce of salmon and three cherry tomatoes. Oh the combinations you can come up with!
  • 2 whole eggs or 1/2 cup Egg Beaters Original)
  • One wedge Laughing Cow Light Original Swiss cheese, cut into pieces
  1. Spray a large microwave-safe mug lightly with nonstick spray.
  2. Stir egg and cheese well. Microwave for about a minute.
  3. Stir gently, and then microwave for another 30 – 45 seconds, until scramble is just set.


Out Of Balance

Are Omega-3’s the key to your physical, emotional and mental health? We have long talked about the benefits of Omega-3 fatty acids, which are found in cold water fish such as salmon and can also be obtained in quality supplements. Often they are talked about in the context of heart health, and that is important.

But what about your brain? Can what we eat actually contribute to our brain health and cognitive function? You owe it to yourself to watch this video and decide for yourself.

It’s The Food Stupid Has Moved

Hey loyal followers, I just wanted to let you know that this blog is moving, and I want to make sure you follow along with us!

I decided that a blog called “It’s The Food Stupid” should have well, a little more food involved.

So we are creating a site (it’s live but not finished) that will still have my daily musing PLUS some a great recipe database that we are growing AND the opportunity for you to get access to more nutrition coaching – whew!

The new site is called ‘The Grateful Plate”, and you can find it at

Please head on over and let us know what you think – I’ll see you there!

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