Chili is an awesome one-pot meal loaded with protein, healthy fats, fiber, vitamins, minerals, and other muscle-building and fat-blasting ingredients.

However, you have to make sure you’re not adding sugar, sour cream, or other not-so-healthy ingredients that spoil this nutritious high-protein, low-carb, health-building meal.

This is how to make a quick, easy, healthy, and delicious chili in about 20 minutes or less.


  • 1 pound White Oak Pastures, Dakota Farms, or Strauss grass-fed ground beef (or other grass-fed beef, bison, sirloin, etc.)
  • 3-4 cloves garlic minced
  • 1 small white or yellow onion diced
  • 1 red, orange, or yellow pepper diced
  • 1 green pepper diced
  • 1 can diced tomatoes or 1 large tomato sliced into cubes
  • Other veggies of choice including spinach, mushrooms, carrots, etc.
  • 1 jalapeno diced (optional but adds some good kick)
  • Seasoning: 2 Tbsp. Chili Powder, 1 1/2 tsp. Cumin, 1/8 tsp. Cayenne Pepper, 1/2 tsp. Sea Salt, 1 tsp. black pepper. (Season to taste.)
  • Optional: 1 can of kidney beans or black beans (rinsed thoroughly)
  • Topping: 1/4 cup shredded cheddar cheese and/or 1/4 – 1/2 avocado for your topping


Brown meat in a large skillet or pot on medium or medium-high heat.

Once meat is nearly fully cooked, add garlic, diced peppers, and onions.

Cook down for about 3-5 minutes.

Add one can of diced tomatoes (or fresh tomatoes) and other veggies of your choice (mushrooms, spinach, etc.). Stir.

Cook for 2-3 minutes.

Add Seasoning mix listed above. Stir.

Let cook for about 5 more minutes stirring frequently. Done!

Top with cheese and avocado or guacamole.

NOTE: I don’t add beans to my chili because I don’t react well to beans/legumes. I figured this out once I did the Whole30.

I also do better on a lower carb diet, so I always opt for more protein and healthy fats over starchy carbs.

If you don’t have issues with beans/legumes, feel free to add them to your chili.

Servings: 2-3

If controlling portion sizes, you will get three servings. If you want more protein or need more calories, this makes two good-sized servings.

You can also serve this over a bed of spinach (see below).


Your Coach,


As you know, I’m a huge proponent of kettlebells and kettlebell training.

I have been using kettlebells since 2001—long before they were popular.

In addition, I am a StrongFirst SFG Kettlebell Instructor and RKC Kettlebell instructor.

I purchased my first 16kg (35lbs) kettlebell and began using kettlebells in June 2001 while following John Davies’ Renegade Training programming.

I had awesome results in only two months time (check me out!).

I finally saw my abs while getting stronger and leaner AND I improved my conditioning and athletic performance.

Soon after, I purchased a 24kg (53lbs) kettlebell and continued to perform all kinds of exercises as shown in Pavel Tsatsouline’s book and VHS tape The Russian Kettlebell Challenge: Xtreme Fitness For Hard Living Comrades.

That was the summer of 2001, and I have used kettlebells in my training ever since.

No, I don’t only use or recommend kettlebells.

Although I use kettlebells frequently in my training and with my coaching clients at Underground Fitness Revolution (UFR), I also use dumbbells, barbells, body-weight, resistance bands, medicine balls, sandbags, TRX suspension trainers, gymnastic rings, sleds, the Prowler, Battle Ropes, and a variety of other tools and equipment.

With our Metabolic Express Training sessions at UFR and my 15-minute METBurn program, having ONE piece of equipment that can provide everything we need to get a short, time-efficient and effective metabolic resistance training workout makes it a clear choice.

The versatility of the kettlebell makes it one of the best tools for a variety of goals including strength, muscle-building, fat loss, metabolic conditioning, athletic performance, and improved health!

Why Train with Kettlebells?

The kettlebell is the best way to train Goblet Squats, Swings, and Get-ups.

These three exercises are the foundation for ALL of the other kettlebell exercises (Clean, Press, Snatch, etc.).

In addition, it makes exercises like 1-Arm Overhead Presses far more effective and beneficial.

The kettlebell’s offset weight, thick handle, and shape makes many exercises better, safer, and more effective than using a barbell or dumbbell.

A benefit to this offset center of gravity is the special manner in which the shoulder is loaded in overhead lifts.

This promotes mobility, stability, and strength.

Also, kettlebells can be used as an assessment tool, corrective exercise, and patterning tool for proper movement patterns in order to address mobility and stability issues for many people as well as injury prevention and rehab.

Kettlebells replace a variety of other equipment including barbells, dumbbells, belts for weighted pull-ups and dips, medicine balls, grip equipment, and cardio machines.

Thanks to its versatility, you can use one kettlebell to perform a variety of exercises without owning a lot of other more expensive equipment.

Kettlebells also make training while traveling possible for many people thanks to its portability.

I take a kettlebell or two with me to the beach all the time. If I’m traveling by car, I take one so I can train anywhere and anytime.

Kettlebells allow one to safely accelerate it on the way down in exercises like swings, cleans, and snatches to train dynamic strength, explosive strength, endurance, and more.

For many people, the barbell Olympic lifts  are not well-suited to their mobility issues, previous injuries, or other reasons.

However, kettlebells allow one to train snatches, cleans, and other Olympic movements in a better and safer way.

When used properly, kettlebells build muscle, and they most definitely build functional and purposeful total-body strength.

Kettlebells have helped me get stronger, leaner, and more fit now than I was 10-20 years ago!

Kettlebells improve coordination and agility, develop professional applied qualities, and general physical preparedness.

Kettlebells lower the heart rate and blood pressure, and increase the heart’s functional capacity.

And kettlebells can be used to “melt fat without the dishonor of dieting or aerobics.”

So now that you know some of my reasons for using a kettlebell, you’re probably wondering what size kettlebell you should get and what brand will give you years of use (like the 16kg and 24kg kettlebells that I purchased in 2001 and still have and use today!).

1.) Picking the Right-Sized Kettlebell!

First is the question of what size kettlebell to start with.

The answer is, it depends. You could be The Hulk. Or maybe you’re not The Hulk, maybe you’re just an average-sized person.

Let’s assume you’re The Hulk. Hi, Hulk. Glad to have you.
Now, let’s assume you’re just an average-sized person. In that case, start with the following kettlebell sizes:
Women: 8kg (17lbs), 12kg (26lbs), and 16kg (35lbs) and eventually 20kg and 24kg
Here’s one option for a high-quality and affordable 8kg, 12kg, and 16kg set <——- Check this out!
Men: 16kg (35lbs), 20kg (44lbs), and 24kg (53lbs) and eventually 28kg and 32kg (70lbs)
Here’s one option for a high-quality and affordable 16kg, 20kg, and 24kg set <——- Check this out!
2.) What If You Only Have ONE Kettlebell?

If you only have one kettlebell—or if you can only afford one kettlebell at this time—then I suggest an 8kg for women (or 12kg for stronger women) and 16kg for men to begin with, but you’ll soon need 1-2 more.

Ideally, you want one of each of all of the above-listed sizes like THIS SET. <——- Check this out!

3.) What are the BEST Brands of Kettlebells?

Does it really matter what type of kettlebell you purchase and use?


There IS a big difference between different brands of kettlebells.

The cheap kettlebells you find at Wal-mart, Target, and your local sporting goods stores are poorly designed and have the wrong-sized handles or shape, and low-quality design or materials (plastic, not a solid one-piece cast iron design, chip easily, uncomfortable, etc.).

Below are the BEST kettlebells and the ones I recommend.

1.) Kettlebells USA – These are excellent quality, identical to Dragondoor kettlebells, and they offer FREE shipping (huge savings!).

You want the military-grade Classic E-Coat (or Elite Precision E-Coat) kettlebells.

These are good for kettlebell “purists” (like myself) who want a kettlebell that will last forever and can be passed on from generation to generation (yes, they are that good).

They also have the correct sized handles and shape. And they don’t chip or scuff easily like a powder coated ketlebell (i.e. Kettlebell Kings, Rep Fitness, etc.).

I will most likely purchase these instead of Dragondoor for now on since they are the same quality and offer free shipping (and occasional sales).

2.) Kettlebell Kings (or Rep Fitness) – These are high-quality powder coat kettlebells, and they offer sales (10-15% off or more) on a regular basis as well as FREE shipping.

These are Powder Coated kettlebells so they may not be as durable as E-Coated (like Dragondoor and Kettlebells USA), but these are the highest quality Powder Coated Kettlebells you can get at an excellent price (and free shipping).

Also, you can purchase the most common sizes you’ll need from Kettlebell Kings on Amazon for $15-$30 less than they sell them for on their site AND get FREE shipping (And Rep Fitness is the same price or less).

This makes Kettlebell Kings and Rep Fitness a good choice for most people who want a good quality kettlebell for a great price.

IMPORTANT NOTE: The lighter kettlebells (18kg and less) from Kettlebell Kings and Rep Fitness have thinner handles than most other kettlebells. This is good for women or those with smaller hands. Personally, I prefer a standard (thicker) handle like most other kettlebells. So you may or may not like these. All kettlebells from 20kg (44lbs) and up have a standard handle diameter.

3.) Dragondoor RKC Kettlebells – These are the original high-quality military-grade E-Coat kettlebells, but they are also the most expensive. However, they offer 25-30% off throughout the year. Buy them only when on sale. All of my kettlebells for personal use (and a handful at Underground Fitness Revolution) are Dragondoor RKC kettlebells. These are my personal favorite.

In fact, the first two kettlebells I purchased in 2001 (16kg and 24kg) are Dragondoor kettlebells, and they still look new and get used daily at UFR! Yes, they are more than 15 years old and still look and work great.

If you’re on a budget, get Kettlebell Kings kettlebells on Amazon or Rep Fitness on Amazon.

NOTE: I’m VERY impressed with Rep Fitness kettlebells. They are identical to Kettlebell Kings, and, depending on the size, they are the same price or slightly less with FREE shipping.

Rep Fitness also does the absolute BEST packaging job for their kettlebells so you know they will arrive in perfect condition and not get damaged during shipping.

I don’t recommend Rogue Fitness, CAP, Body Solid, Adder, Onnit, and Apollo, as well as the cheap brands found at Wal-Mart, Target, Dick’s, or your local sporting goods store.

If possible, pay a few bucks more for one of the four brands I recommend above as they will save you money in the long run (and Kettlebells USA, Kettlebell Kings, and Rep Fitness offer free shipping year round).

If you have questions about kettlebells or your other equipment needs, let me know and I will help you out.
Your Coach,

This is another one of my favorite recipes from the Ultimate Reset.

It’s one of the few recipes I approve of that has starchy carbs (sweet potatoes) and makes for a great side dish to any meat and veggie meal.

#MeatForStrength #VeggiesForHealth

It tastes surprisingly sweet without being loaded with added sugar like many sweet potato recipes.

I typically eat this after a workout or for dinner after a hard Metabolic Resistance Training day at Underground Fitness Revolution as I’m a firm believer that you need to “earn” your carbs.


  • 1/4 medium-sized sweet potato, washed and cut into 1-inch chunks
  • 1/2 large carrot, washed and cut into 1-inch chunks
  • 1/2 large beet, washed and cut into 1-inch chunks
  • 1/4 yellow onion, peeled and cut into large wedges
  • 2 tsp. coconut oil, macadamia nut oil or olive oil
  • Himalayan sea salt (to taste)

Preheat oven to 400 degrees.

In a bowl, toss all ingredients together.

Spread on a cookie sheet or glass baking dish for 40-50 minutes or until tender, turning once or twice to prevent burning.

Serves 1

You can easily double, triple, or quadruple this recipe to make multiple servings.


Your Coach,


“And Jesus said to them, ‘Follow me, and I will make you fisher’s of men.’” – Matthew 4:19

All of life’s instructions can be found in the Bible.

If you want to know how to love, have a wonderful marriage (and great sex), manage your finances, raise children, work, live, eat, and everything else in life, all you have to do is turn to the Bible.

God’s word (the Bible) has already showed us what to do and how to do it.

Every answer you want to know has already been addressed in a sound biblical manner including fat loss, fitness, and health.

In addition, the gospel (Bible, Word of God, scripture, etc.) follows a specific order to be presented to someone that doesn’t know Jesus Christ or His teachings.

Not sure how this has anything to do with your health and fitness?

Hang on, keep reading, and we’ll tie it all together soon.

First, let’s take a look at the order of the gospel, and how it should be presented:

1.) Follow
2.) Believe
3.) Obey

It’s unfortunate that many churches and pastors present this out of order.

They expect someone who doesn’t yet follow or believe in God, Jesus Christ, or the Holy Spirit to begin by obeying all of his teachings and commands.

When someone new first steps foot at the church door one Sunday morning, they are told to stop doing all the things they’ve been doing that go against Christ and his teachings before they even follow, believe, or know who Jesus is or understand His teachings.

The issue is that a person may be yearning to know more about Christ, or they may be ready to hear the Word of God, but they can’t expect to give up everything immediately if they don’t yet follow or believe in Christ in the first place.

This immediately causes the person to say, “Whoa! I want to know more about Christ, but I need to obey Him first before I even know him? I have to obey him and give up _________ (fill in the blank of various sins here) when I don’t know him, understand him, or follow him???”

That’s why the gospel is presented in a way where step one is to Follow Christ first.

This means to come as you are. Sins and all!

It doesn’t mean you need to immediately stop drinking, partying, living a sinful lifestyle, or completely quitting or stopping another area of your life in any way, but to come and hear more about who Christ is and His great love for us.

Jesus said to his disciples, “Come, follow me.”

He didn’t tell Matthew, the tax collector (a despised profession at the time), to give up his job and stop doing what he was doing.

Jesus didn’t ask his other disciples and followers to stop what they were doing (killing Christians, committing other sins).

All he said was, “Follow me.”

Over time, when Christ’s disciples and followers heard his teachings and saw his miracles, they began to Believe in him (Step 2).

They realized that He truly did come to us as the Son of God to serve us, love us, and die for our sins.

As Christ’s disciples continued to follow and believe, they then took the last step: Obey.

They became obedient to God and his son, Jesus Christ, and began to give up their old ways, their sinful ways, and they began to grow in love and in the teachings of Christ.

Had Jesus asked them to first obey him rather than follow and eventually believe, they would have laughed or said, “No way buddy! I don’t know who you think you are, but I’m not going to give up doing what I’m doing for some crazy guy like yourself that I don’t even know or believe in.”

So what does this have to do with your fat loss, fitness, and health goals?


In order for me to coach you and help you reach your goals, I need you to Follow, Believe, and Obey what I instruct you to do in order for you to succeed (be disciplined, be consistent, establish new habits, and make it a part of your lifestyle).

If, on the first day, I told you to obey all my instructions to lose fat and get in shape, you would be overwhelmed.

You would probably say something like, “There’s no way I can do that. I can’t give up __________ (your favorite food here), and I don’t have time to train that often, or that hard, or that way, and I can’t even do that much if I haven’t been doing anything to begin with.

Would the things I instructed you to do work?


I’ve seen it work time and time again for my coaching clients.

But if I told you do all of that on day one, it would be too much and you would probably think I’m crazy or you would suffer from “analysis paralysis” and not take the action steps I tell you and show you.

However, if I said to you, “Let’s start out by committing to training 2-3 days each week, and start making better food choices,” do you think you could commit to doing that on day one?


It’s much easier to start taking small, positive, healthy steps in the right direction rather than trying to do it all at once.

And if I said, “Okay, let’s work on improving one major area of your nutrition – will you commit to eating breakfast each morning or drinking Shakeology?

Do you think that would be possible?


In this instance, I’m asking you to Follow me.

I’m asking you to give me a chance to show you that I know what I’m talking about, and I know what works whether it’s new to you or for someone that’s been doing this for a while.

You can follow me by signing up for my free e-book and newsletter.

You can follow me by seeing my posts at Underground Fitness Revolution on Facebook.

You can follow me by reading my articles here.

Once you begin to FOLLOW me, you will begin to BELIEVE that what I’m telling you is true and really works.

Not only for fat loss or better fitness, but for improved health, energy, sleep, longevity, and quality of life!

I have more than 26 years of my life fully immersed in fitness, nutrition, and health.

This is my passion, purpose, and mission in life as I had tattooed on my forearm!

I have attended numerous seminars, read hundreds of books, and have several fitness certifications.

I’m a StrongFirst SFG Kettlebell Instructor AND RKC Kettlebell Instructor.

I have used kettlebells since 2001.

That’s long before they were known or became popular!

In addition, I’m an Underground Strength Coach (Level 2), a professional fitness coach, a Metabolic Training expert, AND a Nutrition expert.

I have trained more than 500 clients at Underground Fitness Revolution since 2009.

Our Metabolic Express Training sessions work!

My 15-minute online METBurn training program works!

I’m a firm believer in what I do and how effective it is. My clients have had awesome results from our program.

Once you BELIEVE, then you will be more likely to OBEY what coaching tips and advice I provide.

Now, I don’t want to make it seem that you need to be obedient to me or obey my teachings.

Actually, I want you to obey God’s teachings and commands.

Ultimately, He is the one we all should submit to and show obedience to when it comes to our bodies and lives

And we need to be Physically and Spiritually fit.

It’s our responsibility and our duty.

God has already shown us how to do it, and we are stewards of the body he has given us as explained in my article “Your Body Is A Temple.”

I want you to take what I teach you and make it a HABIT and a part of your LIFESTYLE.

That’s the kind of obedience I want you to have.

I want you to be consistent and disciplined.

Once you establish new, healthy habits, and it becomes a part of your lifestyle, it will be much easier for you to reach your goals, and, more importantly, maintain them later down the road and for the rest of your life.

I want you to live a healthy, productive life free from all the diseases and health problems that so many people face today because they are not taking the necessary steps to eat properly and exercise.

Let’s Summarize How You Can Follow, Believe, and Obey Your Way to Fitness, Fat Loss, and Health:

1.) Follow – You can always follow me through the tips and advice I provide in my VIP email list, blog posts, and on Facebook.

You can try the many recipes I’ve posted on my web site.

You can also follow the instructions I provide to my coaching clients through our 12-week challenges to help keep them motivated and accountable while working toward establishing new habits and making it a part of their lifestyle.

Follow me, and I’ll give you the information you need to succeed. But you have to ACT on it!

2.) Believe – I want you to rely on my more than 26 years of education and experience in the fitness and nutrition arena.

This is my passion, and it’s what God created me to do!

I’ve made all the mistakes so you won’t have to.

I’ve followed the fads and failed trying.

I’ve experimented on myself and my coaching clients and finally know what works and what doesn’t.

I can help you reach your goals so you don’t have to make my mistakes.

I want you to believe that I know what I’m talking about even if it goes against everything you may have heard or learned.

Because many of those things are wrong, and since I go against what has been preached for so long, I’m in the minority.

I’m a Renegade (Romans 12:2).

I’m doing things differently but the results are proven.

Believe in me, and I will lead you down the correct path to good health, fat loss, fitness, and increased longevity and quality of life!

3.) Obey – Like I said earlier, you don’t have to think of this as strict obedience to me. Think of it as discipline and consistency.

Think of it as establishing new habits and making it a part of your lifestyle.

This is the last and crucial step to your success.

Once you have followed my tips and advice, and believe in what I say as truth, then you can begin to implement everything so it becomes a positive healthy habit and a part of your lifestyle so it becomes automatic to you every single day. Just like it has for me

You’ll see how effective our time-efficient Metabolic Resistance Training sessions are and how you can get awesome results from short, intense sessions in as little as 5, 10, 15, or 20 minutes.

You’ll come join us at UFR or join my online METBurn program.

You’ll look better and feel better once you begin to follow my “Protein, Produce, Healthy Fats, and Water” guidelines, and use my Meal Planning Ideas.

You’ll “Get Your Mind Right” and avoid “Toxic People” in your life so you can be free of the bonds that hold you back.

And you’ll no longer use Time and Money as an Excuse!

I believe in you, and I know you can do this.


But it will be worth it!

I hope this has given you a new perspective on how to attain your fitness, fat loss, and health goals.

By starting with smaller steps, following the information I provide, and believing that it will work, you will be able to become more obedient (disciplined) and make it a habit and a part of your lifestyle.

Once you do that, it becomes a lot easier.

Your Coach,


Chicken Coconut Curry in a Hurry!

Coconut milk and chicken (or shrimp, scallops, white fish, or pork) combine to make a mouthwatering dish that’s low-carb and high protein.

This is a perfect meal that follows my “protein, produce, healthy fats, and water” guidelines.

Although I have put the Chicken Coconut Curry over quinoa or with potatoes to add carbs (when I was trying to GAIN muscle mass or when I’m Carb-Cycling), you can serve this without quinoa or other starchy carbs and instead serve with a side of veggies of your choice. Or, over cauliflower “rice.”


– 8 ounces canned coconut milk (full fat)
– 1 Tbsp. fresh lime juice
– 1 Tbsp. raw honey
– 2 tsp. curry powder
– 1 tsp. grated fresh ginger (or powder)
– 1 tsp. finely chopped garlic
– 1.25 – 1.5 pounds cubed boneless skinless chicken breast or tenders (or fish/shellfish or pork)
– 1 tsp. sea salt
– 1 tsp. ground black pepper
– 1 Tbsp. coconut oil
– 1 red bell pepper, chopped
– 1-2 Tbsp. fresh cilantro (optional)


Combine coconut milk, lime juice, honey, curry powder, ginger and garlic and small bowl; set aside.

Season chicken (or shrimp) with salt and black pepper.

Heat coconut oil in large nonstick skillet over medium-high heat. Add chicken and bell pepper; cook, stirring frequently (make sure to cook chicken about 5 minutes or until it isn’t pink in center before adding sauce).

Add coconut milk mixture, mix well, and bring to a boil.

Reduce heat to low, and boil gently for 5 minutes or until sauce is slightly thickened and meat is firm, white, and fully cooked.

Garnish with cilantro.

Serves 4.


Your Coach,