F*#&. UH. DUCK.

Do you ever wonder why we make promises to ourselves we don’t keep?  Or why we put up an incredible amount of obstacles and barriers before we start something?

Is this just a way to trick ourselves out of doing anything new?

Are we just afraid of change?

I was recently listening to an episode of Seth Godin’s podcast series the STARTUP SCHOOL and something really stuck with me.  Grab your duck, it’s your duck and GO!


He was actually comparing being an entrepreneur with something like becoming a doctor.  Becoming a doctor is a set path.  School, more school, some more school, internship, graduate, boom you’re a doctor and that’s that.  Ducks definitely have to be in a row.

On the other hand, if you are doing something like starting a business, this can absolutely wreck your progress and timelines.

Grab your duck, and GO!

You don’t always have time or permission to do things in this world.  This doesn’t mean the process is haphazardly thrown together.

You still need a goal with a, let’s call it opaque, path because it’s certainly not always clear.


One is a graduation of a step-by-step process to give us permission to do something like practice medicine.

The other is a way to create and not always do what’s mainstream or what others will approve of immediately but it is your own creation and you can alter it however you see fit at any time.


Why am i babbling about doctors vs. entrepreneurs?

Most of us will say things like, “Oh I don’t have time right now to be healthy or cook,” or “Next week, I’m going to actually for a walk around the block,” or “I’m finally going to speak with a coach for some help… sometime soon…”

Do you see where this is heading? 

Maybe Not? How about this then…

“Once the kids (sports) season is over, I’ll have more time,” or this week at work i’m swamped but next week, i’ll have more time,”  or “if i can just do _______ then i’ll have time for ______.”


Hey, I get it.

You are super busy and tired and swamped at work


That’s my point.  You are going to be busy the rest of your life.

If you can’t make time now, any time at all, to… just… do… something… ANYTHING to start creating the habits you want for the lifestyle you dream of… when will you?

We get busy, put up incredible obstacles to overcome before we start, and then rely purely on optimism to get us through instead of GRIT.

Optimism is that little voice that says hey, don’t worry this New Years will be your best ever.  GRIT is the thing that slaps you in the face with reality and says HEY, you want to accomplish this then these are the things we must overcome.

Get some GRIT today… Served up daily in our Equilibrium program!

Have a great day!!


Meal Prep Sunday: Easy Buffalo Chicken Flatbread

Buffalo chicken is by far one of the most delicious things on the planet and if you don’t like it well… we can’t be friends 🤣

Okay… Okay… I’m just kiddin’ but for real this is super easy and I’m just going to get right to it.


Oven at 350 degree (F)

  • 3-5oz chicken per flatbread (so do your math there ha!)
  • Pepper Jack or sub your favorite cheese
  • 1/2 a red onion
  • 1 bell pepper
  • Avocado
  • Ranch or Greek yougurt
  • Franks Red hot sauce
  • Garlic
  • Sea salt


  1. Bake, fry, grille or however you want to prepare your chicken. What we did fry about 2lbs of chicken in avocado oil which took ~ 15 minutes or so.
  2. While the chicken is cooking you need to lay out the flatbreads your are using and lay down a base of ranch or Greek yogurt. Just a thin layer and spread it out all across to the edges. To much and you’ll have a soupy pizza and not enough = not a consistent taste.https://solfitproject.com/my-movie-1-mp4/
  3. Chop, pull apart, other the onion and bell pepper. You’ll want smaller chunks but it doesn’t have to be anything crazy. Just make the process efficient.
  4. Place the toppings down, leaving the cheese for last and spread them evenly. https://solfitproject.com/toppings_flatbread3-mp4/
  5. Once chicken is cooked, let cool and then pull apart. You’ll want to place in a big bowl and then add a generous portion of hot sauce. The more you add the hotter it will be so I’m not going to tell you how much to put in. In general the chicken should be evenly coated. Not worried about calories? Here you can also add some ghee or other butter to the mix and give it even more flavor.
  6. Bake on 350 for 10-15 minutes or until flatbread is crispy and cheese, if used, is melted.
  7. Once done, let cool, cut into 1/3 and add some avocado.




Happy Prepping!

Meal Prep Sunday: Jalapeño Bites!

With the fight going on this past weekend plus tailgating season right around the corner, we got super excited and wanted to make a dish we hadn’t in a while.

Back in college, I use to stop on the way on home after a night out at Sheetz which was right beside my apartment. I would always get a chicken Cesar salad wrap + breaded jalapeño bites.

Although my health awareness continues to grow and change some of the basics can never be forgotten. So, this week we made one of my all time favorite foods on the healthier and more denser side. Enjoy!



  • 8-12 medium to large peppers
  • ~ 1 cup Greek Yogurt or cream cheese
  • 5-7 pieces of Bacon
  • 3-5 Bratwurst
  • Spices/Herbs — Garlic and Sea Salt


  1. Fry Bratwurst on medium high until cooked completely through. (Use cooking thermometer if needed). Place a lid on and let them cook while you move on to the next step.
  2. Rinse Peppers, cut in 1/2, and clean out
  3. Preheat oven to 400-450
  4. Once Bratwurst is done set to the side and let cool. Mix Greek yogurt with a little bit of garlic together. Pull apart or dice the Bratwurst until very small and add to mixture.
  5. Line a baking pan with a tiny bit of oil and place peppers down with insides facing up.
  6. Spoon out a “glob” at a time the mixture and start filling each pepper.
  7. 1/2 the bacon pieces and wrap each pepper 1/2 in a 1/4-1/2 of bacon.
  8. Once all peppers are filled you can place in oven for 10-15 minutes or until the bacon is done.

You can also add a topper of some extra Monterey Jack cheese before you place in oven if you’re not worried about the extra calories. We chose not to this time.


I hope you enjoy these as much as I did.

Happy Prepping!

Nutrition Hack Wednesday: Healthy Alcohol?

Many Americans enjoy an adult beverage every now and then but just how many exactly? Try 84.6%, according to NIH as of 2015. I think it’s safe to say we love us some alcohol 😂.

This got me thinking about some recent people speaking on mixing certain alcohols with kombucha. I’m not in way way suggesting this negates alcohols effect on the mind or body at all but it did make me curious as to what it would taste like. If it’s at all decent with respect to taste it may provide, if nothing else, a better alternative to other sugary mixers.

So… here it is.

*Disclaimer: Please remember to always drink responsibly. Especially when your adding in mixtures, it’s easy to forget how much is in a drink or how many you’ve actually had in an evening.

Sites with kombucha cocktails:

  1. HonestCooking.com
  2. gothamist.com

Let me know what you think!

Happy Training!

Meal Prep Sunday: Grab Yo Eggs and Start Crackin’

Eggs are a part of our everyday meals. Either fried in the a.m. or hard boiled/baked for lunch or p.m. Adding a few eggs can make any meal more complete and well rounded. eggs contain all 9 essential amino acids, good source of fats with zero carbs.

We don’t like to overwhelm you with an intro or explanation on our meals preps because you don’t have the time! So… Let’s get to it.


  1. Eggs
  2. Oil (depending on temp)
  3. Mixed greens, peppers, mushrooms, or anything else you wanna add

How To:

This is pretty much as simple as it gets. Line a muffin pan with coconut oil, avocado oil, etc. Depending on the temperature you’re baking at, you may want to change the type of oil used.

Place one egg per muffin and add any of the mixed greens, peppers, or whatever else you you wanna add to it. Bake around 350 (F) degrees for about 15-20 minutes or until desired egg “doneness” 🤣 is reached.

Let cool and enjoy or prep in a container for later. Always let your food cool before sealing it in a container and placing in fridge so bacteria doesn’t grow on it.

Happy Prepping!

Nutrition Hack Wednesday : The Ultimate Hack You’ve Been Missing.

Now, I told you this was click bait and yet, here you are 😂. Disclosure the picture is a dessert Erin made earlier this week and is not discussed here but I’d be more than happy to post if anyone wants it ☺️.

Today, is something different from most days.  Usually, SFP gives you a piece of equipment, technology, or some other type of “hack” that can add value to your day. But today, I wanted to give you a quick word of advise wherever, you may be on your journey.

I’m a part of many different groups from basic group chats on my phone to facebook groups, and yes, even a mastermind or two.  They all have a different purpose and no, not all is specific to fitness.  Some are for confidence boosters, others are “think tanks” to get your mind going for your business, and finally yes, a good majority are health and fitness related.

With everyone having an opinion on health and fitness these days it’s more important than ever, to find qualified people to seek your answers from.  Yes, anyone can help motivate you but not everyone understands the science behind certain things.

I am by no means saying you must have a degree or certification to mean qualified but I am saying, you should seek experience and qualifications first vs. what someone does or just looks like.


Just scroll through your feed and see all the incredibly shredded, jacked, or ripped humans throughout the social world.

Take a quick look at his/her bio and BAM! GET JACKED or RIPPED  like me NOW!!!!!

and in 12 HOURS YOU CAN BE TOO!!!!!!!!! SUBSCRIBE NOW!!!!!!!!

🙄Give me a break.  If anyone of these persons is a real fitness expert they will tell you right off the bat, 21 days is garbage when it comes to BIG GOALS.

Hey, I’m all for whatever gets you 🏃moving and taking a step in the right direction but no that a quick challenge is just that, a small step to your larger goals.  I get pretty upset when I see tons of people being taken advantage of this way because the sellers know you’d give anything to look just like them.

But like most of the people 🏆showcasing their bods on social media, if you want something like that, you have to work for it.  In the kitchen, in the lab, and everywhere else around you.  Your movement is your opportunity to reshape your body and image.

So, stop scrolling and wishing and instead, start moving!


The whole point of this article is to get you from the mindset of searching for the perfect diet, workout plan, detox, or whatever else everyone is trying to sell you on.

Pick something!

Literally, just pick one thing as in a type of diet or workout and try it out for 30 days with no exceptions to see how you feel.  If you feel great, awesome, stay with that.  If you feel ok then change-up a few things.  If you feel like poop, then try something else.  We (myself included) get into this mindset where we see someone else doing something or looking amazing and think oh hey! they must have the secrete.

You want to know the actual secrete?


The perfect plan is completely dependent on the individual, his/her goals, current biological status, and more!  What works for you in your 20s may not even come close to work whats for you in your 40s.  If you once ate pizza and never gained a pound but now look at a twix and gain 12lbs, well somethings going on now that needs to be addressed which was present before.

Instead of drooling over others, why not become the ultimate detective for yourself. And of course share your experience but again know, just because it worked for you doesn’t mean it will work for the next person or anyone else in the world, for that matter.



Instead of working in absolutes like paleo = good/bad, high carbs = good/bad, sugar = good/bad, I believe we should be accepting of all and understand not everyone has the same goals or the same biology driven their fundamental processes.  Also, youR body doesn’t really work that way so why should you.

Biologically speaking, if you ingest a substance, the substance is broken down or not broken down which typically sets off a chain of events.  Your body doesn’t go, oh hey! everyone, sugar’s back, let’s close the doors on it because sugar is a bad substance.

Your body sees sugar as fuel and if you don’t need that fuel right away, the body wants to store that fuel for later use.

Problems then arise when all we keep doing is giving our body fuel we don’t need.  This is why most diet plans end up working.  They all usually have the same specs: eat more veggies, limit either cars or fats and then the opposite macro will be higher while your protein goal may vary depending on your exercise level and type.

What my colleagues don’t want you to know is they don’t have secrete workouts, secrete diets, or anything else you can’t easily access from the internet these days.  In general, grab a simple workout plan to follow for 12 weeks.

Institute healthier eating or pick one of the many diets out there to try for 30 days.  I usually suggest starting on the diet for 1-2 weeks then starting a 12-week protocol but that’s ultimately, your call.

Lastly, I will, however, suggest if you are at an elite level, an athlete, very serious about your workouts, health, etc. hands on coaching is where you need to be.  And the difference between a good and a great coach can make or break your peak performance.

*If you’d like more information, check out our programs EQ-37 Athena for the ladies and EQ-Hercules for the fellas.


Meal Prep Sunday: 10-minute Chicken Salad Remix

Every day Cameron and I are cooking in the kitchen together is a great day! Be sure and check out the video of how to at the bottom


I have been craving some chicken salad so we decided to make our healthy version today instead of, making a mayonnaise-based mush


pie from the store.
Super easy though. All you need is some:
  • plain yogurt
  • chicken
  • celery
  • grapes
  • sliced almonds
    • If you prefer walnuts or pecans, do you, boo-boo 😋

Whenever we make chicken 🍗salad 🥗
or any food that is intended to be cold but needs meat 🔥cooked, we cook the meat hours before hand.

  1. This allows the meat to cool 💨 and be handled
  2. Splitting up the cooking doesn't make it seem like such a hassle 👍
  3. Plus we make tons of extra chicken for other meals too! ✅

In this case, while Cameron and I were making breakfast this morning we threw our seasoned chicken in the oven. So when it came time to make our chicken salad in the afternoon the meat was already cooked. We just needed to cut/shred it.

Slice the celery into 1/4 size pieces and grapes (into halves or fours, I do both). Mix the shredded chicken, sliced celery, slices grapes and pre-sliced almond in a bowl then add the plain yogurt on top.

It's SOOOOOO good. I was a little


skeptical of the plain yogurt at first but it has become one of my favorite cooking ingredients!


Ingredients we used:
  • 19oz (3) chicken breasts
  • 2 (M) celery stalks
  • 228g Sliced grapes (~30)
  • 70g sliced almonds
  • 7oz Plain yogurt  (I use very little but you can use as much or as little as you want, experiment!)

The above ingredients made 5 servings of 8 ounces 🙂

Enjoy 🙂
<3 E

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Published on Jul 29, 2017
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