Cattle and Cardio

Cattle and Cardio Beef + Beer + Burpees + Babies

Helping others drop the Yo-Yo diets and create ENJOYABLE, SUSTAINABLE Lifestyles with personal training and nutrition gudiance.

07/08/2024

Day 50/75

Exercise is consistent with what I was doing before: 1 training session a day (bike, run, swim, or lift)

Added 1 45 minute low impact walk a day.

Biggest game changer: NUTRITION

But I took a new approach for this 75 Day program:
NO counting calories
NO balancing macros
NO cutting carbs/fats/ect
NO crazy fasting
NO absurd supplements
NO fad gut health/brain health/extra vitamins

Here's what we've been doing:
Keeping it simple, keeping it wholesome.

1. Eliminated almost all processed foods (I'm not giving up miracle whip or American cheese slices yet)

2. Consume carbs that are homemade...aka homemade breads, tortillas, potatoes, rice. No premade chips, pretzels, snacks.

3. BUTTER. This is my fat of choice in all cooking, baking and eating. Raw milk butter. The brain and hormones live on healthy fats, feed them.

4. Eliminated fried foods. Sure those fries look good but I can make tastier and healthier ones at home that dont leave me bloated for days.

5. Eggs. Whole eggs daily. They are an amazing complete protein packed with essential fats. We make pudding with them, snack on hard boiled, and devour butter fried eggs for breakfast.

6. Hydrate. 1 gallon of water a day does the body good. Eliminating alcohol does it even better.

7. Don't over do veggies and always lead with meat! Meat (especially beef) has all the vitamins and minerals your body needs! Not to mention HEALTHY FAT.

8. And the biggest game changer: RAW MILK DAILY. Raw Milk is packed full of bioavailabile protein, fat, vitamins, minerals and GOOD BACTERIA. That guy biome/gut health everyone is taking pills, shakes, and pills for...raw milk does naturally and BETTER. We are drinking more milk than ever, loving homemade yogurt, and enjoying homemade ice cream!

Ther you have it...
50 days of simple and wholesome.
The results are in {the chocolate egg} pudding.

50 days down, 25 to go.

Last CALL!! 75 Hard starts TOMORROW and I still have room for a few more people! Why join me? 75 Daily workoutsPrivate a...
05/18/2024

Last CALL!!
75 Hard starts TOMORROW and I still have room for a few more people!

Why join me?
75 Daily workouts
Private app
Community support
Access to a CERTIFIED PERSONAL TRAINER
(Who's also a certified nutritionist)

Get your last minute questions in now and get signed up before midnight!
(Payment must be made by midnight to be included in the group)

04/30/2024

Things we have an abundance of in this house:

Eggs & Growing muscles
🥚💪🏼

When I saw a reel featuring "Egg Pudding" last week, I was quick to jot down the recipe!
A few tweeks later, 'Protein Pudding' is now a forever staple in our fridge!

👇🏼Give it a Try👇🏼
12 Hard boiled eggs (softer side) CHILLED
1 Cup Milk
1/3 Cup Cocoa (get the good stuff)
1/3 cup Syrup (original recipe used sugar)
1 TBS Vanilla
(I add a bonus TBS of fresh cream because life is better with cream)

Add together in a blender (my
Makes light work of it),
Blend, scrape, blend, scrape

Put mixture in fridge to set up, ENJOY!

We poured ours into graham crust and topped to with fresh whip and sprinkles!

Next time the kids want pudding for breakfast...SURE

You've seen my posts. I've piqued your interest. But you've still got questions...PERFECT.Drop them 👇🏼 I bet others have...
04/17/2024

You've seen my posts.
I've piqued your interest.
But you've still got questions...

PERFECT.

Drop them 👇🏼
I bet others have the same question.

OR
Send me a message! I'm happy to talk more about the upcoming 75 Day challenge.

OR
Send me your email and get on the list to receive my informational newsletter coming out this week, no commitment necessary.

OR
Don't do any of it. Let this opportunity pass. Wait until the 75 Days are up and look back wishing you could celebrate your accomplishments with our crew.

Your choice.

You are just one decision away from a life that is entirely different... and these chances are always within reach. Taki...
04/16/2024

You are just one decision away from a life that is entirely different... and these chances are always within reach. Taking that one step can shape your career. Letting go of a single bad habit can completely revolutionize your life. Engaging in a conversation with someone new might open up opportunities that you would have never encountered otherwise. Reflecting on your past, you can pinpoint these pivotal moments... Moments where you can say, "That’s when everything changed."
The 75 Hard challenge is recognized as a transformative experience that can spark significant life changes. By participating in the challenge, you will develop self-discipline and resilience; persevering and remaining dedicated will uncover your inner drive. Just muster up the courage and make the commitment to join us!

Its hard to see the forest when you're among the trees...which brings us to the next daily task: A Progress Photo. Ever...
04/11/2024

Its hard to see the forest when you're among the trees...which brings us to the next daily task: A Progress Photo.

Every day you'll be taking a progress photo, and let me tell you this can be more daunting than the second outdoor workout on a rainy day.

Why? Because its such a small detail to everything. I can't tell you the times I had to drag myself out of bed because I forgot this one step.

You don't have to share the photos, but by the end of 75 days you'll most likely want to. The changes you struggle to notice day to day will be glaring between day 1 and day 75!

Take a look, in a book...750 pages to be exact! Reading is a vital habit for people who want to be happy and successful....
04/10/2024

Take a look, in a book...
750 pages to be exact!

Reading is a vital habit for people who want to be happy and successful. Reading beyond just skimming words, actual mastering of concepts and ideas from text takes discipline and determination...the building blocks of 75H

Every day, you'll read 10 pages from a non-fiction/personal development book. While audiobooks, magazines, and blogs do not count. You can read books on an ereader...but don't miss the chance to dive into a good ol' book in print.

For this challenge, you'll also need to finish any book you start. No getting three chapters in and deciding you want to switch. You start, you finish.

I have a stack of books ready to go for my 75 days...Need a suggestion?
What books are you going to tackle!?

A big question I get, what counts as a workout for 75H? My favorite description: if you had to plan the time, it caused ...
04/09/2024

A big question I get, what counts as a workout for 75H?

My favorite description: if you had to plan the time, it caused an inconvenience and you put in some effort...it probably counts.

Indoor workouts come easy: weights, yoga, spin...
But outdoor, that's the true test
Nothing says 'im dedicated' like rucking in -20 blizzards (been there, done that)
Your first cold rainy day will be the ultimate test!

So...

WHAT DOES NOT COUNT AS A WORKOUT FOR 75 HARD?
Engaging in physical labor, such as baling hay or working an 8-hour shift, may seem like a workout, but it does not count towards the 75 Hard program. It's important not to seek ways to make the program easier, as it defeats the purpose.
While some may find it easier to fit the program into their schedules than others, fairness is not guaranteed in life. Many individuals with demanding jobs have successfully completed the program by prioritizing their workouts alongside their work responsibilities.
Here are some activities that do not count as a workout:
Mowing the lawn
Yard work
Mucking stalls
Fencing
Golfing
Leisure sports
Moving (e.g., moving into a new home)
Although some may find these examples obvious, it's important to clarify as people have raised these questions. Ultimately, it's crucial to be honest with yourself about what constitutes a workout to fully benefit from the program.

Do you have a plan for the workout?
Joining my group will provide you one minimal equipment workout a day in the app!!

75 GALLONS One of the required daily tasks for the 75 Hard Challenge is a GALLON of water a day! Plain, refreshing, hyd...
04/08/2024

75 GALLONS

One of the required daily tasks for the 75 Hard Challenge is a GALLON of water a day!
Plain, refreshing, hydrating WATER (and ZERO alcohol)

That coffee- doesn't count
Diet Coke- doesn't count
Crystal Light, Mio, koolaid- nope, nope, nope

So why a gallon of water?

Well, two workouts a day is going to push your limits, doing it dehydrated will make it all worse.
Did you know that if you drink just 2% less than your daily requirement, you are considered DEHYDRATED?!

And drinking a gallon a day will take PLANNING and discipline! This task starts in the morning and takes all day!

What will be your water method?
Carry a gallon jug?
3 stanley cups and a little extra?
8 16ounce bottles a day?
Tracker app?

Let's talk NUTRITION!75 Days of sticking to a nutrition plan, but what plan?75 Hard sets the requirement of following bu...
04/05/2024

Let's talk NUTRITION!

75 Days of sticking to a nutrition plan, but what plan?

75 Hard sets the requirement of following but does not specify exact guidelines. Why? To give individuals the freedom to set their own goals and create lifelong habits.

Here are just a few options to consider:

Macros: measuring your protein, carb, and fat to fall within a set range each day. (Think MyFitnessPal)

Calorie Counting: similar to macros, but the only metric is staying in a Caloric range

Goal Focused: setting a goal to hit x amount of protein daily

Diet Type: Carnivore/Mediterranean/Vegetarian/Whole30/keto/ECT guidelines for individual diets can be found online

Carnivore: eating only animal protein and zero carbohydrates

Vegetarian: no animal proteins

Whole 30: no sugars, grains, no processed, and minimal to no dairy. For first 30 with reintroduction period for 30.

Keto: high protein, high fat, low/no carb

These are just a few options for your 75 Hard challenge! The key is to set clear guidelines and stick to them!

(Oh and no matter what you choose to follow, 75 Hard is ZERO alcohol)

As a certified nutritionist, I'd love to answer any of your nutrition & diet questions (75 hard related or not)

Now that the idea of 75 Hard is circling in your mind, let's dive into the requirements. 75 Hard is more than a fitness ...
04/04/2024

Now that the idea of 75 Hard is circling in your mind, let's dive into the requirements.

75 Hard is more than a fitness program, more than diet...it is designed to challenge your SELF DISCIPLINE, mental toughness, and willpower.

Can you commit to completing 6 items every day for 75 days?

1. Nutrition. You pick the plan/goal/guidelines. There is no set nutrition plan, so find one that works for you. My goals will be to stay below a calorie goal and hit my protein every day. The only hard rule is NO ALCOHOL.

2. 45 minute outdoor workout - rain, snow, sleet, sun...get outside and MOVE. My last round was January - March, I geared up and headed out for a weighted walk every day and more than a few times came home with frozen eyelashes.

3. A second 45 minute workout: lift weights, run, yoga...the options are endless. For those joining my group, I'll provide an optional workout that can be done at home with minimal equipment!

4. 1 gallon of water a day. Start early. drink up.

5. 10 pages of reading a non-fiction book a day. I learned SO much last time, reading though 3 different regenerative agriculture books.

6. Progress Photo. Take a progress photo every day. Trust me, you'll want to be able to see the progress slide by slide on day 75!

6 Simple steps. 75 days.

What other questions can I answer about the challenge?

Have you heard of the 75 Hard Challenge? Have you thought about doing it but unsure? I completed the challenge back in ...
04/03/2024

Have you heard of the 75 Hard Challenge?
Have you thought about doing it but unsure?

I completed the challenge back in 2022 and I'm ready to tackle it again. This time...with YOU!

I'm putting together a group that will include a daily workout (minimal equipment), weekly recipe, private app, and most of all COMMUNITY.

If you are interested or have questions, please REACH OUT!
This will have limited spaces.

Address

Westgate, IA

Website

Alerts

Be the first to know and let us send you an email when Cattle and Cardio posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Cattle and Cardio:

Shortcuts

Share

Category