Hello Everyone,

Welcome to another edition of Life Ingredients, the newsletter where I share a workout, a healthy recipe, and a piece of motivational advice.

Let’s jump right in as we always do, with a great workout!

Summer is upon us, and I don’t care what kind of shape you’re in, you’re going to feel much more confident at the beach or pool if you’ve done some work on your show-me muscles, like your shoulders and abs. (You know we NEVER miss arm day around here).

My trainer Steve put together a little shoulder-and-abs routine that will absolutely cook both muscle groups in no time. Video below:



Treadmill 10 minutes

Wall Slides 2 x 10-15

Band Pull-Apart 2 x 10-15

90/90 Chest Stretch 1 x 60 seconds each


A) Dumbbell Shoulder Press 3 x 8-12

A) Ab Wheel Rollout 3 x 8-12

Rest 60-90 seconds between sets

B) Barbell Front Raise 3 x 10-15

B) Rear Cable Cross 3 x 10-15

Rest 30-60 seconds between sets

C) Dumbbell Side Raise 3 x 10-15

C) Mini Band Dead Bug 3 x 8-12 each

Rest 30-60 seconds between sets


I’ve got more grilling goodness for you right here, and this time it comes in the form of my grilled lamb skewers that pack a 2-to-1 ratio of protein-to-fat, and a negligible amount of carbs. It’s just the kind of thing to repair those hard-working muscles and instigate fat-burning—all with rich, gourmet flavor. I’ve been saying it forever but it bears repeating: you can learn a lot from the way bodybuilders fuel their bodies, but you don’t need to eat plain, flavorless food to reap the benefits.

If you know me and my story at all, then you know I’m constantly traveling all around the world. The past few weeks have been rather hectic on that front, even by my standards, culminating in an emotional D-Day celebration in Normandy with 70 WWII veterans and then the life-changing Cateran Yomp that I wrote about last month

Suffice it to say: I’m a little tired. It’s more than worth it, but as I’ve tried to seek some down time, I realize that all this go-go-go—and participating in a lot of big events that consume a lot of energy—can sometimes cause you to lose your center. What I mean is: When you stop and take a deep breath—and most crucially—stop worrying about the next big event that you’ve got to prepare for, you can focus on all the small, beautiful things that surround you every single day.

There’s beauty in nature, of course, but I’m writing this as more than a call to “stop and smell the roses” but to appreciate things that are even more seemingly mundane. As a for-instance: I got home the other day to a quiet house, unpacked my suitcase, and tossed a bunch of dirty clothes in the washing machine. I poured in the detergent and started the cycle. When it was done, into the dryer it all went. For whatever reason, as I watched those clothes spin around that day, laundry didn’t feel like a thankless chore that I couldn’t get through fast enough. Which was odd because that’s the way it usually feels. This time, it felt… good. Satisfying. Dare I say, almost miraculous?


I mean, forget the really impressive technology of computers and phones: Throughout most of human history, clothes had to be washed by hand and it was a task that took up an untold number of hours. Now we just have these handy machines that do it all. We take all this stuff for granted because we’ve never been without it, but… isn’t it impressive?


I’m comfortable with the fact that you might read this and think it’s a silly sentiment. I get it. If you haven’t experienced something similar, it can sound a little sappy, but I felt the way I felt, and I was overwhelmed with gratitude. It was practically spiritual.


Thinking deeper on this moment, I realize I’ve had brushes with the same feeling throughout my life, and it almost always happens when I’m working or doing some otherwise mindless task. It’s as if the hand of the Universe reached out, gave me a tap on the shoulder and reminded me, “This life is pretty great, isn’t it?” To which I say, “Absolutely.”

So maybe go find a task that needs doing around your house and, rather than rush through it to get to the other side, really immerse yourself in the experience of it. And do it as well as you possibly can—not because anybody can see you, but precisely because nobody can. Then take a moment to clock how you feel. I’d wager anything you’re going to reconnect with your center and feel a whole lot better.

And, while you’re taking that deep breath and being truly present in the world, try to remember the words I live by:


Until next time,