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!

In June, I’ll be heading to Scotland to take part in the Cateran Yomp. Yomp is a British term for a long-distance march carrying gear, and this particular march challenges participants to complete 22, 36.5, or 54 miles across harsh terrain in only 24 hours. I’ve taken part in the Yomp for years now; in fact, it’s how I met Dave Reid, an Army Ranger, Purple Heart recipient, and the Robert Irvine Foundation’s VP of Veteran Outreach.

Suffice it to say, the Yomp isn’t something to be taken lightly, and you need to properly train for it. In addition to getting in a LOT more steps, my trainer, Steve Wrona, has been taking me through some tough leg workouts, one of which is our Workout of the Month, below.



10-minute Step Mill Climb or Stairmaster

Band Hip Flexor Stretch x 30-60 seconds each side

Frog Stretch x 30-60 seconds

Box Pigeon Stretch x 30-60 seconds each side


Walking Lunge 3 x 10-15 each side

Slant Board Dumbbell Squat 3 x 20

Slant Board Dumbbell Deadlift 3 x 10-15

Stability Board Leg Curl 3 x 10-15

Seated Calf Raise 3 x 20


I hope you’ve not only filled the propane tank, but are keeping a refill handy, because we’re going to be grilling all summer long. This month, I’ve taken the old bodybuilding staple—grilled chicken—and given it new life with a pineapple cantaloupe salsa that’s exciting enough to make you forget that you’re eating REALLY healthy food.


May is not only the month when we honor our fallen heroes on Memorial Day, but fittingly, it is also Mental Health Awareness Month. In the year that I’ve been writing this newsletter, I’ve told a lot of personal stories and offered up advice about how to take care of your own mental health. This month, however, I want to turn those duties over to Benj Gershman, bassist for the group O.A.R., and great friend and partner of the Robert Irvine Foundation.

Benj just launched his new podcast, What Could Be Bad. Inspired by his own mental health struggles, the podcast gathers an all-star roster of guests who open up to him and get real about their own mental health journeys. In the opening episode, you’ll hear from Benj and his guest, cinematographer Chris Calderon, about struggles, triumphs, and coping strategies. I think it’s an essential listen that will maybe help you see your own difficulties in a new light, give you an idea of how to overcome them, or at the very least, remind you that you’re not alone. Subscribe anywhere you get your podcasts—Spotify, YouTube, Apple, etc.—and makes sure to look out for the episode with Paul Riekhoff, Army veteran and president of the Iraq and Afghanistan Veterans of America.

And, as always, remember the words I live by:


Until next time,