Everything Chicken Rub with HEAT!

Guys are you still with me? If your are… bless you heart!

This blog totally started off as a passion project of mine and then wanna know what happened? Life.  Lately I have found it really hard to prioritize everything in my life. Not only prioritize, but to stay motivated.  Staying motivated to workout, to eat healthy and to write has been a struggle.

However, I know keeping up with this blog really does help me stay on track with healthy eating. Because let’s be real, I’m not going to post pictures of the Taco Bell I had for dinner a few weeks ago. Needless to say, my eating has looked very much like a yo-yo as of late.

I recently connected with a fitness and nutrition coach who I met via Instagram and it’s really, really helped. Kate is great! She is so sweet, knows her stuff, she busts her butt and she gives you the tools you need to empower change! I had a mini melt down with her the other day about how I know what my goals are and I know what I want, but I just can’t seem to get motivated enough to get there and stay there.  She shared this article with me and it has just really resonated with me.  Particularly this part:

When we are talking about the motivation to do something, we are talking about discipline. Nobody is born with discipline. Nobody is born with discipline. We learn it. It’s a habit and to develop habits, we have to recognize the reward. We have to get excited not about the hard work but the reward. What’s the pay off? How does it make us feel to get your motivation back? You need to understand your value. You are so worthy. Why are you putting yourself last on the list?

I think motivation for exercise is a struggle for many. Inevitably, busy people move that workout down the list. After the grocery store, after you take the dog out, after you meet your friend for coffee.

The other thing I found interesting was how simple the author makes it seem to “just decide.” Okay yeah, it’s really not that easy lady. I have been deciding everyday for the last year I want to fit in my summer shorts from last year but guess what? It’s summertime now…  But perhaps it is that easy? Maybe what has been getting in the way is how much EASIER it is to make the excuses. And my friends, YOU and I are stronger than excuses!

Oh you guys came here for a recipe? Right! Grilling season is here! All year long I tend to favor red meat and fish. I sometimes get this feeling of “If I have to look at one more piece of chicken, I’ll scream.” But during the summer time, it’s my favorite thing to grill.


This is is my favorite chicken rub. It’s packed with heat and on the grill, it chars up nicely.  I also call this “Everything Chicken Rub” because I feel like I throw all of the spices I have in it.

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But please note, if you can’t take the heat, you can’t have this one in your kitchen!


TIP! If you don’t use a grill this can also be done using a grill pan. This is the one I have and I find it doesn’t dry out chicken as much.


Everything Chicken Rub

  • Time: 5 minutes prep, plus 30 minutes marinade
  • Print


  • 2 pounds of boneless skinless chicken breasts, cubed

For the marinade

  • 2 tablespoons of extra virgin olive oil
  • 2 cloves of minced garlic
  • 1 teaspoon of salt
  • ½  to 1 teaspoon of red pepper flakes
  • ½  to 1 teaspoon of Trader Joe’s Chili Lime Seasoning Blend (you can substitute regular chili powder for this one)
  • ½ teaspoon of cumin
  • ½ teaspoon of paprika
  • ½ teaspoon onion powder


  1. Whisk the rub ingredients together in a glass bowl
  2. Cube chicken into large chunks and mix into the marinade bowl making sure to coat the chicken thoroughly
  3. Refrigerate for at least 30 minutes
  4. Fire up the grill! Let one side cook for at least 5 minutes before flipping (use tongs). Let the other side cook for another 5 minutes. If necessary, turn the cubes to their other sides for one to two more minutes, just until no pink remains

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