Changes Health & Fitness

Categories
Healthy Recipes Lunch & Dinner Entrées

Wholesome Chicken Fajitas for a Nourishing Meal

Chicken fajitas on a wood cutting board
Delicious and protein-packed chicken fajitas
Chicken fajitas on a wood cutting board

Protein-Packed Fajitas for a Healthy Meal

Enjoy a protein-packed and healthy meal with these quick and easy fajitas. Tender chicken, vibrant bell peppers, and onions are cooked to perfection and wrapped in corn tortillas. Topped with melted cheese and served with salsa, these flavorful fajitas are a delicious choice for a fitness-friendly and nutritious dinner option.
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Prep Time 10 minutes
Cook Time 7 minutes
Course entrée, Main Course
Cuisine Mexican
Servings 2
Calories 333 kcal

Equipment

  • Frying pan
  • Knife
  • Cutting board
  • Spatula
  • Lid

Ingredients
  

  • 2 Corn Tortillas
  • 5 ounces Chicken Breast
  • ¼ Onion
  • ¼ Bell Pepper
  • Salsa
  • Green Onion
  • 2 ounces Fat-Free Cheese

Instructions
 

  • Preheat a frying pan and cook the chicken: Place a burner on medium heat. Cut the chicken breast into bite-sized pieces and fry them in a non-stick pan sprayed with zero-calorie cooking oil. Set the cooked chicken aside and season with salt and pepper to taste.
    5 ounces Chicken Breast
  • Cook the onions and peppers: In the same pan, add the sliced onions and bell peppers with an additional spray of zero-calorie cooking oil. Season with salt and pepper to taste. Sauté until the vegetables are tender.
    ¼ Onion, ¼ Bell Pepper, Green Onion
  • Spray tortillas and melt cheese: Lightly spray both sides of the corn tortillas with cooking oil. Place them in the pan and cook on one side until slightly crispy. Flip the tortillas and sprinkle the shredded fat-free cheese on top. Cover the pan with a lid and allow the cheese to melt onto the tortillas.
    2 Corn Tortillas, 2 ounces Fat-Free Cheese
  • Assemble and enjoy: Remove the tortillas from the pan and fill them with the cooked chicken, sautéed onions and peppers. Top with salsa and garnish with chopped green onions. Serve immediately and enjoy your flavorful fajitas.
    Salsa

Notes

  • Customize your fajitas by adding additional toppings such as sliced avocado, sour cream, or chopped fresh cilantro.
  • Serve the fajitas with a side of brown rice, black beans, or a fresh salad for a complete and satisfying meal.
  • To make it spicier, you can add some chili powder, cumin, or hot sauce to the chicken while cooking.
  • If you prefer a vegetarian option, you can replace the chicken with tofu or sautéed vegetables.
  • These fajitas are great for meal prep. You can make a larger batch and store the leftovers in the refrigerator for quick and easy meals throughout the week.
  • Experiment with different types of tortillas, such as whole wheat or spinach tortillas, for added variety and nutritional benefits.
Keyword fajitas; Mexican cuisine; healthy; protein; low-calorie; quick and easy; chicken; peppers; onions; tortillas; salsa; cheese
Categories
Healthy Recipes Protein Packed Sides

Nutrient-Rich Vegan Quinoa Salad Recipe

Vegan quinoa salad served in a white dish with fresh vegetables and herbs.
A vibrant and refreshing vegan quinoa salad loaded with fresh vegetables and herbs.
Vegan quinoa salad served in a white dish with fresh vegetables and herbs.

Vegan Protein-Packed Quinoa Salad

This refreshing vegan quinoa salad is a nutrient powerhouse, packed with plant-based protein and wholesome ingredients. It features protein-rich quinoa, fiber-loaded garbanzo beans, crunchy bell peppers, hydrating cucumbers, and flavorful sundried tomatoes. Tossed in a zesty dressing made with heart-healthy olive oil, tangy champagne vinegar, and fresh basil, this salad is a vibrant and nutritious choice for a light lunch or a satisfying side dish. Indulge in this protein-packed vegan quinoa salad and nourish your body with every delicious bite.
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Prep Time 25 minutes
Cook Time 20 minutes
Course Side Dish
Cuisine Mediterranean, plant-based, vegetarian
Servings 8 servingsf
Calories 299 kcal

Equipment

  • Medium saucepan
  • Cutting board
  • Knife
  • Bowl
  • Measuring cups
  • Measuring spoons

Ingredients
  

  • 2 cups of uncooked quinoa
  • 1 can of garbanzo beans
  • 2 tablespoons of olive oil
  • 1 can of black olives
  • 2 bell peppers
  • ½ a red onion
  • 3 small cucumbers
  • ½ cup of sundried tomatoes
  • 1 packet of cherry tomatoes
  • Basil
  • Green onion
  • Champagne vinegar
  • 1 small lime

Instructions
 

  • Cook Quinoa: In a medium saucepan, add 2 cups of uncooked quinoa and 4 cups of water. Season with salt and pepper to taste. Bring to a boil, then reduce the heat to low. Cover and cook for 20 minutes.
  • Prepare Veggies: Cut the bell peppers, red onion, cucumbers, cherry tomatoes, and sundried tomatoes into small bite-sized pieces. Chop basil and green onion.
  • Prepare the Dressing: In a bowl, combine 2 tablespoons of olive oil, champagne vinegar, lime juice, chopped basil, salt, and pepper. Mix well.
  • Combine All: In a large mixing bowl, combine the cooked quinoa, garbanzo beans, black olives, chopped veggies, and dressing. Toss everything together until well combined.
  • Serve: Divide the salad into 8 portions. Enjoy it as a refreshing and protein-packed meal or side dish.

Notes

  • This Vegan Quinoa Salad is a nutritious and protein-packed dish that is perfect for a healthy meal or side.
  • Feel free to customize the salad by adding additional vegetables or toppings of your choice.
  • You can make the salad ahead of time and store it in the refrigerator for a quick and convenient meal throughout the week.
  • The flavors of the salad will develop more over time, so it can be enjoyed as leftovers.
  • For added protein, you can sprinkle some toasted nuts or seeds on top of the salad.
  • This salad is a great option for meal prep, picnics, potlucks, or as a light lunch or dinner option.
  • It’s gluten-free and suitable for vegan and vegetarian diets.
  • Remember to adjust the seasoning according to your taste preferences.
  • Enjoy the salad chilled or at room temperature for the best flavor.
Keyword vegan, quinoa salad, healthy, protein-packed, plant-based, nutritious, gluten-free, vegan recipe, vegan salad, quinoa recipe
Categories
Healthy Recipes Nutritious Breakfast Recipes

Energizing Protein Pancakes to Start Your Day Right

Protein pancakes topped with bananas and blueberries on a white plate, accompanied by sugar-free syrup and a jar of flour in the background.
Enjoy a stack of protein-packed pancakes topped with fresh bananas and juicy blueberries, served with sugar-free syrup. A wholesome and energizing way to start your day!

Protein Pancakes Recipe

Start Your Day Right with Protein-Packed Pancakes | Delicious and Nutritious Breakfast Recipe

Start your day right with these protein-packed pancakes that provide a nutritious and satisfying breakfast. Made with flour, protein powder, and a hint of banana, these pancakes are a delicious way to fuel your body with protein and start your morning on a tasty note. Try our Protein Pancakes recipe today and enjoy a wholesome and flavorful breakfast that will keep you energized throughout the day.

 

  • mixing bowl
  • whisk
  • Griddle or non-stick pan
  • Spatula
  • 2 Cups Flour
  • Half Teaspoon Salt
  • 2 Scoops Protein Powder
  • 1 Teaspoon Baking Powder
  • 2 Eggs
  • 1 Cup Milk
  • ½ Cup Greek Yogurt
  • 1 Tablespoon Vanilla
  • 1 Banana
  • Sugar Free Maple Syrup
  1. In a large bowl, mix together flour, salt, protein powder, and baking powder.

  2. In a separate bowl, combine eggs, milk, Greek yogurt, and vanilla. Ensure the ingredients are at room temperature for best results.

  3. Add the wet ingredients to the dry ingredients and mix until a wet, sticky dough forms. If the batter is too thick, add additional water.

  4. Heat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray or butter.

  5. Spoon the pancake batter onto the skillet, using approximately ¼ cup for each pancake.

  6. Cook for 2-3 minutes on each side, or until the pancakes are golden brown and cooked through.

  7. Serve the protein pancakes with sliced bananas and blueberries. Drizzle with sugar-free maple syrup.

  8. Enjoy your delicious and protein-packed pancakes!

Fuel your day with these protein-packed pancakes that are not only delicious but also a great source of energy. The combination of protein powder, Greek yogurt, and eggs makes them a nutritious choice for breakfast or a post-workout meal. Serve them with sliced bananas, fresh berries, and a drizzle of sugar-free maple syrup for a satisfying and guilt-free treat. Customize the recipe by adjusting the amount of baking powder to achieve the desired texture. Enjoy a stack of these protein pancakes and power up your day!

Breakfast
American
protein pancakes; breakfast; healthy; high-protein; pancakes; recipe


Categories
Healthy Recipes Lunch & Dinner Entrées

Flavorful and Nourishing Lasagna

Delicious Homemade Lasagna on a White Plate with Flour Jar and Rustic Background
Savor the rich flavors of homemade lasagna, beautifully presented on a white plate. The dish is placed on a wooden cutting board, accompanied by a glass jar of flour, set against a backdrop of a textured plaster wall.
Delicious Homemade Lasagna on a White Plate with Flour Jar and Rustic Background

Protein-Packed Powerhouse: Nourishing Homemade Lasagna Recipe

This protein-packed homemade lasagna recipe is a true powerhouse dish. With flavorful Italian pork sausage and extra lean ground turkey, it provides a generous 48g of protein per serving. Layered with cottage cheese, ricotta cheese, and a blend of mozzarella cheeses, this lasagna delivers a satisfying and wholesome experience. The red sauce, made with crushed tomatoes and fresh basil, adds a burst of delicious flavor. With a cook time of 35-40 minutes at 425°F, you can enjoy this nutritious lasagna that boasts 475 calories, 26g of carbs, and 20g of healthy fats. Perfectly balanced and deeply satisfying, it's a meal that will leave you feeling nourished and satisfied.
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Pin Recipe

Prep Time 30 minutes
Cook Time 40 minutes

Course entrée, Main Course
Cuisine Italian

Servings 12 slices
Calories 475 kcal

Equipment

  • 1 Large deep boiling pot
  • 1 Blender
  • 1 Sheet pan or baking dish
  • 1 measuring cups and spoons
  • 1 mixing bowls
  • 1 Cooking utensils (spatula, spoon, etc.)
  • 1 Knife and cutting board
  • 1 Oven

Ingredients

  

  • 1 Pound Italian Pork Sausage
  • 2.5 Pounds Extra Lean Ground Turkey
  • 16 Ounces Cottage Cheese
  • 16 Ounces Ricotta Cheese
  • 1 ½ Cups Regular Mozzarella Cheese
  • 2 ½ Cups Fat-Free Mozzarella Cheese
  • 2 Tablespoons Olive Oil
  • 2 Cans of Crushed Tomatoes 14.5 Ounce Cans
  • 8 Ounces Oven-Ready Lasagna Noodles
  • Fresh Basil

Instructions

 

Prepare the Red Sauce:

  • Cook Italian pork sausage and extra lean ground turkey in a large pot until fully cooked.
  • Add one can of whole crushed tomatoes and one can of blended crushed tomatoes to the pot.
  • Boil the mixture until the sauce is fully reduced.
  • Season with olive oil, fresh basil, salt, and pepper.

Prepare the Ricotta/Cottage Cheese Blend:

  • Blend cottage cheese until fully dissolved.
  • Mix in ricotta cheese and chopped fresh basil.
  • Season with salt and pepper.

Assemble the Lasagna:

  • Preheat the oven to 425 degrees Fahrenheit.
  • Spread a layer of red sauce in a baking dish.
  • Place oven-ready lasagna noodles on top of the sauce.
  • Spread the ricotta/cottage cheese blend over the noodles.
  • Sprinkle regular mozzarella cheese on top.
  • Repeat the layers of sauce, noodles, cheese blend, and mozzarella cheese.

Bake the Lasagna:

  • Bake in the preheated oven for 35-40 minutes until the cheese is golden and bubbly.
  • Let it cool for a few minutes before slicing and serving.

Notes

  • Power-packed Protein: This lasagna is not only delicious but also loaded with protein, thanks to the combination of Italian pork sausage and extra lean ground turkey. It’s a perfect choice for those looking to fuel their bodies with muscle-building nutrients.
  • Make it Your Own: Don’t be afraid to get creative with this recipe! Add your favorite protein-rich ingredients like spinach, mushrooms, or grilled chicken to boost the nutritional value even further.
  • Meal Prep Magic: This lasagna is perfect for meal prepping! Prepare a big batch over the weekend and portion it into individual servings for quick and protein-packed meals throughout the week. It’s a time-saving solution for busy individuals focused on their fitness goals.
  • Gluten-free Option: If you follow a gluten-free diet, simply swap regular lasagna noodles with gluten-free alternatives. You can enjoy the same delicious flavors while staying true to your dietary preferences.
  • Leftover Boost: Don’t let any leftovers go to waste! Reheat a slice of this protein-packed lasagna for a satisfying and nutritious meal option. It’s a great way to refuel your body after a workout or busy day.

Categories
Healthy Recipes Lunch & Dinner Entrées

Protein Chili: Flavorful Fuel for Your Day

Protein Chili in a White Bowl with Cheese Topping, Yellow Pepper, Garlic, and Onion
Protein Chili with Cheese Topping and Fresh Vegetables
Protein Chili in a White Bowl with Cheese Topping, Yellow Pepper, Garlic, and Onion

“Protein Chili: Flavorful Fuel for Your Day

This Protein Chili recipe is a flavorful and nourishing dish packed with protein to fuel your day. Made with extra lean ground beef, black beans, red beans, tomatoes, and a variety of aromatic spices, this chili is a satisfying and wholesome meal option. The ground beef is seasoned with a blend of spices to create a rich and hearty flavor. Combined with the beans and tomatoes, this chili provides a protein-packed boost to your diet. Enjoy this delicious and easy-to-make protein chili as a satisfying meal that will keep you energized and satisfied.
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Prep Time 30 minutes
Cook Time 40 minutes
Servings 7 portions
Calories 338 kcal

Equipment

  • 1 Large pot or dutch oven
  • 1 cooking utinsels
  • 1 measuring spoons/cups
  • 1 can opener
  • 1 cutting board and knife

Ingredients
  

  • 2 Pounds Extra Lean Ground Beef
  • 1 15 Ounce Can Black Beans
  • 1 15 Ounce Can Red Beans
  • 1 15 Ounce Can Tomatoes
  • 16 Ounces Beef Stock
  • 2 Cups Frozen Peas
  • 2 Cups Frozen Corn
  • 2 Cups Fat-Free Cheese
  • 1 Tablespoon Dry Chili Powder
  • 1 Tablespoon Dry Onion Powder
  • 1 Tablespoon Dry Garlic Powder
  • 1 Tablespoon Dry Paprika
  • 1/2 Tablespoon Cumin

Instructions
 

  • Brown the Beef:
  • In a large, deep boiling pot, add the extra lean ground beef.
  • Fry the ground beef over medium heat until fully cooked and browned.
  • Add the mixture of dry chili powder, onion powder, garlic powder, paprika, and cumin to the cooked ground beef.
  • Allow the spices to fry with the beef for 30 seconds to 1 minute, stirring to evenly coat the meat.
  • Add Beans, Tomatoes, and Stock:
  • Drain and rinse the black beans and red beans from their cans.
  • Add the black beans, red beans, and canned tomatoes to the pot with the beef.
  • Pour in the beef stock, ensuring that the ingredients are well-covered in liquid.
  • Include Peas and Corn:
  • Add the frozen peas and frozen corn to the pot.
  • Stir all the ingredients together to combine.
  • Simmer the Chili:
  • Bring the chili to a full rolling boil over medium heat.
  • Once boiling, reduce the heat to medium-low and let the chili simmer.
  • Allow the chili to simmer until it reaches your desired consistency. This will typically take around 35-40 minutes, but you can adjust the cooking time to your preference.
  • Serve and Enjoy:
  • Ladle the protein-packed chili into bowls.
  • Top each serving with a generous amount of fat-free cheese.
  • Optionally, garnish with chopped red onion or other desired toppings.
  • Serve the chili hot and enjoy!

Notes

This recipe is very easy to change up according to taste. If you do not like peas or corn, feel free to add in other veggies like bell peppers. You can also experiment with different variations:
  • Add a splash of honey for a sweeter chili.
  • Try using hot Italian sausage for a spicier version.
Calories are based on serving 7 portions from the pot. Adjust the serving size according to your preferences and nutritional needs.
Categories
Healthy Lifestyle and Wellness

Peanut Butter…A Good Source of Protein?

Peanut Butter...A Good Source of Protein?
Peanut Butter...A Good Source of Protein?

by Charles Pigott on June 21st 2023

Peanut butter is delicious and one of my favorite foods. I absolutely love it! What I don’t love is how it is marketed as a high-protein food. Peanut butter contains protein, but that does not make it an ideal source of protein. Here is why:

One serving of peanut butter is 2 tablespoons (much less than is usually used). Each serving contains 190 calories, 16g of fat, 6g of carbohydrates (half of them from sugar), and 6-7g of protein depending on the brand.

The available information about optimal food intake for muscle growth varies somewhat, but around 30g of protein per meal is prime for muscle growth. That would mean eating 5 servings of peanut butter to get the amount of protein your body needs in one sitting. 5 servings of peanut butter would contain 950 calories, 80g of fat, 36g of carbohydrates (18gs from sugar), and 30g of protein. This would unnecessarily increase one’s fat intake while also using up a large portion of one’s daily caloric intake. For someone that is focusing on body recomposition (building muscle while losing fat), this would be detrimental. 

Now I’m not saying don’t eat peanut butter. It is awesome…enjoy it…I do. Just try not to fall for marketing and keep in mind there are much more advantageous protein options available. I will be following up with a post about my favorite protein sources and where to get them soon.

Categories
Dessert Recipes Healthy Recipes

Protein Packed Blueberry Muffins

Blueberry muffins
Blueberry muffins

Protein Packed Blueberry Muffins

For a muffin with more protein for those building muscle or needing more protein in their diet, this is a great tasting recipe.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course Snack
Cuisine American
Servings 12 Muffins
Calories 190 kcal

Ingredients
  

  • 2 1/2 Cups Flour
  • 1 Tsp Salt
  • 2 Tsp Baking Powder
  • 2 Scoops Vanilla Protein Powder
  • 1/4 Cup Melted Butter
  • 1 Cup Whole Milk
  • 1 1/2 Cup Monk Fruit Sweetner
  • 2 Eggs
  • 1 Cup Fat Free Greek Yogurt
  • 2 Tsp Vanilla Extract
  • 1 Cup Fresh Blueberries

Instructions
 

  •      PrepareDry Ingredients
     In one large bowl combine flour, salt, baking powder and protein powder. Stir to combine all dry ingredients. 
    2.     PrepareWet Ingredients
     In a separate large bowl place butter, and microwave on low in 10-second bursts until the butter is fully melted. Add in room temperature milk, sugar, eggs, yogurt, and vanilla and mix thoroughly until completely combined.
    3.     Toss Blueberries
    Add Blueberries to your dry ingredients and lightly coat in flour mixture.
    4.     Combineand Bake.
      Add all ingredients together and mix until combined. Spray a non-stick baking tin with neutral oil and divide the batter evenly into 12 servings across the tin. Bake at 400F for 20-25 minutes or until golden brown.

Notes

10.5g Protein
24g Carbs
6g Fats
Categories
Healthy Recipes Lunch & Dinner Entrées

BBQ Chicken Pizza

BBQ Chicken Pizza

This BBQ Chicken Pizza recipe is a delicious and protein-packed option for lunch or dinner. With a homemade pizza crust and flavorful BBQ chicken topping, this recipe is both satisfying and nutritious.
5 from 1 vote
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Prep Time 2 hours
Cook Time 10 minutes
Total Time 3 hours

Ingredients
  

Dough

  • 1 cup Water
  • 1/2 tbsp Yeast
  • 2 tbsp Olive oil
  • 2 cups Flour
  • 1 tsp Salt

BBQ Chicken

  • 2 Cups BBQ Sauce
  • 6 Chicken Breast

Toppings

  • 1 Cup Fat Free Mozzarella Cheese
  • 1 Cup Low Fat Mozzarella Cheese
  • 1 Red Onion

Instructions
 

Prepare Pizza Crust

  • In the bowl of a stand mixer add in flour, sugar, mix. In a microwaveable bowl add in water and bring to 95F. Microwave in 30 second bursts until you reach temperature. Add in Yeast and let sit for 5 minutes. Add Yeast and Olive Oil to the flour and Sugar mixture. Mix on low until a dough forms. Allow to sit for 30 minutes. Add in salt to the risen dough and mix. Roll out half into Pizza Pie shape and allow to rest for 10 minutes.

BBQ Chicken Prep

  • Place Chiken into a Crock Pot with BBQ sauce and allow a few hours for the chicken to become pull apart. Pull Chicken. I prefer to make my BBQ sauce from scratch to control for sugar and other ingredients.

Bake at 550F

  • Preheat your oven to 550F with a pizza stone in the over while it comes to temperature. Once the oven is hot remove the pizza stone carefully with oven mitts and place on the stovetop. Carefully add your pizza dough to the hot stone and build your pizza. Add on red onion, chicken, and cheese. Place in the oven and bake for between 7-10 minutes, checking frequently.

Notes

TIPS

Use G. Hughes Sugar-Free BBQ Sauce when cooking chicken, or- BBQ Sauce is very, very easy to make. Add Catsup, Vinegar, Garlic Powder, Onion Powder, Brown Sugar, Molasses, Salt, and Pepper in the Crock Pot. Let the chicken cook in this mixture and you will wind up with a killer sauce. I also add in a can of Crushed Tomatoes when I am in the mood. You can buy Protein Cheese or Fat-Free Cheese from Walmart. This will make two pizza. Serving size per slice of pizza when cut into 8 pieces.
The crust is made with flour, yeast, sugar, olive oil, and salt. The BBQ chicken is prepared by slow-cooking chicken breasts with BBQ sauce until they can be easily pulled apart. The pizza is assembled with chicken, red onion, and a combination of fat-free and low-fat mozzarella cheese. It is then baked at a high temperature of 550 degrees Fahrenheit for 7-10 minutes until the crust is crispy and the cheese is melted. Each slice of pizza provides approximately 353 calories, 44g of protein, 28g of carbs, and 7.5g of fats. You can customize the BBQ sauce or choose a sugar-free option for a healthier twist. Enjoy this delicious pizza, and feel free to adjust the ingredients and portion size to suit your preferences.
Categories
Healthy Lifestyle and Wellness

Eww…But Water’s Gross!

concept purity of blue water in transparent glass over winter landscape of mountains higher than clouds, close up

It is common knowledge that drinking water is important. The human body is made up of approximately 60-70% water (depending on age and body fat percentage), so it is imperative to remain hydrated. Dehydration can lead to headaches, fatigue, poor physical performance, issues with cognitive function, and more. It is easily accessible in a modern society. There are water fountains in most public spaces, almost every business sells water, and there are sinks in every home.

Despite all that being true…one of the biggest hurdles I run into with newer clients is getting them to drink water. It can be frustrating at times but I get it. Water has to compete with all kinds of more exciting options like soda, ice tea, juice, even coffee and alcohol. For that reason I have decided to share with you guys 5 easy ways  I have seen people increase their water intake.

  1. Temperature Control. Most people do not like room temperature water, so make sure you keep your water refrigerated or keep ice on hand. 
  2. Getting a cool cup or water bottle. People take pride in their drinking apparatuses. Certain brands are considered in style (Stanley is Utah), and so is decorating cups/water bottles with stickers. Make it fun.
  3. Setting timers. Sometimes something as simple as setting a timer on your cell phone to drink water every so often can make a world of difference.
  4. Making it easily accessible. By keeping water readily available throughout the day, drinking it becomes easier. I keep a case of water bottles in my office and vehicle at all times.
  5. Adding electrolyte powder. Adding a great tasting electrolyte mix to one or two glasses of water per day can help you get more water down and your electrolytes where they need to be. (Link below for a great option).

Hopefully this was helpful for you guys. Feel free to share other things that work for you in the comment section below. Stay hydrated!

*Bucked Up IV is a great tasting electrolyte supplement that can be easily added to your water. Use Promo Code CHANGES20 for 20% off at checkout. https://www.buckedup.com/shop/endurance/bucked-up-iv

Categories
Parenting and Family Fitness

Fitness and Fatherhood

Fitness and Fatherhood
Fitness and Fatherhood

Since this is my first blog post, I decided to start with a topic that is close to my heart: fitness and fatherhood. My fitness journey and path to a healthier lifestyle began out of necessity, I had some serious health issues that would have been terminal without intervention. After regaining my health, I wanted to see what I was capable of, this led to competing in bodybuilding and obstacle course races. Then in March of 2022, my son Charlie was born, and everything changed. When I first held my son an overwhelming realization of the immense responsibility I now had washed over me. This responsibility extends beyond just standard financial obligations. I have a duty to remain strong and healthy so I can set a good example, to show up when he needs me in life, and hopefully for him to never experience the burden of a sick parent. 

“Regular physical activity is beneficial psychologically for all youths, regardless of weight. It is associated positively with self-esteem and self-concept [and] a reduction in the proportion of youth smoking cigarettes, drinking alcohol and taking illicit drugs.” This is why it is so important to set that example. My son is growing up in a home where being active is the norm. His mom and I are able to show him what an active life looks like. He has been visiting me at the gym 2-4 times a week since he was six weeks old, he has made friends with all the gym members and tries to emulate my workouts. We go for a family walk every night when I get home. He loves being in the baby backpack when we go on hikes. Charlie loves fresh fruit and gets plenty of protein. I look forward to the days when I can coach his sports teams and his mom can show him how to cook healthy meals.  

This is why I love working with families and I do so many community events. I believe that there is so much value in being part of a strong healthy community and our children seeing that. I invite my clients to bring their children to their training sessions, and I encourage them to cook nutritious meals as a family. So not only do I aim to remain healthy, strong, mobile, and reliable for my son, I strive to help other parents to do the same. If you are a parent and what I am saying resonates with you, I implore you to reach out to us and to help inspire others. Together we can lead by example and raise a generation of healthy and active children. Sources Healthy active living for children and youth. Paediatr Child Health. 2002 May;7(5):339-58. PMID: 20046315; PMCID: PMC2795627. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2795627/