Why Drink Water?


You have heard it a million times right? Any time you talk to any health conscious person or health or fitness professional, they preach that you need to be drinking an adequate amount of water. The exact recommendations for how much you truly need are all over the board, but a good starting place is half a gallon(64 oz), or half of your body weight in ounces.

What are some of the reasons for drinking water and its benefits?

  1. It aids in digestion. It helps to lubricate through your saliva to make the process of chewing and swallowing easier.
  2. It also lubricates your joints. The last thing you want is friction in your joints from not having enough fluid around them.
  3. It regulates your body temperature. Through water consumption and perspiration, our bodies can keep our temperatures where they need to be. You can see how not drinking enough water could affect your metabolism through other health conditions if your body temperature cannot regulate itself.
  4. Water carries nutrients throughout the body.
  5. Water is used to flush toxins out of the body by regulating our urination.


As you can see there are a multitude of benefits to drinking water and these only scratch the surface. This is one small step you can take towards being healthier inside and out. Start by swapping out the majority of your drinks with water. and see how it makes you feel!

Non-Meat Protein Hacks

Do you struggle getting enough protein in your diet? As personal trainers, we find that the typical person gets way too little protein in their diet, and usually eats more fat and carbohydrates than we recommend. Now, it is important for us to make sure whoever is reading this is aware that in order to function properly, to keep your hormones balanced, and for optimal performance and health, your body needs an adequate amount of all three of the macronutrients(protein, carbohydrates, and fats). Since the typical person we see struggles greatly with protein intake, we thought it would be nice to share a few foods that are great to incorporate besides the obvious meat products. (Just a disclosure, these are not specific to any particular diet, not dairy free, not nut free, not vegan, etc..)


  1. Greek Yogurt- Greek yogurt is loaded with protein and there are plenty of low fat, low carb versions out there to make this a great high protein snack between meals.
  2. Cheese- Cheese is a great snack to have with fruit or nuts. You can find low fat versions of cheese as well if that is a better fit for your current nutrition plan. Regular or low fat string cheese is great for people on the go to snack on between meals, and usually, kids love it too!
  3. Nuts/Nut butters- Incorporating nuts and nut butters is another great way to sneak a little extra protein into your diet. Most are pretty high in fat so be sure to follow the serving sizes here. For a low fat option there are several brands of powdered peanut butter that has very little fat, but still the benefits of high protein!
  4. Quinoa- A full serving of quinoa is a meal size portion of carbs, but has a great amount of protein as well. Have your meat protein meals along with quinoa in place of rice, pasta, and other lower protein carb sources to get extra in at meal time!
  5. Beans- Almost every type of bean is high in fiber(also important) and protein! Incorporate beans at meal times as well for added protein in your diet.
  6. Egg Whites- Egg whites are pure protein and nothing else. You can add egg whites into smoothies in place of some of your liquid choice to amp up the protein!
  7. Supplements- Protein bars, drinks, powders, et. are another great way to get extra protein into your diet if you are still struggling.

We hope these tips help you get more protein in your day to day food choices! You can make small adjustments to your usual diet and start seeing results, so don’t be afraid to try something new.

Where Does “Happy” Come From?


Our current generation has set unbelievably high standards for us in all aspects of our lives, however the driving force behind those standards are usually competition, having more, or being better than someone else. Again, coming back to our recent blog post of comparison.

This is true in our material possessions, our job titles, our salary, our bodies, our social lives, etc. We are constantly chasing improvement in these areas, leading us to believe they will fulfill us and make us “happy”. Every now and then, we may accomplish something like a new car or a job promotion that makes us feel good and successful. However, that feeling is short lived because someone else you see has a “better” accomplishment than yours and all of the sudden you feel inadequate all over again.

I want to encourage anyone who takes the time to read this to not fall into the trap of these vicious cycles. I encourage you to put your happiness in your deepest values, things that hold true meaning to you, not just things that make others envious of you. You will ultimately find no fulfilment there. Life is way too short to put all of your cares and efforts into things to please other people(which you will never do). Motivate, inspire, and encourage others by standing out and being different. Appreciate what you have, what makes you unique, and embrace all parts of yourself. Evaluate the things you long for and your motives behind them to discover where your energy and time are best spent.

Recipe: Ginger Orange Peel Chicken

This recipe is a delicious alternative to the typical high calorie, sodium overload Chinese or Asian food dishes most of us love. There is absolutely no reason why we shouldn’t be able to enjoy those flavors without sacrificing our health and fitness goals! Follow the recipe below to create this awesome dish. We hope you enjoy this meal as much as we do!


1) Prepare rice of choice. For low carb option, use cauliflower rice.

2) Prepare Chicken.

3) Sauté’ squash and zucchini with ginger and minced garlic.

4) In a bowl, mix the sauce. Walden Farms Barbecue Sauce plus Polynar Sugar Free Orange Marmalade with fiber(has chunks of orange peel in it).

5) Sauté chicken in the sauce, add more ginger and garlic. If you like your food spicy, add some Franks Hot Sauce and chili powder.

6) Plate rice, top with veggies, then top with chicken and pour sauce over. Enjoy!


Comparison: The ULTIMATE Thief Of Joy

One of the things that holds people back from self love is the wonderful(sarcasm here) art of comparison. I have been a victim of this many times in my health and fitness journey. I now can recognize this ugly thing pretty quickly and talk myself away from those types of thoughts. What happens when you compare yourself to others, you find yourself unappreciative of the incredible gifts you have been blessed with. Not one human being on this earth is identical to another. We were all created to be unique and wonderful in our own ways!

If you find yourself often wishing you had something someone else has, or that you looked like someone else, I challenge you to put effort into praising yourself and appreciating what is unique about you! Changing your image, losing weight, fitting into smaller clothes, having the best clothes, etc. will never make you love yourself any more. Self love starts within and it starts with a grateful heart.

Here are some steps I have found helpful:

  1. Uplift others with sincerity. If you truly want others to be successful and to be happy, you will not find yourself comparing or competing with them, and you can be genuinely happy for them. We were created to be this way. When you think this way, you will really start to love the person you are, and you will feel much less insecurity.
  2. Give thanks daily. Every day journal or jot down 1-3 things you have to be thankful for. Starting your day off with gratitude will help you to recognize how blessed you truly are, and will help keep those thoughts of comparison and coveting what someone else has at bay.
  3. Talk to yourself with positivity. We all have those constant thoughts running through our minds, some of us more than others. What tends to run through your mind, comes out in your words and actions and shows to everyone around you. If you are constantly tearing yourself down, even if it is just inside your head, you will constantly find yourself envious and jealous of those that “seem” happier to you. When a negative thought about yourself pops in, combat it with a praise and kind words about yourself.