Eat More Protein at Breakfast

Eating protein at breakfast is a vital part of a healthy diet. It has many benefits that can help to improve your overall health and well-being. In this article, we will discuss why it’s helpful to your diet to eat protein at breakfast.

One of the main benefits of protein is that it helps to keep you feeling full and satisfied for longer. Protein takes longer to digest than carbohydrates, which means that it keeps you feeling full for a longer period of time. This can be especially helpful if you are trying to lose weight, as it can help to curb your appetite and prevent you from reaching for unhealthy snacks later in the day.

Another benefit of protein is that it helps to stabilize your blood sugar levels. Carbohydrates, particularly refined carbs, can cause your blood sugar levels to spike quickly and then crash, leaving you feeling tired and sluggish. Eating protein with your breakfast, especially when combined with healthy fats, can help to slow down the absorption of carbohydrates and prevent these blood sugar spikes.

Protein is also great for muscle building and repair, which is important for overall health and fitness. Consuming protein at breakfast can help kickstart muscle growth and repair that occurs during the night, after a fast. This can also help with maintaining muscle mass as we age.

Eating protein at breakfast has been shown to increase satiety and promote weight loss. Studies have shown that people who eat protein-rich breakfasts are less likely to overeat later in the day and more likely to lose weight.

  • Eating protein at breakfast helps you feel full and satisfied for longer
  • Protein helps stabilize blood sugar levels
  • Protein is important for muscle building and repair
  • Eating protein at breakfast can help with weight loss
  • Eating protein at breakfast can help kickstart muscle growth and repair that occurs during the night, after a fast.

Eating protein at breakfast is a great way to start your day off on the right foot. Not only does it keep you feeling full and satisfied for longer, but it also helps to stabilize your blood sugar levels, promote muscle building and repair, and even help with weight loss. So, next time you’re preparing breakfast, consider adding some protein-rich foods like eggs, Greek yogurt, or lean meats to your plate for a balanced and nutritious start to your day.

10 things you can do after over-eating

10 things you can do after over-eating

Overeating is a common occurrence and it’s important not to be too hard on yourself. Take time to relax and focus on taking care of yourself, get plenty of sleep, stay hydrated, eat slowly, choose healthy, whole foods, eat smaller, more frequent meals, get moving, seek support, and be patient. It takes time to develop healthy habits and get back on track after overeating.

Don’t beat yourself up: Overeating is a common occurrence and it’s important not to be too hard on yourself. Remember that it’s okay to indulge every once in a while, and that you can get back on track.

Practice self-care: Take time to relax and focus on taking care of yourself. This could mean taking a warm bath, going for a walk, or spending time with loved ones.

Get plenty of sleep: A good night’s sleep can help you feel more energized and motivated to make healthy choices. Aim for 7-9 hours of sleep each night.

Drink plenty of water: Staying hydrated can help you feel fuller and more satisfied, which can help prevent overeating. Aim for 8-10 cups of water per day.

Eat slowly: Take your time when you eat, and pay attention to your body’s hunger and fullness cues. This can help you eat less and feel more satisfied.

Choose healthy, whole foods: Focus on eating foods that are high in nutrients and low in added sugars and unhealthy fats. This can help you feel more nourished and satisfied.

Eat smaller, more frequent meals: Instead of eating three large meals each day, try eating smaller meals or snacks every 3-4 hours. This can help keep your energy levels stable and prevent overeating.

Get moving: Exercise can help you feel better physically and mentally, which can make it easier to stick to healthy habits. Try to get at least 30 minutes of moderate activity each day.

Seek support: Surround yourself with supportive people who can help you stay on track. This could include friends, family, or a support group.

Be patient: It takes time to develop healthy habits and get back on track after overeating. Be patient with yourself and remember that it’s okay to have setbacks along the way.

Late Night Snack Demons

Late Night Snack Demons

I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.) 

Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes  to say YMMV “Your mileage may vary”…

Eating enough?

First of all; you may not be eating enough throughout the day.

You’re eating clean. Light breakfast or smoothie or maybe nothing, salad and clean protein for lunch then more protein and veggies at dinner. Super clean and low in carbs and fats! But hey, you’re actually only eating like 1,200 calories… That’s really not enough, especially if you exercise regularly.   

Let’s look at a healthy level of caloric intake for a 35 year old Female who weighs around 185 lbs and is 5’ 8” who works out 1-3 times per week. She should be eating 2,400 to 2,100 calories per day.  You can use a calorie intake calculator online to get a quick look at where you should be personally. I recommend getting a decent body scan as well like an InBody scan or professional skinfold measurement by a doctor or fitness professional.

The reason for this is that if you are not eating enough calories to maintain your lifestyle you will wind up feeling hungry all the time. Which will most likely result in binge eating and/or snacking when it’s available. 

Food Quality Matters

While a calorie is a unit of measure for the energy found in food. Not all calories are the same IMHO. A calorie of sugar is not made up of the same stuff as a calorie of vegetables or steak. So if you are consuming what I could call “junk” calories they will not go as far as more nutritionally dense calories. So don’t just add more calories to your daily diet, add more high quality foods as well. 

Max Lugavere & Late Night Snacking

Health and science journalist, New York Times bestselling author and podcaster Max Lugavere ( cited a recent study “which involved 16 overweight men AND women (!), skipping breakfast and eating a late night snack after dinner (~9pm), compared to eating breakfast an hour after waking and an early dinner (between 5 and 6pm) and fasting afterwards, led to higher levels of grehlin (hunger hormone), lower levels of leptin (metabolic regulator), higher subjective hunger, and a lower metabolic rate the next day.⁣”

What we conclusions we can draw from the study is that we have a natural day/night rhythm and when we put food into our system “after hours” we can short circuit that and the resulting hunger the next morning and early afternoon can be significant enough to make us break our plans. 

Fix your environment

Something else i’ve discovered about myself is that I am an opportunistic snacker. If it’s there and I can find it, I may just eat it. I have good discipline in many aspects of my life except for snacking in general. One way I combat this is by simply NOT having things to snack on in my environment. I mean, I do my own shopping so why do I even get the snacks in the first place. There’s lots of reasons I can cook up for having the snacks but they are not really true… So, don’t buy them, or throw it out. That way when the snack demon hits you, you can go looking, but they won’t be there.

Murph 2022 & Ruck

Murph 2022 & Ruck

We will once again honor our fallen soldiers by participating in the Memorial Day Murph as well as hosting a 5-mile and 10-mile ruck march in partnership with Project Ruck.

Register Here!

On Monday, May 30th, Americans across the country will remember the sacrifices made by our brave men and women who gave their lives in the service of this great country.

Project Ruck Memorial Day Ruck and Murph
This is a free event and is open to the public. We encourage you to come out and support the memories of our fallen soldiers.

Register Here!

The ruck march will begin at Franklin Defense located at 1140 Moseley Ave. Irmo, SC. The route for the ruck is from Franklin Defense and across the Lake Murray Dam. The 5-mile ruck will end at the park at the end of the dam and the 10-mile ruck will end at Franklin Defense. All details will be emailed to registered participants.

Immediately following the ruck march, Warrior Fitness & Franklin Defense will host a “MURPH” in honor of those who made the ultimate sacrifice for this great nation. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ends with another 1-mile run. The Murph is also a free event open to the public.

One Thing To Try This Week

One Thing To Try This Week


Feeling like you’ve been doing all the right things in the gym but also feel like you’re lagging behind on your goals? Intention might be the missing ingredient you’re looking for.

Focusing on your Intention in your workouts could reap big dividends. 

This doesn’t mean you should be redlining in every WOD or leaving the gym feeling like you’ve just thoroughly had your ass kicked. It could simply be that all you need to do is bring some intentional focus to your workouts.

If you catch yourself just going through the motions, or lagging behind everyone else for whatever reasons. It’s probably time to focus on your approach or the intentions of the workout. 

Proper scaling and approach can really help you ring out every ounce of affect you’re looking for.

BTW your coach can help you with intention setting before each workout, or in the very least can help you set an approach that fits with the goals you’re working towards.

Here’s an example; the workout calls for 4 rounds of 10 Thrusters at 75 lbs and a 400 meter run. But when you perform Thrusters at 75 lbs they take you forever to get through. The intention of this workout is to get fast output and a high heart rate. So you should be scaling down to 50 or even 45 lbs on the thruster, and maybe even limiting the runs to 200 meters. 

This isn’t just about scaling down, maybe you need to scale up or maybe you’re recovering from an injury or being sick… it all adds up and the perscription is to take a moment and set your intention for the day BEFORE you start the workout.

For all your workouts this week, think about the muscles that you’re targeting before every set.

Build on good habits

Build on good habits

Did you know it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. In the study entitled “Habits—A Repeat Performance” they state that habits make up approximately 40% of our daily activities.

If you want to be successful in reaching any goal(s) that you’ve set for yourself you need to create habits that get you to where you want to be. So work on creating habits that work FOR you. Don’t focus on ‘killing bad habits’ instead focus on ‘building good habits’ or ‘excellence habits’.

Here are some GOOD Habits you can look at adding to your day, every day:

Habit #1: Working Out Early (or at a set time every day)

Habit #2: Exercise When Fasted

Habit #3: Create a ‘challenge’ for yourself. (push-ups > do 10 every day for a week, then 20, then 30… etc..)

Habit #4: Replace something in your diet… (Drink Water, not soda)

Habit #5: Practice Proper Breathing – Box Breathing.

Habit#6: Take a Cold Shower (rhea loves these)

Habit #7: Seek Out Silence or meditation (TURN OFF FACEBOOK)

Habit #8: Be Positive for 72 hours. (don’t complain, or whine or talk bad about someone else)

Habit #9: Rearrange Your Fridge.

Habit #10: Battle Buddy (tag a friend and check in on them every day…)

Habit #11: Seek out cardio – go for a long walk or run. – Cardio can help reset your nervous system.

Habit #12: Find Zen with your partner or close friends. – Do This (Look him or her in the eye and say, “I messed up. I’m sorry.” Then shut up.)

Habit #13: Check the Label – take some time at home, go through your cabinets and review the food labels on everything in there… learn.

Habit #14: Be Mindful

Habit #15: Keep a Food Journal. I like Loose IT.

Habit #16: Take a Cue to Stand – more important than ever if you’re working from home. ON THE COUCH…

Habit#17: Keep a daily schedule. 

Habit #18: Stretch –

Habit #19: Be Grateful

Habit #20: Get to the gym 3-4 times a week. 🙂 *you know I had to write that one…

ROGUE ECHO Bike – 50 Cal Challenge Comes to WF

ROGUE ECHO Bike – 50 Cal Challenge Comes to WF

February 1st – 28th 2022

We are brining the Rogue 50 Calorie Echo Bike Challenge to Warrior Fitness in February.

Complete 50 Calories For Time on a the Echo Bike

We are going to offer a challenge to any member who feels like they are up for some competition. You have the month of February to complete the Rogue Echo Bike 50 Cal Challenge and the Warrior Fitness Member with the fastest time will win a $100 Rogue Gift Card

First place: $100/Rogue gift card

Second place: $50/Rogue gift card




  • Fastest time to complete 50 calories on a Rogue Echo Bike recorded in the month of February.
  • Winners will be announced at the end of the month.
  • You may attempt the challenge as many times as you want during the month.
  • Tie Breaker: Max watts output
  • Tie Breaker 2: Lowest Bodyweight


  • A Warrior Fitness Coach must be present to judge/coach/admin the Challenge for those competing. (Gene, Diane, Heather or Becky)
  • This workout begins with the athlete either seated or standing on the Echo bike and the monitor set to count down from 50 calories’
  • When the athlete is ready they will begin pedaling until the full 50 calories is completed.
  • The athlete must remain on the bike with their hands and feet in contact until all 50 calories are complete.

We will generally respect and follow the rules set forth on the Rouge Challenge Page:

Elite Sports: Essential Curved White MMA Punching Mitts Review

Elite Sports: Essential Curved White MMA Punching Mitts Review

These Mitts from Elite Sports ( are a very decent set of hand mitts for the price. They are very economical at $29.99 and seem to be well put together. They come in White, Black and Red and are a good size for both your hand and for striking. 

The super light-weight feel gives you a more natural set up while you are working with someone, your hands and arms do not get tired quickly. The light weight nature makes these great for packing in your backpack and taking along to the gym with you. These mitts are constructed out of PU leather, while not being real, this stuff seems to last a long time, and help keep the costs of production down considerably. I have other sets of mitts that are real leather and while they do last a very long time, they are quite heavy after a long session. 

After a few rounds of use, I would recommend these to anyone looking to add a few sets of mitts to your gym or just as your own personal set to carry around with you.

Get some for yourself:

“3 Ideas That Can Change Your Life” by Mark Manson Review

“3 Ideas That Can Change Your Life” by Mark Manson Review

“3 Ideas That Can Change” Your Life Review

by Mark Manson

Check the full PDF out on GoodReads here you can also get it by getting his Email Newsletter here

All changes are based in ideas. Ideas give us new perspectives and from those new perspectives we’re able to change our behaviors.

In this small report, I’ve put together three ideas that have influenced my life and which I believe can influence yours.

Idea #1: The Two Minds
Idea #2: How to 80/20 Your Life
Idea #3: Believe Not What’s True, But What’s Helpful

I didn’t come up with these ideas myself. If you look around hard enough, you’ll see them pop up in all sorts of places, from business, to NLP, to generic Self Help, to various forms of therapy.

This is just my take on them and some of the ways I’ve applied them. I hope you get something out of them.

Mark Manson