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.

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…