Here are some great high-protein, low-calorie, and low-sugar breakfast options: A. Greek Yogurt with Berries: Plain Greek yogurt is high in protein and low in sugar. Add fresh berries for natural sweetness and fiber. Ingredients: - 1 cup plain Greek yogurt - 1/2 cup fresh berries (e.g., strawberries, blueberries, raspberries) - Optional: a sprinkle of nuts/seeds Instructions: 1. Scoop the Greek yogurt into a bowl. 2. Top with fresh berries. 3. Add a sprinkle of nuts/seeds if desired. Nutritional Information (approximate): - Calories: 150-180 - Protein: 20g - Carbs: 18g - Fat: 0g - Sugars: 8-10g (mostly from the berries) B. Egg White Omelette: Made with vegetables like spinach, tomatoes, and bell peppers, an egg white omelette is a protein-rich and low-calorie option. Ingredients: - 4 egg whites - 1/4 cup chopped spinach - 1/4 cup diced tomatoes - 1/4 cup chopped bell peppers - Salt and pepper to taste - Cooking spray or a small amount of olive oil Instructions: 1. Spray a non-stick skillet with cooking spray or add a small amount of olive oil and heat over medium heat. 2. In a bowl, whisk the egg whites until slightly frothy. 3. Pour the egg whites into the skillet. 4. Add the chopped spinach, tomatoes, and bell peppers evenly over the egg whites. 5. Cook until the egg whites are set, about 2-3 minutes. 6. Fold the omelette in half and continue cooking for another minute. 7. Season with salt and pepper to taste and serve. Nutritional Information (approximate): - Calories: 100-120 - Protein: 20g - Carbs: 5g - Fat: 0g - Sugars: 3g (mostly from the vegetables) C. Overnight Oats with Protein Powder: Mix oats with unsweetened almond milk, a scoop of protein powder, and a few slices of banana. Let it sit overnight for a convenient breakfast. Ingredients: - 1/2 cup rolled oats - 1 scoop protein powder (flavor of your choice) - 1/2 cup unsweetened almond milk (or any milk of your choice) - 1/2 banana, sliced Instructions: 1. In a jar or bowl, mix the oats and protein powder.

Understanding the deeper reason behind your goals can significantly boost your motivation. Ask yourself why you want to achieve a particular goal. The answer should go beyond superficial desires and tap into your core values and aspirations. For instance, if your goal is to improve your fitness, your “why” might be to enhance your overall health, boost your confidence, or set a positive example for your children. A compelling “why” keeps you driven and focused. As a father, my “why” is to stay healthy for my family, especially my daughter. I want to teach her a healthy lifestyle and strong discipline by my actions. Let’s be better, stronger, and healthier for those we love!

When looking to diversify your diet and incorporate healthier carbohydrates, it can be helpful to consider alternatives to staples like rice and noodles. These options often offer additional nutrients, lower glycemic indices, and more fiber. Here are three top choices that surpass rice and noodles in nutritional value: 1. Quinoa Quinoa is a nutrient-dense grain that is rich in protein and fiber. Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it a fantastic choice for vegetarians and vegans looking to boost their protein intake. Additionally, quinoa is high in magnesium, iron, and various antioxidants. Benefits: - Complete protein source - High in fiber - Rich in vitamins and minerals 2. Sweet Potatoes Sweet potatoes are a versatile root vegetable packed with vitamins, particularly vitamin A in the form of beta-carotene, which is crucial for eye health. They also have a lower glycemic index compared to white potatoes and many types of rice, which helps in maintaining stable blood sugar levels. Benefits: - High in vitamin A - Good source of fiber - Lower glycemic index 3. Cauliflower Rice Cauliflower rice is simply finely chopped or grated cauliflower that resembles rice. This low-carb alternative is an excellent option for those looking to reduce their carbohydrate intake. Cauliflower is rich in vitamins C and K, as well as folate and fiber, making it a nutrient-packed choice. Benefits: - Low in carbohydrates - Rich in vitamins and fiber - Easy to prepare and versatile Conclusion While rice and noodles are popular and convenient, these three alternatives offer superior nutritional benefits and can help add variety to your diet. Incorporating quinoa, sweet potatoes, and cauliflower can enhance your meals with additional protein, fiber, and essential vitamins and minerals.

Today's workout was all about targeting the chest, triceps, and shoulders, focusing on building strength and muscle definition. Here's a detailed look at the exercises performed and their benefits: 1. Flat Bench Press (Chest) The flat bench press is a classic compound movement that primarily targets the pectoral muscles, with secondary involvement from the triceps and shoulders. It's an excellent exercise for building overall chest mass and strength. - Lie flat on the bench with your feet firmly planted on the ground. - Grip the bar slightly wider than shoulder-width apart. - Lower the bar to your mid-chest, keeping your elbows at about a 45-degree angle. - Press the bar back up to the starting position, fully extending your arms. 2. Incline Bench Press (Chest) The incline bench press shifts the focus to the upper portion of the chest, helping to create a more balanced and defined chest appearance. It also engages the shoulders and triceps. - Set the bench at a 30-45 degree angle. - Use a similar grip to the flat bench press. - Lower the bar to your upper chest, maintaining control. - Press the bar back up, squeezing your chest muscles at the top. 3. Skull Crushers (Triceps) Skull crushers are an isolation exercise targeting the triceps, crucial for building arm strength and size. - Lie on a flat bench with a barbell or EZ curl bar. - Extend your arms straight up, then bend at the elbows to lower the weight towards your forehead. - Extend your arms back to the starting position without locking out your elbows. 4. Tricep Pull Downs (Triceps) Tricep pull downs are another great tricep isolation exercise, using a cable machine to provide constant tension. - Attach a straight bar or rope to the high pulley. - Keep your elbows close to your body and pull the bar down until your arms are fully extended. - Slowly return to the starting position, controlling the weight. 5. Lateral Raises (Shoulders) Lateral raises focus on the medial (middle) part of the deltoids, helping to build shoulder width and improve overall shoulder definition.

What is everyone's routine pre work-out in the morning? Drinking/Eating 30 mins prior? Or just drinking water and then eating breakfast after? What app do you guy use that has helped ? And do you cut carb out completely? Trying to figure this all out while having a crazy work schedule that requires sitting all day in meetings 🫣