The Fit Dad Formula

The Fit Dad Formula Helping Driven Men Navigate Fitness Through Fatherhood To Rediscover Their Prime!

20/04/2024

This is what I am eating after my morning workout...

Nutty maple-berry overnight oats 😋

For me, my post-workout snack is just part of my daily routine because I follow a macro-based diet and know I’m feeding myself what I need most of the time.

How about you?

What do you eat before or after your workout?

Let me know in the comments! 👇👇👇

Don’t like cooking? Try this no-cook, 3-ingredient lunch! 🥑🐟🍋It’s a Tuna Stuffed Avocado – a yummy blend of creamy avoca...
19/04/2024

Don’t like cooking? Try this no-cook, 3-ingredient lunch! 🥑🐟🍋

It’s a Tuna Stuffed Avocado – a yummy blend of creamy avocado, tangy lemon, and protein-packed tuna.

Ready? You won’t believe how easy this is.

Here are your three ingredients:

3 oz (85 g) pouch of tuna packed in water
Half an avocado, pit removed
Fresh lemon juice, to taste (1 tsp or so)

Just mix the tuna with a small amount of lemon juice. Next, stuff the avocado half with the tuna mixture. Then eat!

If you make this recipe, be sure to grab a photo and tag me with it! 📷📷📷

Normally we talk about the benefits of eating whole foods.Well, let’s flip that script and talk about the likely “benefi...
15/04/2024

Normally we talk about the benefits of eating whole foods.

Well, let’s flip that script and talk about the likely “benefits” that ultra-processed junk foods bring to the table — that really aren’t benefits at all.

Ultra-processed foods are manufactured “food products” like snacks, packaged meals, cereals, etc.)

7 “BONUSES” of Eating Too Much Junk Food

1️⃣ Added sugars and unhealthy fats that cause inflammation, which is linked with chronic diseases like type 2 diabetes, heart disease, some cancers, and weight gain.
2️⃣ Excess sodium, which is linked with higher blood pressure and a higher risk of heart disease and stroke.
3️⃣ Gut problems like constipation can happen, because they are low in fiber.
4️⃣ Roller-coaster energy and blood sugar levels because of their low fiber content and high amounts of refined carbs/added sugars.
5️⃣ Fewer vitamins, minerals, and essential nutrients that your body needs — especially for the high number of calories these foods contain.
6️⃣ Cravings, because they are chemically engineered to be super delicious and make you want to eat more of them.
7️⃣ A higher carbon footprint because of the manufacturing process.

A better, healthier bet: the real foods that your grandparents (and your body!) would recognize.

Save this and follow me for more health and wellness tips! 🎯🚀

When you hear the word “investment,” you probably think about stocks, real estate, or maybe even education…💸But what abo...
14/04/2024

When you hear the word “investment,” you probably think about stocks, real estate, or maybe even education…💸

But what about investing in your body’s wellness? 💪

Healthy choices add up — and pay dividends over time!

Things like:

😋 Making most of your meals at home
🚶 Going for a walk a few nights a week
🏋️ Starting a new workout routine to help maintain muscle

The returns are incredible:

👉 Energy
👉 Mental clarity
👉 Stronger muscles
👉 Better sleep
👉 And so much more!

What’s the best investment you’ve made in your health so far this year?

Commonly Asked Question: “Are organic veggies and fruits healthier?” 🤔 The answer is… wait for it… it’s complicated!Ther...
12/04/2024

Commonly Asked Question: “Are organic veggies and fruits healthier?” 🤔

The answer is… wait for it… it’s complicated!

There’s no real evidence that organically grown produce contains more vitamins, minerals, and other nutrients than conventionally grown, according to researchers.

But something that organic produce doesn’t have: a layer of pesticide residue!

Eating enough fruits and veggies (organic or not) is a key part of a healthy diet — so knowing which ones have the most residue can be good info when shopping!

It can help you save money and upgrade from conventional to organic when it makes sense.

⛔ Here’s the latest top 12 “Dirty Dozen” fruits & veggies, from the EWG:

Strawberries
Spinach
Kale, collard, mustard greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell and hot peppers
Cherries
Blueberries
Green beans

A total of 210 pesticides were found on Dirty Dozen items.

Some studies link those pesticides to health issues like hormonal imbalance, weight gain, mood issues, and a bunch of other struggles we’d all rather not deal with.

So if you can buy these items organic, that may be your best bet.

Save this and follow me for more health and wellness tips. 🎯🚀

Ever walked into the grocery store thinking you’d leave with a bunch of healthy food...Only to go home with the same pre...
10/04/2024

Ever walked into the grocery store thinking you’d leave with a bunch of healthy food...

Only to go home with the same pre-packaged convenience foods you swore you wouldn’t buy?! 😬

It’s happened to all of us.

The thing is, going shopping leaves your nutrition up to chance.

And if you want to start sticking to your goals, you have to plan! 📝

I know that’s easier said than done...

So to help you save time, money, and stress on your next shopping trip, I’ve created a free guide that not only gives you two healthy “rinse-and-repeat” shopping lists, but also cuts your shopping time down to just 10 minutes!

If you don’t believe me, you’ll have to grab the guide to find out 😉

Grab your free guide by commenting "GROCERY" below to get started! 👇

Age is just a number. Don't let stagnancy, immobility, or laziness define you. Keep pushing, keep moving, keep growing. ...
09/04/2024

Age is just a number. Don't let stagnancy, immobility, or laziness define you.

Keep pushing, keep moving, keep growing. Your strength knows no bounds. 🎯💪

😋 HEALTHY SNACK SWAPS 😋This one is for all my snackers: 4 healthy snack swaps!Save this post for the next time you get h...
08/04/2024

😋 HEALTHY SNACK SWAPS 😋

This one is for all my snackers: 4 healthy snack swaps!

Save this post for the next time you get hit with cravings.

🥔🥔 INSTEAD OF POTATO CHIPS, TRY:

Homemade kale or zucchini chips. Toss kale or thinly sliced zucchini in olive oil, sprinkle with a pinch of salt, and bake at 225ºF/107ºC until crispy (15-30 minutes for kale chips, 70-90 minutes for zucchini). Stir at least once during cooking.

Or jicama or sweet potato fries. Heat the oven to 400ºF/200ºC. Cut the veggies into fry-shaped sticks, toss with a small amount of olive oil, and season with salt and pepper. Layer on a baking sheet and bake for 25-30 minutes, stirring once halfway through. They should be cooked through and crispy-tender.

🍭 INSTEAD OF CANDY, TRY:

Fresh berries or frozen grapes. Both are sweet options with no added sugars.

🍨 INSTEAD OF ICE CREAM, TRY:

Frozen banana bites. Slice a banana, place in a freezer-proof bag, and pop it into the freezer. When you want a creamy snack, place a few “bites” in a bowl.
Or frozen chia pudding. Mix 2 Tbsp with ½ cup (120 ml) of your favorite milk and 1 tsp of honey or maple syrup. Let it sit for 30 mins to thicken then pop into the freezer.

🍪 INSTEAD OF COOKIES, TRY:

Crunchy-creamy rice cakes. Slather brown rice cakes with a thin layer of peanut or almond butter.

It’s not about depriving yourself or eating a perfect diet.

It’s about making choices that support your health and your goals! 💪

Are you a crispy, crunchy, sweet, or salty snacker?

Let us know below! ⬇️⬇️⬇️

We’ve all treated ourselves with goodies like cookies or chips at some point. 🤩 But when it’s more than 20% of the time,...
07/04/2024

We’ve all treated ourselves with goodies like cookies or chips at some point. 🤩

But when it’s more than 20% of the time, it’s more than a treat!

We are big believers in moderation — 80%-90% “healthy” and 10%-20% “extras” — but here’s something to try:

The next time you're tempted by the cookie jar, pause and ask yourself: "Is this the best way I can show love to my body?"

Future you will thank you! 🙌

Myth vs. Fact: “Eating healthy is expensive.” 🥗 🌟MYTH!🌟Some healthy foods can seem pricey, but there are many affordable...
05/04/2024

Myth vs. Fact: “Eating healthy is expensive.” 🥗

🌟MYTH!🌟

Some healthy foods can seem pricey, but there are many affordable options like legumes, seasonal produce, generic (e.g., “store-brand”) products, and grains.

Not to mention the fact that eating healthy, home-cooked meals when you do it right can be a lot less expensive than eating out.

Some tips:
✅ Plan your meals for the week
✅ Shop sales
✅ Add plant-based proteins to your meals
✅ Eat leftovers
✅ Become a food storage expert so your food stays fresher longer

There’s also a hidden cost to eating an unhealthy diet: medical care!

Unhealthy diets account for almost 20% of UK healthcare costs from heart disease, stroke, and diabetes, according to researchers.

It pays to eat at home! 😉👌

Shift your perspective. 👊
04/04/2024

Shift your perspective. 👊

Did you know you can grow your own “crops” from scraps!? 😮It’s true – you can start a little garden inside your kitchen ...
03/04/2024

Did you know you can grow your own “crops” from scraps!? 😮

It’s true – you can start a little garden inside your kitchen with some veggies.

Some easy ones to get started with are green onions, celery, lettuce, and leafy herbs like basil or cilantro.

It even works with sweet potatoes!

All you have to do is place the base of the plant – a stalk or bulb – in a cup of water, and it will sprout!

Then when it’s time, you can plant it in potting soil inside or in your garden outside.

Note: Sometimes a plant won’t take so if it doesn’t start to grow roots within a week or so, compost the scrap and start over.

Have any cool tips to share? Tell us in the comment below! 👇👇👇

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