Odyssey Health and Fitness

Avoid the Confusion      Protein is all the rage right now. Brands are commonly putting a new 'High Protein' product with a major emphasis on the label on shelves. Some have always been common high protein foods, such as Greek Yogurt, and then we have more processed options that include: cereals, breads, snacks!       Demand is high and options are now plentiful, but even gym goers struggle reaching their protein goal. Even less of them know where to start and just wing it hoping to reach an imaginary number.  Where to start?      First step is to escape confusion and find a concrete number. Easiest method for beginners and the general population is tied to our ideal bodyweight and a simple formula.  0.5 to 0.7 grams per pound (1.1-1.5g/kg) of body weight goal (if looking for weight loss)      So for example if you are a 5'9" 200lb man (average for the United States btw) that wants to lose 10 lbs and stays lightl...

Why Ground Turkey Is Perfect for Meal Prep This High Protein, High Veggie Ground Turkey Stir-fry is one of my go to Blackstone Meal Preps. It’s packed with flavor, easy to make, and perfect for staying on track with your Nutrition and Protein Goals . It also makes for a pretty laid back Blackstone Grilling session as you mostly set it and stir occasionally. I love this, it makes enough for the week, you can always scale it higher with more ground turkey, and did I mention it's easy to make! 🍴 High Protein Ground Turkey Stir Fry Meal Prep (Blackstone) Servings: 5-7    Prep: 10 min Cook: 45-60 mins Ingredients 3 oz Ground Turkey 5.5 bag Costco Stir Fry Veggies or similar 4 cups cooked Jasmine Rice The Blend or seasoning of choice Olive Oil Sesame Oil Soy Sauce to taste Salt to taste Instructions Grease your Blackstone with Olive Oil so food doe...

My Daily Routine  The Power of Consistency for Fitness You hear it everywhere, and it's true: Consistency is the most powerful factor to success in your Fitness Journey. Heck, it's the most powerful factor for anything that you're trying to achieve. Showing up, following your program, doing what works, and pushing yourself to your limit is going to make you a powerful individual. The Real Secret Truth is there's a certain Zen to following a plan that ticks off most of the marks.  Waking up Strong  Training Hard  Eating Clean  and Sleeping Well  Are markers of a Flow-State that, paired with Patience, will lead you on a Journey of Self-Improvement . Your goals will be crushed and you're going to resonate greatly along the way.  My Old Daily Routine The Comparison Problem But unfortunately, it's easy to lose sight of that when you're Consistently bombarded with physiques to compare yourself to, information that might not apply to you, or exercises that lo...

The Alarm We've gone over 5 Night Rituals for a Better Night's Sleep , now we'll look into 5 Morning Rituals for a Powerful Start. We've all asked for 5 more mins, and you deserve those 5 more mins especially if you've gone out your way the night before during your Sleep Ritual. The catch is making sure 5 minutes doesn't turn to 10, 15, then 30 mins.  The Mindset Truth be told, I believe the right mindset should be applied for the Morning Ritual to ramp you up. Whereas a Night Ritual winds your body down to relax your mind, a morning one mentally prepares you for the day's actions. That starts with not hitting the snooze button more than what's appropriate.  Why We Struggle Getting Up Of course this is easier said than done. Most likely because Lack of Night Ritual (easily coachable) Stress and Anxiety Disconnection with your Goals Monotony Phone Addiction and more of course! Conquer the Morning! But the motivation of a good Morning Ritual is enough to e...

Did I Train Right? Did I leave Gains on the Table? You're about to start your workout, finishing off your warm-up (hopefully), and you look at your weights/gym equipment. As a beginner or intermediate even, you might feel lost and go with the heaviest weight you are able to handle from the start. Or, maybe even worse, one that doesn't Progressively Overload you for Growth. Breaking from this trap is important to avoid the dreaded Plateau. You spend valuable time making your weight to the gym and working out hard to reach your goals, so some easy to apply knowledge will go a long way to maximizing your time at the gym.  A Simple Formula Look all over the web and you'll entangle with endless information of what's optimal and what a workout should look like and why. You definitely should do some research into deeper training methods so you get an idea of them, but at a basic level this formula works:  Warm-up Set, then Working Set(s), then Finishing Set, modified through R...

 The Importance of Sleep Sleep isn’t just something we do , but  something we must do. We very much need to sleep within a 24 hour cycle to live a healthy lifestyle, and quality sleep is essential for recovering from the day before and preparing for the day ahead. Bad sleep leads a loss in energy, focus, mood, and overall health. It's a critical part of being a human, and research suggests that Good Sleep was an evolutionary leap in our Cognitive and Social Dimensions . Why we Struggle to get Replenishing Sleep Despite it's importance, no doubt many of us don't get a good night's sleep. Most likely because of: Doomscrolling   📱 Work  💻 Late-Night Snacking   🍔 Stress and Anxiety   😰 Inconsistency ⏰ And any other idea you can think of Is there Hope? Absolutely! Make no mistake about it, just like everything worth working for, Right Effort WILL improve your Sleep and curve off Sleep Debt you've accumulated over a given time. The best part? Most stra...