The Most Important Title

If I were to compose a list of who I consider myself to be, it would look like this.

Who is Kent Byers?

Kent Byers is a husband, who believes in God, serves as an assistant principal, certified personal trainer, consultant for a health and wellness company, artist, chef, powerlifter, and...da-da.

Da-da?

The other night, as Brinkley was waking from her nap nestled in my arms.  She reached up, touched the tip of my nose, looked into my eyes and said, "Da-da." 

At that moment, every thought from my mind faded away.  All of my titles seemed meaningless.  The only title that mattered was Da-da.   

At that moment Brinkley reminded me of my most important responsibility, and that is to be her Da-da.

 

5 Steps to Cooking in Bulk

"Cooking in bulk" is a term I use when discussing meal preparation.  In order to achieve my fitness goals, I eat 6 small meals per day, eating a meal every three hours.  These meals ensure that I am fueling my body properly to maintain lean muscle mass.  

My meals consist of three essential nutritional components; lean protein, carbohydrate, and veggies.  

Here are examples of lean protein:

chicken

turkey

tuna

lean beef

egg whites

tilapia

cod 

eye of round steak

Here are examples of carbohydrates:

grits

oatmeal

brown rice

whole wheat bread

beans

potatoes

sweet potatoes

hash browns

corn tortillas

quinoa

corn

peas

Here are examples of veggies:

asparagus

green beans

broccoli 

cauliflower

spinach

When cooking protein in bulk, I typically cook on Sunday and Wednesday.  I plan out my meals for the week and select the source of protein I will be preparing.  

Here are 5 simple steps to follow when cooking in bulk.  

Step 1:  Use Different Seasonings

Variety is key when cooking in bulk.  Use different seasonings when preparing your food.  I prefer salt-free seasonings.

Step 2:  Use Different Cooking Methods 

Cook your food using different methods.  For example:  when preparing chicken I will use my grill, oven, stove, and crockpot.  (Grilled chicken, baked chicken, stir fry chicken, and crockpot chicken).  

Step 3:  Time Management

It is important to dedicate time to cooking in bulk.  This is a multi-task project.  When preparing food I will have at least four different meals going at once.  You can make a family event out of cooking in bulk by assigning each family member a cooking task.

Step 4:  Storage

After all of the food is prepared it is stored in large plastic containers to be distributed at a later time.  Breakfast is the only meal cooked daily.

Step 5: Be Creative

It is important to remember that you do not have to eat the same meals every day.  Your meal will consist of the three nutritional components: protein, carb, and veggies.  Using five pounds of cooked chicken you can prepare multiple meals.  

Here are some examples.

Traditional baked chicken

Barbecue chicken

Chicken fajitas on corn tortillas

Stir fry chicken

Chicken salad sandwich

Shredded chicken salad

When getting started with eating multiple meals, I relied on a meal replacement shake for two of my meals.  This helped me tremendously as I learned new healthy habits for preparing meals.  I still incorporate two meal replacement shakes per day.  

If you found these tips helpful share them with a friend.

Best wishes Fit Family!

Kent

 

Team Byers Lean Pizza

Hi Fit Family!

Kelsey and I were craving pizza, so we decided to opt for a healthier option.  Here is the recipe for Team Byers Lean Pizza. 

(All of the ingredients I purchased at our Super Target store.)

You will need the following ingredients.  

-Whole wheat thin pizza crust

-Fire roasted pizza sauce

-Fresh mushrooms

-Fresh spinach leaves

-Avocado

-Lean beef

-Salt-free Mrs. Dash seasoning

-All natural non-fat Greek yogurt

Begin first by browning the lean beef.  Add 2 tablespoons of the salt free Mrs. Dash seasoning to the lean ground beef.  Use a seasoning flavor of your choice.  

(Preheat oven at 400 degrees.)

While the lean beef is cooking, prepare the whole-wheat thin pizza crust by spreading the pizza sauce over the crust evenly. Next add fresh mushrooms.  

After the lean beef is cooked, add 12oz. of lean beef to the pizza. Lastly, add the Greek yogurt. I applied the yogurt using a teaspoon. I added around 6 teaspoons, randomly applying the scoops of yogurt to the pizza.  

Set a timer for 13 minutes, and place the pizza in the oven at 400 degrees. 

(Set the fresh spinach leaves and sliced avocado to the side.  You will add that later.)

After the pizza cooks for 13 minutes, remove the pizza from the oven and add the fresh spinach leaves and sliced avocado.  Place the pizza back in the oven allowing it to cook for an additional 4 minutes.  

The pizza was divided into 6 slices.  For our meal, Kelsey and I enjoyed 2 slices each.

If this was a helpful recipe, please share it with a friend.  

Enjoy, Fit Family! 

Kent's Story

"I was frustrated, tired, and miserable!" 

The new year was swiftly approaching! Kelsey and I were determined to get in the best shape of our lives in 2010. There was one huge problem, I was in constant pain. I'll get to that later.  I had accepted a leadership position as an assistant principal at an elementary school in the summer of 2009. Besides the long commute and spending 3- 4 hours of my day in my car, that I affectionately nicknamed the White Unicorn, I was excited about my new opportunity. 

My hard work in graduate school was paying off and my professional future was bright. Working with elementary students was awesome! My rockstar status was at an all time 10. Students were impressed by my Chewbacca impersonation during lunch and they would reward me with cartons of fat free chocolate milk.  I didn't realize that my new found "fame" with the kids was taking a toll on my body.  

The day began at 5:00am with breakfast, eggs and 2 pieces of toast. I would sit down for lunch at around 2:00pm. My lunch was a tuna sandwich and lentil soup. I would later eat supper around 7:00pm after my commute home. Kelsey and I would eat chicken and pasta. Our favorite meal was beefy macaroni and cheese. After dinner we would head to the gym.  Now, in between meals, my body was fueled by sunflower seeds, energy drinks, and fat free chocolate milk, of course.  

 By November, my new habits began catching up with me. My energy level was at an all time low. I was drinking 3 energy drinks per day and still running on fumes. My slacks were becoming snug in the waistline and worst of all my back pain was slowly returning after living pain free for 10 years.  

My mood was also changing. I was frustrated, tired, and miserable!  Then, late one night the unthinkable happened. I could not get out of bed. A searing pain was piercing down my leg and in my back. It was hard to catch my breath. Kelsey helped me out of bed as tears streamed down my face. Morning could not come fast enough. I needed to go to the doctor. I needed help. I explained to my doctor that this was an old football injury. I sustained two herniated discs years ago and they had flared up. 

The doctor prescribed me an anti-inflammatory for my back and assured me everything would be fine. He then explained that he was also going to prescribe me a low dose of blood pressure medication to help with my high blood pressure.  I was shocked! I was 29 years old and physically active. I refused to take medication daily to correct my blood pressure. There had to be another way. I was determined to correct my health through proper nutrition and exercise.  

 Kelsey and I made a commitment for the new year to invest in our health. We spent hours researching new workout routines and educated ourselves on the benefits of training every muscle group. After 8 weeks of training consistently, we knew we had not reached our full potential. Kelsey suggested that we hire a nutritionist and begin educating ourselves about proper nutrition. We hired Kim Porterfield at the Institute of Eating Management. Kelsey and I were finally on the path to becoming our best. I began my fitness journey at 24% body fat. Kim explained to me that if I did not reduce my body fat, I would continue to experience high blood pressure. 

She also informed me that I was not eating enough to achieve my fitness goals in the weight room. I was confident that my nutrition plan would improve my health. 12 weeks later I had transformed my body and mind forever.  I share this story with you because I know what it's like to feel absolutely trapped in your own body. Through setting small goals and staying consistent with nutrition and exercise I was able to change my life.  

We now have a baby girl and look forward to teaching her the benefits of a healthy lifestyle. Going on five years later, my health is still improving. Kelsey and I live a balanced life. My family is the most important reason for me to continue to live a healthy lifestyle. I want to be the best for my family.

All the best,

Kent