High Protein Fruit & Yogurt Parfait

One of the best ways to start your morning is with a high-protein breakfast! Not only will it fuel your day with the energy you need, but a breakfast that is high in protein, fiber and nutrients keeps you feeling satisfied all morning long!

High Protein Fruit & Yogurt Parfait


  • Vanilla Greek Yogurt
  • Strawberries
  • Blueberries
  • 1/3 C Protein Granola
  • Optional: cinnamon, honey


Place 1/2-1 cup of Greek yogurt in a bowl. Top with freshly cut, organic berries. Add protein granola and your favorite toppings! Enjoy! 

What's your favorite way to enjoy Protein Granola? Share it in the comments below!

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9 Reasons Why You Need Vitamin D

9 Reasons Why You Need Vitamin D

Vitamin D, commonly known as the "sunshine vitamin", is something we’re constantly hearing about these days. Vitamin D, which is actually a hormone rather than a vitamin, is so incredibly crucial to your overall health. Because we don’t absorb adequate amounts from our food or the sun, it is more important than ever that you supplement with additional vitamin D on an everyday basis.

12 Days of Fitmas

Do you want to stay in shape over the holidays, but feel like you don't have time to get to the gym? Our 12 Days of Fitmas challenge offers a daily dose of quick exercises you can fit into any hectic schedule! 

Here's how it works:

Begin with day 1, perform that exercise. The next day, add day the exercise from day 2. For example, on day 1, you'll do burpees. On day 2, you'll perform burpees and squats. On day 3, you'll perform burpees, squats and tuck jumps, and so on... until you accomplish all of the exercises on the 12th day. 

The beauty of the 12 Days of Fitness is that you can tailor it to your very own capabilities. We recommend at least 25 of each exercise. Perform 50 of each exercise to really feel your muscles burn! Perform 100 of each exercise and earn yourself an extra bite of pie over the holidays!

Merry Fit-Mas! 


3 Essential Vitamins for Winter

Winter really has a way of getting the best of us - it soaks up our energy, causes seasonal sniffles and colds, can cause joint pain and just makes us not feel our best. 

That being said, many of these may be caused by a lack in nutrition. This is why replenishing your system with the following vitamins is key when it comes to putting a little pep back into your step.

  1. B Vitamins are some of the best vitamins you can take not only for immune health, but for energy, too. This energetic group of vitamins is responsible for converting carbs into energy by breaking down fat and protein into fuel. Your B vitamins, especially B12, are so important during the winter months because not only can they offer more energy when you're feeling zapped on a dreary day, but they also assist in reducing depressed moods, anxiety and seasonal affective disorder, or SAD. 
  2. Vitamin C is one of the most common vitamins for aiding in immunity. Not only this, but it's also a natural antihistamine, which means it helps with seasonal allergies, too. This powerful antioxidant has so many functions in the body, such as boosting your immune system, detoxing your cells, building collagen in the skin, promoting heart health, and fighting adrenal fatigue. It's really a no-brainer to take vitamin C year-round. And because it's all too commonly asked, no, drinking orange juice is simply not enough. Orange juice is very high in sugar, which contributes to weight gain and low immunity. Additionally, it doesn't provide enough vitamin C to help fight off sickness. It is recommended to take 3,000-4,000 mg of vitamin C daily, and you can nearly double that when you're trying to fight off an infection.
  3. Vitamin D is a vitamin that is most commonly referred to as "the sunshine vitamin". While we can absorb some vitamin D from natural sunlight, not only are we not exposed as frequently in the winter months, but it's not quite enough vitamin D to help your body's immune system stay in tip-top shape. Without sufficient vitamin D, the body can't stimulate the immune response that protect us from colds and infection.

With the harsh days of winter ahead, it is crucial that you load up on your B, C and D vitamin stores so that your immune system is ready to play defense. Fortunately, all of these nutrients can be found in liquid form, which makes taking your vitamins easier than ever before!

What are your go-to nutrients for keeping energized and healthy during the winter months? Share in the comments below.