Fitness Nutrition

Things To Do For A Healthier Lifestyle

Getting your health and your body on track is a difficult and daunting task — we get it. But, there are ways to slowly incorporate healthy habits into your day-to-day life that will get you on the right track. Here are a few tips to help you along your fitness journey!


Get Your Body Moving

As you might expect, exercise is one of the best and most vital ways to keep your body in shape. Cardio is a great way to train your body and make the most out of your workout in the gym. Cardio can include running, cycling, and HIIT workouts among others. There are many types of cardio to choose from at the gym, and our team at Rapid Fit KC we will help you find the best kind to help target your fitness goals.

Man running on a treadmill.

For beginners, we recommend slowly easing from a walk to a run on a treadmill or getting around thirty minutes of exercise on an elliptical to warm your body up. From there, weight lifting and resistance training is a great way to keep your body toned and healthy.

However, physical activity doesn’t always have to mean sweating it out in the gym.

Simple tasks such as walking instead of driving, taking the stairs instead of the elevator, and taking quick “walk breaks” at work (getting fresh air or a quick lap around the office), can help you begin to introduce more physical activity into your daily life.

We know you’re busy and that the gym isn’t always the first thing on your priority list, so we found some small exercises that you can do right from your desk — deskercise if you will.


Have a Balanced Diet

Another important way to live a healthy lifestyle is by giving your body more of what it needs, not just what you want in the moment. Easier said than done, of course.

Healthy food bowls featuring rice, vegetables and avocado.

A balanced diet is essential to your health and the way your body functions. Make sure you are fueling your body with fruits, vegetables, healthy fats and lean meats and prote

in. A go-to healthy lunch option could include a lean chicken breast, wild rice and your choice of vegetable. Chicken breast is a great staple in your diet and we’ve listed 21 ways to use it for meal prepping here. For vegetarians and vegans, here are some of our favorite light and healthy recipes to try for lunch and dinner.

A good tip for the office is to pack your own lunch and stay consistent with meal prepping to keep yourself from compromising when lunch time rolls around. If you try to stay away from fast food, and fuel your body the right way, you’ll start noticing an increase in energy.

Again, we understand that cooking a perfectly healthy meal isn’t always realistic, so don’t feel bad if you have to hit a drive thru on your way home from a long day at the office. If you aim to eat right as much as you can, that little bit can cause a huge change in the way you look and feel. Here are some clean and easy recipes to try at home!


Drink More Water!

Blue water bottle filled up with water.

Hydrate, hydrate, hydrate! How much water you should be drinking can vary, but for the most part you should be drinking eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule to help you remember. Although that sounds like a lot of water, your body will thank you.

To make the process of drinking water easier and more enjoyable, some people like to inflate their water with lemon, cucumber, mint, etc. Here’s a list of our favorite flavor-packed fruit infused water recipes. By drinking water and cutting back on sugary sodas or juices, your body will begin to see major health benefits and you will feel much more refreshed.


Ways to Relieve Stress

Young girl laying in a hammock while reading a book.

Lastly, and equally important is to keep your mind and emotional health in balance as well. We know stress is a common denominator for most people when it comes to their fitness journey, and there are ways to ease your busy work load. Some of our favorite tips on how to manage stress include: taking yoga classes, taking time away from technology, reading more and creating more.

Yoga is a great option because you can do it at home, all you need is a mat or towel. There are many YouTube instructors that are easy to follow so you can focus on the movements. Check out this 15-minute yoga for beginners video for some inspiration; Once you find a time that works with your schedule, make yoga a habit to find your zen and forget about the stress and the pressure for as long as you have time to. There are many benefits of yoga, and we highly recommend it.

Take some time to yourself and take time away from technology. Chances are, you’ve been staring at a computer screen all day at work so when you get home, try to unplug. Here are 11 reasons to stop looking at your phone. Instead, read a book and stimulate your mind. Reading is also a great stress reliever! If you begin to build out time for yourself, your body and mind will thank you.


Create New Lifestyle Habit with Rapid Fit KC

By using all of these tips, and slowly implementing new habits, you will begin to look and feel better. Of course, one of the best ways to maintain a healthy lifestyle is by having an exercise plan in place. We understand that the gym can be intimidating at times, but our team is here to help you navigate! Join us for a free “No Sweat Intro” to discuss your goals, talk about your fitness history and figure out a path for success. All are welcome at Rapid Fit KC!

Questions about our gym? Get in touch with a Rapid Fit KC team member today.


Breakfast Ideas to Fuel Your Day

We’ve all heard for most of our lives that “breakfast is the most important meal of the day,” but have you ever asked why? There are several benefits to eating a healthy, well-balanced meal to kick-start your day. Studies have shown that eating breakfast can boost your metabolism, give you more sustained energy and help your body burn more calories throughout the day. 
While there may be some varying perspectives, especially for those who have caught onto the wave of intermittent fasting, we still can’t get enough of the rich benefits of eating breakfast!
*Please note, if you’re one that participates in intermittent fasting, we are not against that. We want everyone to feel comfortable doing their own research, talking with friends and family, as well as their physicians as they look into making lifestyle changes that are most suitable for them! 
Back to the “why.”Research has found that eating breakfast is full of advantages. A few to keep in mind include: 

  • Lower Body Mass Index (BMI)
  • Less fat (the unhealthy kind) consumed in a day
  • More likely to meet the recommendations for servings of fruits and vegetables 
  • Higher fiber intake
  • Better performance and more energy (memory and attention)

Reaping the benefits of breakfast takes being intentional on your part. You have to give your body what it needs. This most likely isn’t the first time you’re hearing this, but those sugary cereals, pop-tarts on the go and fast food drive-thrus aren’t going to give you the results you’re after.
Creating habits and seeing change takes time, so don’t be too hard on yourself. You’ve got this! 

Breakfast Fit for Any Schedule 

If you’ve never been a “breakfast person,” that’s okay. We have a few quick and easy ideas that are not only healthy and give fuel to your body, but they taste even better (at least we think so). 
Avocado Toast 

Over the last few years, there has been a spike in popularity with a tasty breakfast food option called…avocado toast. You may not fully understand the hype if you’re not a fan of these nutrient-packed fruits. But, the hype is real and we can guarantee it’s not going away anytime soon! 
Type in “avocado toast” on Google or Pinterest and you’ll find about a thousand different options of sweet, savory and simple ways it can be prepared. 
We wanted to share just a few of our favorites with you! 

  1. Avocado + Organic Honey + Cinnamon 

Honey and cinnamon are always a sweet pairing, so we thought – why not throw some avocado in the mix? The subtle taste of avocado, drizzled with honey and a light sprinkle of cinnamon is the perfect way to start any morning. All you need is whole wheat bread (David’s Killer Bread is always a good option), a medium sized avocado, honey of your choice, and cinnamon. Simply spread the avocado on each slice of toast, and layer it with the honey and cinnamon and you’re good to go! 

  1. Avocado + Egg + Everything but the Bagel Seasoning 

For a more protein-dense option, simply add an over-easy egg or two on top of the toast, and lightly season it with some of Trader Joe’s famous Everything but the Bagel Seasoning. 

  1. Avocado + Lemon + Himalayan Sea Salt

This one is an easy on-ramp for those who have never tried avocado toast. The best way to do it is to take one medium avocado, scoop out both halves into a bowl, smash it up with a fork, add in juice from 1/2 a lemon and mix well. From there, you’ll take your two slices of toast, spread the avocado mixture evenly and add a dash of pink Himalayan pink salt on both halves. 
Fun fact: Himalayan pink salt gives your body more minerals, is rich in potassium and magnesium, can improve vascular health and circulation, allow you to get more energy out of food (and more).
There are a variety of ways you can add avocado in order to enrich the food you’re eating. This small, but mighty fruit is known for being high in essential vitamins, potassium, fiber, and healthy monounsaturated fats, and is proven to be heart-healthy (among other things!). 

Greek Yogurt & Granola 
The sweet, creamy and crunchy duo has been around forever, but is constantly being refined. Much like avocado toast, there are countless ways you can enjoy this breakfast food! 

We like to keep it simple with Chobani’s plain yogurt. Chobani’s is low in sugar and is a fantastic source of protein with 22 – 24 grams. Whether you choose whole milk or low fat, it’s really a matter of preference. Both are great options to consider, depending on your daily caloric intake.
It’s hard to go wrong with granola, but we like to recommend looking for options that are lower in sugar and less processed. CLIF Bar’s Cocoa Almond Energy Granola has chocolate-flavored clusters mixed with almonds, pumpkin seeds and toasted oats. This granola pairs well with the plain yogurt, and is delicious with any fruit topping of your choice! Strawberries and blueberries are great staples to have! 
We love this kind of breakfast because it’s quick, easy to make and won’t down your morning!

Lean and Green Shake 
We may have lost some of you on this one, but try and bear with us! Having a green shake in the morning is a fast and simple way to get in your first fruit and vegetable servings of the day.

Often times people are turned away from these nutritious beauties because they don’t want to taste the “greens.” If this is you, you’re in luck with this one! The sweetness of the fruit overpowers the greens, and makes it light and easy to drink. You may be cringing now, but you won’t be (trust us). 

  • 1/2 cup of spinach 
  • 1/2 cup of kale 
  • 1/2 of a small avocado 
  • 1/2 cup of fresh pineapple
  • 1/2 of a banana 
  • 1 cup of orange juice
  • 1/2 cup milk alternative (unsweetened almond or flax) 

You can also add in a scoop of your favorite vanilla protein for added support as you recover from your morning workout.
Directions: Add all of the ingredients to a high speed blender (like a NutriBullet), and blend until smooth. Pour and enjoy! 
We recommend pairing this shake up with a bowl of oatmeal or eggs and toast, for some healthy carbohydrates and extra protein! 
We hope you love these breakfast ideas! Be sure to tag us on social with pictures of your favorites!
If you’re new to the Rapid Fit community, and are looking for a gym to get connected with, we’d love to talk. You can schedule a time to sit down with one of our trainers to learn more about our gym, and how we can help you set and reach your fitness and nutrition goals.


14 Foods to Add to Your Diet in 2019

When it comes to New Year’s Resolutions, we often hear all about what people are giving up. Instead, for 2019, we’d like to add a little something to our routines. We’ve come up with a list of foods that you can easily integrate into your current diet to help make 2019 a little bit healthier. Make sure to consult with your nutritionist to make sure these are congruent with your current health and fitness plans.


Aside from being a delicious fruit, blueberries are full of antioxidants and they’re high in Vitamin C C – which is probably how they made their way to the top of the superfood list for many nutritionists. It’s also been said that blueberries can help maintain brain function and improve memory. These are a great post-exercise snack because they can reduce muscle damage and minimize soreness.


Okay so when it comes to coffee, we’re definitely NOT talking about sugar-filled lattes or peppermint mochas, but black coffee can actually add a lot of health benefits to your lifestyle. Studies have shown that caffeine stimulates your nervous system, signaling fat cells to break down and improving physical performance. Also, coffee drinkers have a reduced risk of Type 2 Diabetes.

On the non-physical side of things, a Harvard study indicated that those who drank 4 cups of coffee or more per day were 53% less likely to die from suicide. Keep your brain healthy too!

coffee, foods to add to your diet 2019


Brown rice is high in fiber and gluten-free, and the best thing about it is that it’s super versatile. Brown rice can be incorporated into a variety of dishes and only has trace amounts of fat and sodium. Whole grains like this improve cholesterol and reduce the risk of heart disease and Type 2 Diabetes. This highly nutritious food is the perfect base or complement to any lunch or dinner.


We love Greek Yogurt because it makes the perfect breakfast or afternoon snack. It’s filled with protein and can help you repair muscle after a tough workout and it also keeps your skin healthy as you get older. It’s also stacked with probiotics that help keep your digestive system on track. If the texture of Greek Yogurt keeps you from adding it to your diet, try incorporating it into a smoothie or substituting sour cream for greek yogurt in your next recipe.

A personal favorite? Add some fruit to your greek yogurt and freeze it for the perfect dessert.


While bananas are famous for their potassium, avocados actually have even more potassium than bananas! Having a high potassium intake is linked to reduced blood pressure, which is a major risk for heart attacks. Avocados are one of the fattiest plant foods, but the fat in this food can actually help you absorb the nutrients of the other foods you’re eating.

A lot of veggies need to be combined with a fat in order to be utilized, so add a little avocado to your salad to make sure you’re getting the full benefits of your healthy lunch!

Avocados, foods to add to your diet


A lack of iron in your diet can affect the way you use energy – which is why you should fill your diet with spinach. Spinach can help lower your blood pressure and it’s also good for your bone health. It can be a great base to a healthy salad for lunch, or a way to fill your smoothie with greens. (Pro tip: if you add enough flavorful fruit to your smoothie, you can’t even taste the spinach!)


Bananas are an instant energy booster. They’re high in fiber which can help keep you fuller for longer (and keep you from being hungry until your next meal). They’re a powerhouse of nutrients like potassium, calcium, magnesium, iron and more. And? Bananas are so easy to incorporate into your diet. Spread some peanut butter on them for a nice snack, add them to your breakfast cereal, or cook with them (we’re suckers for banana bread and banana muffins).


This easy snack-on-the-go can help assist you with blood sugar control. The perfect choice for those diagnosed with diabetes. They can also help lower cholesterol levels and reduce hunger, lowering your overall calorie intake. Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. They require little to no preparation, which makes them the best snack for a busy lifestyle.

Almonds, foods to add to your diet in 2019


Cauliflower is super low in calories which means you can eat more of it without gaining weight. You can also use it to substitute for high calorie foods like rice or flour. Since it’s also full of fiber, it keeps you full for longer. You might eat it raw by dipping it some hummus or healthy vegetable dip, or combine it with bulkier meals like stir-fry or casseroles. Some people are using it to make a healthier pizza crust.


Kale is one of the most nutrient-rich foods on the planet. It’s also an excellent source of Vitamin C (it has even more than an orange does). It can help lower your cholesterol and has numerous cancer-fighting substances. You can add Kale to your salads, or try it in your smoothies and soups if you’re not a fan of the texture.


A rich source of calcium, iron, fiber and Vitamin C, sweet potatoes help promote a healthy digestive system. They can be beneficial for your eyes as well. They’re an easy alternative to a traditional potato! Try having sweet potatoes as a side instead of fries or chips.


You heard us right. Dark chocolate can help improve your blood flow and lower blood pressure. It’s bioactive compounds even help protect you from the sun and increase skin hydration. There is also evidence that cocoa can provide health benefits like protection against heart disease.

Add this to your dessert menu!

dark chocolate, foods to add to your diet in 2019


Oats are incredibly nutritions – rich in both fiber and carbs. They also contain more protein and fat than most grains. They’re full with antioxidants and can help lower your cholesterol levels and improve blood sugar control. Oatmeal is filling which helps keep you from too much snacking in between meals. They also help with skin care and help reduce childhood asthma.

Oatmeal can be the perfect breakfast. Add a little banana (or dark chocolate!) to the mix.


Quinoa has become massively popular among health-conscious people. It’s full with many nutrients and lots of fiber, and especially perfect for people with a gluten intolerance. It’s high in minerals like iron and magnesium and has beneficial effects on your metabolic health. The protein in quinoa helps increase your metabolism and reduce your appetite.

With the recent spike in quinoa popularity, finding ways to incorporate this into new recipes should be easy!