Vulcan Vitality

High Protein stuffed, cheesy crust pizza.

750 kcals (89g C, 22g F, 61g P)

Ingredients for one hungry man:
3/4 cup Greek yogurt
3/4 cup flour (whole wheat one is even better)
1/4 tomato sauce
1/4 cup low-fat mozzarella
8-10 turkey pepperoni slices
3 light string cheese

Method:
1. Preheat oven to 400.
2. Mix Greek yogurt and flour to make a dough.
3. Roll dough and divide up string cheese along the perimeter. Roll the crust over.
4. Add sauce, cheese, pepperoni & onion salt (olives are optional)
5. Bake for 20-25 mins

Don't forget to leave a comment if you try the recipe.

Stress is moving power that helps us achieve our goals. But the real problem comes when we enter the stage of chronic stress which leads to raised blood pressure, increased heart rate, body inflammation, trouble sleeping, susceptibility to cancer, stroke, etc.

Being a first responder means being constantly exposed to a high-stress environment. And if we can't remove the stress, we have to learn how to live with it, so it doesn't impact us negatively in the long run.

Check out my first blog post about the benefits of exercising as a way of stress management. Follow the link in the bio

Dehydration is a key component of cardiovascular death among firefighters. Here are some tips to avoid that.

Many people have heard about the side effects of dehydration. Symptoms include decreased heat tolerance, decreased cardiac output with elevated heart rate (tachycardia), and reduced aerobic power and muscular endurance. Firefighters experience an increased risk of these symptoms while actively performing firefighting duties due to the large amounts of water loss that occur in the body.

Dehydration can be intensified by alcohol, caffeine, or sugary drinks. So follow these steps to avoid possible issues related to dehydration.

Maintain hydration throughout the day both on duty and off.

Primarily, one should consume at least 64 oz of pure water at the minimum each day. You should drink more on days of physical activity.

Drink a glass of water before each meal.

Switch out high-sugar drinks for sparkling water or seltzers.

Check the color of your urine to understand the proper level of hydration. (Swipe for the example of the urine chart).

Share your advice in the comments about what helps you to stay hydrated.

The new weekly workout is here 🔥

This workout gets tough quickly, so start slow, pace yourself, and try to move consistently.

Check out the Instagram page for exercise videos.

Let's make a “Healthy Chik-fil-A sandwich”

750 kcals (91g C, 20g F, 48g P)

Ingredients for 4:

1lb of chicken
2 eggs
2 cups of cornflakes
Avocado oil spray
Lettuce
Tomato
Hamburger Buns
~8 pieces of Waffle Fries (per serving)

*optional Chick-fil-A sauce
Don’t go crazy here I used 1 tbs

Method:
1. Preheat oven to 425
2. Slice Chicken Breasts into 4-6 oz each
3. Using a meat hammer flatten breasts and turn them into patties
4. Whisk two eggs into a bowl and set aside
5. Using a resealable plastic bag, pour your cornflakes into the bag. Remove the air and seal the bag. Then crush thoroughly. Empty the contents of the bag onto a plate.
6. Prepare two baking sheets by lining them with aluminum foil.
7. Grab a chicken patty and dip it into the egg mixture on each side, and then into the cornflakes. Cover the patty generously.
8. Arrange Patties on one baking sheet and waffle fries on the other.
9. Bake in an Oven for 16-20 minutes. Check that internal temp is at least 165 degrees
10. While waiting prepare your tomato slices and wash/rinse your lettuce.
11. Optional* toast your buns
12. To serve arrange chicken patty and vegetables between the bun. Enjoy with your side of waffle fries

Who am I?

Hey, I’m Eric Bryan, personal trainer and the founder of Vulcan Vitality.

Physical fitness has always been a huge part of my life. Here are some facts about my background.
▫️8+ years of Grappling Experience in both Wrestling and Jui Jitsu
▫️Blue Belt in JiuJitsu
▫️Weight lifting for over 12 years
▫️Active in the Fire Service for 6+ years (started at the age of 21)

Throughout these years I’ve had a strong desire to improve my skills and knowledge all while getting stronger in the process.

But everything changed this last year after I suffered a serious knee injury most likely from overtraining. I was forced to take time off from my career in the fire service for six months. My mental health struggled significantly because I went from being extremely active to not even being able to walk.

And only in this moment of darkness, did I find the direction for how I needed to move forward. Regularly participating in Physical activity throughout my life taught me discipline, hard work, and perseverance. It helped me through a mental crisis in my life and kept me going when I was ready to give up on everything. I decided I wanted to give something back to the thing that has given so much to me and help others who are in need.

While recovering from my injury, I got certified as a NASM nutrition and fitness coach. This is the beginning of my new life journey, where I can help first responders and like-minded individuals unleash their inner warriors and elevate their performance to new heights.

Fueled by passion, forged by discipline.

Follow for more if you’re ready to develop an indomitable mindset and elite physic so that you will be ready for your next fight.

Yesterday I was promoted to a blue belt in Jui-Jitsu for a second time around! Long story short, I just had gotten back into training a little over a year ago after an 8 year break. I felt like I had a lot of rust to knock off and wanted to re-earn this rank and brush back up on the knowledge/skills that go with it. Thank you to Coach Davy, you have been an incredible instructor, mentor, and friend over this last year and half since you invited me into your gym and community. I’m thankful to be apart of the colossal team, and truly grateful for all of my teammates and coaches who make me better everyday.