Patrick DiBello Fitness

Protein powders and shakes shouldn't be used as a meal replacement but they are a great way to increase protein intake.

Why would you want to increase your protein intake?

Because protein will fill you up more than carbohydrates and fats.

So if you find yourself still hungry after snacks and meals it could be a sign that you need to include more protein.

Protein also helps you build and repair muscle tissue so if you have any kind of fitness goals then you want to make sure your protein is dialed in.

If you are wondering how much protein you should eat, 1.5 grams per kilogram of bodyweight is a good place to start.

Protein powder in particular is beneficial because it digests quickly and it's super convenient.

When it comes to protein powders my go to choice is Legion I trust them more than any other supplement company I have come across in my decade in the fitness industry.

My favorite part about their Whey+ protein powder is that it's made with whey from cows that are treated really well and spend the majority of their life outside roaming and grazing on grass. What a beautiful thing!

They have a bunch of great flavors and they also have a plant based protein powder that people really love.

Give them a try if you are looking for a quality supplement company or if you want to try including more protein or other health supplements into your life.

My discount code will get you 20% off your first order and then double reward points on every order after that. I do get a small kickball when you use my code but that is just a bonus because the reason I promote this company is to save you time, energy, and money trying to find a trustworthy and quality supplement company. I truly trust and believe in Legion.

My code is SyracuseFit, make sure to use it at checkout, please. 😎

I'm not a strong runner but I am a strong human.

I feel like I've been saying this a lot lately, that was one of the hardest things I've ever done.

Maybe it has something to do with the fact that I'm continuing to find ways to push my limits. And lately, it's been in the Adirondack Mountains.

I've never done a trail run before, besides obstacle course races I've never run anything other than a 5K at Green Lakes.

This one was a whole different beast.

I don't do these events to win first place against other people, I do them to win first place against myself.

True nobility is being superior to your former self so trying to be better than others doesn't do it for me.

I want to test myself.

Am I as strong mentally as I think I am?

Am I strong physically as I hope I am?

An event like this is one way to find out.

My nutrition was dialed in, my training was on point, and I was confident in my strategy.

That gives me the opportunity to do what Iove and do my best.

That is success to me regardless of where I place.

But it does feel good to go out there and smash a course like I did.

And in case you were wondering, yes I am, yes I am!!

AROOOOOO!

Nobody is posting screenshots of their daily fiber intake but that doesn't mean it's not important.

Getting your fiber intake in check is a huge step in improving your overall health.

In this video I share a simple tip to help you increase your daily fiber intake.

FIBER..
Normalizes bowel movements✅
Helps maintain bowel health✅
Lowers cholesterol levels✅
Helps control blood sugar levels✅

In this video I share a simple tip to help you increase your daily fiber intake.

If that was the case I'd be burning calories every time I get cut off in traffic 😂

Elevated heart rate is a great way to improve cardiovascular health but if you want to burn more calories you have to move more.

Your body is always burning calories for life sustaining functions so any additional movement that you do will burn extra calories.

Your average desk worker burns a lot less calories than your average contractor or floor nurse because their activity levels for 8+ hours a day is much lower.

Cardio for heart health ✅
Movement for body health ✅

Obesity related health conditions are among the leading causes of preventable and premature death.

These conditions include but are not limited to heart disease, stroke, type 2 diabetes and certain types of cancer.

Portion control is a bigger problem than quality control as proven by the obesity rates in America.

Eating until you are so full you could pop is like a badge of honor in this country.

It's about time we take seriously what we put in our bodies and take responsibility for our actions when it comes to our bodies.

Eat healthy foods but you can also put your fork down and walk away from the table instead of eating like a stoned teenager your entire life.

It works, trust me.

Inversion Workshop Saturday 8/6!

Join me at Syracuse Yoga for two hours of upside down fun.

I am really excited to share my knowledge with you, I have a great class planned.

Two things I guarantee, you will learn and you will laugh. I hope to see you there!

Visit to reserve your spot.

Happy Monday! Your friendly reminder to eat your vegetables, don't drink them!

Did you know that reports show only 10% of adults eat the recommended daily serving of vegetables?

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and you get a lot of volume for very few calories, which can help keep your appetite in check.

Eating a big salad every day is a great way to get your vegetables in. You can load a salad with many low calorie vegetables which will give you a ton of nutrients and will also fill you up.
* To avoid high calorie salads don't order them at chain restaurants, be aware of how much dressing you use(most are high in fat and calories), and enjoy nuts as toppings in moderation.

Stay healthy, my friend❤️💪

I am excited to be teaching outdoor yoga at this beautiful venue. I hope to see you there!

Join us on July 17th for our first ever DJ’d Yoga at the Brewery event with our friends at Movement Is Motive Athletics & Bkindcity🍻

Come explore your favorite yoga poses and flows while being challenged in new and fun ways that will improve your mental and physical health while listening to an awesome DJ set by Bkindcity 🧘‍♀️

Stick around after the class to enjoy a complimentary beer and check out the Bkindcity pop-up! Tickets are available at https://meiers-creek-brewing-co.square.site/product/yoga-at-meier-s-creek-brewing-co-/998 📲

I've told you before and I'll tell you again, your brother's wife's coworker's sister has no clue what she's talking about.

Sugar is not the enemy..

And noone is gaining fat or becoming unhealthy because of fruit.

I remember 6 years ago when I was training for athletic performance and I was really lean. I got a little careless for a few weeks and my body fat increased by 2 % which is not a big deal at all. But my massage therapist at the time noticed that I was filling out a little more than the last time he worked on me.

I'll never forget him being dead serious when he told me that I was gaining fat because I was eating strawberries. STRAWBERRIES.. FU***NG STRAWBERRIES!!

Meanwhile I was putting 3 tbsps of peanut butter in my smoothies and eating a chocolate chip muffin from Dunkin' donuts everyday.

But ya it's the sugar in the strawberries that's making me fat.

Do you understand how stupid that sounds?

If not that's quite all right because unless you are a fitness professional, this stuff doesn't come naturally to you.

But it does to me.

All of the foods that people claim are the enemy because of sugar and carbs are actually stuffed with fat and that's what makes them a caloric nightmare.

Instagram isn't going to give me enough characters to drive this point home and there's really only one thing I want you to take from this post.

Fruit is not the enemy!

LIMITLESS