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4 Lockdown Ways to Get Fit, Stay Healthy, and Boost Your Immune System

Wednesday, June 10th, 2020

This probably isn’t the first thing you’ve read about Coronavirus or COVID-19. We bet you already know enough about COVID, quarantine lockdown, and how hard it can be to stay in one place for long stretches of time.

Being home can be awesome. Always staying home, not so much. Truth is, being on lockdown can drain the life out of you. Literally. ​Studies show​ that major systems in the body – things like your immune system, your metabolism, your physique and muscle mass – can be impacted by reduced physical activity. They can also be ​influenced by nutrition​. Low-quality sources of calories can mean low immune system performance.

This means a straight donut diet may make you a bigger target for nasty things like the flu, the common cold, and more. We’re not saying that kale is a cold remedy, just that smart nutrition can help boost the immune system by giving the body the fuel it needs to function as it should.

And who doesn’t want to get fit, stay healthy, and feel as good as possible while on lockdown? Between good nutrition, plenty of water, and a home workout plan, you can get and maintain the health and fitness you want – and boost your immune system, improve your outlook, and reduce stress in the process.

Here are five ways to make your home into a lockdown center for personal health.

1. Drink more water

Good results come from good fuel. And the fuel your body needs most of all is water. Staying hydrated with water can give you a ​ridiculous amount of health benefits ​- from helping digestion to keeping you healthy at the cellular level.

How much water should you drink? The loose rule is eight glasses per day. But a good practice is to reach for water first whenever you’re thirsty. Sounds easy, but sometimes it’s tough. Only hydrating with water is the flavor equivalent of being in quarantine.

So mix it up with things like lemon slices, orange slices, or with healthy twists on H2O like Fyt Water. That way, you’re getting all the benefit without sacrificing flavor.

2. Pound down the protein

Crazy thing about the human body? It can’t produce the essential amino acids it needs to pull off routine things like building muscle, regulating hormones, or keeping immune functions where they need to be. The only way it can get those amino acids is through digestion. And the most direct route to gobbling down essential amino acids is ​through protein​.

A body hack fitness professionals know is that consuming high levels of protein within an hour after a hard workout can do wonders for the body. When your body is fresh from the effort of a workout – whether it’s at the gym, on the trail, or as part of a home workout – it’s primed to convert protein into amino acids and push them to repair the muscles you just strained.

Odds are, though, you won’t feel like digging into a plate of ribs or chickpeas immediately after running a mile or doing 20 burpees – or even five burpees, to be honest. Things like protein shakes, amino acid supplements, and Fyt Water help you meet your protein needs while being easy to consume before, during, or after a workout.

3. Eat lots of leafy green vegetables

Spinach, broccoli, cabbage, kale. These and other leafy green vegetables are ​powerhouses of vital nutrients​ that can complement a high protein diet and provide your body with the building blocks it needs to boost the immune system and energize for home workouts.

If vegetables aren’t your thing, take some time to try ​creative approaches to preparing them​.

4. Dive into home workouts

You’re hydrated, fueled, and ready to go – with nowhere to go. Home workouts can be more successful if you devote a regular time and space to them. And with bodyweight workouts, you don’t need any equipment.

It’s best to go into a home workout with a plan to follow. That way, you know what to expect and can track your progress as time goes on. The key to home workouts is consistency. Here’s a sample plan to get you started. But before you do, here’s a quick checklist of things to have on-hand:

● Adequate space
● Towel
● Comfortable workout clothes
● Sources of hydration and protein

Home workout – Bodyweight only

Don’t be fooled. This can be tough! Try doing one set of each exercise, then cycle back through the whole plan for the second and third sets. Bonus points if you can handle a third set of burpees!

FYT Protein Water – Product Breakdown

Thursday, April 9th, 2020

What goes into FYT Protein Water? How can it benefit your fitness and health goals?

Check out this breakdown and see for yourself.

Most importantly, FYT Protein Water provides your body with the necessary protein needed to support the creation and maintenance of muscle! It’s all natural – we’re talking no artificial colors, sweeteners, or preservatives. FYT is sweetened with natural fruit juice, natural stevia leaf extract, and organic agave syrup. Now that we’ve got the basics down, we’ll look into the protein, vitamins, and minerals packed into this bottle!

Let’s get into it.

Where does the protein in FYT Water come from? Whey protein isolate. What is whey protein? It is a complete protein that’s got all the necessary amino acids your body craves. It’s part of the liquid that separates from milk when cheese is made. Whey protein isolate is filtered more than whey protein concentrate. Due to this difference in processing, when compared to whey protein concentrate, isolate boasts lower carbs, lower lactose, lower fat, and more protein. It’s the best of the best.

Now that you know more about our protein source, here’s a quick breakdown of the vitamins and minerals, and their benefits:

  • Vitamin D: Helps support bones and teeth, and regulate blood levels!
  • Vitamin A: Supports eye health, tissues, bone growth, immune systems, and skin.
  • Vitamin C: Immune system booster and antioxidant.
  • Vitamin E: Another antioxidant and immune system boost!
  • Vitamin B6: Brain food! Aids in sleep, appetite, moods, and immune system support
  • Vitamin B12: Protects nerve cells and helps break down amino acids
  • Calcium: Helps strengthen bones, and necessary for heart, nerves, and muscle function.
  • Riboflavin: Helps convert food into energy! Good for skin, hair, blood, and the brain.
  • Folate: This is crucial for the creation of new cells!
  • Phosphorus: Aids in food to energy conversion, and protects bones and teeth!
  • Magnesium: Help the body with muscle contraction and blood pressure regulation

What about those electrolytes? Calcium, Magnesium, Phosphate are all electrolytes! These electrically charged minerals are crucial for the body, especially when we are active and reaching for fitness goals. Electrolytes help your body move nutrients into cells, dispose of cell waste, and balance your body’s PH and water levels. They ensure that your heart, brain, muscles, and nerves are working well!

Are there any differences between the flavors and their vitamin/mineral content? Yes, there are some small differences in vitamin content between the two delicious flavors. Orange Mango has a bit more vitamin A, C, and E than Mixed Berry. On the other hand, Mixed Berry has a bit more magnesium. So depending on what your body needs (and your flavor preference), both options provide stellar benefits.

Bonus! FYT Protein Water also contains antioxidants. Which antioxidants? Vitamins A, C, and E. What do these antioxidants do? Without getting too technical, these vitamins reduce damage done to cells overtime by other molecules. This means our cells stay healthier for longer!

Aside from the vitamins, minerals, electrolytes and more, FYT is also gluten free and low glycemic. What does low glycemic mean? It means the carbs involved are digested slowly by the body, and won’t spike your blood sugar levels. This is important when you consider your fitness goals, and your heart health!

FYT Protein Water is a powerhouse for your brain, body, and overall health. It’s packed with essentials, tastes great, and delivers strength where you need it most. Whether you’re just starting out on a healthy and fitness journey, or you’re already crushing huge milestones, FYT can help you get there. Give your body the right fuel, and get out there.

The Importance of Protein in Our Immune System

Thursday, April 9th, 2020

As of this writing, the COVID-19 pandemic is affecting communities around the world. And, our first line of defense in any viral crisis is a healthy immune system, and it turns out protein plays a key role in maintaining our body’s natural protection. Bacteria and viruses are tiny elements that can do a lot of harm to our body, and without a strong immune system to fend off these invaders, we are susceptible to colds, cases of flu, and infections. So, let’s take a look at the immune system, and the role protein plays.

Our Immune System

Our body has several tools for resisting foreign bodies and infections, and for removing them when they do get through. The components of this immune system include organs like the spleen, thymus, lymph nodes, your bone marrow, white blood cells, hormones, and antibodies.[i] This layered defense system works in-concert and includes both an innate and acquired system. Our innate system is with us from birth and is the first line of defense against bacteria and viruses, whereas our acquired system includes antibodies that our body forms to fight off specific bacteria or virus strains.[ii]

It is this latter part of the system where protein plays a significant role, as it produces those antibodies our body needs to fend off harmful invaders. Proteins create immunoglobulin, which is the antibody tool it uses to fight off bacteria and viruses. This antibody attaches itself to specific types of bacteria or viruses and helps destroy them.

What Protein Does for Us

Proteins are pretty amazing little members of our body’s growth, development, and protection system. Known as Macromolecules, proteins perform a lot of different functions throughout our bodies. They act as catalysts, creating biochemical reactions like metabolism, so our body can break down food and absorb the nutrients it needs. They can also act structurally, helping cells build and maintain their shape. And, among their many critical functions, is cell signaling. Proteins help us fight off infections by alerting the body to the presence of a foreign body and begin the process of removing it. They do this by creating those antibodies- our body’s little fighters. Wow, thanks, Protein!

Effect of not Enough Protein?

Since protein is so critical to our body’s many functions, what happens when we do not get enough? There is quite a lot that can go wrong, in both the short and long-term, when your body is not receiving sufficient amounts of protein. While certain members of the population may be at risk for protein deficiency, a shortage in protein will affect anyone regardless of age or gender. And this can have lasting effects on our bodies, both physically and mentally.

Effects may include, but are certainly not limited to:

  • Weight, muscle loss
  • Mental health concerns, like anxiety
  • Slow or lack of growth and development in children
  • Low iron in the blood (Anemia)
  • Swelling in the body (protein helps your body absorb fluids)
  • Mood changes, like irritability
  • Thinning of hair, nails, or skin issues
  • A less effective immune system

Can Protein Help Boost My Immune System?

It’s a matter of balance. Too much, or too little, of any nutrient in our body, can have negative effects on our health. There is no single way to boost our immune system, as our body requires a blend of nutrients and regular exercise to maintain a healthy system. However, looking closely at your protein intake, and ensuring you are getting the correct amount for your age, gender, and unique health status, can help give your immune system some of the tools it needs. For example, for females and males, aged 31-50, the USDA recommends 46 and 56 grams of protein per day respectively.[iii]

Good Sources of Protein (For all diets)

Ensuring we have the right balance of protein in our diet leads to the next logical question: What are good sources of protein? And, do I have to eat meat? Fortunately, there are many good protein sources for all diets, not just meat-lovers. It can benefit our bodies to have a variety of protein-rich foods, along with our proper helpings of fruits & vegetables, too.

Here are just a few (in alphabetical order):

Chia seeds
Cottage cheese
Greek Yogurt
Tree nuts
White or red meat  

Note: Always consult your doctor to determine your specific physical and dietary needs.

The Take-Away

Our bodies, these wonderful machines that propel us through life, crave one and only one thing: homeostasis. Our systems want to stay in balance with our internal workings, and fend-off the many active agents from the world around us that are trying to disrupt this balance. And while there is no one part of this system that will carry the day, ensuring each has the nutrients it needs to function properly is key to maintaining this balance. And when our bodies are battling those invasive bacteria, viruses, or other pathogens, it’s important to make certain our immune system has the tools it needs to fight the good fight.

[i] How Your Immune System Works, WebMD, web, accessed 3-20-20,

[ii] The Immune System, Johns Hopkins Medicine, web, accessed 03-20-20,

[iii] Dietary Guidelines for Americans 2015-2020, 8th Edition, USDA, page 97.

FYT Protein Water, what is it and who needs it?

Thursday, March 12th, 2020

What is FYT Protein Water?

FYT Protein Water is unflavored whey protein powder*, mixed with filtered water, vitamins, minerals and electrolytes and real fruit juice added for flavor.  

Protein shakes have been a big part of the protein supplement market for many years, however that market experiencing a shake-up with a relatively new concept, Protein Infused Waters! There’s no mixing, no clumps and no more chalky flavors. Experience a better way to get your protein with easy-to-drink Protein Waters in great tasting flavors like FYT Protein Water’s  Mixed Berry &  Orange Mango!

Why do you need Protein Water?

FYT Protein Water is really great for anyone, regardless of age or activity level.

Protein waters can vary from 7-40grams of protein per serving. The ideal amount amount is 15grams (FYT Protein Water is 15 grams). 7 grams of protein isn’t really enough for muscle recovery and 40grams is a bit gimmicky since it is likely not  going to absorb by the body.

What other benefits does FYT Protein Water provide?

FYT Protein Water stands out among the competition because it is more than just a protein supplement. In addition to FYT Protein Water’s15g of high-quality whey protein isolate, FYT adds a significant amount of vitamins, minerals and electrolytes to provide energy and fuel your body. It’s also a great option to just increase vitamins and nutrients and of course protein into your daily diet.

  How much protein you should be consuming?

 The DRI (Dietary Reference Intake) says that the average adult needs 0.36 grams of protein per pound or 0.8 per kilogram. That’s about 56 grams per day for the average man and about 46 per day for the average woman. Click this link to access a protein intake calculator to see how much you should be consuming!

Who needs FYT Protein Water?  The quick answer is everyone! Every human cell in the body contains protein. Everyone needs to ingest protein to help the body repair and produce new cells. Men, women, children, elderly, athletes, weekend warriors – pretty much everyone needs protein to survive – FYT Protein Water is a great way to get 15 or 30 grams a day, with no mixing of powders and best of all it tastes great! *some use blends with collagen, which is NOT beneficial to muscle recovery