 At KCFITCLUB, we know that one of the biggest challenges our Gen X clients face is figuring out how to create balanced, nutritious meals without spending hours planning. That's why we’ve designed the KCFITCLUB Meal Builder—a simple, customizable tool to help you put together healthy, protein-packed meals in just a few easy steps. Whether you're trying to lose weight, gain muscle, or simply feel more energized, this meal-building guide is tailored to fit your lifestyle. It's flexible, allowing you to choose from a variety of proteins, vegetables, healthy carbs, and fats to suit your preferences. Let’s break down the steps and show you how to build your perfect meal. Step 1: Start with ProteinProtein is the foundation of every balanced meal, essential for muscle growth, recovery, and overall energy. Our Meal Builder makes it easy by offering several high-quality protein options, whether you prefer animal-based or plant-based sources:
Portion Sizes:
Step 2: Add VegetablesNo meal is complete without a healthy serving of veggies! They are rich in fiber, vitamins, and minerals, keeping your body fueled and digestion on track. Plus, they add flavor, texture, and variety to your plate. Choose from both cooked and raw vegetables:
Step 3: Add Healthy CarbohydratesHealthy carbs are your body’s main energy source. They help fuel your workouts, keep you full longer, and maintain stable blood sugar levels. Some excellent carb choices include:
Step 4: Add Healthy Fats for FlavorFats are essential for brain health, hormone regulation, and absorbing fat-soluble vitamins. But not all fats are created equal! Choose healthy fats that enhance both flavor and nutrition:
Step 5: Optional Extras for a Nutritional BoostLooking to take your meal to the next level? We’ve got some optional extras that can help you hit your nutrition goals and feel amazing. At KCFITCLUB, we proudly recommend Herbalife Formula 1 Shakes, Herbalife Tea, and Aloe Drinks. These products complement your meals by providing additional protein, hydration, and digestive support. Why KCFITCLUB's Meal Builder WorksOur meal builder is designed for busy Gen Xers who need easy, effective solutions to stay on track with their nutrition. By focusing on key macros—protein, carbs, and healthy fats—you’re ensuring that every meal fuels your body for success. Plus, the flexibility of this system allows you to tailor meals to fit your unique preferences and dietary needs. Need More help Building Your Meals?Set up a complimentary wellness profile with me today, and let’s create a personalized plan that works for you. Whether you're looking to lose weight, gain energy, or just feel better, I’m here to help you achieve your goals.  Get in TouchGET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.
Chad Derowitsch, MBA, BA: Exercise Science Email: [email protected] Website: www.kcfitclub.com Address: 11848 Quivira Road, Overland Park, KS 66210 Overland Park Personal Trainer
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 As a Gen Xer, balancing work, family, and personal time can be a challenge, especially when trying to maintain a healthy lifestyle. One crucial aspect of well-being that often gets overlooked is hormonal health, particularly testosterone levels. Testosterone is not just a "male hormone"—it's essential for women too. It plays a vital role in energy levels, muscle mass, fat distribution, and even mood. Here's how you can naturally boost your testosterone levels and improve your overall health. 1. Eat Healthy Fats Healthy fats are essential for hormone production, including testosterone. Incorporating sources of healthy fats into your diet can help maintain optimal hormone levels.
Supplement Tip: Consider adding omega-3 supplements if you’re not getting enough from your diet. Fish oil is a great source. 2. Quality Sleep Sleep is one of the most critical factors in maintaining healthy testosterone levels. Poor sleep can disrupt hormone production, leading to a decrease in testosterone.
3. Limit Processed Carbs Processed carbohydrates can lead to weight gain, increased body fat, and lower testosterone levels. They cause spikes in insulin, which can interfere with hormone production.
4. Reduce Stress Chronic stress increases cortisol levels, which negatively impacts testosterone production. Finding ways to manage and reduce stress is crucial for hormonal balance.
5. Importance of Sun Exposure Vitamin D plays a significant role in testosterone production, and one of the best sources of Vitamin D is sunlight. Spending time outdoors can naturally boost your Vitamin D levels.
6. Get Enough Zinc Zinc is a mineral that is crucial for testosterone production. Without adequate zinc, testosterone levels can decline.
7. Decrease Body Fat and Incorporate Strength Training Excess body fat, particularly around the abdomen, can lead to lower testosterone levels. Incorporating regular strength training into your fitness routine is essential for both burning fat and boosting testosterone.
Take the Next Step Towards a Healthier YouBoosting your testosterone levels naturally is all about making sustainable lifestyle changes. Start incorporating these tips into your daily routine and notice the difference in your energy, mood, and overall well-being. Ready to take charge of your health?Set up a complimentary wellness profile with me today, and let’s create a personalized plan that works for you. Whether you're looking to lose weight, gain energy, or just feel better, I’m here to help you achieve your goals.  GET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.
Chad Derowitsch, MBA, BA: Exercise Science Email: [email protected] Website: www.kcfitclub.com Address: 11848 Quivira Road, Overland Park, KS 66210 Overland Park Personal Trainer
 As a personal trainer at KCFITCLUB in Overland Park, KS, I specialize in helping Gen Xers achieve healthy aging through nutrition and strength training. One of the key components to maintaining a healthy lifestyle is ensuring you get the right balance of protein, healthy fats, and complex carbohydrates in your diet. This balance is crucial for supporting muscle maintenance, energy levels, and overall health as we age. In this blog post, I’m sharing a 3-day meal plan that provides approximately 1500 calories per day, with a focus on high protein intake to support muscle health, healthy fats for brain and heart health, and complex carbs for sustained energy. Why Protein, Healthy Fats, and Complex Carbs Are Essential for Healthy AgingProtein is vital for muscle repair and growth. As we age, maintaining muscle mass becomes increasingly important to support mobility and overall strength. Consuming adequate protein helps prevent muscle loss, supports recovery from workouts, and keeps you feeling fuller for longer. Healthy fats are crucial for brain health, hormone production, and heart health. Including sources of unsaturated fats like avocados, nuts, and olive oil in your diet can help reduce inflammation and provide long-lasting energy. Complex carbohydrates provide a steady release of energy, essential for maintaining blood sugar levels and supporting daily activities. Foods like whole grains, fruits, and vegetables are rich in fiber, vitamins, and minerals that contribute to overall well-being. 3-Day High-Protein Meal PlanDay 1  Day 2  Day 3  Key Takeaways
This 3-day meal plan offers a balanced approach to nutrition, providing around 1500 calories per day with an emphasis on high protein intake. By incorporating these principles into your daily routine, you can support healthy aging and achieve your fitness goals. DO YOU NEED HELP PUTTING TOGETHER A Nutrition PLAN TO HELP with your health and Fitnes Goals? Schedule your complimentary consultation GET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.
Chad Derowitsch, MBA, BA: Exercise Science Email: [email protected] Website: www.kcfitclub.com Address: 11848 Quivira Road, Overland Park, KS 66210 Overland Park Personal Trainer
 CHICKEN STIR FRY INTRODUCTION: Hey, KCFITCLUB family! I'm Coach Chad Derowitsch, your personal trainer specializing in healthy aging through nutrition and fitness in Overland Park, KS. Today, I want to share one of my favorite recipes, Quick Chicken Stir Fry, which perfectly aligns with our goal of promoting a healthy lifestyle.Resisting the temptation to eat out is easier when you prepare quick, nutritious dinners like this one. Our Quick Chicken Stir Fry is loaded with chicken and veggies, offering a healthier alternative to eating out. Instead of traditional rice, we'll serve this stir fry over cauliflower rice, a fantastic low-carb alternative. IngredientsServes 6
Instructions:Prep the Chicken
To serve your stir-fry, prepare some cauliflower rice:
Nutritional Information:Per Serving:
Join the Healthy Aging MovementIncorporate meals like this Quick Chicken Stir Fry into your diet as a significant step toward healthier aging. Share this recipe with friends, family, or co-workers who might benefit from more nutritious meal options. Let's spread the fitness truth together! If you know someone who would enjoy our newsletter, encourage them to subscribe using the 'Refer a Friend' link below. Stay healthy and fit! SUBRSCRIBE FOR MORE HEALTHY TASTY RECIPES  Coach Chad and family at Turks and Caicos Islands Introduction:Hey there, it's Coach Chad Derowitsch from KCFITCLUB in Overland Park, KS. As a personal trainer specializing in healthy aging for Gen Xers, I understand how challenging it can be to get back on track with your fitness goals after a vacation. You've indulged in new experiences, relaxed, and enjoyed some delicious food, but now it's time to refocus. Feeling puffy, bloated, and possibly a bit achy is common after a vacation, but don't worry, it happens to the best of us. Here are five steps to help you bounce back and regain your fitness momentum: Step One: Focus Acknowledge that your vacation was a break from your usual routine. When you're back home, draw a line and commit to resuming your healthy habits. Don’t dwell on the indulgences; instead, focus on your goals. Remember, vacations are the exception, not the rule. Step Two: Hydrate Rehydrate your body by drinking plenty of water. Skip the artificial additives and opt for natural flavors like sliced fruits or herbs in your water. Hydration is key to flushing out toxins and reducing bloating. Step Three: Cleanse fruit vegetables and lean proteins Prioritize whole, natural foods like fruits, vegetables, and lean meats to restore balance in your diet. Avoid packaged and processed foods for the first few days after your vacation. This will help you regain control over your cravings and reset your digestive system. Step Four: Rest Catch up on sleep to restore your energy levels. Aim for 8 hours of sleep per night to help your body recover. Adequate rest is crucial for making better eating choices and ensuring you have the energy to get back into your workouts. Step Five: Exercise Coach Chad Derowitsch doing the Yoga Chair Ease back into your workout routine with a 30-minute session. Take your time to warm up and stretch before diving into your workout. Starting slow will help you avoid injury and gradually rebuild your strength and stamina. DO YOU NEED HELP PUTTING TOGETHER A PLAN TO HELP BUILD YOUR OVERALL STRENGTH ? Schedule Your Complimentary Consultation GET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.
Chad Derowitsch, MBA, BA: Exercise Science Email: [email protected] Website: www.kcfitclub.com Address: 11848 Quivira Road, Overland Park, KS 66210 Overland Park Personal Trainer
 Slow Cooker Chicken Tacos: A Delicious Way to Eat Healthy and Age Well Introduction:Hey there, Gen Xers! It’s Chad Derowitsch from KCFITCLUB in Overland Park, KS. Today, I’m excited to share one of my favorite recipes, which aligns perfectly with our mission of healthy aging: Slow-Cooker Chicken Tacos. This recipe is a winner because it’s easy, delicious, and packed with nutrients that support our goals for a healthy, vibrant life. Slow Cooker Chicken TacosHere’s a simple, delicious dinner that your whole family will love. Throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. What you need:Servings: 8
Instructions:
Nutrition:One serving equals 202 calories
The BenefitsThis recipe is tasty and aligns with our healthy aging goals. Here’s why it’s a great choice:
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Chad Derowitsch, MBA BA: Exercise Science KCFITLCUB 11848 Quivira Rd. Overland Park, Ks 66210 [email protected] Introduction:Hey everyone, Chad Derowitsch here from KCFITCLUB in Overland Park, KS. Today, I want to introduce you to an amazing exercise that can help improve your hip and knee mobility, balance, and overall strength: the Adjustable Step Bodyweight Squat. This exercise is a great way to prepare your body before moving on to weighted squats, ensuring you have proper form and technique. Benefits of the Adjustable Step Bodyweight SquatThe Adjustable Step Bodyweight Squat is an excellent exercise for several reasons:
 How to squat for beginners How to Perform the Adjustable Step Bodyweight SquatHere’s a step-by-step guide to mastering this exercise:
DO YOU NEED HELP PUTTING TOGETHER A PLAN TO HELP BUILD YOUR OVERALL STRENGTH ? Schedule Your Complimentary Consultation Get in TouchIf you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.
Chad Derowitsch, MBA, BA: Exercise Science Email: [email protected] Website: www.kcfitclub.com Address: 11848 Quivira Road, Overland Park, KS 66210 Overland Park Personal Trainer
 BBQ CHICKEN AVOCADO BOATS Introduction:Hey, KC Fit Club Family! Coach Chad here, your go-to personal trainer for healthy aging. Whether you're hustling through a busy week or want a quick, nutritious meal, I've got you covered. Today, I'm sharing one of my favorite quick-fix recipes for all Gen Xers looking to stay fit and healthy: BBQ Chicken Avocado Boats! Why You'll Love BBQ Chicken Avocado BoatsNot only are these BBQ Chicken Avocado Boats delicious, but they're also packed with high-quality protein and healthy fats. This recipe is perfect for those nights when you have less than 10 minutes to prepare dinner. Plus, it's a crowd-pleaser that you can whip up quickly. Quick and Easy PreparationTo make this recipe as quick as possible, I recommend using pre-roasted chicken from the store or leftover cooked chicken from yesterday's meal. With just a few simple steps, you'll quickly have a nutritious and tasty dinner ready. Ingredients (Servings: 2)
Nutritional Information:Each serving of BBQ Chicken Avocado Boats contains:
Healthy Aging Benefits:This recipe isn't just quick and tasty—it's also a fantastic option for healthy aging. The avocado provides healthy fats that are great for your heart and brain, while the chicken offers lean protein to help maintain muscle mass. Bell peppers add a dose of vitamins and antioxidants, and the BBQ sauce ties everything together with a delicious flavor. Stay tuned for more quick, healthy recipes to keep you feeling your best. Remember, staying fit and healthy is all about making intelligent choices that fit your busy lifestyle. Stay strong, eat well, and age gracefully! 💪 Subrscribe for More Healthy Tasty REcipes Subscribe for weekly recipes Overland Park Personal Trainer
Chad Derowitsch, MBA BA: Exercise Science KCFITLCUB 11848 Quivira Rd. Overland Park, Ks 66210 [email protected] IntroductionHey everyone, Coach Chad here from KCFITCLUB! I’m excited to share with you a fantastic exercise that’s perfect for beginners and anyone looking to improve their push-up technique. Today, we’re going to dive into the Modified Push-Up using an adjustable squat rack. This variation is incredibly effective for building upper body strength and honing your push-up form. Why Choose Modified Push-Ups?Modified push-ups are a great way to ease into the traditional push-up if you're just starting out or if you need a less intense version to perfect your form. Using an adjustable squat rack allows you to control the angle and intensity of the exercise, making it adaptable to all fitness levels. What You’ll Need
Step-by-Step Guide to the Modified Push-Up 1.Set Up the Barbell Start by adjusting the squat rack so that the barbell is at a suitable height. Remember, the higher the bar, the easier the push-up will be. This adjustability makes it an excellent tool for gradually increasing the difficulty as you get stronger. 2. Hand Placement Place your hands on the bar, slightly wider than shoulder-width apart. This placement helps ensure that you engage the right muscles and maintain balance. 3. Body Position Step back until your body forms a straight line from your head to your heels. Engage your core and ensure your body is rigid. This position is crucial for maintaining proper form and preventing injury. 4. Lowering Phase end your elbows and lower your chest towards the bar. Keep your elbows at a 45-degree angle to your body. Lower yourself in a controlled manner to maximize muscle engagement and avoid strain. 5. Pushing Phase Push through your palms to return to the starting position. Focus on controlled, steady movements to maintain form and prevent injury. Keep your core engaged throughout the movement. Tips for Success
DO YOU NEED HELP PUTTING TOGETHER A PLAN TO HELP Build your OVerall strength ? Schedule Your Complimentary Consultation
 Introduction: Craving the delicious flavors of enchiladas but want to ensure your health and fitness goals are met? As a personal trainer and fitness coach, I understand the struggle of resisting tempting, unhealthy foods. That's why I've created a recipe that delivers all the savory goodness of traditional enchiladas without compromising your progress towards a healthier, leaner you. Let me introduce you to my Unbelievable Tasty Enchilada Casserole! Ingredients You'll Need:Servings: 12
For Garnish
Cooking Instructions: Follow these simple steps to whip up a batch of Unbelievably Tasty Enchilada Casserole:
Nutrition Information
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Chad Derowitsch, MBA BA: Exercise Science KCFITLCUB 11848 Quivira Rd. Overland Park, Ks 66210 [email protected] |
AuthorChad Derowitsch, MBA 
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