Fit Life Basics: Hydration


Everyone knows how important hydration is, right? Then why is it soooo hard to get all our water in? Because life gets in the way! We get busy, we run from meeting to meeting, our kids need something, etc. There’s a million reasons why getting all your water in is hard, but the bottom line is, it is one of THE MOST IMPORTANT things you can do to create a healthy and fit body.

So what can you to do get all your water in each day?

Know how much water to drink. It’s long been recognized by health experts that 8 glasses of water per day is actually not enough for the average adult. Use a simple calculation to figure out how much water you should be drinking per day. Experts are divided on this topic, but most use one of two methods. Some say to take your weight and divide it in half, meaning if you are 200 pounds, you should be drinking 100 ounces of water. Others say to take your weight and multiply it by 2/3. So if you are 200 pounds, you should be drinking about 133 ounces per day. Take your pick of methods, but either way, make sure you are getting more than 64 ounces of water per day!

Buy a new water bottle! I own no less than 25 water bottles. I might be an addict. A new water bottle always gives me a fun way to renew my commitment to drinking water. If this is what it takes to get me excited about drinking water again, so be it!

Plan it out! Get your water bottle ready in the evening so it’s ready to grab and go in the morning. Drink a full glass right away when you wake up. Set goals throughout the day, and put reminders on your phone. I set mine so it buzzes at 10am, Noon, 2pm, and 4pm. Those are my big reminders that I better be hitting my daily water goals.

Jazz it up! Soak some fruit in it overnight for a refreshing twist. My favorite is to grab my one liter bottle in the evening, carbonate it using my Sodastream, throw in some sliced strawberries and the juice of half a lime. Put it in the fridge and in the morning, I just grab it and head to work! Tastes like strawberry limeade!! For more fruity recipes, check out this awesome site:

Coffee and tea count! It’s a myth that coffee and tea dehyrate your body. The water in each of these beverages still counts towards your daily goal!

The moral of the story is: It doesn’t matter what it takes. Get your water in each day. You can’t reach your health and fitness goals without it!


Healthy Recipe – Egg White Breakfast Burrito

This recipe is great because it makes a ton, and I freeze the burritos individually for a great ‘grab & go’ breakfast! I just fold up the tortillas, wrap them individually in Saran wrap, then wrap in tinfoil, and freeze. Take one out, take off the tinfoil but leave the Saran wrap on, toss it in the microwave for a minute or two, and enjoy!

Once again, this recipe is great for people who are doing clean eating or 21 Day Fix!


Egg White Breakfast Burrito


  • 1 container liquid egg whites
  • 1 pound turkey bacon, chopped into pieces
  • 1 pound Jennie-O Lean turkey breakfast sausage
  • 1 green pepper
  • 1 red pepper
  • 1 yellow pepper
  • 1 onion
  • Cayenne pepper, to taste
  • Red pepper flakes, to taste
  • Salt and pepper, to taste
  • 1 package Shredded cheddar cheese (I use fat free)
  • Whole wheat tortillas (size is your choice! I tend to like Medium – Soft Taco size)
  • 1 jar of your favorite salsa


Fry turkey bacon, sausage, onion, peppers, salt, pepper, cayenne pepper, and red pepper flakes together in a large fry pan until fully cooked. Drain if there is any grease (I usually don’t have much, if any.) Set aside.

Fry egg whites until fully cooked.

Fill tortillas with your preferred portions of the meat and veggie mixture, egg whites, cheese, and salsa. Fold up, and enjoy or freeze for later!

Healthy Recipe – Buffalo Chicken Wrap

If you like a little heat with your chicken, you will love this!! This is one of our go-to summer meals because it’s so light and fresh.


Buffalo Chicken Wrap


  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cubed
  • salt, to taste
  • pepper, to taste
  • 1/2 cup celery, chopped
  • 1/2 cup tomato, chopped
  • 1/2 cup shredded cheddar
  • iceberg lettuce
  • whole grain tortillas (size is your choice! I tend to like Medium – Soft Taco size)
  • IF DESIRED: ranch dressing

Buffalo Sauce

  • 1 cup Frank’s Red Hot
  • 1 teaspoon lemon juice, to taste
  • garlic powder, to taste
  • onion powder, to taste


In a medium bowl, combine ingredients for buffalo sauce, stirring until mixed. Set aside.

In a skillet, add oil and sauté chicken with salt and pepper, about 5 to 6 minutes or until done. Add chicken to buffalo sauce dressing, tossing to coat. (If this is too hot, you can just put the plain chicken in the wrap and drizzle the buffalo sauce onto it.)

Next assemble the wrap. Start with the tortilla, then top with the buffalo chicken, celery, lettuce, tomato, and cheese. Add ranch dressing if you wish!

Healthy Recipe – Baked Eggplant Parmesan

I am getting lots of request for clean eating and/or 21 Day Fix approved recipes, so I wanted to share my favorite recipe for eggplant parmesan. Sooo good, and I would eat this every day of the week!

Eggplant Parmesan

Baked Eggplant Parmesan
(makes 2 servings)


  • 1 large eggplant, peeled
  • 4 egg whites
  • Grated Parmesan cheese (I use low-fat, but it’s your choice)
  • Garlic powder, to taste
  • Onion powder, to taste
  • 1 cup of pasta or marinara sauce
  • Vegetable cooking spray


Pre-heat oven to 400 degrees.

Slice eggplant into ¼ inch thick slices. In a shallow bowl , beat egg whites and 4 tablespoons of water until foamy. In a separate bowl, mix parmesan cheese with garlic powder and onion powder. Dip eggplant slices into egg whites, then into grated parmesan cheese mixture. Spray a baking sheet with vegetable cooking spray (Make sure the pan has edges, so when you add the pasta sauce later, it doesn’t run all over your oven. I use a jelly roll pan.) Place eggplant on pan and spray vegetable cooking spray lightly over eggplant slices.

Bake 30 minutes, turning eggplant over after 15 minutes, until golden brown and cooked through. (Bake less time if you make the slices thinner.)

Cover with pasta or marinara sauce. Bake for 20 minutes, or until sauce is bubbly.

Why I love PB2 (and why you should too)


The only thing I love more than chocolate is chocolate + peanut butter!!

Peanut butter is amazing because it adds protein and healthy fats, but it is really high in calories. That can be a problem for those of us who are trying to cut calories in order to lose weight. With PB2, you can get the protein and the taste without the high calories! It’s a powdered peanut butter that you can mix directly into recipes or mix with water to create peanut butter that is spreadable.

So what’s so awesome about PB2?

  1. Tastes like peanut butter because it’s made from peanuts (duh!)
  2. 5 grams of protein per serving (2 tablespoons of powder)
  3. Only 45 calories per serving!!! Most of the fat has been removed.
  4. No preservatives, no artificial sweeteners
  5. Substitutes easily into smoothies, cookies, and other recipes to make them lower calorie
  6. Can be purchased at most grocery stores, including Walmart. This may not seem like a big deal to some people, but I have two kids and zero time to make a trip to specialty stores. The fact that I can buy this nearly anywhere is a bonus for me!

I’ve heard plenty of arguments that there’s added sugar in PB2, and yes, it’s true. They add 1 gram of sugar per serving to help with the flavoring and personally, I don’t mind. I use PB2 to boost my protein intake daily and add in a yummy flavor, so my theory is that 1 gram of sugar won’t kill me!

Now I’m off to make a Chocolate Peanut Butter Shake! 🙂  I use:

  • 1 scoop Chocolate Shakeology
  • 2 tablespoons of PB2
  • 1 cup of unsweetened almond milk

The entire shake 235 calories with 23 grams of protein! YUM!

Healthy Recipe — Peach Dream Popsicle

Do you adore peaches like me?  If so, try this healthy way to beat the heat and add a little sweetness to your life this summer!!

Peach Popsicle

Peach Dream Popsicle

2 medium ripe peaches, pitted and sliced
Juice of 1/2 lemon
1/8 cup freshly squeezed orange juice
1/8 teaspoon vanilla extract
Stevia, to taste

Chop peaches in a food processor. Add lemon juice, orange juice, vanilla, and stevia (to taste) to the food processor. Puree until smooth.

Divide the mixture among freezer-pop molds (or small paper cups). Freeze until beginning to set, insert popsicle sticks, and freeze until completely firm (another hour or so).

Or, you could use a Zoku, like me, and they will be done in about 7 minutes!

a simple hello to start things off…

A first blog post is daunting, so I’ll keep it short. My name is Casey Gordon. I wanted to create a place where I could start to talk about health and fitness, share my journey, and post recipes and fitness ideas. Not all workouts or diet plans are right for everyone. I know that I’ve tried so many, only to give up because it wasn’t right for me. I’ve finally found my ‘soulmate’ workout and a healthy lifestyle that works for me.

So welcome! I hope you find inspiration, motivation, and support. I hope you find a healthy lifestyle that works for YOU!

a health and wellness blog