Antipater Balance

Meal Prepping for Real Life

Sat, 19 Apr 2025 15:59:02 GMT

A Busy Dad’s Guide to Eating Clean Without Losing Your Mind

If you’re like me—a dad juggling work, kids, and tantrums —you’re probably not spending your Sundays arranging grilled chicken into perfectly portioned meal containers.

But you do want to eat better and feel better. That’s where “real-life meal prep” comes in.

This isn’t a hardcore, Tupperware-pyramid kind of prep. This is the practical, semi-organized, dad-level version. Let’s dig in.

The ‘Good Enough’ Meal Prep Philosophy

Here’s the deal: I don’t have time for 4-hour prep days, and you probably don’t either. So I keep it simple:

• I build my days one at a time in MyFitnessPal. There are plenty of other options out there like Lifesum, Fooducate, and Lose It

• I aim to cook one solid meal on Sunday—something healthy-ish and reheat-friendly.

• I rely on a handful of go-to staples so I’m not staring into the fridge like it’s a void of broken dreams.

You don’t have to be a meal prep master—you just need to be prepared enough to not grab burgers and onion rings for dinner - btw, this is my go to comfort meal.

Pantry Power-Ups

The 5-Minute Rule: Fast Meals That Fuel (Freezer Edition)

When time’s tight—and let’s be honest, that’s most of the time—I don’t reach for a cutting board. I reach for the freezer.

These are my go-to healthy frozen meals that deliver solid nutrition without demanding culinary wizardry:

• Evol Meals: Tasty, real ingredients, and not overloaded with sodium. A solid “heat and eat” option that doesn’t feel like punishment.

• Saffron Road: These meals have legit flavor and a clean ingredient list. If you want global cuisine without mystery meat, this one’s for you.

• Lean Cuisine: The OG. These are portion-controlled, decently balanced, and protein-friendly. Great in a pinch.

• Healthy Choice: Across the board, these meals are low-calorie, offer good protein, and won’t nuke your sodium levels. Just watch for added sugars in some of their bowls.

Bonus Dad Tip:

Most of these meals take about 4–5 minutes in the microwave. Having a few of these in your freezer at all times means you’ve got a plan.

One Solid Sunday Meal (That Gives You Options, Not Boredom)

I don’t cook on Sundays to feed myself for an entire week—I’m not trying to live on leftover chili until Friday. The goal is to make one solid meal that lasts a few days and gives me breathing room. If I want to switch it up midweek, I can. If I want to repeat it, cool. Either way, I’ve got options.

My staple? Rice.

Growing up, my mom made rice often—often enough that I definitely got tired of it at times. But now? I get it. Rice is a blank canvas. If you’ve got rice, you’ve got potential.

I put my Instant Pot to work and make:

• Chicken and rice

• Haitian black rice

• Recipes I find online or get inspired to try after seeing someone whip it up on social media

Between the Instant Pot , air fryer , and crock pot , I can build a variety of meals without hovering over the stove. That means fewer dishes, more flavor, and a better chance I’ll actually want to eat what I cooked two days later.

Pro tip: cook with variety in mind. Your future self will thank you when lunch doesn’t feel like déjà vu.

Balancing Health and Chaos 

Take a meal like homemade Cuban picadillo: sometimes I’ll eat the rice and meat separate, while my sons get it all mixed together. Other times we deconstruct meals or toss everything together—it really depends. We approach it case by case.

The point is, I’m not cooking two totally different meals every night. I just adjust mine slightly to keep it aligned with my goals without turning dinner into a culinary negotiation.

You don’t have to eat “kid food,” but you don’t need to be a food snob either. Make it work. Be the food role model when you can, and just survive when you can’t.

Wrap-Up: Progress Over Perfection

Being healthy as a dad isn’t about being shredded or counting every calorie. It’s about having energy to wrestle your kids, the stamina to handle those 3 a.m. wakeups, and the mindset to keep showing up.

So start where you are. Log what you eat. Cook one solid meal. Stock a few staples. And most of all, give yourself credit when you make better choices—because that’s leadership at home.

The Comeback

Wed, 16 Apr 2025 00:52:17 GMT

Reclaiming Your Energy, Strength, and Swagger

Three years ago, I was grateful for the birth of my second kid, changing diapers, sleepless nights, and starting my online wellness coaching journey.

Then my 9 to 5 went into overdrive.

The blog went silent.

Life got loud.

Sound familiar?

If you’re a dad, chances are you’ve felt the slow drift away from your best self. The gym gets traded for commute time. Nutrition becomes whatever’s easiest. Energy? What energy?

But here’s the truth: You can come back.

The comeback starts with small, consistent wins.

It’s not about overhauling your life overnight—it’s about noticing the patterns that steer your choices.

Start by paying attention to what drives your food decisions. Are you reaching for crunchy, salty snacks after a long day? That texture may be tied to stress relief. Craving something creamy or sweet? That’s often about comfort. Understanding how texture and taste are connected to your emotions is a powerful first step.

And here’s a simple rule of thumb: If it comes in a box and makes a lot of noise, it probably isn’t fueling your comeback.

Remember, we don’t have to be perfect.

But we do need to be consistent.

Your comeback starts now.

7 Step Shred template

Thu, 31 Mar 2022 02:47:42 GMT

Cut through the noise and use this to build the best version of you.

Getting into shape and improving your health can be extremely challenging. In an ideal world there would be plenty of time to cook meals, spend time with family, pursue hobbies, and get physical activity in. In reality it can often feel like you're squeezed for time.

In my own life I've found that one way to improve how I tackle all the things on my plate is to leverage this handy template. It explicitly highlights what we can do on a daily basis to ensure we're pouring into our health and building the strongest version of ourselves possible.

Something to keep in mind is that you don't have to hit all 7 each day. Feel free to mix and match steps to meet your specific needs. If you simply remain consistent, the effort to perform these will become pretty easy.

You absolutely have what it takes. Now let's do this knowing that our future selves will thank us for it.

Demolish Food Cravings

Thu, 17 Mar 2022 04:26:59 GMT

Introducing the Crushed Craving Formula

Brain-Derived Neurotrophic Factor

Wed, 09 Mar 2022 01:47:11 GMT

The mental multiplier

When it comes to the body's pick-me-up and happy chemicals, there's no shortage of references to dopamine, endorphins, and serotonin. It turns out there's another member of this feel-good family, and it's known as BDNF.

Keep it in mind the next time you want to learn something new, create another habit, or happen to simply be in need of a little boost.

My journey to understanding the importance of wellness

Sat, 05 Mar 2022 21:21:52 GMT

How I maintain balance as a father

I’ll start by sharing something that many people don’t know about me.

And it’s that my interest in health started when I was in the 6th grade. One of my elective classes gave me the opportunity to learn about the healthcare field which included learning how to take blood pressure. After that I gained an interest in radiology and then became convinced that I was going to become a doctor; specifically, an anesthesiologist.

This continued into my teenage years, but while in high school I discovered engineering. And by my senior year I was torn. Should I pursue medicine or engineering? Since I was interested in both, I figured I’d get the best of both worlds by pursuing biomedical engineering. Unfortunately, the school I went to for undergrad didn’t have a biomedical engineering program, so I chose a different discipline. I ultimately ended up earning a bachelor’s in electrical engineering, a masters degree in systems engineering, all while forging a successful engineering career.

Well, first of all, as fathers we have to take full ownership of our health. It’s no one else’s responsibility; it’s ours. This was a hard one for me to accept because I’ve often found myself looking to others to show me how to eat better and do all that other stuff, lol.

Next, it’s important to start shaping systems that work for each of us. There are so many different fitness programs and eating styles out there, but the truth is that there is no one size fits all. We truly have to work at pulling the pieces together one by one. For me, this included figuring out the best time to workout. I also worked on ways to combat food cravings. This was a super major one for me because I absolutely love baked goods, fast food and chocolate.

I also got into the routine of motivating myself. I’ve made it a daily habit because I realize that motivation fades quickly. So it’s important to do it dally. For me this includes, watching motivational content, reading, and listening to uplifting podcasts.

Another big thing has been understanding that I need a support system. My system includes my wife, close friends, and other fathers who are trying to improve their general health and wellness. I’m very much an introvert and am very comfortable pursing things on my own. So seeking support from others has been a work in progress for me. It’s also an area I’ve made some of the most progress within.

This has all contributed to me losing 20 lbs and 6% body fat, as well as gaining muscle. I’ve learned that periodically reviewing my routines and making adjustments is crucial to maintaining progress. But it’s certainly doable. And most of all…it’s worth it.

Your path may be different from mine, but we all have them.

Let’s support each other on these paths and let’s keep working guys.

The Habit Loop

Sat, 26 Feb 2022 18:19:36 GMT

A quick guide to upgrading how you respond to life's challenges

Achieve any goal using keystone habits

Sat, 19 Feb 2022 20:52:23 GMT

Upgrade your habit loop and experience lasting change

It’s normal to want to experience change. Sometimes the change is related to your health, job, relationships, and more. The bottom line is that you often have some idea in your mind regarding where you want to be.

Say, for instance, you want to get into shape. You’ve often heard that it’s as simple as eating less and moving more. On some level this is true. There, however, is a little more going on here.

In this scenario, one of the best ways to achieve the change you’re looking for is to take a hard look at your habits; and your habits are made up of a few core components. You should start by looking at the activities needed to help get you into shape. For example, meal prepping, exercising a few times a week, and getting sleep. These activities combine to form your routine.

On one side of your routine is something called a cue. A cue could be a certain time of day. For a lot of us, when noon rolls around we’re feeling ready for lunch. Consequently, we grab a bite to eat.

On the other side of your routine is something called the reward. Typically, after eating a satisfying meal you feel energized, happy, and you’re ready to focus. These are all things you wouldn’t mind feeling over and over again, so what do you do when you’re cued by noontime? You eat and then feel energized and all that other stuff. And boom, there’s your habit.

Over time these routines become second nature, which directly results in some pretty deep seeded habits. You then find yourself often craving the reward.

A simple example, but this sort of thing is why it can be hard to make the changes you’re striving for.

Author Charles Duhigg describes the above habit loop concept in his book “The Power of Habit.” He then goes on to explain that building better habits can start with building keystone habits, and then zoning in on changing the routine component of the habit loop. Keystone habits are typically small wins you give yourself. They are also things that can trigger other habits. For instance, an exercise keystone habit might then lead you to eat at home rather than going out. So the next time you want to make any kind of change in your life, try to identify your keystone habits and then get moving.

It’s also worth mentioning that we often assign a moral value to our ability to make changes. For instance, feeling like we’re a bad person or that we’re simply not worthy if we fail. This couldn’t be further from the truth. The habits we’ve formed for ourselves are extremely powerful and usually can’t be changed overnight. In fact, our brains use these habits to help us function more efficiently.

So in addition to arming yourself with keystone habits, also arm yourself with belief. The belief that you’re capable of the change you’re seeking, the belief that you deserve it, and the belief that you have what it takes to sustain the change.

“Where you are is a result of who you were, but where you go depends entirely on who you choose to be from this moment on.”

- Hal Elrod, author of “The Miracle Morning”

Exercise can be your natural armor

Sat, 12 Feb 2022 19:16:23 GMT

The persistence high

Can't get to the gym? Still make progress with these at home workout tips

Thu, 10 Feb 2022 18:18:57 GMT

What you can accomplish at home may surprise you

How many times have you heard about the benefits of going to gym? I’m sure more than you can count. By now we all know that getting a workout in is good for us, but life happens and you often just don’t have the time. So if the gym isn’t an option for you and you’re forced to workout at home, here are a few tips that’ll ensure you still see results.

1. Do your workout in the morning . This is a pretty big statement coming from me because I’m not a morning person at all. I’d rather stay up late and wake up late. Once I started doing my workouts in the morning, though, I noticed my consistency easily doubled. The reason for this is because I was getting it in before responsibilities and unexpected challenges hit me. In order to make this happen you’re going to have to get to bed on time. Your goal is to get yourself up and going before your family wakes up. This way your time will be fully uninterrupted. If this means that you have to go into beast mode and get up at 5 am or even 4:30 am, then do it; it’s 100% worth it.

2. So now that you’re up, what workout do you do? Well, do whatever you want. Honestly, the point is really just to move your body. If you enjoy cardio, then go for a run. And if you have the space in your house, get an indoor bike. They give you a good pump without putting a lot of strain on your joints.

3. HIIT workouts are your best friend. If you have limited space, then find a free HIIT workout video on YouTube. If you don’t mind a subscription fee, then you could also join Apple Fitness or BeachBody on Demand. Both have great HIIT workouts, as well as lot of other stuff you might want to try.

4. If you want to lift, then get a bench and a few dumbbells. For years, I didn’t have enough room for a bench, so I used a stability ball and it worked just fine. I was able to do sitting, incline, and decline push/pull routines.

5. Want to make sure you stay focused? Then invest in a good pair of wireless earbuds to use during your workout. I’ve had the Powerbeats Pro earbuds for a while and they’ve worked great. If you’re doing an early morning workout, they definitely keep you from waking others in your household up.

6. Don’t want to do the same old cardio, strength, or HIIT workout? Try shadowboxing or kickboxing. BeachBody on Demand and FitOn both have decent kickboxing workouts. They’re fun, require no equipment, and really work you. If you want pure boxing, then consider 10 Rounds on BeachBody on Demand or Rumble TV. They’re both excellent. Title Boxing also has an app that’s pretty decent.

7. Let’s not forget stretching and yoga. These were often completely off of my radar, but as I’ve gotten older I see the benefits of moving my body in different ways. Yoga, especially, can do a lot for your mobility.

And if you just can’t get it in in the morning, then that’s ok. Afternoons and evenings are good, too. Just do something. It’s ok if your kids are around. If you want to include them in your workout, then cool. If not, don’t feel bad. You’re allowed to do something good for yourself. Them simply seeing you engage in a positive activity like that can have lasting effects.

Believe it or not, you don’t need a lot of crazy equipment to get in a good workout. Your home can be just as motivating and powerful.

Ok, let’s get moving.

How I quit soda and incorporated more water into my daily routine

Tue, 08 Feb 2022 04:20:38 GMT

A phased approach to KO'ing a limiting habit

I’ll start by saying that I love soda and any other sugary drink I can get my hands on. It all tastes so good.

Around my mid-20’s something changed, though. I noticed that my face routinely started to break out; a problem I hadn’t had before. I quickly realized that what I was eating had something to do with it, so I started cutting out different foods. I have to admit, I was a little hurt when I realized that it was due to soda. By this point lunch and dinner always included coke, pepsi, mountain dew…you name it. And I was hardly drinking any water.

At first, I felt like there was no way I’d be able to make such a big change. Soda and sugary drinks had become such a part of my daily routine. How could I go from drinking flavor packed stuff to boring old water?

Well, it’s possible. Here’s what I did.

First, I knew that trying to go cold turkey would just send me right back to buying a giant coke at the first hint of thirst. So I started by switching to drinking only sprite (or sierra mist or similar). I’m honestly not sure if this was any better than coke, but in my mind, it was. After a while I switched from drinking sprite to having flavored juices. I know that people sometimes water down juices because of the high sugar content, but I wasn’t there yet. I wanted all of the sugar.

Next, I started limiting myself to having soda or any other sugar heavy drink to one meal. I’d have water with all other meals. It seems small, but this was big for me because my routine led me to always having soda or juice with my meals. I eventually started to get used to having water more often. This led me to buying a water bottle and keeping it with me as often as possible.

I tried to stay as consistent as possible with my new routine and eventually the new habit stuck. The queues (hunger, fatigue, even happy occasions) that previously led me to drinking soda so often didn’t go away. In fact, they continued showing up like clockwork.

What did go away, however, was my response to these queues. Consistently reaching for water had become my norm.

I now routinely have water with most of my meals. I’ll typically have some kind of sparkling water (lime flavored spindrift is my favorite) if I want something with fizz. It’s nowhere near as flavorful as soda, but it’s good enough and isn’t loaded with sugar.

You might wonder why I chose to highlight such a seemingly straightforward topic. Well, for me, kicking my soda habit was one of the first big food related changes I’d ever made for myself. It was a habit that had become so ingrained in me that changing it seemed impossible. A little dramatic, I know, but that was truly my mindset at the time. This win gave me the confidence and motivation to start tackling other health related changes I wanted to make for myself.

I hope, in some way, this encourages you to begin working on whatever habit might be stifling you.

Healthy eating isn’t about depriving yourself of comfort and happiness. It’s about depriving all the negative things standing in the way of you building the fittest, healthiest, happiest version of you!

5 Benefits of Drinking Water

Sun, 06 Feb 2022 13:07:03 GMT

Don't underestimate the power of staying hydrated

Top 3 things you'll need to combat sleep debt

Wed, 02 Feb 2022 20:06:12 GMT

Arm yourself using these simple but powerful tools

The fitness transformation piece you're missing...Sleep

Tue, 01 Feb 2022 18:17:53 GMT

Use sleep to maximize your performance and get into shape

A small kiddo that comes into your room a few times a night, crying baby, and long day at work. As dads, we’ve all experienced these and other things that limit our ability to consistently get 7-8 hours of sleep at night.

Fitness and Nutrition expert, Shawn Stevenson, captures this perfectly in his book “Sleep Smarter” by highlighting how society seems bent on destroying sleep.

Wondering how? Well…Sleeping with screens, artificial lights, and crazy demands on our time, just to name a few. Think about it, sleep is one of the first things to go when we’re pressed for time. And our way of dealing with all of this is to grab a nap here and there to catch up; especially on the weekends.

If you’re serious about getting fitness results and giving yourself a competitive advantage, then zone in on your sleep.

Exercise

Not convinced? Well, let’s start by looking at the connection between sleep and exercise. Things like weightlifting and body weight exercises create small tears in your muscles. Catching some Z’s allows your body to then repair itself. The reason for this is because sleep is anabolic, and anabolism constructs molecules from smaller units, which literally builds you up. You forfeit the full advantage of this process if you’re not getting enough quality sleep.

Glucose

Being sleep deprived impacts your brain’s glucose level, and glucose is an essential carbohydrate that your brain uses for fuel. This directly impacts the prefrontal cortex, which is the area of the brain where problem-solving, decision-making, and high-level thinking reside. So this is one of the reasons why even though you’ve committed to eating chicken and broccoli, you end up finding yourself grabbing the BBQ Lays chips…or in my case, chocolate chip cookies and more…don’t judge me.

Mobile Devices

And then there’s our phones, tablets, and laptops. We’ve all heard that at night the artificial light from our phones can keep us from falling asleep. But what exactly is the impact of this light? And after a long day, what’s the harm in scrolling through TikTok before bed, right?

Well, it turns out that your body is pretty sensitive to the particular spectrum the artificial light falls within. It ends up affecting the release of melatonin in your body, which makes it harder for you to sleep. And melatonin regulates your body’s internal clock (or circadian rhythm - which tells us when to sleep).

I’m a believer!

Ok, these are just a few things to keep in mind when considering the impact sleep has on you. A few modifications here will leave you feeling, looking and performing better in no time.

It Starts With Our Mindset

Sat, 29 Jan 2022 20:55:38 GMT

Build a better you by first sharpening your thought life

As an adult, I’ve found it kind of hard to maintain good eating habits. Why? Well, let’s see. In college I had a meal plan that covered pretty much any food available in the main dining hall. Once I graduated and started working full-time, cooking was not a priority. Cooking at home did become much bigger when marriage and fatherhood arrived, but these years have also included a lot of fast food and takeout. Let’s face it, it tastes good, it’s faster, and I don’t have to put in any effort to prepare it. I tried a few times to make changes, but nothing seemed to stick. For a while I just chalked it up to being something that just wasn’t for me. It was too ingrained.

Well, this thinking started to change a while back when I came across a podcast interview HBR IdeaCast did with Carol Dweck. If you’re not familiar with her, Carol Dweck is a Stanford Professor and author of “Mindset: The New Psychology of Success.” Her book highlights two types of mindsets many of us often have; a Fixed mindset and Growth mindset. Basically, Fixed mindset folks believe that they are who they are and there’s no changing that. Growth mindset folks believe that the sky is pretty much the limit if we’re willing to put in the time and effort to improve ourselves. So just because we’re not born with particular talents, it doesn’t mean that we can’t acquire them. This led me to later read Geoff Colvin’s “Talent is Overrated.” A book that offers insights on achieving peak performance by putting in consistent and deliberate effort over time.

One thing a lot of us take for granted is how we speak to ourselves, which directly influences how we see ourselves. And so despite logically understanding that planning and hard work make a difference, my own self-talk kept me locked in the limiting belief that doing better with my health wasn’t something I could do. Through my faith, and seeking out growth mindset content I’ve been able to change this, but its required consistency from my end.

As fathers, each of us has the ability to improve and kick whatever limiting habits we might have. How? Just keep it simple. For instance, make a commitment to yourself to start each day by reading a devotional, journaling, or even meditating; whatever works for you. It can be 5 minutes or 15 minutes. The point is to start the day pouring in to yourself. You’ll be surprised at how something so simple can change how you see yourself. You can easily build on this with time. When we think of improving ourselves and getting stronger our first thought is often to lift weights and exercise. Yes, it’s important to be physically strong but you’re missing out if you don’t cultivate a strong mindset. A top-tier mental game will make you formidable and have you bringing your A-game daily.

Beginning your day growing your mental game is just the start. I’ll be back with more elements to help build your mental game.