Healthy Snacks

Dixon Troyer • March 27, 2025

Healthy Snacks to Fuel Your Workout


6 Healthy Snacks to Fuel your Workouts


As a fitness enthusiast, you know that proper nutrition is essential to fuel your workouts and support your overall health and wellness. At 3 Elements Lifestyle, we believe in the power of whole, natural foods to provide the energy and nutrients your body needs to perform at its best. Here are 5 healthy snack options that are great for fueling your workouts:


1. Fresh Fruit & Nuts: Combining fresh fruit with nuts is a match made in heaven. Fresh fruit provides a natural source of carbohydrates, while nuts offer a boost of healthy fats and protein. Try pairing sliced apples with almonds or bananas with walnuts for a satisfying snack that's easy to take on-the-go.


2. Raw Veggies dipped in Hummus: This is one of my favorites! Veggies dipped in hummus make for a perfect pre-workout snack, providing a balance of complex carbohydrates, fiber, and protein to fuel your body. Crisp vegetables like broccoli, bell peppers, and carrots offer essential vitamins and minerals, while hummus delivers a dose of plant-based protein and healthy fats to keep your energy levels steady during exercise.


3. Energy Balls: (recipe at the end of blog) These no-bake bites are made with rolled oats, nuts, and dried fruit, the perfect snack to fuel your workouts. Simply mix together your ingredients, roll into balls, and refrigerate until firm. Energy balls are a great way to get a dose of complex carbohydrates, protein, and healthy fats in one convenient package. They’re tasty too!


4. Avocado Toast: Another favorite of mine. Avocados are a great source of healthy fats, which are essential for energy production and muscle function. Spread mashed avocado on whole grain toast, sprinkle with sea salt and pepper, and top with sliced tomatoes or red onion for a snack that's both delicious and nutritious.


5. Greek Yogurt & Berries: Greek yogurt is a great source of protein, which is essential for muscle recovery and growth. Combine it with fresh or frozen berries for a snack that's high in protein, fiber, and antioxidants. Always check your ingredients. Look for plain, unflavored Greek yogurt to avoid added sugars and artificial ingredients.


6. Trail Mix: Trail mix is a classic snack that's easy to make and take on-the-go. I recommend not buying it. Make it yourself so it’s not loaded with sugar. Simply mix together your favorite nuts, seeds, and dried fruit. Add a few dark chocolate chips for a sweet treat if you like. Look for ingredients that are free from added sugars and artificial preservatives to ensure you're getting a snack that's both healthy and delicious.


Why Whole Foods Matter: At 3 Elements Lifestyle, we believe that whole, natural foods are the key to optimal health and wellness. Processed foods, on the other hand, can be detrimental to your health and fitness goals. Here are a few reasons why whole foods matter:


 Nutrient-dense - Whole foods are packed with vitamins, minerals, and antioxidants that are essential for energy production, muscle function, and overall health.

 Fewer additives - Whole foods contain zero additives, preservatives, and artificial ingredients that can be harmful to your health.

 Better digestion - Whole foods are easier to digest, which means you'll experience fewer digestive issues and more energy throughout the day.



Conclusion: Fueling your workouts with healthy snacks is essential for optimal performance and recovery. By choosing whole, natural foods, you'll be providing your body with the nutrients it needs to perform at its best. Try incorporating these 5 healthy snack options into your routine and see the difference for yourself. Remember to always choose whole, natural foods whenever possible, and avoid processed foods that can hinder your progress. Happy snacking!


Energy Balls (recipe from Lisa O!)

Grab a large bowl for mixing

• 1 cup oatmeal

• 2/3 cup shredded Coconut

• ½ cup almond butter

• ½ cup pecan chips

• ½ cup dark chocolate chips

• 1/3 cup honey

• 1 tsp. vanilla •


Chill in refrigerator for 1 hour, then roll into balls. A very tasty treat!

*You can also add dried fruit (such as dried cranberries, raisins, or cherries)


Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.


Visit his Web site at: www.3elementslifestyle.com, email at Dixon@3elementslifestyle.com or call 805.499.3030.

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10 Fitness & Nutrition Tips for Beginners to Kickstart Your Health Journey

By Dixon Troyer • July 25, 2023
Embarking on a fitness and nutrition journey can be both exciting and overwhelming, especially for beginners. At 3 Elements Lifestyle, we understand the importance of guiding newcomers through their initial steps toward a healthier lifestyle. In this blog, we will provide you with 10 practical tips that will help you kickstart your fitness and nutrition journey with confidence and determination. 1. Set Realistic Goals: Begin by setting realistic goals that align with your fitness and nutrition aspirations. Start with small, achievable targets to avoid feeling overwhelmed or discouraged. Gradually increase the intensity and duration of your workouts as you progress. Going cold turkey on your eating never works out. Go slow and let the body adjust. You are in it for the long run. 2. Find Your Motivation: Identify your personal motivation for pursuing a healthier lifestyle. Whether it's to improve your overall well-being, increase energy levels, or boost self-confidence, having a clear motivation will keep you focused and committed throughout your journey. Write your goals down, so you know exactly what they are. I recommend placing them in the refrigerator so you will see then every time you open it. 3. Participate in Group Classes: Joining group classes like at 3 Elements Lifestyle can provide you with the support and motivation needed to stay consistent. Our classes are always led by a trained instructor. The workouts include bodyweight training, HIIT, kettlebells, cardio, strength training, battle ropes, tire flipping, and offer a diverse range of workouts that cater to different fitness levels and preferences. 4. Prioritize Nutrition: Fitness and nutrition go hand in hand. Nourishing your body with the right foods will enhance your workouts and accelerate your progress. Poor quality food will do the opposite. Focus on consuming a balanced macro diet rich in whole grains, lean proteins, fruits, lots of vegetables, and healthy fats. Consult a nutritionist for personalized advice if needed. 5. Stay Hydrated: This is a big one. Maintaining adequate hydration is essential for overall health and optimal workout performance. Drink plenty of water throughout the day, especially before, during, and after exercise. Hydration helps regulate body temperature, supports joint health, and aids in nutrient absorption. A good marker for daily water intake is to take your weight, divide it by two and drink that many ounces a day. 6. Listen to Your Body: Pay attention to your body's signals during workouts. Push yourself to challenge your limits, but also know when to rest and recover. Overtraining can lead to injuries and burnout, so allow yourself time for adequate rest and rejuvenation. 7. Incorporate Resistance Training: In addition to cardiovascular exercises, include resistance training in your workout routine. This helps build lean muscle mass, increases metabolism, and improves overall strength. Start with bodyweight exercises and gradually introduce kettlebells, weighted balls or weights as you progress. 8. Prioritize Sleep: Adequate sleep is crucial for muscle recovery and overall well-being. Aim for 7-8 hours of quality sleep each night to support your fitness goals. Establish a bedtime routine and create a sleep-friendly environment to optimize restful sleep. 9. Track Your Progress: Keep a record of your fitness and nutrition journey to track your progress effectively. Monitor changes in your strength, endurance, and body composition. This will not only help you stay motivated but also enable you to make adjustments to your routine as necessary. 10. Celebrate Milestones: Celebrate your accomplishments along the way, no matter how small. Recognize your dedication and hard work by treating yourself to a non-food-related reward or sharing your achievements with friends and family. Remember, every step counts! In conclusion, embarking on a fitness and nutrition journey as a beginner can be challenging, but with the right guidance and mindset, it becomes an empowering experience. At 3 Elements Lifestyle, we are committed to helping you kickstart your journey on the right foot. By setting realistic goals, prioritizing nutrition, staying consistent, and listening to your body, you'll be well on your way to achieving a healthier and more fulfilling lifestyle. Get ready to unleash your potential and embrace the transformative power of fitness and nutrition, and a better, healthier life! Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.

Bouncing Back Strong: The Power of Group Fitness Classes after a Setback

By Dixon Troyer • June 26, 2023
Embarking on a fitness journey is an exciting endeavor, but setbacks can sometimes throw us off track. Whether it's due to an injury, lack of motivation, or a busy schedule, setbacks can derail our progress. Covid stay at home orders also caused some major setbacks, including weight gain and poor health, where some people are now afraid to go to the gym. However, with the right mindset and approach, we can overcome these challenges and regain momentum on the path to a healthier, fitter self. We all want that, right? In this blog post, we will explore effective strategies to help you bounce back stronger by harnessing the power of group fitness classes. 1. Reflect, Reset, and Reconnect: Take a moment to reflect on the setback and acknowledge it as a natural part of the fitness journey. Embrace the opportunity to reset your goals and priorities. Group fitness classes can be an excellent choice to help you reconnect with your fitness routine. They provide structure, variety, and a supportive community that can reinvigorate your passion for fitness. 2. Gradual Progression within a Supportive Environment: Group fitness classes offer a structured and progressive approach to exercise. Whether it's high-intensity interval training (HIIT), body weight training or strength training, these classes are designed to accommodate various fitness levels. Starting with low-impact options or modified movements, you can gradually progress and rebuild your strength while being mindful of your body's limitations. The supportive environment of the class encourages camaraderie, providing motivation and accountability to help you stay consistent. 3. Expert Guidance and Personalized Attention: Group fitness classes are typically led by certified instructors who have the knowledge and experience to guide you through proper techniques and form. They can help you adapt exercises to fit your specific needs, ensuring safety and preventing further setbacks. Additionally, instructors often offer modifications or alternative exercises, catering to different fitness levels and abilities. This personalized attention helps you navigate any limitations while still challenging yourself. 4. Motivation and Accountability: One of the most significant advantages of group fitness classes is the built-in support system. Exercising alongside others who share similar goals and challenges can be highly motivating. The collective energy and positive atmosphere during classes can push you to give your best effort, even on days when you feel less motivated. The sense of camaraderie and accountability within the group fosters consistency and helps you stay committed to your fitness journey. 5. Fun and Variety: Here at 3 Elements Lifestyle, we offer group fitness classes that will be a different workout every day, focusing on upper body, lower body, cardio and core every workout. That variety is ensuring that you'll find something you enjoy. The variety keeps workouts exciting and prevents boredom. This variety will hopefully reignite your enthusiasm for exercise, making it easier to get back on track after a setback. Conclusion: Experiencing setbacks on your fitness journey is normal, but it's how you bounce back that truly matters. By reflecting on the setback, resetting your goals, and reconnecting with group fitness classes, you can regain your motivation and momentum. Embrace the supportive environment, expert guidance, inspiration, and variety that group fitness classes offer. You'll not only recover from setbacks but also find new levels of strength, endurance, and enjoyment on your path to a healthier, fitter you. Let’s get back on track, embrace the power of group fitness, and be amazed at the positive impact it can have on your overall well-being. Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.

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By Dixon Troyer • May 18, 2023
Alzheimer's disease is a neurodegenerative disorder that affects millions of people worldwide. It is characterized by progressive cognitive decline, memory loss, and other symptoms that can be debilitating. However, research has shown that there are several steps that can be taken to prevent or slow the onset of Alzheimer's disease. And at 3 Elements Lifestyle, we promote them all. Here are some of the proven steps to help prevent Alzheimer's: Exercise and Fitness: Studies have shown that regular exercise and physical activity can significantly reduce the risk of developing Alzheimer's disease. Exercise helps improve blood flow to the brain, which can increase the growth of new brain cells and improve cognitive function. Aerobic exercise, such as walking, jogging, or cycling, HIIT classes, and kettlebell routines has been shown to be particularly effective in reducing the risk. Eating Healthy: A healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for brain health. Research has shown that diets high in saturated and trans fats can increase the risk of developing Alzheimer's disease, while diets rich in omega-3 fatty acids, such as those found in fatty fish like salmon, can help reduce the risk. You also feel better when you eat healthy. Proper Rest: Getting enough sleep is crucial for overall health, and it is also known to reduce the risk of Alzheimer's disease. Studies have shown that lack of sleep can lead to cognitive decline which will increase the risk. You’ll also feel better and be more productive with proper sleep. Proper Hydration: Staying hydrated is essential for brain health. Dehydration can lead to cognitive decline. An easy formula is to take your weight, divide it by 2, and drink that many ounces. Example, if you weigh 160 pounds, you should drink 80 ounces of water a day. Also avoid sugary drinks and excessive caffeine, which can dehydrate you. Socialization: Socialization is essential for overall health and can also help reduce the risk. Joining a group fitness class or going to the gym can provide social benefits and improve cognitive function. Exercise has been shown to stimulate the release of endorphins, which improve mood and reduce stress. In conclusion, regular exercise and physical activity, eating a healthy diet, getting proper rest, staying hydrated, and socializing can all help reduce the risk of developing this debilitating condition. And you should start now, regardless of your age. By incorporating these steps into your lifestyle, you can improve your overall health and reduce the risk of Alzheimer's disease. Stay Healthy and sharp, my friends! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Dixon@3elementslifestyle.com or call 805.499.3030.