Tag Archives: healthy living

Legion Genesis Greens Superfood Review + Healthy Recipe

The supplement market is saturated with products promising a wide variety of health supporting nutrients in a convenient capsule or as a powder. Searching for a good brand with quality ingredients that actually do as the bold words on the bottle claim is stressful. Luckily, Legion Genesis delivers a powerful greens superfood punch and has the research to back it up.

As Legion says, there are two major reasons why most greens products fail on their promises:

Legion Athletics Genesis_Other Greens Don't Work

Legion Athletics provides a host of supplements for men and women wanting to perform at their best every day. They are committed to providing products with high quality, healthy ingredients at clinically effective doses backed by published research. This is what makes Legion’s Genesis Greens Superfood stand out among the rest.

A photo posted by RC Liley (@going_dad) on

I take many supplements each day. Some in powder form, some as capsules, and some as a liquid extracts. They all serve a purpose in helping me think, feel, and perform better, but it gets overwhelming trying to keep up with taking each one separately, not to mention time consuming by having to measure out each dose.

greens supplement superfood

With Genesis, most of the supplements I take are inside, and Legion did all the work for me by providing each ingredient at clinically effective dosages backed by research.

Legion Athletics Genesis Supplement Facts

When I was given the opportunity to review their greens supplement, I jumped at the chance to try their product. Not only would it save lots of time from measuring, I already know how Legion uses only the best ingredients and cares about what they put into every product they create.

Here’s a list of key benefits taken directly from Legion’s site:

Legion Athletics Genesis Supplement Benefits List

Genesis is geared towards active individuals, but even if you’re just getting started in living a healthier, active lifestyle, this superfood alone will help get you going and stay on the right path. Here are the main players in Genesis that give this powder such potency. Provided from their site.


Research shows that supplementation with spirulina…

  • Improves the cholesterol profile [52]
  • Increases muscle endurance [53]
  • Helps control allergies [54]
  • Reduces muscle damage caused by exercise [55]
  • Helps the body eliminate heavy metals [56]
  • Lowers blood pressure [57]
  • Helps protect liver health [58]
  • Reduces systemic inflammation [59]
  • Improves insulin sensitivity [60]

The clinically effective dosage of spirulina ranges between 2 and 10 grams.


Astragalus Membranaceus

Research shows that supplementation with astragalus membranaceus…

There’s also animal research suggesting that astragalus promotes longevity, but this has yet to be explored in human studies. [69]


Moringa Oleifera

Research shows that supplementation with moringa…

  • Helps protect heart health [71]
  • Reduces blood pressure [72][73]
  • Mitigates DNA damage [74]
  • May have anti-cancer benefits [75]

The clinically effective dosage of moringa ranges between 500 and 2,000 milligrams of the leaf.



Research shows that supplementation with maca…

  • Improves subjective sense of well-being [76]
  • Improves sexual function in men and women [77]
  • Improves sperm production and health [78]
  • Improves libido in men and women [79][80]
  • Helps preserve joint health [81]
  • Can reduce feelings of anxiety and nonclinical depression [82]

The clinically effective dosage of maca extract ranges between 1 and 3 grams.


Broccoli Sprout

Research shows that sulforaphane is a promising anti-cancer nutrient and is also known to have potent antioxidant and anti-inflammatory properties. [85]

The clinically effective dosage of broccoli sprout depends on how much sulforaphane it provides, and the clinically effective dosage of sulforaphane is 1 to 9 milligrams.


But what about the taste? Something dark green with all of those healthy supplements must taste bad, right?

Nope. With the use of only stevia and erythritol as natural sweeteners and nothing artificial or full of fillers, the taste is quite pleasant. I just used water to mix my dose each day and could easily sip and enjoy the drink. If mixing with almond milk or in a smoothie, I bet it would be even better.

So it tastes good, but does it work?

Yes! I just returned from a week long family vacation and had no desire to lug my entire stack of supplements. Instead, I chose to bring Genesis to take at the start of each day. I’d drink a serving in water every morning on an empty stomach and could feel the smooth stream of energy, health and mood-boosting benefits throughout the day. Mixing is easy with no clumping in a shaker bottle. I mixed with a fork and had a few clumps, but since it tastes good, I didn’t mind.

As a guy who prefers to cook his own food, I had limited resources which meant I was eating less than usual. Being at the beach and a lover of all things active, I wasn’t just lounging around, I was fighting the waves, playing in the sand and water with my daughter, walking all over the area, and kayaking. I attribute my ability to maintain healthy energy levels and recover properly to do it all again to Genesis.

Legion Genesis_Perform Better

Playing with my daughter is extremely important to me, and my confidence in this supplement has been won for helping me perform at my best.

Standing with Avery in Ocean_Back

Even on the plane trip there and back, I was fasting until I could get to some real food, but Genesis kept me functioning at healthy levels. Without having water, I simply put the powder directly in my mouth and was amazed at how good it tasted like that. Imagine Pixie Sticks flavor, but in superfood form.

Now that we’re back home, I’m still taking Genesis every day and not touching my giant stack of supplements. I’m sure I’ll get back to them again, but why spend so much time when Legion has just what I want at the doses proven to work?

I’ve been completely satisfied with this greens superfood supplement and honestly can’t find anything bad to point out. Some people may not like the flavor, but I find it pleasing and could even eat it as a treat. I’ve used other healthy greens supplements and can say firsthand, they are not as pleasant.

Legion’s Genesis gives anyone that’s active or looking to become active what they need to get going. As a parent, I couldn’t recommend this enough to keep you performing at your best for you little ones. Life is too short not to get down and play with your family, so make sure you are living and leading the healthy life you want your loved ones to follow.

Legion Genesis_Be All That You Can Be

Update: I wanted a way to have a healthy, family-friendly snack that’s full of high quality protein and immune boosting superfoods, so I used Legion’s Genesis and their Whey+ Protein Powder to make a delicious bread sure to please the palate and fuel your body right.

Legion Genesis Green Superfood Protein Bread

by RC Liley

Prep Time: 5

Cook Time: 40

Ingredients (1 9×5 Loaf)

  • 1/2 cup coconut flour
  • 1/2 cup protein powder (I used Legion Whey+ Vanilla Protein)
  • 1/4 cup Legion Genesis Green Superfood
  • 1.5 tsp aluminum free baking powder
  • 1/4 tsp baking soda
  • 12 drops vanilla or regular liquid stevia (or use 3 – 4 stevia packets or 1/8th pure stevia powder)
  • 1 overripe banana, mashed
  • 1/3 cup canned unsweetened coconut milk
  • 2 whole eggs or 1/4 cup egg whites
  • 1/2 teaspoon cinnamon


Grease a 9×5 loaf pan making sure to get all the up the sides and corners. I used coconut oil.

Preheat oven to 350 F

Add all ingredients and blend until smooth.

Pour batter into the prepared pan and bake in the middle of the rack for 40 minutes.

Remove from the oven and let cool completely to room temp. This allows the bread to retract from the sides as it cools which makes it MUCH easier to remove.

Go around the sides with a thin rubber spatula or butter knife and turn upside down to remove from loaf pan.

Slice as thick or thin as you’d like and enjoy your healthy bread plain or with a pat of grass-fed butter. Better yet, smother it in NuttZo!

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Disclaimer: I received Legion Genesis free of charge in exchange for my honest review. All thoughts and opinions are 100% my own, and I truly love everything this company offers. Promise! 🙂 This post also contains affiliate links. If you click on them and make a purchase, I will earn a small commission. Thank you in advance if you do so. 🙂

Tips On Incorporating Your Family Into Your Exercise Routine

When you become a parent, suddenly your time — and really, your life, if I’m being honest — is never your own again. I say that almost jokingly, but it’s an entirely serious matter. When you become a parent, especially when your children are babies and literally rely on you to keep them alive and safe every single minute of every single day, it can be really easy for many aspects of your life to fall to the wayside, including matters of your own personal care and health, such as your fitness.

I have come to know many parents in my lifetime, and one of the biggest frustrations they all voice, regardless if they work full-time, part-time, stay at home, work from home, or any combination therein, is that they simply don’t have enough time or hours in the day to workout. We all have only 24 hours in each day, regardless if we have kin to care for in each of those hours, and there’s nothing we can do to get “more” time, as it is. If you want to take care of yourself and fit in fitness to be part of your daily routine, you’ve got to exercise as much commitment, flexibility, patience, and creativity to it as you do your own parenting. Take it from me!

I had been a committed and regular runner (and specifically, a marathoner) for nearly five years before I had my first child. I wanted to continue to run after I had my first child (and since I’ve had my second), and I’m happy to say that I’ve been able to do so. Like I said before, figuring out how to “fit in fitness” after having children necessitates a ton of flexibility and creativity — not to mention support from your family/partner and patience/grace from yourself — but it’s entirely possible. Below, I’ll outline my tried-and-true tips to help you figure out how you can fit in your fitness routine each day with your family in tow.

Invest in a running stroller so you can run with your children. I didn’t buy my first running stroller until my oldest was a year old, but by the time my second kid came around, I was running with her by the time she was just about 4 months old. If you like to run, and if your child’s weight and height satisfies your running stroller’s safety requirements, I can’t urge you enough to invest in a high-quality running-specific stroller. There are many buying guides out there that will give you some great insight into various stroller brands out there, and while their price tags might be shocking, they are worth their weight in gold. An added bonus: pushing a stroller while running doubles as an excellent strength workout, and the mental toughness you’ll cultivate over the miles of pushing upwards of 100 pounds is indescribable. Chat with your pediatrician before you run with your child, though, to be sure that you have his or her blessing.

Ride alongside your children/pull them along behind you. Many of us can remember learning how to ride our bikes for the first time and have fond memories of riding through our neighborhoods growing up. If you enjoy bike riding, consider getting a bicycle for your child so that he/she, too, can learn to ride and can eventually become proficient enough of a rider to ride alongside you. Conversely, if your child is very young, you could always purchase some type of bicycle trailer to pull your baby behind you on a ride. Having bikes in the family can also be a great resource to you/your partner because one of you can run while the other (plus the children) ride bikes or ride in the stroller, too. It goes without saying, but by riding bikes or running alongside your children, you’re setting a positive precedent for them — an excellent role-modeling example — that exercise is both fun and a necessary part of a healthy and vibrant lifestyle. If your children grow up constantly seeing you or your partner exercising, chances are that your children will emulate your behaviors in their own lives, too. Everybody wins!

Embrace your inner yogi as a family. While physical health and well-being is important, so, too, is mental health. As a family, you can easily incorporate a family-centered yoga practice into your everyday routine in the comfort of your own home. There are many DVDs out there that offer family-friendly yoga routines — ones that don’t require an advanced yoga practice or even much in the way of experience — and you may find that the calming effect of yoga helps you to connect with your children and with your family in ways that are harder to come by when you’re out pounding the pavement on a run or logging miles on a ride.

Go for a hike (or even a walk through the mall). Last but certainly not least, one of the easiest and most accessible activities you can do as a family — while still satisfying a personal fitness goal — is to simply go for a walk or a hike. It doesn’t matter if you stroll through a local mall or if you hit up your local park; sometimes, it’s just nice to slow down, take in the scenery, and chat with your family. Again, if your children are very young, you could always push them along in a stroller or even wear them in a baby carrier, if you’d like. Regardless of the type of walking or hiking adventure you take, the experience remains a way for you to connect with your family and incorporate them into your exercise routine — and in the process, model for them that regular physical activity is an important and meaningful part of day-to-day life.

I’ll be the first to admit that being a parent can be really tough and trying at times, and it’s easy to neglect our own personal welfare and health for the sake of our children — or because we feel like we “just don’t have the time.” My experiences have taught me that it’s entirely doable to incorporate my family into my regular exercise routine, so long as I am patient, flexible, and creative with my endeavors. Some of my most meaningful training runs and races have been the ones that I’ve run with my kids, and I have no doubt that if you also include your family into your training, that you, too, will find your time with your family while on a run, ride, walk, or meditation also incredibly meaningful.

Author’s Bio:

Dan Chabert
Dan Chabert

Owner of Runnerclick.com, Nicershoes.com and Monicashealthmag.com. He is an entrepreneur from Copenhagen, Denmark. He loves to travel and compete in ultramarathon distance races. He has been featured in a lot of running blogs around the world.

5 Healthy Summer Habits for Kids

I’m handing the Going Dad reigns over to another stay-at-home dad who’s also into nutrition, fitness, and raising a healthy family. Sean Morris has a wealth of information on healthy living to share, and today it’s all about habits to help our kids keep healthy and have fun during the summer months.

Summer is filled with fun, relaxation, and the joy of not having a rigorous school schedule to keep up with. But summer can also mean later nights, meals from the baseball field concession stand that aren’t exactly the healthiest choices, and other poor health habits sunscreen, safety, healthy living, that can impact both physical and emotional well-being over time. Here are a few healthy summer habits to instill in your kids that will cultivate healthier habits for life.

Always Wear Sunscreen

If your child loves to spend the whole day outside in the sun, wearing sunscreen is a habit you’ve probably already developed. But even if your kids tend to spend more time indoors on their smartphones or video games, teaching them about the risks of sun damage is a valuable nugget that will help them stay healthy and well throughout their lives. The sun can cause damage even on cloudy days, so daily sunscreen application is key for all children and adults.

Check for Ticks

Ticks carry Lyme disease, and in some parts of the U.S., tick populations are growing. It’s not always possible to avoid areas where ticks are common, but you can wear insect repellent and protective clothing (with long sleeves and long pants) when you know you’ll be in an area well-populated with ticks. You should also carefully check your child’s entire body for ticks after spending time in such areas. Remove ticks properly and know when it’s necessary to seek medical attention for a tick bite.

Get Adequate Sleep

One especially useful habit to foster in your kids is getting ample rest every night. Sleep is the time your body uses to rest and rejuvenate, yet, especially during the summer, many children and young adults happily sacrifice sleep to participate in fun, late-night activities, whether they’re simply watching TV past their bedtimes or hanging out with friends. Teaching your kids now that the time they spend awake is more productive and enjoyable when they’re well-rested will prepare them to make better choices about sleep as they get older.

Stay Hydrated

When kids are having fun outdoors, it’s easy to forget about drinking water to stay hydrated. Most kids won’t think about drinking unless their bodies are telling them they’re thirsty, but they may ignore such cues if they’re having too much fun. Have your kids carry a water bottle, and encourage them to drink pure, cold water rather than sugary sports drinks. If they do have a sweet tooth, adding a splash of citrus fruit or berries can enhance the flavor of plain water, making it more appealing to some kids. Make sure they know that it’s necessary to drink more water than usual on especially hot days or when they’re engaging in rigorous physical activity.

Stay Safe Around Fire and Fireworks

Camping, Fourth of July celebrations, and other activities bring with them camp fires and fireworks displays. Kids who understand fire safety and know how to stay safe around fireworks are less likely to suffer burns or injuries. Teach your kids about the dangers of fire and fireworks, how to use child-appropriate fireworks such as sparklers safely, and safe habits to practice around fires.

Teaching your children how to stay safe in the many different circumstances they’ll encounter throughout life is no simple process. As a parent, you want to protect your child from every possible danger. While you can’t be there to keep them safe every moment, you can begin to teach them safe and healthy habits that will help them lead a long and happy life.

Sean Morris became a stay-at-home dad after the birth of his son. Though he loved his career in social work, he couldn’t pass up the opportunity to get to spend more time with his kids. He enjoys sharing his experiences via LearnFit.org and hopes writing for the site will help him provide other parents with tips and advice on juggling life, career, and family.

Image via Pixabay by milli_lu

Meeting other health-minded dads like Sean is always a pleasure , and hopefully he’ll share more of his tips/advice on healthy living in the future. Thank you Sean, for taking the time to create this list of handy healthy summer habits for kids!