HOW MUCH PROTEIN DO I NEED?

I get asked this question A LOT! Most people are confused about how much protein they should be eating each day. How much is enough? Can you eat too much? How do you figure out how much you need?

There are a few factors to take into account when determining how much protein you should be consuming daily. You need to consider your weight, activity level and whether you are trying to gain muscle, maintain your current physique or lose weight. The recommended amount of protein for a healthy adult is 0.6 grams to 1.5 grams of protein per pound of body weight.

If you are looking to maintain your current weight and physique and are minimally active, 0.6 - 0.8 grams of protein per pound of body weight is suffiecient. If you are an active and athletic female wanting to build muscle and lose fat, you want to consume 1 gram of protein a day per pound of body weight. Males involved in vigorous exercise programs looking to build muscle are going to need to consume 1-1.5 grams of protein per pound of body weight.

Wondering what this looks like?

A 135 pound athletic female participating in active workouts should be consuming 135 grams of protein a day. Here is an example of how she can get there...

BREAKFAST: 3 Egg White Omelette with Turkey, Veggies and Orowheat Double Fiber English Muffin
Egg whites=12 grams
Turkey = 9 grams
English Muffin = 5 grams

SNACK: Greek Yogurt with Berries
Greek Yogurt = 18 grams

LUNCH: Salad with 4 oz. Chicken Breast and Veggies
Chicken Breast = 26 grams

SNACK: PureFit Protein Bar
Protein Bar = 19 grams

WORKOUT RECOVERY: Protein Shake with Fresh Fruit
Protein Shake = 20 grams

DINNER: Grilled Salmon with Veggies
Salmon = 25 grams

DAILY TOTAL = 135 grams

Protein is essential for muscle growth, recovery and repair as well as for fat loss, metabolism regulation and blood cell development. As always, water is an essential part of healthy living and necessary for the digestion of protein. Make sure you are drinking 64 - 96 ounces of water every day!

BE STRONG!!!

SKINNY VS. STRONG

Do you want to be skinny or do you want to be STRONG? Being STRONG isn't a fad, being STRONG is a way of life. You can be skinny for a little while, being STRONG is forever. STRONG is sexy, empowered and energized. Let's get it guys! BE STRONG!!!

I know it is Monday morning all...but, we are going to get DEEP! (-; I love the article below and what Oprah has to say about "real power". Anyone can appear powerful and often we credit false outward characteristics and status as power. Real power, true power comes from within. I always tell my clients "don't underestimate your super powers"...your real power! We all have incredible power within..."When your life is on course with it's purpose, you are your most powerful." Find the power within you and you will be unstoppable...get out there and use those "super powers"! It's there...you've got it inside! Find it and you will be your best, most powerful self!!! I love it!!! (-:

http://www.oprah.com/spirit/What-Oprah-Knows-for-Sure-About-Real-Power

PUSH THROUGH YOUR PLATEAU WITH INTERVAL TRAINING

Whether you have hit a plateau in your weight loss, are bored of your cardio routine, are wanting to increase your endurance and speed or are just wanting to burn some fat and get lean...interval training can make it happen! Try these interval routines and let me know how it goes! Your treadmill workout will be anything but boring! HAVE FUN!!!

Getting Started

Before beginning any of the intervals below, warm up for 5 minutes with a slow jog or quick paced walk to get your blood flowing. When you are moving at your active recovery pace, always keep the incline at 1% or higher to simulate road running, as treadmills are almost always at a slight downhill grade when they are in the ‘neutral’ position of a 0% incline.

Side Shuffle
You are going to start this interval at a lower pace, around 3.5-5.4 on your treadmill speed setting. Walk for 2 minutes. Holding the side rail, turn your body to the side and shuffle your feet in a side stepping motion. Don't grapevine, but get in an athletic position, almost like a high squat as you side shuffle. Continue the side shuffles for 2 minutes. Walk or jog forward for 1 minute and repeat on the other side. Continue for 30-45 minutes.

Hill Walk-Low Run
Begin at a jog for two minutes at a 6.0-6.8 pace. At the end of the two minutes, drop the speed to a brisk walk and raise the incline to 7%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Repeat the intervals, bumping up the incline by 1% each time you hill walk. Continue for 30-45 minutes.

Hill Run
See the above hill walk-low run, but maintain the jogging speed for the entire workout. Raise the incline for only 1 minute and increase by .5% each time rather than a full percent.

Sprint to Jog
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. This high interval speed should be difficult to complete toward the middle of your workout and/or during each interval. Match the length of the sprint with the recovery (1 minute for each or 2 minutes for each), then recover at 6.5 again. Repeat as many times as desired.

Incline Sprint
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. You are now going to match the incline to your speed. If you are running at a 7.0 on the treadmill speed, raise the incline to 7.0. Run for 30 seconds on the treadmill then jump your feet to the sides and recover for 30 seconds. Increase you pace and incline 0.5 every 5 minutes until you are at your max. Drop it down to where you started and do it again! Continue for 30-45 minutes.

Incline and Sprint Combo
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed and the incline to 1%. Jog for 2 minutes, then, raise the incline to 2%. Every 2 minutes you are going to raise the incline another % until you reach 10 minutes and 5% incline. At 10 minutes, drop it down to a 0% incline and increase your pace to a sprint around 7.5. Sprint for 5 minutes then slow it down and start it again. Continue for 45-60 minutes.

No matter if you are in the gym, on the court, on a trail, or going up a mountain...kicking ass is awesome! Get out there this weekend and kick some! Run hard, play hard, lift hard...give it your all and kick some ass!!! (-:

Where your head is at is more important than where your body is at. Pure determination and believing in your strength, endurance and abilities will take you further than you thought possible. "NOTE TO SELF: Don't let your head give out before your legs give out.

When it comes to achieving fitness and weight loss goals, the "reasons why" you want to get stronger, fitter and to a healthier weight sometimes get lost in the "numbers". Focusing on the number of pounds we need to lose, the number of workouts we need to get in each week and the number of reps we need to complete can become overwhelming, stressful and de-motivating. Focusing on the reasons why you want to lose the pounds, workout hard and get to your goal is much more motivating, inspiring and more likely to get you into the gym than the numbers. Take a minute today and write down the reasons why you want to improve your fitness and get to your goals. Then post your "reasons why" somewhere you will see them everyday. Post them on your bathroom mirror, your fridge, your computer...wherever you need to! Remind yourself why you are working so hard! These constant reminders of "reasons why" will help you stay focused, commited and motivated!