Category Archives: personaltrainer

Why you should be Protein Pacing

What is Protein-pacing? 

“Protein pacing,” Dr. Arciero defines, “is the scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”

As a professor of health and exercise sciences and director of the Human Nutrition and Metabolism laboratory at Skidmore College, Dr. Arciero has been a key figure in research on protein pacing. He was also the lead researcher in a series of recent studies, including those that involved Isagenix products, investigating protein pacing for losing weight, cardiovascular health, and athletic performance. (See references below)

 

 

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The science behind it:

By consuming protein throughout the day, you can maximize muscle maintenance during weight loss and muscle building when combined with exercise. Even more intriguing to those seeking fat loss, recent research suggests that protein pacing could increase your basal metabolic rate and improves body composition regardless of dieting.

Science translation: You can build muscle and burn fat without severely restricting calories.

“When subjects ate a diet higher in protein, specifically from whey protein, and paced their protein intake, they lost more body weight, more body fat, more abdominal fat, and they maintained their lean body mass. Importantly, these beneficial improvements were achieved even though total calories consumed were identical to a normal eating pattern,” Dr. Arciero explained.

Protein intake alone can stimulate a greater thermogenic response (increasing metabolism) compared to carbohydrate and fat, meaning it requires more energy to process. Protein can also increase satiation (sensation of fullness)

So how do you “Protein-pace?” 

Introducing the simple six meal plan ! simple6mealplan

Eat every 2-4 hours be sure there is protein with every meal and/or snack!

Start with 20-24 g Protein per meal and 10-15 g of Protein per snack. (Macro-nutrient number goals will vary depending on several factors age, gender, activity level and specific goals-some may need more.)

 

Here is a photo of a traditional Isagenix 30 day system. We weave in IsaLean Shakes and meal replacement bars for one meal and one snack each day. This provides a minimum of 48 g of Protein from just the shakes, helping obtain your macro-nutrient goals for the day. We balance out the other meals and snacks to fit a 40% carb, 30% pro, 30% fat balance.

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Another quick grab and go Protein Option:

eggwhites

Egg White Scramble Muffins

2 Cup egg whites

1 Cup Diced vegetables 

1 clove garlic (optional)

2 T of Braggs 24 herb seasonings

1 T coconut/avocado oil

Salt and pepper to taste  

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees F. Spray muffin cups with cooking spray.
  2. Heat cooking oil in a skillet over medium heat; cook and stir veggies until slightly soft. Remove from heat and cool. If using squeeze spinach to remove excess moisture.
  3. Whisk egg whites and spices together- mix well. Add veggies. Pour egg mixture into the muffin cups almost to the top. Place the muffin tin on a rimmed baking sheet and pour water halfway up the sides of the muffin tin to create a water bath.
  4. Bake in the preheated oven until muffins are set in the middle, 20 to 25 minutes.

 

Protein rich SNACKS

Toasted Pumpkin Seeds

2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein

Edamame Poppers

The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.

1 cup edamame pods sprinkled with sea salt: 15 grams protein

Toasted Quinoa

Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!

1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein

 

Cheesy Kale chips 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein

 

Roasted Chickpeas

3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein

 

REFERENCES:

http://www.drpaulsprotocol.com/index.php/who-is-dr-paul

http://www.isagenixhealth.net/protein-pacing-works-fat-loss/

http://www.isagenixhealth.net/isagenix-improves-body-composition-weight-loss-long-term-weight-maintenance/

http://www.mdpi.com/2072-6643/8/8/476/htm

 

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Nutrient timing for Sports Nutrition

Nutrient Timing Chart
Amped PERFORMANCE PRODUCTS

ampedlineproducts
Suggested timing of products as per Dr. Paul Biondich (chiropractor, founder of Biondich Performance Science and creator or high performance sports nutrition programs for elite athletes, professional athletes, performance athletes and weekend warriors).

💪🏼Amped NOx: 1 ½ to 2 hours prior to you work out for maximum affect. Significantly improves blood flow in the body. INSTANTLY changes performance time on first try! Can be taken every day. For maximum benefit if you’re in a race, take it for 6 days leading to and including race day. Note: Can be taken the night before as blood nitrate levels will remain elevated for 24 hours (incredible). Do not take after brushing teeth. The product starts working with the saliva in your mouth. Swoosh around if you can before ingesting.

💪🏼Amped Power: 30 minutes prior to training. Helps to push limits, increase circulation which will bring more energy to the muscle and help to remove waste.

💪🏼E Shot: 10 minutes before training. In addition to Amped Power, this shot with 85 mg (low dose) of natural caffeine and plant based adaptogens will give you some added energy and help to control cortisol which is key to recovery.

💪🏼Optional: Amped Recover can be added to your Amped Power! This BCAA complex can be used prior to training to offset the use of BCAA’s that are in our muscles. If we deplete too much muscle glycogen, glucose and use our BCAA’s in our body, we can end up in the negative and that can lead to over training and poor recovery. Taken before you will set yourself for a small net loss and have a larger net gain which will lead to better recovery, building, repair, and change in performance.

💪🏼Amped Hydrate (formerly Replenish): Sip while training. The minute your glucose levels drop below a certain point, cortisol is stimulated. Drinking electrolytes helps to maintain blood sugar levels, impedes cortisol which means better recovery.

💪🏼Amped Fuel: An all-natural carbohydrate complex, of delicious tasting applesauce, helps to fuel your workout. Excellent for endurance athletes. Based on duration of work out, say over an hour and half to two hours, this can be taken right away for fuel or within the first 15 minutes. Excellent for marathon runners. Ironman Athlete and Performance coach Steve Bentley takes the product every 20 minutes when training hard. Or if needed, toward the end of a work out when you have more to do but are running out of steam.

💪🏼Amped Recover: Taken immediately post training. Due to the 2 to 1 to 1 ratio of leucine, isoleucine and valine, this product maximizes growth, repair and recovery while decreasing fatigue and soreness.
Post Work Out Shake: 15 minutes after working out. Isalean Pro (or 1 ½ scoops of Isalean with one scoop Isapro or 2 scoops Isapro for a whey only drink). Mixed with one scoop of greens to enhance alkalinity and absorb lactic acid, a scoop of Ionix to reduce cortisol and aid in recovery with your ageless essentials and Product B. Insulin is up post workout, which is the driver of nutrition to protein receptors in our body! Drink, drink, drink! You want to get all that nutrition into the body when it is totally ready to receive it and get it to the right places.

Notes: Amped Power with it’s muscle building properties can be deemed a fat loss tool as it increases lean muscle, power, performance and health. Muscle is the engine that burns fat

Products were created by a team of approximately 45 scientists and PHDs. They are safe, all natural, no-compromise products with proven efficacy for dosing.

WHAT IS THE INFORMED-SPORT CERTIFICATION?
Informed-Sport is a certification program that regularly tests dietary supplements for banned substances and
confirms they’ve been manufactured under high-quality standards. Not only are the products tested, but the
manufacturing facilities are also assessed to ensure that the risk of cross-contamination is limited. For more
information, see Informed-Sport.com.
WHAT SUBSTANCES DOES INFORMED-SPORT SCREEN FOR?
LGC tests for a wide range of banned substances on the World Anti-Doping list including anabolic agents,
stimulants, drugs of abuse, and beta-2 agonists.

informedsportcert

The Journey of Loving yourself

This blog is extremely personal. I want to bare my soul in regards to my body and mind transformation process with all of you.

Before I start, I’d like to ask you: What drives your food decisions? Why do you eat certain foods? I

Is it out of fear of something? Fear of gaining weight? It is emotionally driven?

or Is it because you’ve learned about specific nutrients that your body needs and enjoy the process of fueling yourself with healthy choices?

 

My personal development and weight loss journey has not been easy. I’ve been learning about my body, fitness and nutrition since I was 16  years old. I had always struggled with body image acceptance and loving myself for how I am. I grew up overweight, with braces, headgear, and acne. Middle and high school were very rough years for me.

 

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Before photos: Bottom photo age about 15, my deepest darkest year. Top right age 14.

Top left I am about 16 or 17 years old & this is within my first few months of beginning to workout. I developed an eating disorder termed “non-purging bulimia” where I purged in the form of over exercising at least twice a day. I was taking ephedrine pills, forging notes to get out of school early to work out. I wrote down everything I ate and only allowed certain foods at certain times, if I missed the window, I wasn’t allowed the food.

Here are two short sections from my essay written freshman year of college 2003

“My eighth grade year was my all time worst. This was when I was the biggest of my fat stage. I had grown to the size of 14/15, and felt like I was the biggest girl in my grade. Boys in my Earth Science class would call me names, make me put my head down in tears and not want to show my face until the end of class. One boy told me that if I died he would throw a party and everybody would come. This struck me so hard and it later led me into making one of the biggest mistakes I’ve ever made. The emptiness and hatred I felt inside was unforgettable.  I got braces the spring of eighth grade and those made me feel uglier than ever.  I would look at myself in the mirror, smile, and then cringe at the site of the metal junk that covered my teeth.  My self-esteem had reached rock bottom.”

“I started playing soccer for my school and working out regularly. I lost my weight over the years, and by senior year I was the size I had always pictured and dreamed of being. One thing was still missing: satisfaction. I would still look at myself and still see that “fat girl” that everyone used to call me. I would workout harder and harder and eat less and less trying to conquer my weight situation and still I would never feel satisfied. I would go to stores, find a pair of jeans, try them on and look into the mirror. In disbelief, I would still look extremely fat. The pain inside was still there. The disappointment every time I looked into the mirror was still there. My distorted body image of myself will probably never change. The torture of the students throughout my middle school and beginning of my high school career will always stick with me.

As a person, I am still affected by my early years. My self esteem still suffers. I still find myself comparing my body to other girls’ at the gym. I continue to look into the mirror and criticize myself. I truly believe I will never be fully satisfied with my body image. Whether or not it was the ridicule from my fellow classmates, or my own self not accepting my body structure, it is a personal situation I will have to live with for the rest of my life.”

 

I carried these obsessive eating, exercise and negative self talk habits to college with me. Not until end of freshman year, when I began an intro to Nutrition class-did I realize how fear driven all my actions where. This revelation also inspired me to become a certified personal trainer- my thought: if I wasn’t eating correctly I probably wasn’t exercising the right way either.

I had turned a new leaf. Motivated through the desire for knowledge I applied it to my current dedication and this is where things began to blossom.

 

The three biggest influences in my development would be learning the art of hoop dance, receiving an educating in biochemistry of human metabolism and finding the Isagenix nutritional super food system.

When I was 20 years old, my mother gifted me the hula hoop. That was a huge blessing and awakening for my confidence and believe in oneself. Once I mastered the motion of keeping it going around my waist, I begin to watch YouTube videos and the obsession was clear. Learning new trick after new trick and connecting with the community allowed for me to fall in love with what my body was capable of doing for me. Now at age 32, I’m on stage in little britches and tops, feeling confident and rocking audiences. It’s incredible to witness honestly. I feel a since of a pride- and coupled with pride seems a bit of shame. Where does that come from? What story has me telling myself that its embarrassing to be proud? I’m grateful for The Healthy Mind and Body mindset coaching program I went through that helped me find this self limiting belief around sense of Pride.

Now, I feel confident to declare: I am SO proud of myself for my accomplishments with the hula hoop and as a performer! and with this statement I hope to give you permission to be proud of your accomplishments as well.

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Second largest influence was receiving the education in Foods and Nutrition. Through understanding food and how the body processes specific macro-nutrients for specific activities, I learned how to eat foods that work for my body type and activity level. Now food is not the enemy but one of my favorite things to do several times a day. Mindful eating practices such as slowing down and chewing each bit 20-30 times and practicing gratitude for all the effort that went into creating the meal.

mealprep

 

The most recent influence on my journey to loving oneself is the introduction of Isagenix super foods and the Healthy Mind and Body Coaching program.  I’ve been on the products for over a year and 3 months and I am so grateful to Laura and Scott St John for sharing them with me.  The no compromise quality nutrition provided in their shakes and bars have help me maintain my daily protein requirements and reduce the amount of meat I am consuming. Also the nutritional cleansing aspect has help me reduce my BF % and have body confidence like never before! The Healthy Mind and Body program helps empower the mind and achieve your visions by:

  • Habit-forming process designed for long term healthy success
  • Identify patterns holding you back from your ideal health
  • Intelligent, simple, and important daily activities that, if done everyday for 15 minutes, are guaranteed to change your life forever

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It wasn’t easy, it took a lot of time, patience, self-compassion, guidance from my mentors, and lots of education. It is possible to re-frame how you view yourself, life and your body. It is possible. You are capable. The beginning might be the hardest part, but if you reach out for support and make sure you remain compassionate with yourself I believe you can achieve whatever your heart desires.

 

 

New Awareness brings about a Delicious Discovery

Greetings fitness professionals, foodies, friends, family, and clients! It’s been awhile since I’ve posted and I plan on keeping this post short and sweet.

Balancing my work life consisting of 5 jobs, healthy snacking on the go is way of life.I used to joke: If you are what you eat-I’m a LARA Bar! Nutty and sweet! 🙂 Until the sugar content came into my focus-28g per bar?!

This inspired my recent new mission for finding a snack bar that is low in sugar, high in protein and healthy fats, NON-gmo & moderate calories- I found this savory bar! And only costing $1.85 each!

Gluten-free, 10g Fat, 17g Carbs, 6g Protein, 6g of Fiber and only 3 g sugar! Total calories 170

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In the Mediterranean their culture is not about restriction. It’s about enjoying all things in moderation. Foods such as whole grains, fresh fruits, leafy greens grow in their fertile lands and they combine these nutrient-dense foods to create delicious balanced meals.

Black olives are rich with Vitamin A and Calcium and Monounsaturated fats which are recommended for consumption in moderation to help reduce risk of heart disease, heart attack, and stroke.

Walnuts are rich in vitamins A, K, Folate, abundant in mono & polyunsaturated fats and a great source of minerals calcium, magnesium, phosphorus, potassium, zinc, copper, and manganese.

This bar is crispy, satisfying and best of all SAVORY! Packed with nutrition and not a ton of sugar. Spread the word bird, these are incredible!

Check out their website for more product information and where to purchase yours!

http://mediterranutrition.com/