Daily Protein Amounts - So Important

What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.

Daily Protein Requirements for Men and Woman

The Institute of Health and Nutrition find that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.

Check out the protein sources in the 21 Day Fix

It is also recommend that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.

Most People Get Too Much Protein

 To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs, you will store it as excess fat, as well as eliminate it out. Therefore consuming to much at one time is bad for your body, and a waste of money. Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition, all of the essential amino acids, and from being bogged down when there is too much of one food item.

Best Result with Your Protein Consumption

Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume it in small amounts keeping the total grams in one sitting to 20, and couple that with carbohydrates that will allow for the proteins to be utilize. This why we mention plant based protein sources, as it give you both the protein and the carbohydrates.

If you are looking at supplements for help on getting good protein and carbohydrates you want to use something that is natural and does not have additives, artificial sugars, and ingredients. Some of the best, is the Super Food Shake Shakeology, or Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gains, and recovery.

When you are providing your body the proper Macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.

OPC and Families

Sometimes you have to wonder what you were doing is helpful for people.  Yesterday Kathy and I had the opportunity to be with a a very unique but typical  military family.  A big shout out to you guys.  Let me recap for you some of the highlites that made this training second to none.  Step 1  the prep work. At first there was only husband, wife and mom and dad. Then two of the brothers with family showed, I think that the high green orange army lawyer persuaded more of the members to show up. When we got there the count was 8 adults and 4 little kids under 4.  The weather was 90 with high humidity. This was excitement plus. (A good thing that we both put on extra dry pit stick)... Ohh and I forgot to tell you that Kathy had a major tooth pulled and stitched 2 days before, and the string from the stitches came loose and started a competive game of tag with Kathys tongue.  She is a master trainer, high blue orange so who do you think won?  Kathys tongue..enough said "nice job lover". Back to the training.

The Family Value Contract: 

We started the training with get to know you debrief moving quickly into the Family Value Contract. This opened the flood gate to discussion what a good move.  Have you ever stood on top of a dam when a second and third gates are open because of high water?  The water comes rushing out with no regard to anything or anyone in its way...LOL. Kathy and I quickly decided to go moved to People Plus and then comeback to the contract.

People Plus:

In this family dynamic, everyone except the dad had high blue and double digit orange. The dad was high green yellow orange with low blue. Long story short, after going through what each family member brings to the family, the conversation switched to how can I be a better family member in everyday walk , but even more important, during deployment, what will our soldier need to be healthy and in esteem as well as the family members that are holding down the fort at home.

You know when you get that warm feeling in your heart because you are seeing...Change...life is good!

As Kathy would say be "awesome today"

Peace Out

For more information go to www.operationprojectcommunication.org. Or to set up a training for your family  go to brucekathymartin@gmail.com

Workout Program for Busy Women

http://www.gettingfittogether.com/the-best-workout-programs-for-busy-women/#!421

Let’s face it…  Trying to figure out the best workout programs for busy women can be a HUGE challenge!  You have an active schedule and we know that you often have a busy life that keeps you dashing from place to place all day long. With a hectic schedule it is hard to fit in a visit to the gym. Plus the truth is, a lot of days you most likely don’t have the self-motivation get there. Waking up in the morning over an hour early just to cram in thirty minutes at the gym, doesn’t appeal to most. Heading to the gym on your lunch break, how does that sound? We all know that only works if the gym is close enough to your office to make that realistic. Then you have the stay-at-home moms who try to fit their workouts in between nap times, snacks, and all the responsibilities that come with being the parent home with the children all day. We get it! Sometimes it feels like you’re never going to find the time to get back in the shape you desire.

Let’s get real! You need a workout that will fit into your schedule and allow you to tone your body, trim your waistline, and get in shape from the privacy of your own home. There’s no need to go to the gym and waste 30-60 minutes of your time round trip to sort of get a workout. So how do you get the best workout? Beachbody On-Demand!

The Best Workout Programs for Busy Women

It offers the best videos for women and men, all gathered in one place. You have easy access 24/7, and all you have to do is choose the routine that works best for you (or design your own routine based around a selection of several different videos). Beachbody On-Demand offers plenty of workouts that are easy to incorporate into any schedule. Your biggest decision is to choose the time that works best for you! You can pull up any of a selection of videos and get your workout in whenever and wherever you want. Yes that is what I said…You can work out anywhere. Beachbody On-Demand can be streamed on your smart phone, tablet, or laptop. Simply log-in and access the library of programs.

You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®. All of them are available in the library for you to stream at your convenience. Another great feature is you get insider sneak peeks. With these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®. Plus, new titles are added to the library each month, so you’ll never run out of fun, exciting new workout routines that will help you get results. You get all of this for one low monthly fee.

It is time to stop feeling like you will never find a workout program that works for you. It is time to stop wasting money on gym membership. It is time to stop wasting time driving to and from the gym. Beachbody and the Beachbody Challenge is what you need to get results and save you time and money. Beachbody programs allow you to work out from home (saving time and money), get access to nutrition and meal planning membership benefits, and provides you with a FREE health, fitness, and nutrition coach. Tell me what gym membership ever gave you a FREE Coach?

http://www.gettingfittogether.com/the-best-workout-programs-for-busy-women/#!108

Strength Training Exercises: Without A Gym

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program as a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is would also be recommended that you follow the calendar for the program to help keep you on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.

Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.

Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

How Often Should I Eat?

How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.

Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.

Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is “How Often Should I Eat?”

The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to over indulge or eat in excess.

A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were of their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.

How Often Should I Eat?

The overall hypothesis is eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This proves to keep you sustained which avoids greater levels of hunger, and will limit overeating. Therefore control of caloric intake and, ultimately control of body weight.

Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does is measure up for weight loss.

According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.

The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.

When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.

How Often Should I Eat?

The answer is 5-6 smaller meals per day. Spaced out every 3-3 ½ hours after the consumption of breakfast. Though you must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.

If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercising appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, Beachbody’s 21 Day Fix combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.

3 Day Detox Cleanse: A Healthy One

I love the way it is gentle on the body - some Cleanses are not - this is one I can really recommend.

A 3 Day Detox Cleanse is the latest hype for kicking off a healthy lifestyle. The question is…are they really good and are they healthy.

Everyone wants to see results fast! Kick starting the weight loss process can help you feel better about yourself and where the process is going go. Unfortunately, many so-called cleanses arefile://localhost/Users/kathymartin/Desktop/3DR_hero_products_2.png not that healthy and leave you feeling sluggish, slow, and deprived. Juice fasts and liquid cleanses tax your body. They’re hard on your organs and create a rebound effect when you return to normal eating. In general, the weight lost from these types of cleanses are really just water weight. Sure, it works to get you into a special dress for a party or your skinny jeans for a special date, but you want long-term results that will keep your body healthy and make you look and feel better than ever.

3 Day Detox Cleanse: A Healthy One

Well you no longer have to feel that way or have those issues when doing a detox cleanse. The 3 Day Refresh is a healthy cleanse that may help flatten your belly and fit into your clothes better while still giving your body the vital nutrients it needs in order to function.

Here’s how it works:

The 3 Day Refresh is simple. You start off your day with a serving of Shakeology and a fruit for breakfast. Shakeology comes in six different flavors, so not only will you be able to find one that you’ll love, there are over 101 recipes that you can create!. Mid-morning you will use the Fiber Sweep Drink. No worries, it is not one of those run to the bathroom drinks. Then for lunch you will enjoy a variety of vegetables, a healthy fat, a fruit and drink the Vanilla Fresh Protein Shake which is packed full of nutrients and protein that your body needs. In the afternoon you will have an afternoon snack of vegetables and a choice off the healthy fats list. You will then finish out the day with dinner. Dinner will include a selection from one of the many amazing meal recipes and a second Vanilla Fresh shake. This program is designed to help naturally remove waste and toxins from your body. You feel full, satisfied, and ready to take on your day with more energy and enthusiasm than ever before.

Can it be done more than once?

The 3 Day Refresh is a fantastic program that is designed to rid your body of impurities. It’s not designed as a long-term solution, and therefore should not be repeated over and over again. Though you may do the 3 Day Refresh quarterly or even on a monthly basis to kick off each month. It has been reported that people who have used it more than once find themselves losing more weight and finding more energy each time

http://www.gettingfittogether.com/3-day-detox-cleanse-a-healthy-one/#!421

Workout Routines for Women:Change Focus from This to Toned

So the question of the day is, what are the best Workout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.

Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body. Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.

Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.

So how do you get started? With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.

Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the 21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals. Beachbody On-Demand allows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.

Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.

Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.