Author: terje

Benefits of Yoga

Benefits of Yoga through meditation works remarkably to accomplish harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us?

Stress is the number one suspect affecting all parts of our physical, endocrinal and emotional system. And with the help of yoga this things can be corrected. At the physical level, yoga and yoga poses have proven to be extremely effective for various disorders.

Listed below are just some of the benefits of yoga that you can get.

Benefits of Yoga 1:

Yoga is known to amplify flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercises routines.

Benefits of Yoga 2:

Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.
It has also been found that the body which may have started doing yoga being a inflexible one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon.

Benefits of Yoga 3:

Yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime.

Benefits of Yoga 4:

Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection.

Benefits of Yoga 5:

Yoga offers a total detoxification of the body. It gently stretches the muscles and joints as well as massaging the various organs.

Yoga ensures the optimum blood supply to various parts of the body.

Benefits of Yoga 6:

Yoga helps in the flushing out of toxins from every nook and cranny of your body as well, as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Benefits of Yoga 7:

Yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a side effect of this powerful practice. What yoga does is harmonize the mind with the body and these results in real quantum benefits.

It is now an open secret that the will of the mind has enabled people to achieve extraordinary physical feats, which proves beyond doubt the mind and body connection.

In fact yoga = meditation, because both work together in achieving the common goal of unity of mind, body and spirit which can lead to an experience of eternal bliss that you can only feel through yoga.

The meditative practices through yoga help in achieving an emotional balance through detachment.

This in turn creates a extraordinary calmness and a positive outlook, which also has tremendous benefits on the physical health of the body.

Dive into our Yoga Journey Course

Meticulously crafted to cater to both newcomers and seasoned yogis.

Experience 13 video guided Yoga sessions, from foundational poses to advanced sequences.

Our course ensures not only physical revitalization, but also mental clarity and holistic well-being.

Benefits of Yoga
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Reasons why you are not losing weight

Reasons why you are not losing weight can for many be a challenge, since there can be so many reasons why the numbers on the scale do not move.

Let’s imagine this hypothetical scenario.

You’ve just started a diet, but after two weeks, you no longer see any results… You have even started going to the gym.

You’ve started wondering what it might be that you are doing wrong.

You’ve been limiting yourself from certain foods and want to see some progress.

Now you feel desperate and want to quit.

Before that, you want to make a final check on the internet and find an answer to your “failure.”

Lucky you, we might have it for you.

Let’s take a look at some of the most common mistakes that you might be making that prevent you from losing weight:

  1. Overeating

The most common reason for the scale to stay at the same place or even go up might be that you are overeating.

“But I’ve been on a diet the last two weeks; that’s impossible.”

This is a common trap that new beginners fall for.

Even though you started eating “healthier,” it doesn’t mean that you will lose weight.

The primary condition to lose weight is for you to be in a calorie deficit.

What this means is that you have to burn MORE calories than you consume.

Sure, you may have started making healthier food choices, but are you sure you are eating the right amount?

If the answer is no, you might be consuming more calories than you burn, which means you are NOT GOING TO LOSE WEIGHT.

  1. Drinking too much Alcohol

Alcohol is not only famous for its delicate taste and scent. Alcohol actually has hidden calories… Which are quite a lot, and EMPTY!

You’ve read that right. One gram of ethanol has seven calories.

Now, if you do the equation, if you drink two beers for the night, that’s around 450 calories extra for the day.

450 calories, out of which ZERO go towards constructive processes like the calories you get from other foods.

Need we say more?

  1. High Stress

Being overburdened by work, chores, meeting deadlines has a price.

When your cortisol levels rise, you might experience difficulties in doing specific tasks such as focusing.

What do you think happens with your body when it’s being put into an enormous amount of stress?

Even if you are training and following a proper diet, your performance will suffer if you have a high amount of stress.

You won’t lose any weight, and you may experience other problems such as headaches, tiredness, lack of concentration, muscle cramps.

Most importantly, high levels of stress may lead to emotional eating which gets you even further from your weight loss goals.

Fix your mind before you take care of your body!

  1. Decreased Physical Activity

Not enough physical activity can slow down the process of losing weight.

In fact, it might even stop the whole process.

Even if you are already hitting the gym a couple of times a week, your physical activity might still not be sufficient for your goals.

If you are the type of person that goes by car to the office, then to the gym, and comes back home, then guess what, you lack physical activity!

When was the last time you checked how many steps have you made during the day?

If you are not even close to 8-10k, then you have something to work on!

Some valuable tips for making more steps:

  • Park as far from the supermarket as possible
  • Use the stairs instead of the elevator
  • Take a quick 10-minute walk after a meal
  • Walk to the office if possible
  • Implement some cardio in your program
  1. Not Giving Your Program Enough Time

Sometimes, getting obsessed with the scale might have the opposite effect.

It’s an excellent thing to scale yourself every day; however, some people feel bad if they see the scale has gone up.

Most of the time, that’s water retention. So, for example, that can happen if you’ve consumed more salt or carbs on the previous day.

However, after seeing that, you may panic, and the chance you start binging on food because “everything is lost” is high.

Give yourself enough time and strictly follow the plan that your coach has created for you.

You will only see the benefit if you are dedicated enough.

Don’t give up that easily, and don’t let a scale scare you from achieving your goals.

Takeaway message – Reasons why you are not losing weight:

The most important factor for losing weight is for you to be in a calories deficit.

Being put under pressure raises our stress levels, which may slow down the process of losing weight.

Being physically active is vital for maintaining overall health and losing weight.

Be patient, find something sustainable that feels seamless, and the results won’t be late!

Don’t create mental resistance on your way to a better body composition.

If you have problems losing weight, we recommend that you take a closer look at our Fat Loss Course.

Unlike other programs that rely on gimmicks or unsustainable methods, our course is designed for long-term success.

You will learn how to create healthy habits and maintain your results for years to come.

Visit Our Fat Loss Course

Chicken Tenders With Cucumber & Avocado Dip

Delight your taste buds with these crispy, flavorful Chicken Tenders accompanied by a refreshing Cucumber & Avocado Dip.

This simple yet delicious recipe brings together tender chicken strips with a creamy dip that perfectly complements each bite. Ideal for a quick weeknight dinner or a crowd-pleasing appetizer for gatherings, these chicken tenders are sure to become a family favorite. Let’s dive into the easy steps to create this delightful dish!

This dish is dairy free, meal prep and freezer friendly – and most importantly: high in protein!

Nutrition per serving:
  • Kcal: 374
  • Carbs: 21 gram
  • Protein: 38 gram
  • Fat: 15 gram
  • Fibre: 3 gram

Prep time: 30 min

Cook time: 20 min

Ingredients – 6 servings:
  • 1 cucumber, sliced 
  • 1 tbsp. + 2 tsp. salt 
  • 1 cup (110g) panko breadcrumbs
  • 3 tbsp. chili flakes, divided 
  • 2 lbs. (900g) chicken breast, cut into tenders 
  • 2 tbsp. olive oil 
  • ½ tsp. coconut sugar 
  • ¼ cup (25g) green onion, sliced and divided 
  • 1 ripe avocado 
  • ½ cup (120ml) lime juice 
  • 1 tbsp. chilli paste  
  • 2 tsp. sesame seeds 
  • 1 tsp. nori  
What you need to do:
  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. 
  2. Place the sliced cucumbers in a bowl, add 1 tablespoon of salt, toss and set aside for 5 minutes. 
  3. In a large shallow dish, combine the panko breadcrumbs with 2 tablespoons of chili flakes and 1 teaspoon of salt. Season the chicken tenders with a further 1 teaspoon of salt and set aside. 
  4. Evenly coat the chicken tenders in the breadcrumbs, place them on the baking sheet and drizzle with olive oil. Place in the oven and bake for 15-20 minutes until golden brown.  
  5. While the chicken is cooking, rinse the cucumber with water, removing all the salt and pat dry. Toss the cucumber with 1 tablespoon of chili flakes, sugar and 2 tablespoons of sliced green onions. Set aside. 
  6. In a blender or food processor, blend the avocado, lime juice and chili paste. Blend until smooth, adding a tablespoon of water if necessary to achieve a smooth consistency. Add the avocado dip to a bowl and sprinkle with the sesame seeds, nori and a little more chili flakes. 
  7. Once cooked, serve the chicken tenders alongside the cucumber and avocado dip.

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5 Nutritional Myths You Should Drop

Nutritional myths – there are countless of them..

Still, it’s safe to say that most of us know at least a little bit about nutrition.

But even with all the information available today, there are still some nutritional myths that stubbornly persist.

Here are five of the most common ones that you can safely forget about.

#1 Foods Make You Fat

We’ve all been there. We overindulge on a plate of grandma’s home-cooked lasagna and then promise ourselves we’ll start that diet tomorrow.

But what if I told you that you don’t have to feel guilty about eating that extra slice of pizza?

In fact, there are no specific “fattening” foods.

Because you see, it’s not the type of food you eat that makes you fat, but rather the quantity.

Consuming more calories than you burn in a day is what leads to weight gain, regardless of the source.

This is called “eating in a caloric surplus.”

Oppositely, consuming LESS calories than you burn in a day, can make you lose weight (even if you eat McDonalds & Twinkies.)

This is called “eating in a caloric deficit.”

So go ahead and enjoy that delicious lasagna.

Just be sure not to go overboard with your total daily food intake and you will be good to go!

#2 Eggs Are Bad

Contrary to popular belief, eggs are not bad for the body- in fact, they are one of the best foods you can eat.

This is especially true if the eggs are from a quality source, such as pasture-raised chicken.

Eggs from the pasture-raised chicken have a superior nutritional profile to those from factory-farmed chicken, and the nutrients in eggs from pasture-raised chicken are of a higher quality.

The thing is, your body can absorb and utilize nutrients from eggs better than basically any other food.

Even more so, the egg is the standard for the “biological value of proteins (BV).”

BV is a measurement that shows how well the body digests and absorbs a protein.

Besides… You can have eggs in a variety of tasty ways!

So, if you’re looking for a portion of nutritious food that will benefit your body, look no further than the humble egg!

#3 Eating After 6

A lot of people seem to think that nighttime eating is the enemy of good physical shape.

They believe that eating past 6 pm will somehow make them wake up the next morning heavier, or at least not as toned.

However, this myth is just that – a myth.

If anything, nighttime is the best time to have a little extra something to eat because this is when the body does most of its recovery.

Those who are physically active, especially, need to refuel after a long day so that their bodies can properly repair any muscle damage that has occurred.

So, fear not!

Focus on an active day, and when you finally get the time to be home, unwind with a solid meal full of nutritious, high-quality proteins, carbs, and fats!

And trust me here – your body will thank you.

#4 Whey Is Bad!

How many of us have been shamed for enjoying a nice, refreshing glass of whey protein after a workout?

We’re often made to feel like we’re doing something wrong, that we’re taking shortcuts, or somehow cheating.

But the truth is, whey protein is not only perfectly healthy, but it’s also actually one of the highest quality proteins you can have (some even better than eggs.)

And contrary to popular belief, it’s not a ‘steroid’ – it’s just like the protein in food.

So next time someone tries to tell you that whey protein is bad for you, just smile and nod – then go home and enjoy your delicious shake!

#5 Low Carb Is Key

Nowadays, it seems like everyone is on a low-carb diet. “Carbs are bad!” they say.

“They’ll make you fat!”

But the fact of the matter is that carbs are not bad at all. In fact, they’re a great fuel for high-intensity workouts.

When you eat carbs, your body breaks them down into glucose, which is then used for energy.

So when you’re working out hard, your body needs more glucose to keep going.

That’s why athletes often carb-load before an event or a competition!

They know that carbs will give them the energy they need to perform at their best.

Besides, carbohydrates give a fuller look to the muscles because the excess (unused) carbs get stored as “glycogen” in the muscles and the liver.

If you’re looking to up your workout game, don’t be afraid to eat some carbs and remember myth #1 – no food is inherently fattening, not even carbs!

Final Thoughts

Did you know the truth about these nutrition myths? Drop them for good and make your nutrition work better for you.

It can be tough to separate fact from fiction when it comes to healthy eating, but it’s important to do just that if you want to see results.

By ditching these five nutrition myths, you can focus on making healthy changes that will actually benefit your body and mind.

Are you ready to start living a healthier life? Let’s do it!

Learn more about nutrition

See our Nutrition Course by clicking below

Nutrition Course

You might like this one, too: You Are Protein (And Why You Should Prioritize It)

Beginner Training: An Introduction

You’ve probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts.

You might have even thought to yourself, “How do they do that? I could never do something like that. Is that what I really need to be in shape? Impossible!”

But you don’t have to be a Crossfit enthusiast to reap the benefits of strength training.

In fact, beginner training is a simple and effective way to start improving your health and fitness levels.

This guide will introduce you to the basics of beginner training so that you can start getting in shape today.

And so, are you ready to learn? Let’s get started!

Setting Realistic Goals

You’ve just joined a gym, or maybe you’re thinking about joining one. You’re new to this whole working out thing, and you want to set some goals.

But where do you start?

Well, it’s important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.

This may seem like a lot to take in at first, but don’t worry – fitness training is not about setting the goals of “getting abs” or “big arms.”

Again – It’s all about establishing a strong base layer of physical properties and motion control.

Think of it as building the foundation of your house.

So again:

  1. Build some strength
  2. Build some endurance
  3. Learn proper exercise form

These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you’re new to the gym, the array of equipment and exercises can be daunting.

But don’t worry, there is a ‘secret’ … Compound exercises!

Compound exercises are key for any fitness training regimen, especially for beginners.

These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.

For one, they help to build functional strength, which is the type of strength that you use in everyday activities.

Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.

In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.

So which are the main movements we’re talking about?

Here’s a list for you:

  1. The Squat (Barbell, dumbbell, machine) – Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back
  2. The Bench Press (Barbell, dumbbell, machine) – Targets the chest primarily, but also the shoulders and triceps
  3. The Deadlift (Barbell, dumbbell, conventional, Romanian) – Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius
  4. The Overhead Press (Barbell, dumbbell, machine) – Targets the shoulders primarily, but also the triceps and upper chest
  5. The Pull-Up (Wide grip, narrow grip, neutral grip) – Targets primarily the back but also the biceps and forearms
  6. The Parallel Bar Dip – Targets the chest primarily but also the triceps and shoulders
  7. The Row (Barbell, dumbbell, machine) – Targets the back primarily, but also the biceps and forearms
  8. The Lat Pulldown – Targets the back primarily, but also the biceps and forearms, just like the row does

At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.

As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you’ve hit a plateau in your weight training.

You add more weight, you up your reps, but you just can’t seem to break through to the next level.

The answer, it turns out, may be as simple as taking longer breaks between sets.

That’s right – in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.

By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.

As a result, you’ll be able to push yourself harder and achieve better results.

So next time you’re struggling to break through a plateau, remember that a little rest may be all you need.

Again, 2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn’t want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out.

When you work out, you’re actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.

This is why it’s important to only work out each muscle group every 72 to 96 hours.

By giving your muscles time to recover between workouts, you’ll be able to build stronger, healthier muscles.

Time is just the fundament, though.

During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:

  • High-quality food
  • Hydration
  • Sleep
  • Stress management

Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Beginner Training: Conclusion

Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners.

It’s important to set realistic goals and pick the right exercises to start with.

Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.

Working out at a gym for less than 3 years?

Our Beginner’s Program is perfect for anyone with 0-3 years of experience in the gym.

Included, you get a workout plan and instructions for 3 sessions a week and one for 4 sessions a week. Choose the one that suits your lifestyle best.

All the exercises are fully explained with individual instructional videos.

See Our Beginner’s Program Here

The Golden Pyramid of FAT LOSS

Unveiling the Golden Pyramid of FAT LOSS!

Are you ready to transform your fitness journey? Say hello to the ultimate guide that will take your fat loss game to the next level! Let’s break down the pyramid, step by step, from its solid foundation to its shining pinnacle:

Eat Right

Calorie Deficit: Lay the groundwork for success by mastering the art of calorie control. It all begins here. Create a sustainable calorie deficit to fuel your body’s fat-burning engines.

Remember, it’s all about balance and consistency!

Focus on a healthy diet rather than the sheer number of calories you’re consuming.

Protein Power: As you ascend the pyramid, prioritize protein intake. This magical macronutrient not only fuels your muscles but also helps you feel fuller, longer. Aim for lean sources like chicken, fish, and plant-based options like whole grains, fruits, vegetables, legumes, nuts and seeds to support your body’s transformation.

Lifting Weights:

Strengthening your body is a key to reshaping it! Embrace the power of resistance training to build lean muscle mass. More muscles mean a higher resting metabolism, torching those calories even when you’re not working out. Get ready to sculpt your dream physique!

Exercise: Aim for at least 150 minutes of moderate to intense activity per week. For many adults, that’s walking. If you can’t go outside, try walking-style exercises in your living room. That might mean marching in place, stepping side to side, or doing dance moves using music to speed up or slow down your pace.

Many of my clients feel it’s useful and healthful.

Sweet Dreams, Sweet Results:

Scaling higher, we reach the realm of quality sleep. Remember, your body transforms while you dream.

The pathways of the brain that regulate weight interact with the patyways that regulate sleep. So try to get sustained sleep that’s regular and consistent.

Prioritize 7-9 hours of restful sleep to regulate hormones, reduce cravings, and supercharge recovery.

Cardio Boost:

Reaching the pinnacle, it’s time for that heart-pounding cardio! Engage in cardiovascular activities that you love – whether it’s running, dancing, or cycling. Cardio helps burn those extra calories and supports heart health. See above if cardio running and cycling is too difficult for you.

Each level of the Golden Pyramid of FAT LOSS contributes to your success.

Remember, consistency and dedication are your companions on this path.

So, lace up those sneakers, grab that protein-packed snack, and let’s conquer those fitness goals, one step at a time!

Are you fed up with frustrating diets and ineffective workouts?

Experience a life-changing transformation with our scientifically-backed, comprehensive program designed for lasting results.

Introducing the Ultimate Fat Loss Course – Your One-Stop Solution to Achieve Lasting Weight Loss

Click on the link below and learn more:

Ultimate Fat Loss Course

Greater Weight Loss: Move

Move for greater weight loss, as activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity.  It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Walk for Greater Weight Loss

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking.

  • Easy to Perform
  • Most Conventional
  • All Natural Body Movement
  • Doesn’t Cause Injuries
  • Can Be Done Anywhere
  • The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness.  It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy. 

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control. 

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

How long and how often?

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes.  At first try to do five 20-minute walks per week totalling 100 minutes a week.  Once you get used to the regular exercise, increase this to 50 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off.  The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation. 

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up.  Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips
  • If you’re feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes. 
  • Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
  • Make safety your first consideration. Don’t walk after dark except in well-lit, busy places.  Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move for greater weight loss. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

If you want to lose weight and feel better, without starving – see our Fat Loss Course!

Our Ultimate Fat Loss Course is divided into 4 comprehensive modules, and designed to be user-friendly, providing you with easy-to-follow instructions and practical tips to help you implement strategies into your daily routine.

Here’s what you’ll get when you join our Fat Loss Course:

  • In-depth Fat Loss Education in 4 Comprehensive Modules
  • Personalized Nutrition Guidance
  • Result-Driven Exercise Techniques
  • Powerful Mindset Strategies
  • Community and Support
The Ultimate Fat Loss Course – Take A Look Here

You may want to read this one:

Weight Loss – How to Monitor Your Progress

You Are Protein (And Why You Should Prioritize It)

You are protein, so don’t think you don’t need to worry about it! Here’s why it’s so important and how to ensure you’re getting enough.

Protein is one of the most important nutrients for our bodies, but many of us don’t realize just how vital it is.

Contrary to popular belief, we do not only need protein when we are trying to bulk up or lose weight – it is an essential part of our diet no matter what.

In this blog post, I will discuss the benefits of protein, why we should all be making sure we are meeting our recommended intake, and some tips on how to do so.

So read on, and let’s learn together!

What Is Protein?

Chances are, if you’re reading this, you’re at least somewhat interested in fitness and working out.

And if you’re interested in working out, you’ve probably heard the word “protein” thrown around a lot.

But what is protein, really?

Protein is a macronutrient that is essential to the human body.

It is made up of amino acids, which are the building blocks of muscle tissue.

When you eat foods that contain protein, your body breaks down the protein into its building blocks (amino acids) and uses them for various functions.

With that in mind, let’s talk a bit about the functions of protein.

Functions Of Protein

As you probably know by now, protein is an essential macronutrient that plays a major role in human health.

Essential means that the body needs it for optimal functioning but can’t produce it on its own.

It is involved in nearly every cellular process and is essential for the structure and function of all tissues.

In addition, protein provides the body with glucose at times when carbohydrates are not available and also helps to regulate metabolism.

Let’s have a look at the 3 most important functions of protein!

Recovery

Why do we need protein? To put it simply, our cells need it to function properly. We have trillions of cells in our bodies, and they’re constantly breaking down and rebuilding.

Protein is the key component that helps our cells rebuild, and without it, we would basically fall apart.

Protein is also essential for recovery after exercise. When we work out, we create tiny tears in our muscle fibers.

In order for our muscles to repair and grow stronger, they need protein. That’s why athletes often include protein-rich foods in their post-workout recovery meals.

This is the first and perhaps most important function of protein.

Hormone Production

If you’re like most people, you probably think of protein as something you eat to build muscle.

And while it’s true that protein is essential for muscle growth, it’s also important for a wide range of other bodily functions.

For example, protein is necessary for the production of hormones, which help to regulate metabolism and basically most processes in the body.

So, next time you’re chowing down on a steak or slurping up some good ol’ raw milk, remember that you’re not just satisfying your appetite or giving your muscles nutrients —you’re also helping to keep your body running like a well-oiled machine.

All-around.

Enzymes

Enzymes are biochemical machines responsible for regulating chemical reactions in the human body, and they are found in all living cells.

They are essential for digestion, muscle, nerve function, and thousands of other roles.

Enzymes are essential for life because they help to build some substances and break down others, all of which help our bodies THRIVE!

Without enzymes, proteins would not be able to perform their essential functions.

And vice versa, without sufficient protein of good quality, your enzymes won’t do their best!

But what are good quality sources of protein? Let’s have a look!

Best Protein Sources

Most people know that they need to eat protein-rich foods in order to build muscle, but few know which foods are the best sources of this important nutrient.

If that sounds familiar, let’s take a closer look at some of the best sources of protein!

Animal Products

While there are many sources of protein out there, animal products like meat, organs, eggs and dairy are generally considered to be the best.

This is because they contain all of the essential amino acids that our bodies need, and they’re also very bioavailable, meaning that our bodies can easily absorb and use them.

So if you’re looking to up your protein intake, animal products are definitely the way to go.

Think of:

  1. Beef meat (both lean and fatty cuts)
  2. Organs
  3. Chicken
  4. Lamb
  5. Pork
  6. Eggs
  7. Feta cheese
  8. Yellow cheese
  9. Other dairy products
Fish & Other Seafood

As we said, animal meat is a great source of protein, but if you don’t quite like animal meat, you can also resort to fish and other seafoods, as those are also abundant of high-quality protein.

Besides that, seafood also has other great nutrients, like omega-3s, other healthy fats and let’s not forget – It’s tasty!

Add the following foods to your menu:

1. Salmon & other fish

2. Shrimp

3. Crabs

4. Lobsters

5. Caviar

6. Calamari

7. Mussells

Plant Sources

Did you know that there are 20 different amino acids that are needed to form a protein? Out of these 20, 9 are essential, meaning our bodies can’t produce them, we must get them from food sources.

Animal proteins contain all 9 of these essential amino acids, which is why they’re considered ‘complete’ proteins.

However, most plant sources of protein lack one or more of these essential amino acids.

This doesn’t mean that you can’t get protein from plants, though.

It just means you have to be a bit more creative in your food combinations. For example, you could pair rice with beans or nuts with seeds to make a complete protein.

Here are our favorite plant sources of protein:

  1. Beans
  2. Peanuts
  3. Lentils
  4. Tofu
  5. Tempeh
Final Words

So, what does this mean for you as an athlete or fitness enthusiast? It means that you need to prioritize protein in your diet. Remember – you are protein!

Protein is essential for repairing and building muscle tissue post-workout, and it’s also important for the maintenance of your body, overall.

This is why it’s important that you make sure you’re getting enough of it (about 0.8-1g of protein per pound of bodyweight.)

What are your favorite sources of protein?

You are protein – so:

Want to learn more about protein?
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You might like this blog: Nutrition For Fitness-What Truly Matters

How many calories do you burn every day?

How many calories do you burn every day? And what if I told you there’s ONE number you need to pay attention to BEFORE you start counting calories, macros, or anything else?

For many of us, this number is a complete mystery. But once you figure it out, it’s a complete game-changer.

Ready for it?

It’s your estimated TDEE – aka your Total Daily Energy Expenditure.

In everyday language, it’s how many calories you burn every day.

No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices.

  • Looking to lose weight? You now have a concrete number to work with to create a deficit.
  • Looking to maintain your weight? Knowing your TDEE can help you keep your perfect balance.
  • Looking to gain some weight (in the form of muscle)? When you know your numbers, you can do it the healthy “clean” way.

I’ve got a calculator you can use to figure out yours right now.

Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator

A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. 🙂

It can be a real eye-opener!

Hope this helps you take a step closer to your goals.

Make it an amazing day!

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Join our NSH FIT Monthly Membership today!

First month free!

At NSH FIT we’re passionate about empowering you to achieve your fitness, nutrition, and mindset goals – all in one comprehensive platform. We’ll provide you with the tools, resources, and support needed to unlock your full potential and create lasting change.

What you get:

  • Expert-led and engaging Courses and Challenges in Fitness, Nutrition and Lifestyle – designed to help you stay motivated, make progress and have fun!
  • Comprehensive Nutrition Programs
  • Recipe Vault with High Protein, Low-Carb, Smoothie recipes and more – and new recipes added monthly!
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  • Mental Mindset Mastery – unlock the power of our mind with our courses in Sleep Mastery, Stress Management, and Habit Blueprint course.
  • And it gets better: New courses, recipes, workout programs, exercises and challenges are added every month! There is always new engaging material for you to explore

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Sheet Pan Baked Salmon with Roasted Veggies

Sheet Pan Baked Salmon and some roasted veggies? Who doesn’t love a good sheet pan dinner? They are delicious, healthy, and easy to clean up.

This one will have you looking forward to dinner!

This recipe is perfect for this month’s metabolism-boosting theme because salmon is rich in both protein and vitamin D.

But most importantly, it tastes amazing.

Sheet Pan Baked Salmon with Roasted Veggies

(serves 4)

  • 2 Tbsp olive oil
  • Juice of 1 large lemon (about 4 Tbsp)
  • 2 garlic cloves, finely minced
  • ½ tsp dried dill
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 1¼ pound (565 g) salmon filets (4 filets)
  • 2 large sweet potatoes, washed, peeled & sliced into thin rounds
  • 12 oz (240 g) green beans, trimmed
  • ½ yellow onion, thinly sliced

Preheat the oven to 425ºF/220ºC. Line a rimmed baking sheet with parchment paper and coat with cooking spray.

Prep the marinade: whisk together the oil, lemon juice, garlic, dill, salt, and pepper.

Place salmon filets in a baking dish and brush 2 Tbsp of the marinade over them. Put the dish in the refrigerator.

Prep the veggies: Place the sweet potato rounds, green beans, and sliced onion into a bowl, and toss with the remaining 4 Tbsp of marinade. Arrange on the baking sheet before putting them in the oven.

Let bake for 15 minutes.

Remove from the oven and make room for the salmon filets in the center of the pan.

Place back in the oven and bake for 8-12 minutes, until the salmon is done and the sweet potato slices and green beans are tender. Thicker filets = longer cooking time. The salmon is “done” when it flakes when you press down on a filet with a fork.

Remove from the oven – it’s time to eat! ????

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