Three Good Habits for You Spokane, #1 Protein

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I hit a new a new mile stone last week. My weight dropped from 207 to 204. I think its three good habits I have been working on. After the last few months of struggling to maintain healthy eating and consistent exercise, it was closest I have been to weighing under 200 than I have in the last year. Are my three good habits the key to my body’s weight shedding momentum?

How I found my three good habits…

In June I decided to start losing the extra weight. As I began to research for a way jump start my new momentum, I threw myself head first into working out with a personal trainer. The workouts were great. My body was changing but I wasn’t dropping the pounds as quickly as I desired. I began to ask Zach Hunt, my Spokane personal trainer, questions about nutrition, cardio, supplements etc. Zach was eager to help me. He answered each question with valuable information. It was then I began the first of my three good habits.

Good Habit #1 is protein, thanks to Spokane Personal trainer Zach Hunt.

I used to be a vegetarian. Not educated properly, I never ate protein. Zach Hunt taught me that protein is used for the production of muscle tissue. When you work out, using resistance training, muscle tissue tears. Protein allows the tissue to heal quickly. This is especially beneficial in avoiding injury if you over train your muscles. Some other benefits of protein:

• Provide a source of fuel or energy for your body.
• As a result, you eat less. Protein helps you feel full and reduces your appetite.
• For women, high protein, low carb diets send the body into ketosis. Ketosis is when the body’s metabolism begins to burn fat. That is because protein controls many of the important highways in the body that are related to the metabolism.
• When you eat the proper amounts of protein you can maintain muscle tone and still burn fat.
• Proteins help repair most of the body’s cells.
• High quality protein or “complete proteins” also contain amino acids

How I calculated the proper amount of protein for this good habit…

I was unsure about how much protein I needed when I started. Endurance athletes, body builders and non active people, all need different amounts of protein. When judging how much protein you should eat, first look at how active you are and what your goals are.

Here is a formula to calculate your own protein needs:

• Divide your weight in pounds by 2.2= your weight in Kilograms
• Your weight in kilograms x (1.2 – 1.8 g depending on your activity level)  = the proper number of grams of protein you should consume

Support your new habit with protein shakes in Spokane…

There are many ways to increase your protein intake. One of the best is by drinking home made shakes that utilize protein powder.  You can use it as a meal replacement, or a post workout boost or to help your body recover at night.  It, again, depends on your level of activity and what you want the protein to do for you.

Zach Hunt at Physzique helped me find a protein powder that would make a good post workout shake following my sessions in his resistance training program. I also wanted a powder that could double as a meal replacement if I needed it to. When I can’t make them at home, you can find me at Emerald City Smoothie where all the shakes are completely customizable. Here are two great recipes that helped support my good habit.

Berry Fantastic

¾ cup soymilk

1 cup frozen mixed berries

2 scoops vanilla whey protein powder

2 tbsp flaxseed oil or Udo’s Oil

2 tsp liquid vanilla stevia

Zach’s Power Shake

½ cup oats

½ tsp xanthum gum

1 tbsp instant coffee

1/8 cup ground flaxseed

2 scoops chocolate protein powder

My new habit is great. I have been using protein shakes since August and have seen a metabolism spike, decreased appetite, a weight decrease and more energy. Combine good habits and Spokane’s Physzique Personal Training to successfully support yourself on your way to a happier, healthier body.

Check back all this month, to read Part 2 and 3 of “Three Good Habit’s for You Spokane.”

Go To Spokane Fitness Coach Home Page…