Fitness Hack - Protein

Portable Protein Ideas

Fact:

If there’s one thing that you must be making sure that you get enough of as you move along with your nutrition plan, protein is it. Its high satiety, high metabolism, good hormone response qualities mean protein is going to be a key requirement for success.

Fact:

It's not easy, obviously. 

That is why we focus on helping our tribe with solutions to finding the time and the sources for protein on the go.  Her are a couple of low prep and no prep portable protein solutions.

The Solutions

Chicken or Tuna in a Pouch

Add an apple, or grab a whole wheat 100 cal or less tortilla and youre off!

Pre-made hard boiled eggs

These are sold where you buy the cage free eggs in my grocery store, and I've even found the smaller packs at the convenience store!  

Supplements are a great option:

Rather than relying on whole food sources of protein, consider preparing protein rich foods using protein powder supplements. Protein powder is incredibly fast and easy, and if you turn it into a whole food, it’ll still offer that great satiety that you’re after.

For example, consider preparing some home-made protein bars.  You’re far better off making these yourself rather than turning to high calorie, commercial protein powders that are often far too high in sugar content to be considered health.

Here’s a sample recipe to get you started.

Vanilla Peach Snack Bars

Ingredients: (Makes 4 Servings)

1. ¾ cup oatmeal
2. ¼ cup oat Bran
3. 6 egg whites
4. 1 scoop AdvoCare 'Muscle Gain' vanilla protein
5. ¼ teaspoon of baking powder
6. Pinch of stevia
7. 2 peaches, diced
8. Drop of vanilla extract

Directions:

1. In a blender, mix all the ingredients (except for the peaches). Blend until the mix gets thick and pour in a big bowl.
2. Add the peach to the mix and stir (with a spoon or a spatula).
3. Pour the mix in a baking dish, and cook at 350oF until cooked
   (about 30 minutes). Cut in 4 equal bars.

Nutritional Breakdown:

Calories: 149
Protein: 17 g
Carbs: 18 g
Fat: 1 g

Another great option is whipping up these high protein brownies. They’re a great change of pace for anyone that suffers from a serious sweet tooth.

Brownie in a Cup

Ingredients: (Makes 1 serving)

1. 1 Egg
2. 1 Scoop Chocolate Protein Powder
3. 1 Tbsp Natural Peanut Butter
4. 1 Tbsp Water

Directions:

1. In a coffee mug, mix all the ingredients. Mix well so the powder is completely
   mixed in.
2. Cook in a microwave for 1 minutes
3. Using a knife, remove brownie from the cup, place in a plate and enjoy!

Nutritional Breakdown:

Calories: 261
Protein: 33 g
Carbs: 3 g
Fat: 13 g

There are some pre-made options right at your grocery as well that are perfect to keep in the house to grab as you walk out the door or in your desk drawer at work.So there you have some of the many different ways to get your protein needs met. Don’t think that you have to be eating chicken or steak 24/7. Get creative in the kitchen and you can whip up some home-made treats that will fit the bill perfectly that you can take with you wherever you happen to be going.  Plus, you know that since you’ve made them, they’re going to contain the sound nutrition that you’re after to help promote an ideal body composition.

And as always,

ITS ALL IN YOUR HEAD,

Anna

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Killer Humans - GoRuck Light Class 136

I have witnessed AUTHENTIC BADASSERY.  <-----Definition here.  (There are embarrassing pictures below so I will post that again if you are interested.)  

I got to hang out with some killer humans this weekend in an event put on by Goruck, an organization I had no idea even existed a few months ago (as my classmate and lawyer John so eloquently put it in his blog post here)

It is not a race and the first rule of GoRuck is to look cool.  The second is not to get lost.  The third is if you get lost to look cool.  You also have teams who are responsible for getting through challenges as a team and autonomously establishing leadership and completing tasks or being penalized.  One is that the flags and various team weights go with you and they cannot touch the ground.  The other is that you wear a weighted ruck that cannot touch the ground.

Mike carrying one of the "Team Weights" in addition to the weighted Ruck 

The day started with mountain climbers, flutter kicks, burpees, and some fun special games called "Tunnel of Love" and "I am a pretty Star" and somebody definitely went through the dog poo.  Flags are being held by volunteers who want to witness the event called "shadows".  The team weights are on the necks of those who volunteer to hold them!  Shadows cannot hold team weights.

                                           

In a short 6 hours we went from strangers to people who worked together, carrying each other, equipment, our injured casualty, the beer, whatever.  Teamwork at its BEST.  Here is one of the team weights, Kling.  Kling finished GoRuck Selection.  He would be a Killer Human practicing Authentic Badassery. You can go check Selection by GoRuck out here, but "its probably not for you."

 We spent some quality time in the fountain in 40 degrees at 8am after a few lunges across the park
                                               

                           We began our leisurely afternoon tethered jog 3 miles to piedmont park.  Our Cadre chose to share stories of his friends in combat.  Below Mike is reading about a man who low crawled 90 feet for hours under fire to tend to wounded…please note no bags, flags or team weights are on the ground.

 We then low crawled using only our upper bodies, as a unit. for 50 feet.  It took us a little while.

Then we had "casualties".  The 3 miles back to the start we had to carry our rucks, flags, team weights and now 8 casualties.

There were breaks along the way. Here is mountain climber break.

 More walking and carrying…not sure who looks more pained here, me or Mike.

Oh!  Almost forgot.  Here is synchronized lunge break!  Since we couldn't do it in unison, we were told to lock arms.  Cadre Jake said "there are 2 ways to do things.  The right way, and AGAIN."

6 hours later we had done the human inch worm, overcome a tragic accident and witnessed bravery and leadership in action.  There is a common thread of awesomeness in awesome people.  Those who have faith, integrity and grit tend to behave in the same ways and it tends to result in things that make me have major hope for the human race. I could not be more proud to be a part of…
                                     

                                       

                GORUCK LIGHT CLASS 136!

My permagrin has just now started to wear off.  Just a little.

                                     

Thats all I got!
Anna
PS:  The AUTHENTIC BADASSERY definition is a few posts down, just scroll.

BIG THANKS TO JOANNA JUNE AND 

LaTavia Savage-Bowens for the pictures and bonus points for being their awesome selves.

You should be fat (and the zero compensation game)

The 2 things on my mind are unrelated. Maybe. 

(1)  You SHOULD be fat
(2)  The Zero Compensation Game

(1)  You SHOULD be fat
I wrote about this a while ago in one of the most read posts I've ever had.  This may not be much different just from a different place today. We had big wins at the 6-wk client assessments this week and also had some frank conversations about getting more results with some of them.  And sometimes there is this sheepish head-hanging…as if they feel like they shouldn't need the continued coaching, or like just because they know what to do now, they shouldn't need help doing it.  But look, nothing works for EVERYONE in terms of how they approach their fitness. It is normal to need help, coaching, and encouragement along the way. Consider the following true statements.

--->OUR WORLD IS SET UP FOR US TO BE FAT. 
---> WE SHOULD BE FAT. 
--->BEING HEALTHY IS NOT NORMAL. PERIOD. PARAGRAPH. 

Our high stress lives and convenient cheap food availability combine to give us the most widely used drug and killers in our country. Food abuse and obesity. The sad thing is we see people everyday who say “I shouldn’t need a trainer, or I don’t know why I can’t just do this on my own.” As if their weakness is why they are struggling.  They feel like its abnormal to need help and a plan!!! Its not only normal, its required. Everything around you is against you just being HEALTHY. So if we know that we *SHOULD* be fat then we know that nothing about it should make us feel like we are fitting in or normal. Quite the opposite. Everything about it makes you the outcast, the freak.  Bottom line: Accept that paradigm and quit expecting to go it alone.

(2)  The Zero Compensation Game

People are drawn to confidence. I am definitely drawn to confidence.  Sometimes intimidated or threatened by it, but always drawn to it.

Many people make big decisions like choosing mates and making purchases based on another person's confidence above all else. Confidence is great. But its easy to confuse with ego,which is an insidious killer.  Its biggest trick is that it makes you think the problem is the other people around you. From a few interactions I've had personally that kicked up enough dust in my mind that it took all day yesterday to settle, I came to a conclusion. 

 Wouldn't it be cool to be one of those people that is so accomplished, so intrinsically awesometastic that once people meet you, they have no idea what you may do, know, have done, accomplished, or stand for because you are so focused on them and grounded that none of that ever needs to come up. I love these kind of people. 

There is zero compensation in their game. 

I want zero compensation in my game.  

And there is a reason.  Yesterday I was the victim of a guy's ego and it cost the guy a good bit of potential income (that I would have paid him by becoming his client).

The main ingredient I am reminded of is that of underestimating others and confusing self-respect and confidence with pride and ego. Forgetting that we don't know what we don't know. 

It seems to me that in relating to our kids, our spouse, our client, or a prospect - we're only winning if the size of our confidence and skill in relating to them is superseded by our respect for them. 

I know I have treated people with less respect than they deserve.  We all have. Yesterday, I was on the receiving end of somebody else's pride and ego trying to get me to become a client of theirs.  Aside from the fact that on the specific topic at hand, I could have taught them more than they taught me on the subject matter, I had entertained working together because I always assume I have more to learn. I know I don't know what I don't know. Yesterday, the lack of respect came in the form of soliciting me by assuming the posture that I was a pitiful case who desperately needed their services because I was so lost and inept and needed to be whipped into shape. I was then embarrassed for them, cordial and friendly and hopefully graceful and 100% committed to never doing business no matter what. When the dust settled I realized…. you cannot win someone you do not have tremendous respect for.   I realized that in my experience, its those I respected the most that have been the most successful helping.  In the end, everyone helps me.  There is always something to learn.

I can even relate this to Ellen Rose. We are more successful together when I remember that she has a lot to offer and that while I may have a thing or 2 to teach her, I should respect the intrinsic wisdom she can teach me. I appreciate the object lesson yesterday of what not to do. Maybe it will help you, too. Thats all I got! Anna

CHARITY WORKOUT EVENT (& AFTERPARTY) VIDEO!

for our event coming up, this is the charity we chose and I felt like sharing what I learned after visiting with them today I was so EXCITED!!