How Much Protein Do YOU Need?

NUTRITION
How Much Protein Should You Be Eating?

I’ve been coaching fitness and nutrition for well over 10 years. And you know what? In that time I have NEVER had a single individual come to who was eating enough protein to begin with. NEVER. And you know what else…in that time, every single person who has worked with me to increase their protein intake comes back to me with more energy, more weight loss, more muscle, better hormones, a more controlled appetite, and ultimately just feel better!

What’s even more important, is that unless you are specifically trying to get your protein goal each day, you are likely under-eating protein. So let’s talk it over. This will be a BRIEF overview.. if you have questions regarding your own protein intake, message me!

What is Protein?

In the most simple terms, it is a macronutrient that your muscles, tissues, hair, organs, skin, and nails are composed of.

What are the benefits of consuming protein?

Builds muscle, balances hormones, stabilizes energy levels, controls appetite, reduces sugar cravings, boosts bone health, strengthens hair, skin and nails, and improves brain health.

Signs you are not eating enough protein:

Excessive fatigue, Imbalanced blood sugar levels, painful or irregular periods, thinning hair, weak immune system, sugar cravings, estrogen dominance issues, midday crashes, feel hungry all the time, weak nails.

How much Protein Do I need?

Whether you’re looking to lose weight, tone up, gain weight, etc. I have the same recommendation for your protein starting point and that is: 0.8-1.0g/lb of goal bodyweight.
So if you weigh 170lbs and your long term weight loss goal is to weight 140lbs, then I would recommend you start at 140g of protein per day.

Where Can I Get Protein?

Great sources include (but not limited to: Chicken, Beef, Salmon, Turkey, Pork, Shrimp, Tuna (and other fish), greek yogurt, cottage cheese, eggs, jerky, or a Protein supplement

Start focusing on adding a protein source to every meal and snack and watch how things change for you! If you struggle with eating enough protein, I suggest downloading my app: https://www.1stphorm.app/Kimrose . You’ll be able to track your daily protein intake AND work with me so we can come together for a plan that works for YOU.

FITNESS
Core, Core, Core!

Get ready to work that core! Rest 10 seconds between exercises and 30-60 seconds between rounds.

Block 1:
Lying Tuck-ups 4×10-15
Russian Twist 4× 10-15 each side

Block 2:
Bird Dogs 3×10-15 each side
Side Plank Reach Through 3×10-15 each side
Lying Leg Raises 3×10-15

HEALTH/WELLNESS
Is Liver The Health Tool You’ve Been Missing?

Have you heard the buzz going around about Liver? No, no not the Liver King, but about the amazing health benefits of adding liver into your diet. If you haven’t yet, or if you’re weary about trying it, let’s see why you may want to add it in to your weekly diet.

Liver is the powerhouse nutrient you didn’t know you needed. It is full of vital nutrients that the majority of our food sources are lacking: zinc, copper, selenium, biotin, riboflavin, folate, retinoid acid, choline, antioxidants that have been shown to slow aging, HGF which improves insulin sensitivity, and it improves your immune response among numerous other benefits. The amount of vitamins and nutrients it contains is too long to list here, but if you want to keep reading, check out this article. You literally won’t find another food on this planet with as much health potential as liver and organ meats.

But eating liver is not for the faint of heart. Many of us, myself included, did not grow up eating liver or organ meats. They have a distinctive flavor — some more pronounced than other— and may require a little more care and attention to make them palatable. The good news though? You don’t need to eat that much of it to reap the benefits.

All you need is about 0.5oz/day or 1oz a couple times a week.

How can you include it in your diet? The easiest and most palatable way is to grind it up with ground beef and mix it together. If that doesn’t work for you, you can take a desiccated beef liver supplement. You want to find one that is grass fed/pasture raised such as this one.

Ditch your trashy multivitamin and pick up some liver, your health will thank you!

MINDSET
What If You Don’t Take Action?

Most people are afraid of the wrong things.
They ask themselves "What if?"

"What if… my friends and family don't support me?
… everybody makes fun of me?
… I fall short of my goals?
…I look stupid?
…I fail?

Instead of going out to become the person that they could truly be, they allow these thoughts to prevent them from ever taking action toward becoming that person.

If this is you...

Have you ever considered what your life will look like if you don't take action?

That's the "what if" you should be afraid of.
Don't let the fear of what could happen paralyze you from pursuing your goals and dreams.

Because I promise you...
Sacrificing the life you truly want out of the fear of what COULD happen will be your biggest regret in life.

Go out and become that person.

Go out and build that life.

Go out and do great things.

Nothing is more important.

Make yourself Better Today.