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NUTRITION
Are Protein Shakes Safe To Drink Everyday?

You just overslept. You’re running 20 minutes late to work and don’t have time for breakfast. You decide you can either A) stop at the the drive-thru for a coffee and a muffin or B) grab a protein shake as you’re running out the door.

With your goals in mind, you opt for the protein shake. Great job 👏

But here’s the question on your mind: is it safe to drink a protein shake everyday?

The short answer: YES. The long answer:

There is absolutely nothing wrong with drinking protein every day, in fact I, myself, usually drink protein in some form every single day (hellllooooo protein coffee!) And if you’re hitting your health and fitness goals, they can be a super useful tool whether you’re trying to build muscle, lose weight, balance blood sugars, or just live a more healthy lifestyle.

The kicker though? You shouldn’t necessarily rely on protein shakes- they should supplement a healthy diet. No matter how high-quality of a protein powder you choose, you simply can’t replace the benefits of the vitamins, minerals, and fiber you get from nutrient-dense whole foods.

So my only rule with protein shakes: try not to replace real, nutrient-dense meals with them!

Why can protein shakes be a great option?

1. They’re convenient and quick- life is busy and sometimes we forget to plan ahead and don’t have time to whip up a full protein-rich meal. A shake can be an easy and quick way to get some fuel in you without hitting up the drive-thru.

2. Cost-effective- while $50-60 for a tub of protein powder feels expensive, I like to say think of it like shopping at Costco. You’re paying for your protein in bulk, when you break it down to the per serving/per gram of protein, it’s actually a much cheaper way to consume a high amount of protein. Especially when compared to eating out or buying other protein rich convenience foods like meat stick or jerky.

3. Customizable- Your choices are endless when it comes to protein shakes. You can simply add water for a low-carb fast approach or you can bulk them up with fruit, seeds, and nuts for a more nutrient-dense punch.

Here are 3 of my favorite protein shake/smoothie recipes:

1. Chocolate Peanut Butter:
   Mix in a blender-
   1 scoop chocolate protein powder
   ½ banana
   2 tbsp natural peanut butter
   1 cup milk of choice or water
   ice

2. Green Goddess:

   Mix in a blender-
   1 scoop vanilla protein powder
   1 handful of spinach
   ½ avocado
   1 cup frozen mango
   2 tbsp lemon juice
   1 cup coconut water
   ice

3. Berry Blast:
   Mix in a blender
   1 scoop strawberry protein powder
   ½ c frozen berry blend
   1 tbsp almond or peanut butter
   1c milk of choice

Bottom Line: Protein shakes are a great option and something I believe that everyone can benefit from and should keep on hand- but they should never replace the opportunity for a nutrient-dense protein packed whole food meal.

G‍et free shipping on my favorite protein powder here: https://1stphorm.com/products/level-1/?a_aid=Kimrose

FITNESS
Are Fitness Challenges Worth It?

Some of the most common resolutions every new year center around fitness. I don't know if there's a single person in the world who doesn't want to look and feel better. If there is, I'd love to meet them and understand why!

Now, whether you want to lose body fat, gain muscle, be healthier, or do a combination of these things ... Your fitness journey starts with a goal. After that comes your commitment to the necessary actions to reach your goals.

Unfortunately, not many people have the belief and discipline to go out and reach their fitness goals. Sometimes it takes some extra accountability to stay committed.

This is where a fitness challenge or transformation challenge can help. These challenges are designed to do three things in particular...

1. A fitness challenge has a set time frame. This is more palatable to get people to commit to. Rather than thinking about how long the overall journey will take, you only have to commit for a handful of weeks.

2. When people stick with the fitness challenge, they can see great results. It shows you what you’re capable of when you work hard and stay consistent. Plus, this all takes place in a relatively short amount of time!

3. A fitness challenge can help you build a routine and healthy habits while having some fun. That way you can see what works for you, and then continue with the habits.

So, what makes a fitness challenge a good idea? Keep reading to learn more and find out whether a fitness challenge makes sense for you or not.

THE IMPORTANCE OF FITNESS CHALLENGES

On average, it takes about 66 days to build a habit and make it automatic (1). An 8-week challenge is 10 days short of that.

Entering a fitness challenge can be a great way to motivate yourself, and get you through most of the habit-forming stage. The sad truth is, most people give up on themselves before they get that far. At least, when doing it all on their own.

Sometimes it takes the allure of a prize to feel like you have more skin in the game. It brings out the competitive nature in us all, and can be very motivating.

For others, it’s just about being a part of something with other people doing the same thing. This social accountability can definitely be helpful for a lot of us.

The point of any fitness challenge is to get results, yes, but you can also use it as a tool to get you started. The key is in learning what to focus on and finding ways to make it work for you. 

The more consistent you are with the changes you make, the more likely you are to create a lasting habit. In addition to making it easier to form healthy habits, a transformation challenge can really kick your progress into high gear. 

Some challenges leave it all up to you to get results, while others help you along the way. I recommend choosing the latter because most people do much better with coaching.

If you have someone to teach you how to get results, you’re more likely to get them. It’s like someone giving you the right tools, and teaching you how to use them properly.

You may not need the help forever, but we all need it at times. I do, and I’ve been coaching people for years and years.

Having another person there for support can keep us on track when life gets crazy. We all fall off track a times, and it helps to have someone there to offer encouragement.

HOW TO STAY ON TRACK IN A FITNESS CHALLENGE

When it comes to staying on track in a fitness challenge, it's all about choosing the right diet and workout plan.

Sure, we hear a lot on social media about the diet we should follow. However, this creates the false perception that there is a specific diet that is best. Trust me, there isn't.

The key is choosing a nutrition plan that YOU can stick with.

Let’s say you’re trying to lose weight. In order to do this, you must eat less calories than you burn.

If you burn 3000 calories per day, you must eat less than that. If you follow a low carb diet and eat 2500 calories a day, you’ll lose weight. 

If you do the opposite and eat lots of carbs, but still only eat 2500 calories, you’ll lose the same amount of weight. If you eat a balanced diet at 2500 calories, you’ll lose the same amount of weight.

The key is choosing a diet that you will enjoy enough to stick to. It’s the people that stick to their plan that continue to see results long term.

There are strategies that can help everyone though. For instance, keeping your protein intake high can be beneficial for any fitness goal.

Protein can help you maintain and build more muscle, and helps with fat loss too (2). So, while there is no “best diet," there are strategies that can help you see better results.

The same goes for your workout plan. Choose a workout plan you can stick to.

If you don’t like running, maybe don’t try a plan with tons of cardio involved. If you despise the type of workout you’re choosing, you’re not likely to stick to it.

There is one type of training that will help any fitness goal, though, and that’s resistance training. Resistance training is extremely necessary if muscle growth is your goal.

It’s also extremely effective for those looking to lose body fat (3). 

So, while you should choose a plan that you can stick to, resistance training should be part of it. It will help you maximize the effectiveness of your plan to earn amazing results!

HEALTH/WELLNESS
How To Boost GLP-1 Naturally (Natural Ozempic)

The quest for weight loss isn’t new. But recently, a hormone- GLP-1 (glucagon like peptide 1)- has made headlines for it’s ability to aid with successful weight loss.

GLP-1 plays a crucial role in regulating blood sugar levels and promoting feelings of fullness, making it an effective tool for portion control and weight management.

Taking a pharmaceutical GLP-1 like Ozempic can have many benefits for a certain population of individuals, but like any pharmaceutical it does not come without risks and side-effects as well. The good news is that there are ways to boost our natural GLP-1 levels and leverage its benefits to more effectively control hunger and support overall metabolic health.

What is GLP-1?
- A hormone secreted by the intestines in response to food intake. It plays an imperative role in glucose metabolism, insulin response, and appetite regulation.

How Does GLP-1 Help Weight Loss?
- There are several mechanism by how GLP-1 can influence weight loss. It enhances insulin sensitivity, slows gastric emptying (the time it takes for food to move through the digestive tract), and increases feelings of satiety. These effects can lead to reduced calorie intake and improved blood sugar control, making GLP-1 a valuable asset in weight management.

How Foods Can Increase GLP-1:
- Certain foods and supplements have the ability to naturally increase GLP-1 levels by:
1. Slowing Digestion- foods high in soluble fiber and protein can slow digestion, aiding in feelings of fullness and reduced caloric intake
2. Improving Glucose Absorption and Insulin Sensitivity- nutrient dense foods stabilize blood sugar levels and enhance insulin sensitivity which positively influence GLP-1 activity
3. Provide Sustained Energy- by preventing rapid blood sugar spikes, certain foods can curb cravings and provide stable energy throughout the day.
4. Support Overall Metabolic Health- a balanced diet will support the body’s natural production of GLP-1
5. Enhancing Gut Health- certain foods can aid in gut health which in turn enhances GLP-1 activity

Which Foods Increase GLP-1 The Most?

1. Leafy Greens

2. Berries

3. High-fiber Vegetables

4. Oily Fish

5. High Protein Foods

6. Fermented Foods

7. Healthy Fats

8. 100% Whole Grains

9. Legumes and Beans

10. Nuts and Seeds

11. Green Tea

12. Allulose

13. Apple Cider Vinegar

Supplements:

1. Probiotics/Prebiotics

2. Berberine

3. L-Glutamine

4. Alpha-Lipoic Acid

5. Omega-3’s

Key Takeaways:

• Eating certain foods and taking supplements that might boost GLP-1 levels could help with appetite control, serving as natural approaches to sustainable weight loss.

• High-fiber foods may stimulate GLP-1 secretion and support gut health.

• Protein-rich meals trigger GLP-1 release more effectively than carbs or fats.

• Olive oil and fatty fish are good sources of healthy fats that can naturally support GLP-1 levels.

• Certain supplements (e.g., probiotics, L-glutamine, prebiotics) may enhance the production or activity of GLP-1.

MINDSET
5 Minute Self-Love Tool

I’m a firm believer that if you don’t know how to love and prioritize yourself, other life changes will be impossible to sustain and hold.

Without the foundational tool to love and prioritize yourself, you will continue to crawl back into past programming and patterns and be stuck with the same old you and the same old problems.

Which is why today I want to share a self-love tool that you can implement immediately to reprogram your neural pathways to shift and heal patterns that you’ve been stuck in for YEARS.

In this exercise, we’re going to work on starting to prioritize ourselves.

Self-love is defined as how we value, prioritize, and see ourselves.

So today, I’d like you to start taking 5 minutes (or less!) to jot down the MICRO moments where you recognize your ability to put yourself first in your work, your relationships, your health, or in any other area of your life.

You can do this in the morning, before bed, or as you go throughout the day. You must do this every day though- this lowers how much we are endlessly giving to others day in and day out. It also increases our confidence and acceptance of actually seeing our worth and how imperative it is to meet our own needs before we can go on to serve others.

Here are some example from the women in my group from this week to get you thinking about your own wins:

“For the first time in months, I told my family that dinner was on them. I didn't cook, didn't clean, and spent the evening soaking in a hot bath with my favorite book. I thought I'd feel guilty, but I actually felt… free.”

“I've been putting off going to the doctor for ages. Today, I finally made that appointment for a check-up I've been avoiding. It might seem small, but it was a big deal for me to prioritize my health like that.”

“ Closed my laptop for 15 minutes to meditate in the middle of a chaotic day”

Start clocking your own achievements each and every day.

After 20 times of doing something it changes our neural pathways
After 40 times of doing something it becomes a habit.

Make yourself Better Today.