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Applied Fitness Health News June 23, 2022
secret to a supercharged metabolism

Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle.

Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does.

This means that the more lean muscle you have the more calories you burn…

If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to supercharge your metabolism:

1. Set a protein GOAL

To keep things very simple you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 150 pounds but your goal weight is 130 pounds -- you should be aiming to hit about 120 grams of protein per day.

When deciding where to use your calories in a day make sure you always prioritize protein these means every single meal should include a high-quality lean protein -- pick your protein first then look at your remaining calories for fat and carbohydrates.

2. Two Shakes a Day

One of the best ways to prioritize protein is to get in the habit of drinking two protein shakes a day. One scoop of high-quality protein powder has around 25grams of protein that feeds lean muscle!

3. Cook with it

Now if you follow step one you know that every meal should have protein as the priority… but there is one thing you may not have thought of.

Make your desserts protein rich! A good nutrition program plans for sweets and this is no different!

Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

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Coach Brian

5651 Main Street Williamsville, New York

7163802448


It’s a Mental Game

Don’t underestimate the impact of your mindset on your ability to lose weight and get fit! The more positive and excited that you are about the process of changing your eating habits and your lifestyle to promote healthy change, the more likely you are to stick with it and reach your goals.

As much as exercise and eating healthy may feel like a punishment, do your best to find things that you love about the process. Your results will come faster and faster!


Guilt-Free Cookie Dough Balls

There are few things as smile-inducing in life as a chocolate chip cookie…in any form. The form we are enjoying today is that of cookie dough balls! These moist, yummy, cookie dough balls are the perfect quick energy snack to pop into your mouth in the middle of a busy afternoon. Just don’t be surprised when you find yourself smiling from ear to ear!

What makes these cookie dough balls a healthy source of energy rather than a fattening treat? The ingredients that we are using, of course! Whole oats, natural peanut butter and high-quality protein powder create a trifecta of wholesome, complex carbs, usable protein and satiating, good-for-you fat. Also important is the distinct lack of simple sugars that you’d find in traditional cookies. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 32

2 cups of old-fashioned rolled oats
½ cup of ground flax seed
1 teaspoon of cinnamon
2 scoops Vanilla Protein Powder (about 2/3 cup)
20 drops liquid stevia OR ½ cup coconut palm sugar
1 cup of natural peanut butter (no sugar added – just peanuts and salt)
1 teaspoon of vanilla extract
½ cup water (or coffee for a caffeine boost!)
½ cup of stevia-sweetened chocolate chips
sprinkle of sea salt

Instructions

1. Place the rolled oats, ground flax seed, cinnamon, vanilla protein powder, stevia, peanut butter, vanilla extract, and water (or coffee) in a food processor. Pulse until the ingredients are blended.

2. Transfer the mixture to a large bowl and add the chocolate chips. Stir to combine. Note: the mixture will appear crumbly, but once you press it together it will stick.

3. Form the energy bite mixture into 1" balls and place on parchment paper lined baking sheet. Sprinkle with sea salt. Cover and place in refrigerator for 2 hours. Enjoy!

Nutrition
One serving equals: 100 calories, 6g fat, 8g carbohydrate, 1g sugar, 46mg sodium, 3g fiber, and 5g protein.