Hitting your PROTEIN goals!

PROTEIN is the biggest nutrient that I encourage the women I train to get. Every year of life that women age, our muscle mass decreases. It is up to us to fight against this with adequate protein intake as well as resistance training - both the major targets that I teach in boot camp! This combo provides you with a strong, fit figure that leave you feeling confident & capable!

Remember, fitness & nutrition is NOT one size fits all, so through the list of ideas below, only a few may be applicable or desiring to your daily routine and that is okay! Start with adding one new source of protein at a time and slowly increase over a period of weeks or months so that you will stay consistent with it.

Lean meats (chicken, turkey) and seafood (think canned tuna as a quick grab & go option or tilapia, salmon, etc in the freezer) are high protein, low calorie. Legumes,eggs, yogurt, milk, cheeses, beans, nuts, and some vegetables such as pea's also contain protein. There are also a lot of items on the market such as:

PROTEIN SHAKES Are one of the most 'efficient' ways to hit your protein because they are primarily protein only (no extra calories from lots of fat grams or carb grams). For this reason, protein shakes are a great way to get a high amount of protein with a low calorie goal - or for any one! I use a brand called Arbonne protein because they ban 2,000 ingredients and are dairy free, soy free, & gluten free.

You can find the protein HERE! and check out my tips for making a protein shake HERE!

PROTEIN CHIPS These individual bags are often cheaper than you will find at Walmart, and more variety, and are great to pair with a sandwich or wrap at lunch time.

Pure Protein: https://amzn.to/4cHrNyD

Atkins: https://amzn.to/4awmhNO

Quest: https://amzn.to/4aGN2z8

PROTEIN BARS you always want to look at the protein content (12, 15, 20+g) as well as low added sugar (1-5g). Some bars on the market are filled with enough sugar to be equivalent to a candy bar! I always use the brand NoCow because it is vegan, dairy free, and clean ingredients. Some bars are filled with artificial sweeteners and fillers, which can cause harm on your gut.

Sprinkled Donut Flavor: https://amzn.to/3J5ga78

*My TIP when finding a bar you like is to try all kinds of brands for different textures, consistencies, etc. BUT remember.. if it tastes too good to be true, it probably is! To me, knowing I eat a bar almost every day, having a clean nutrition label is the most important thing I am looking for.

TIP: Try having protein at each sitting starting with breakfast! If you can get 15-25g of protein at each snack and meal, you are right on track to hit your goals!