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Week 2

  1. Nutrition: Importance of Protein

Healthy Protein Options:

  • Greek Yogurt

  • Cottage Cheese

  • Eggs

  • Ground Beef (lean 90%)

  • Boneless skinless Chicken Breast

  • Turkey Breast

  • Tuna

  • Peanut Butter

  • Quinoa

You may ask what all these foods will provide for you. There are three major nutrients that contribute to calorie intake which are Carbohydrate, Proteins, and Fats. Proteins are special, one, because they can’t really be stored as fat and two, because they are the building blocks for all muscles. This doesn’t just mean you get big and strong but we have muscles all over that aid in movements like chewing, writing, and standing and without enough strength in these muscles it could become very difficult to perform these simple task.

Throughout the day our body is performing so many functions that a lot of energy is burned in the process. The minimum amount of energy used in the day is called your Basal Metabolic Rate or BMR at rest. The more muscle you have however the more your body works to keep you cool. In turn, you burn more fat by just doing nothing.

*Foods packed with protein are delicious and keep you full for longer periods of time.

  1. Find a niche/Get in a Routine

Routine is an extremely important aspect to incorporate into life. Sometimes we say we don’t have time for things but the time we are using to complete other ask are usually voluntary and can be manipulated to award more time. Find what exercise or activity you enjoy and incorporate it in your life. Find the best time of day to train which could be in the morning before a refreshing shower, afternoon to take a break in the day, or evening to cap off your day.

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