Are you eating Too much or too little protein?

Recently I’ve been having conversations with my clients about protein; how the body uses protein and how much they need eat, I thought this would be a good blog posting!

Protein’s main role is to build and repair body tissue – muscles, ligaments, and tendons as well as for the synthesis of hormones, enzymes and antibodies, fluid transport and energy.  When you fail to eat enough calories your body takes the protein away from the muscles and is used as an energy sourse instead of the intened job and if you comsume more protien then you need the body will store this as fat.  To find out how much protein you need follow the formula below:  Please note this is for active adults.

1. You need your weight in kilograms.  To find this divide your weight in pounds by 2.2.
2. Your weight in kilograms times 0.8.  This will give you the protein requirements in grams.

Example:  A 45 year old male weighing 155 pounds.

155lbs/ 2.2=50 kgs

50lbs x 0.8 = 40 grams of protein per day

Some examples of Protein found in food:

• Milk, 1 cup, 8g
• Yogert, 1 cup, 8g
• cheese, 1 oz, 8g
• Peanut Butter, 1 tablespoon, 4g
• Pasta, 1 cup, 6g
• Chicken Breast, fish, meat, 2 oz, 21g
• nuts/ seeds, 1/4 cup, 7g
• Fruit, 1, 1g
• Veggies, 1/2 cup, 2g

How much protein are you getting in one day?

If you’re trying to lose weight, use your goal weight or a weight in between to get your protein requirements per day.

If you have any questions please feel free to contact me. getfit@energygroupfitness.ca

Cheers, Angie

Exercise is the best Medicine!

Join is on Sunday Oct 4th for our back to basics, results driven weight training program.  This program is simple to learn yet challenging for the body!

Give yourself a full body workout in 60 minutes, your health is everything!

This program is thoroughly tested to make sure that when Group POWER Oct ’09 reaches you, the program is safe, effective, motivating & fun!

Let us at Energy Group Fitness help you de-stress, reduce body fat, and tone your body.

Get inspired and check out the what we’ll be up to at 9:30am on Sunday Oct 4th, enjoy!

See you at class!

Cheers, Angie

Ice Pack & H2O to relieve sore muscles

Add water

Good Morning,

I’ve been busy reading fitness blog, websites and magazines this week to see what new information I can share with you.  I found a blurb in this month’s issue of Women’s Health Magazine to combat muscles soreness after a killer workout.  According to a report in the Journal of Athletic Training adding water to an ice pack helps relieve muscle soreness quicker than just using an ice pack.  Joseph Dykstra, M.A., A.T.C says the colder the muscle tissue is the more relief you feel.

Next time your muscles are letting you know they are there, try using this ice & water combo.  I know I will!

Enjoy your day!

Cheers, Angie

Develop A Running Strategy from Runner’s World.com

Be Consistent

Good Morning,

I read an article the other day Develop A Running Strategy from Runner’s World.com which of course is applied to the runner’s but I as I read this article I really thought we could take the steps and apply them to everyday fitness.  They have 5 headings in the article:

1. do the minimal training needed for optimal results:
2. be consistant
3. balance hard efforts with rest
4. expect peaks and plateaus
5. practice & patience

Please read the article and see what you can take and apply to your fitness routine.

Have a great day!

Cheers, Angie

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Why People Don’t Exercise

Good Morning,  I was going through my health and fitness books to see what I could blog about today and came across the book Concepts of Fitness and Wellness by Charles B. Corbin and Ruth Lindsey written in 1994. What got my attention when I was looking though this book was a heading called Facts about why people do not exercise.  As I was reading through this section I couldn’t believe we still have the same reasons not to exercise 13 years later!  Why have the reasons not changed or better yet why do we still have reasons not to exercise?  We have so many choices today that there really shouldn’t be any reason not to exercise.  Here are the reasons from 1994:

1. “I don’t have enough time”
2. “It’s too inconvenient”
3. “Just don’t enjoy exercise”
4. Poor health
5. Lack of facilities and bad weather
6. Some people think they are too old

Do these sound familiar?  Do you hear yourself saying or thinking them or hear other people saying them? I certainly hear people saying these statements. Today there are so many options and choices for exercise, there is something for everyone.

Action for you today:  Assess your fitness routine: do you have on? what are you doing, how often, do you enjoy the exercise routine? Do you need a change?  How do you schedule your fitness time? Also access what you say to yourself about fitness. Are they positive thoughts/ negative thoughts?  Are you surrounded by people who are positive/ negative about fitness?  By gathering all this information you can see how/ why you do some of the things you do in regards to your health and fitness.

Have a lovely day!

Cheers, Angie
Get fit, keep fit and have fun doing it!