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Brittany has been a Certified Personal Trainer for two years and a Holistic Nutritionist for six months. She has helped many people change their lives and discover a newfound love for healthy food, including her husband. She can be found on a daily basis juggling her home life and training clients online and in-person in her private gym. She would love to help more women reclaim their health, especially those struggling with PCOS and obesity. Over the next six months, she is going to share a workout of the day (WOD), a healthy recipe, debunk a fitness myth, and share a favorite fitness product.
Want to get healthy? You’ve come to the right place!
This month’s workout is short….but don’t let that fool you! This 10 minute AMRAP should have your heart pounding and sweat dripping. Complete the warm up and core circuit first. Then set a timer for 10 minutes and complete the AMRAP exercises in circuit style(one after the other) as many times as possible before your buzzer goes off. Add this to your routine once or twice a week.
WARM Up Repeat Two Times
25 Jumping Jacks or modified version
20 High Kicks
15 Shoulder Rolls forward and Back
20 High Knees in place or High Knees Marching
Core circuit Repeat 2 times
15 Toe touches
10 Leg Raises
12 Kneeling Wood Chops
15 Frog Pumps
10 Minute AMRAP(As Many Reps As Possible)
10 Pushups(knees or incline ok)
20 Mountain Climbers
20 Bicycles
5 Burpees
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It’s summertime and the last thing we want is to heat ourselves (and our kitchens) up with another hot breakfast. Make these the night before( or a whole weeks worth on Sundays) for a quick on the go breakfast option that will keep you cool!
Overnight Protein Oats- 1 Serving
(Carbs 43g /Fats 5g /Protein 23g)
1/2 cup old fashioned oats
1 scoop collagen(I use custom collagen off amazon)
1/2 tbsp chia seeds
1 tsp cinnamon
2 tsp Pyure sweetener
1/2 cup chobani vanilla Greek yogurt
1/4 unsweetened almond milk.
A couple pinches of pink salt
Add all dry ingredients first, Shake well. Add 1/2 cup yogurt and 1/4 cup almond milk mix well. Top with blueberries(or any berry). Screw lid tight and refrigerate.
**A high protein diet is bad for your kidneys.**
A high protein diet is only bad for your kidneys if you already have bad kidneys, since consuming more protein makes them work harder.
Eating Higher amounts of protein is beneficial for those trying to lose weight. Protein helps your body retain muscle mass while in a calorie deficit mode. More muscle mass, more calories burned. On top of retaining lean mass, protein helps you feel satiated much longer, which helps you curb cravings. Protein also has a higher thermic effect of food. Having a higher thermic effect means your body has to work harder to digest and absorb the food, so it raises your body temperature, therefore more calories are burned. The absolute bare bones minimum amount of protein needed to keep you alive is approximately .36g per lb of bodyweight. Bare bones minimum is different than what is needed for your body to thrive. For your body to thrive, ladies should eat a palm sized portion at every meal (3 a day) and include protein in your snacks.
Some great examples of protein are:
- Protein Powder
- Eggs/ Whites(Hard boiled makes for a quick grab and go option)
- Chicken Breast
- Pork Tenderloin
- Sirloin Steak
- Tempeh
- Cod
- Tuna
- Chobani Greek Yogurt
- Cottage Cheese
Since we are talking about protein this month, I want to share my favorite brand of protein powder and supplements. I have gone through many brands, trying to find something with:
- minimal ingredients
- low in sugar or artificial sweeteners
- tastes great.
My favorite brand is by far Legion Athletics. They use stevia to sweeten it and have all their ingredients listed right on the label. My favorite flavor is a toss up between birthday cake, cookies and cream, and mocha cappuccino. They are all fabulous. I love adding a scoop of protein with 1 cup of unsweet almond milk and ice to my blender. My brain thinks it is having a milkshake.
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