Protein intake is crucial to supply the amino acids, the building blocks for the formation of new muscle. But not all dietary proteins are equal! The two major types are from milk protein whey and casein. Whey is fast digesting and casein is slow digesting.

·        Whey protein- stimulates muscle growth through protein synthesis

·        Casein protein-is insoluble and slow digesting and helps with protein balance. It is also the most abundant.

These are the most common types of protein; there are of course other types! First and foremost, your nutrients should come from your foods (lean meats, eggs, your foods (lean meats, eggs, yogurt, whole grains, and plant proteins). But many people, especially those looking to lose weight, gain muscle, or lean out, supplement with protein powders as well, to get more protein in their diets.

Supplementation can change your training and your body composition but why? Well for starters it keeps you full for longer periods of time. The amino acids within protein take longer for the body to digest, and thus leave you feeling full longer!

How much? The number various from person to person but an easy trick to figure it out is this

There are a few formulas but this is the one I have found most useful!

= 1.0 or 1.5 g protein (others may use .5 or .8) X every lb of your body weight = protein intake

From there you divide that by your amount of meals for the day and voila!

For supplementation: it is crucial for your body that you just don’t by “any old protein” just because it’s cheap!! So what do I use and recommend? Shakeology!
Check out this video for more info!
http://youtu.be/4zgPEEVxyz0

Many times people believe they are helping themselves with skipping meals, eating too little, skipping breakfast, and a lot of other "diet downfalls."

Are you making them?

Are you causing fat gain:
~Skipping breakfast breakfast
~Going more than 4 hours without eating!
~Low-fat
~Condiments!!
~Binging on junk
~Eating off your kids plates
~Improper serving size

These are all very common issues that many people do and do not realize they are sabotaging themselves!!
To solves the problems?
~Eat every 2-3 hours
~keep junk out of the house
~do not eat off your kids plates (allow someone else to clean up!)
~Read your labels!!! check the sodium, calories, ingredients, sugar levels, as well!!
~Measure your portions!
~Go light on condiments or make your own for healthier recipes!

With summer coming everyone is sooo obsessed with getting a flat and toned tummy! These are my top tricks and tips for getting a flatter stomach!

Workout tips:
1) Cardio-(3-5 days a week)- you want to see your abs? You have to burn off the extra layer of fat on top of them!
2) Strength train-(3-4 days a week)- You need to add muscle into your body! If you want to burn more fat and calories you need to add muscle into your body.
3) Work your entire core- 250,000 crunches to burn 1lb of fat!! what does that mean? it means you need to do more than just crunches! So that means your back your abs, your deep muscles, your hip flexers! They are all essential for a tight tummy!
4) Do weighted ab workouts- any chance you can add weights to strengthen your abs!
5) Don't work them every day- fatigue them and then let them rest a day! Work them 2-3 times a week

Nutrition tips:
1) drink water- strive for a gallon a day
2) FIBER- 3-4 g is considered a good source of fiber (oatmeal, potatoes, brown rice,etc)
3) eat protein with every meal- 0.5g-1g per every lb of body weight! Keeps you fuller and does not cause bloat!
4) no more processed junk-the end.
5) Eat as soon as you make up and every 2-3 hours- keeps your metabolism going and you body not in starvation mode.
6) Eat your fat!-unsaturated  fatty acids are essential- avocados, white fish, nuts
7) SHAKEOLOGY-healthiest meal of the day and is essentially a super food!