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Find out how to calculate the right amount of protein for you! Figuring out how much protein you should be eating can be super confusing for a lot of people with all of the conflicting information out there. So what's the right amount for you?  The answer is-- it depends! Huge factors that figure into how much protein you should be consuming is your lifestyle and fitness goals, so not everyone will be the same. For instance, a professional bodybuilder would definitely not be taking in the same amount of protein as the average Joe who lives a sedentary lifestyle.  Here is a chart that shows the suggested daily intake of protein according to your fitness goals/lifestyle:   Goals/Lifestyle Daily Protein Intake  Muscle Building/Getting Toned 1-1.5g Protein/Pound of Current Body Weight Weight Loss 1g Protein/Pound of Target Body Weight Average Healthy Sedentary Person .36g Protein/Pound of Current Body Weight Examples: A 180 lb guy looking to add some muscle would take in anywhere from 180-270 grams of protein per day. A 200 lb woman wanting to lose 30 lbs should take in about 170 grams of protein/day.   How to fit all of your protein into your diet: Once you've calculated what your daily protein intake should be, you might be thinking, "That's A LOT of protein! How am I going to get all of that in?" Don't worry-- it's possible! The easiest way to fit all of your protein in is to divide it up into 5-6 meals per day. For instance, someone who needed 200 grams of protein a day might eat 6 meals a day with around 33 grams of protein/meal.   Protein bars and proteins provide a great way to help you supplement protein into your diet without having to take the time to cook a piece of meat 5-6 times/day. Just be careful to keep an eye on their nutrition labels. Lots of shakes and bars boast that they are healthy, but harbor a crazy amount of added sugar that you probably don't need!  What ways do you add the needed amount of protein to your diet? Let us know in the comments below!

For decades, fat has been a dirty word when it comes to talking about a healthy diet. When people are trying to lose weight, fat is usually the first thing to be cut, hence the "Low Fat" revolution that began almost 20 years ago.  While it is true there are fats that will make you, well... fat, there are also good fats that greatly benefit your body.   Here are a few benefits of healthy fats: Great source of energy Helps the body to absorb vitamins and nutrients  Essential for blood clotting Essential for muscle movement Helps inflammation Prevents & treats heart disease  Reduces cholesterol  Lowers blood pressure Helps prevent belly fat Boosts brain function May reduce risk of dementia  Types of Fats: The Bad Trans Fat- Also known has "partially hydrogenated oil", trans fat has, up until recently, been found in everything from cookies to fast food. Studies have shown that trans fat has zero health benefits and is linked to multiple chronic conditions including high cholesterol, heart disease, diabetes and stroke. For this reason, the FDA has required the food industry to list trans fat out on a separate line in the nutrition info on packaging, resulting in many food companies expelling trans fat from their food altogether.  Saturated Fats- This type of fat is commonly found in whole milk, red meat, cheese, coconut oil, baked goods, and more. While our bodies do require us to have some saturated fat, the balance can be easily tipped in favor of quickly becoming too much. Most nutrition experts recommend that saturated fat make up no more than 10% of our daily calories because it has been linked to raising harmful cholesterol and forming artery blockages.  The Good: Monounsaturated Fats- Peanut oil, avocados, sunflower oil, olive oil, canola oil, and nuts are foods that are abundant in monounsaturated fat. This type of fat has been linked to many heart healthy benefits, so much so, that nutrition experts recommend replacing trans and saturated fats with monounsaturated and polyunsaturated fats.  Polyunsaturated Fats- This type of fat is known as an essential fat, meaning your body needs it but can't produce it on it's own. You can provide polyunsaturated fat for your body by eating foods rich in omega- 3 fatty acids like salmon, sardines, walnuts, canola oil, flaxseeds, and more.  Eating or supplementing omega-3 fatty acids have tons of health benefits including lowering blood pressure, raising good cholesterol, reducing heart problems, helping to relieve arthritis, boosting brain function and possibly even preventing dementia.  Swap Good Fats into your Diet Here are a few ways to start implementing good fats into your diet while taking the bad out: Trade regular bacon for turkey bacon Opt for real butter over margarine Add avocados to your salads and other foods like tacos Make sure your peanut butter and other spreads don't contain hydrogenated oil Take a fish oil or flax seed supplement daily Stay away from fast food and processed foods as much as possible How do you integrate the “good fats” into your healthy diet? Let us know in the comments below!

Get Ready to Burn More Fat in Half the Time! If you've been to a gym or opened a fitness magazine lately you've probably have at least heard of the word HIIT, but what the heck does HIIT even mean? HIIT stands for High Intensity Interval Training, and it has very quickly become one of top trending ways to burn fat. Why? Because if done correctly you can burn up to 9 times the amount of fat than a traditional steady-state cardio workout would!How is it Done?HIIT is done by alternating high intensity exercises with low intensity exercises (or resting) for a set amount of time (20-60 seconds) and can be done with pretty much any bodyweight exercise including running, squatting, lunging, kicking, punching, jump roping, & more! Benefits of HIIT Metabolism Increase- HIIT will speed up your metabolic rate for up to 48 hours after you've finished working out.  Fast & Convenient- Most HIIT routines are less than 30 minutes and you can literally do it anywhere since little to no equipment is required. Gone are the days of not having time to workout!  No Equipment Required- The only weight you need for HIIT is the weight your own body supplies. Most moves in HIIT routines use bodyweight exercises; although, feel free to add weighted moves to up the intensity.  Burns More Fat While Retaining Muscle- Studies have shown that over a 20 week period, people who consistently did HIIT routines burned 9 times the amount of body fat and retained more lean muscle mass over the people who just did low intensity, steady-state cardio.  Ready to give HIIT a try? Here are few example workouts for you to give a go!10 Minute Beginner HIIT Workout 3 rounds- 20 seconds high intensity, 10 seconds rest Jumping Jacks Squats Jab, Cross (Right Side) Jab, Cross (Left Side) *30 seconds of rest in between each round Advanced HIIT Workout3 Rounds- 45 seconds high intensity, 15 Second Rest Burbpees Jumping Lunges Tricep Dips Side Lunges Push-ups Tuck Jumps Mountain Climbers *1 minute of rest in between each round Have you tried HIIT Before? Let us know your favorite workout in the comments below!