The single best approach in controlling your nutrition is to make your own meal replacement shake at home. It’s simple to do, saves you time and most importantly shuttles healthy nutrients into your body. For people wanting to lose body fat I always recommend including at least one shake per day. Personally I prefer to have my shake first thing in the morning as it energizes me, is better for my digestions and gives me hydration.
My requirements for protein powders are the following:
- No gas.
- No bloating.
- No blood sugar drops.
- No stomach pain.
- Energizes and satisfies my hunger.
- Keep me full for hours.
- Organic ingredients.
- No Soy, Wheat or weird chemicals I cannot pronounce.
- Comes from food.
Currently there are tons of options when buying protein powders. I don’t tolerate dairy or whey so I experiment primarily with vegan protein options. I think it’s a great idea to rotate your protein powders frequently as to give your gut plenty of variety and not irritate it. Lately this is what I have been using with favorable digestion.
The Collagen Peptides have been a nice boost to my health as I feel my skin and hair have benefited. Plus it doesn’t taste like anything and is easy to add to most foods.
Here is what my shakes have looked like for the last two weeks:
- 1 scoop VEGA Protein Powder (Cold brew coffee flavor) – 20 grams Protein / 5 Grams Fat (MCT oil) / 5 grams carbs – 200 calories.
- 2 scoops Collagen Peptides – 18 grams Protein – 70 calroies
- 2 TBS Organic Peanut Butter ( I get mine from Costco) – 15 grams fat / 8 grams protein / 7 grams carbs – 200 calories
- 2 cups Organic Frozen Berries – 24 grams carbs – 100 calories
- 5 grams of Glutamine Powder (pharmaceutical grade)
- 5 grams of Creatine Monohydrate (micronized)
- Handful of Organic Spinach leaves – 10 calories
Total Protein – 46 grams
Total Carbs – 32 grams
Total Fat – 20 grams
Total Calories – 580
If you ask me this is great way to start your day as the macronutrient ratio is weighted on the protein side which has been shown to excite the neurotransmitter DOPAMINE in the brain which means better mental energy and focus. This meal is balanced with a nice dose of mono-unsaturated fat and fibrous carbohydrates as well.
Make Your Own Shakes
To recap, I believe making healthy meals should be simple and effective. In my opinion, making a shake is perhaps the SINGLE best way to control your macro nutrient ratios and micro nutrient intake. For fat loss and overall health I highly recommend you do the same.
Give this a go and share with me your current shake recipes.
While many kettlebell sport athletes have never considered it, sprinting could be your key to enhanced performance. Find out the three reasons why sprinting could definitely increase your performance in competition.
Do you ever wake up in the middle of the night or the early morning with a great idea? Or some thoughts on a particular subject have been on you mind for a while and you feel compelled to share them with everyone. That’s what happened to me this morning. Upon waking up it was all so clear, all so obvious.
As a student of principles and how they impact our lives and the choices we make I want to share with you one of the most profound principles that guides my everyday thinking. This principle validates my minimalist approach to training and productivity.
The 80/20 principle was popularized by Italian Economist Vilfredo Pareto in the late 18th century and states that 80 percent of your results in any endeavor will come from 20 percent of your actions and behaviors.
This concept is vitally important when considering your strength training regime. Selecting your most efficient and effective movements (unique to each individual) will channel and enhance the bodies response and results. Not all movements are equally beneficial for all people. One person’s exercise can be very healing while that same movement can be destructive for someone else.
I have been training people for over 23 years and coincidentally figured out I was applying the 80/20 principle to all my clients. I started seeing trends with my clients in that most of them responded well to specific movements and focusing on those movements we were able to achieve higher levels of strength, fitness and fat loss.
So let’s say hypothetically a client does 6 to 8 movements per training session, if you apply the 80/20 principle you will want to spend most of your time focusing on one or two of the movements. That doesn’t mean you won’t do other movements, it just means you will prioritize the essential ones.
You may be asking, “how do I really know which movements fall into the 20 percent?”
If you find that you are consistently getting stronger in one or two particular movements compared to other movements, you more than likely have found your 20 percent. If you are not making great gains with a movement or it consistently injures you, that may be a sign that that movement is not in your 20 percent repertoire. It doesn’t mean you shouldn’t perform it but it’s probably not going to be the movement to help you best achieve your goals.
In the world of strength training your top 20 percent lifts will allow you to:
- Safely load your entire body and get maximal activation of your Central Nervous System. You don’t want to aggressively load the movements that are not in your 20 percent and may cause you injury.
- Increase intensity in speed and/or load. This will ensure that the body constantly has to adapt to incremental changes over time which will lead to optimal hormonal health.
- Capitalize on your natural anatomical individuality.
For example: Some people have longer femurs and longer arms which gives them a mechanical advantage for the barbell deadlift. A person with shorter arms and legs can still be awesome at the deadlift but might find that the Squat pattern feels better for them and allows them to use more load. Same thing rings true for bench pressing and pulling movements. It’s hard to deny that some people are born with anatomical gifts that allow them to excel at a given movement.
Most people will naturally gravitate towards either be a hinge dominant or squat dominant person. Being one or the other doesn’t mean anything negative, it just means your body is better designed to excel at either hinging or squatting. Some rare individuals will be excellent in both. Regardless of your genetic make up, you still want to be able to hinge and squat well.
Hinge Dominant People
- Tend to have longer legs and shorter torsos.
- Longer arms.
- Will tend to gravitate towards the hinge movements because they naturally feel better with the hinge.
- Tend to have stiffer ankles and less hip mobility (but this is not always the case).
Squat Dominant People
- Shorter legs and longer torsos.
- Shorter arms.
- Will tend to gravitate towards squat like movements because they feel better and enjoy the movement.
- Tend to have more mobile ankles and hips.
Do you think you are better at hinging or squatting?
Do you have a history with excelling at one particular movement?
Has one of these movements consistently injured you?
Examine your training history and it should shed some light on which movements fall into the 20 percent for you.
I recommend still training your weaker movement but don’t spend as much time on it as your stronger 20 percent movements. Spend more time perfecting what comes naturally to you (20 percent) and you will accelerate your results. That is smart training in my book.
The goal of training should be to stimulate the body, not inhibit it or kill it. Keep your volume sensible and don’t let your training today ruin your training for tomorrow. Quality and minimalist routines trump complicated training plans and overtraining. Focus on the vital few and watch your training success go through the roof.
In the coming weeks I will be expanding on how to find your 20 percent movements and how to use this in programming your training to best reach your goals.
Your questions and feedback are always welcome and I would love to hear what you think about this important training principle.
With winter upon us and much shorter days, it’s a wonderful time to focus on cooking tasty and healthy food at home. For those of you that followed our last blog post regarding the 28 Day Minimalist Training Plan, this quick and easy chicken recipe is as minimalistic as it gets.
What you need:
- Chicken of your choice (We opted for chicken on the bone).
- BBQ Sauce of your choice.
- Himalayan Sea Salt , Pepper, Onion Salt and Garlic Salt.
- Instapot (very affordable and well worth it).
- 1 cup of water.
- Pour your cup of water in the pot.
- Layer the chicken pieces along side each other.
- Season the layer of chicken.
- Cover the chicken with BBQ Sauce.
- Repeat for additional layers of chicken.
- Hit the MEAT/ STEW button, select 15 min on high.
Voila… It’s as easy as that. The result: super tender chicken that is darn tasty. If you know other insanely busy people please share this with them. Try this recipe and you will experience the immense value of this time saving tool.