Tag Archives: going strong

Is Protein Powder Really Worth It?

03/28/2016 R.C. Liley 2 Comments

Just the other day, I set out on the simple task of finding a new protein powder that wasn’t filled with junk. Before I knew it, 2 hours had passed as I perused the plethora of options for this popular supplement!

This made me ponder whether I should really stress over the different types, flavors, functions, and brands. I recently shared the benefits of protein and making it complete with all 23 amino acids, so it’s obviously an important macronutrient. But, do we really need protein in powder form, and, more importantly, is it even worth it?

You can find protein powders made out of things you’d never expect. We all know the common whey protein, which is broken into concentrates, isolates, and even goat whey protein. Other popular varieties are soy, egg white, and casein. Some less common, but still good types are rice, hemp, and pea proteins, but did you ever hear of beef protein powder?

Beef is an excellent source of protein, but having it in a smoothie seems a little odd. I might try it as long as the ingredients are good, but it’s also one of the most expensive forms. Expensive and very processed! I mean, I can accept processed beef when it’s put through the grinder, but how much has to happen to turn it into a flavored powder?

Can you really see yourself paying a premium to drink beef protein powder that’s Blue Raspberry, Peanut Butter, Cherry Vanilla, Fruit Punch or other some other flavor? MuscleMeds has all of these flavors if your answer is yet, but it’s filled with artificial colors and flavors that I avoid in any product.

MuscleMeds Carnivore_Beef Protein Powder — Carnivores like meat, not blue raspberry powder….

Anyway, back to the question at hand. Do I really need protein in the form of powder instead of enjoying freshly cooked chicken, beef or fish? There are also many sustainably caught and packaged canned options like tuna, salmon, and sardines I always have around. These are just as quick and the ones with pull tabs require no can opener to lug around wherever you go. My current favorite are canned anchovies in water, and even my 2 year old daughter loves having the “little fishies” with me.

Whole food sources of protein are obviously the better choice since powder, no matter how clean, organic, or super-duper ultra filtered it is, is still highly processed.

There are many healthy plant based protein powders packed full of enzymes, superfoods, cleansing herbs, and they taste good too. I have tried several and enjoy them in smoothies as well as many recipes. But in retrospect do I really need all of these “extras” in a protein powder? Isn’t that what a good vitamin or, better yet, having a diet rich in whole foods should provide?

I was all about buying this high quality Garden of Life Raw Protein, but then thought about how I like to cook a lot with my powders. Wouldn’t cooking pretty much make the whole “Raw” aspect obsolete? Then I just paid a premium for higher quality protein and destroyed the premium part. And again, there are plenty of whole food based multivitamins that will give you everything in these superfood protein powders.

Maybe I will break down and buy a raw protein powder just for mixing into drinks or no-bake recipes like these No-Bake Quinoa Almond Protein Cookies as they are great to take along when traveling for a healthy snack option both kids and adults will enjoy.

I have used many protein powders, both good and bad over the years. Currently, my favorite brands are Legion, BiPro, and Naked Nutrition. If you haven’t tried my healthy Legion Banana Vanilla Protein Pancakes recipe, I highly suggest you do…..fast!

As you can see, I enjoy protein powder and by no means am I quitting the stuff, but maybe not stressing over the the slew of extra ingredients. Now I when I’m in the market for a good protein powder, I focus on the one thing that matters, the protein!

Setting guidelines before you make a purchase will help save a lot of time and stress when choosing a protein powder. Trust me, I would really appreciate having those 2+ hours back!

Here are the main things I look for in (or not in) a protein powder:

No artificial sweeteners…EVER!
Non-GMO, preferably organic
If whey protein, I typically prefer that it’s sourced from grass-fed cows not treated with antibiotics
Very little to no sugar (less than 3g per serving); prefer no sugar and only stevia or unsweetened
No added soybean or other oil
No nonsense “super pump” marketing/gimmicky ingredients
Short, simple list of ingredients; unless it is the raw green food kind

These guidelines for a quality supplement will narrow your options in a good way. Yes, it usually means higher prices, but I’m willing to pay more when it comes to things that go in my family’s body. Plus, as long as you’re not relying on powder as your main source, it should last a while.

What type or types of protein powder do you use?

Do you get caught up searching for the “right” protein powder or anything else? Too much information makes too much confusion sometimes!

Parenting

The Body and Mind Synergy Home Workout Program

03/05/2016 R.C. Liley 1 Comment

Of course, why wouldn’t you want a workout program you can do at home? Most of us are too busy to drive a gym, and we not everyone can afford or fit a lot of equipment in their home.

While I do have the luxury of quality weights in our garage, I can’t always drag my poor daughter out there with me. Luckily I just signed up for a home-based workout program that requires no equipment but will still challenge anyone from beginner to advanced.

The program is called Body and Mind Synergy, and it has everything you need to get started. Whether you’re looking to lose weight, get stronger, or simply maintain your current fitness level, Body and Mind Synergy will help you with your goals. Here’s a quick overview about the program..

A Unique Approach To Health And Fitness – How To Stay Fit With Kids, Long Hours & Travel.

The most comprehensive mental and physical coaching program, online.
Test the system first with a no-risk 7-Day Free trial.

SAVE TIME: Short workouts, with no equipment, done anywhere.
FOOD MADE EASY: Fast, tasty, healthy meal preparation for non-chefs made in minutes, not hours.
$397 FREE BONUS: “Between The Ears” is the do-it-yourself mental coaching program that shows you how to do it when you just don’t feel like it. Make healthy living an automatic choice.
STEP-BY-STEP SYSTEM: Video instructions, workout calendars, done-for-you meal plans.
WORKOUT LIBRARY: Huge library of exercises and workouts that you can do anywhere, and anytime. From beginner to advanced.
UNIQUE APPROACH: Work with your mind and your body to whip yourself into shape to create a lasting change.
7 Day Free Trial: This offer is for a limited period and only offered by recommendation. Take your free trial today.

Since I’m just starting myself, I can’t give you my personal experience yet, but I’m hoping you’ll join me so we can track our progress together. I’ll post updates about likes and dislikes from the program, and I’d love to see your feedback/questions in the comments section.

Antony is the man behind the program and will guide us through the workouts and answer any questions we have along our journey.

I’m not a fitness newbie and never thought I’d want to join some program, but when the Body and Mind website specifically listed these details as the most important thing, I was on board.

This is the most important page on the site. It is a reference for everything else.

Question: What are the 3 biggest obstacles to getting fit and staying healthy?

Answer: 1. Lack of time. 2. Lack of motivation. 3. Lack of structure.

This program has 3 phases to tackle these obstacles.

Between The Ears will show you how to create rock-solid mental strength to demolish motivational issues.

Food Matters makes structuring your meals, simple, easy, quick and tasty.

Getting Sweaty structures short, intensive powerful workouts that can be done anywhere, with no equipment.

Complete all 3 phases to succeed. Download the materials, track your progress, and tick boxes.

Transform your body and make it a lasting change. Enjoy the journey.

Ever find yourself making one or all of the 3 excuses? I have, but it ~~doesn’t have to~~ should never be that way. If you’re interested, and I hope you are, check out the site and sign up for the 7 day free trial with no strings attached.

To see if you’ll like the workouts, Antony has several to sample workouts to try out right now. Head on over and see how well you can do as a Newbie, Intermediate, or Advanced trainee. All workouts last just 30 minutes, require no equipment, and can be done in any small space. Perfect for those who spend a lot of time in hotels or when the kids take over the house leaving you stuck with choosing to hide in the confines of your bathroom or behind the couch.

If you’re confused about a certain exercise, no problem, Antony has detailed video demos of each movement to make sure you will go into each workout with confidence. You’ll also have several resources you can download to track your food, workouts, and progress. This truly looks like a complete system that’s easy to follow and stick with, which means your results will be easier to maintain as you shift to a healthier mindset and overall lifestyle.

That’s it for now, hope you find this program useful. I feel it will benefit all of the busy parents out there and maybe you’ll kids will even see you and want to join in. Maybe? 😉

Keep an eye out for a future post on my progress along with pros and cons I’ve noticed after starting.

Going Strong

Denver Broncos Super Bowl Victory Workout

02/08/2016 R.C. Liley 4 Comments

I’ll be honest, it didn’t matter to me whether the Panthers or the Broncos won Super Bowl 50. I’m glad Manning claimed his second Super Bowl victory and all, but I’m honestly more excited about turning it into a workout and sharing it here.

Manning’s career should be coming to an end soon, and I mean that in a good way. He has a beautiful family, plenty of income (I’m sure that Budweiser plug at the end helped), and it just makes sense to end on a high note. Just as I hope you can end this Broncos Super Bowl Victory Workout on a high note with a sense of pride and accomplishment.

Using the creative paperweight attached to my shoulders, I took a few key numbers from the big game and thought of what moves would best represent a bronco. Obviously, bucking bronco comes to mind, and I used the numbers 50 (for the Super Bowl), 24 (the Broncos’ final score), 10 (the Panthers’ final score), and 18 (Manning’s number). A little while later, and I give you a workout to get your heart racing and ~~hooves~~ feet moving.

Bucking Broncos Super Bowl Victory Workout

AMRAP (As Many Rounds As Possible) in 18 Minutes:

Run 50 meters

24 Kettlebell Swings

10 Burpees

Rest as needed before repeating rounds, but try not to “fumble” around too long. If you can’t run, do 50 jumping jacks instead. You can use a dumbbell in place of a kettlebell for swings, and make sure to use a weight that’s challenging but allows for good form the entire workout. Just like the work it takes to make it to the Super Bowl, you have to work hard to get the results you want.

I’m not sure what I would’ve created if the Panthers won, maybe rope climbs since, like most cats, they’re great at climbing. Phew, good thing the Broncos won, huh? Try out the “victory dance” and let me know if it was bucking hard or lame as a horse.

If you partied a little too hard during the game, hope you’re on the mends now. Just need to make it through this Monday and then there’s only 4 days left until the next weekend, yay!