People always ask why I work out so much if I’m already “skinny” and “fit”
This is why. Because I know what I can be, and what I have been. And I want that.
OMG all the colors!!
No sleep + a lab quiz = no makeup + coffee
It’s been a full week since I’ve been on a run. It’s killing me but I’m still swollen, giving it a few more days.
I wanna blow this up and post it at our PT clinic… If I hear one more patient say “no pain, no gain” I swear to god… YOU’RE IN PT BECAUSE YOU’RE ALREADY IN PAIN
Best acronym yet
117 at the end of the day! Ridic!!
Whey Helps You Get Lean
“I teach a college class in exercise physiology at a private university in south Florida. The questions I get are often quite illuminating. Perhaps the topic that engenders more falsehoods is dietary protein. When students realize that only protein and fat are essential (i.e. you need them in your diet because your body can’t make them), whereas carbohydrate is not, the incredulity on their young faces is apparent. And when I mention that protein can actually help them lose weight and bodyfat, a collective nod fills the room. Show me the beef!
A recent study shed light on the amazing effect of supplementing with protein. Scientists compared using a higher-protein supplement vs. a conventional carbohydrate on body composition and physical function in older women during weight loss. Thirty-one overweight or obese women were given a low-calorie diet (1,400 calories—15 percent protein, 65 percent carbs, 30 percent fat) along with either a 25-gram protein supplement or an isocaloric maltodextrin treatment twice a day for six months. Imagine finding out a half year later that, oh, by the way, you’ve been sucking down more sugar than a cotton candy festival.
Results: The protein group lost 8 percent of bodyweight while the carb group lost 4.1 percent. In terms of thigh volume changes, the protein group gained 5.8 percent more muscle and lost 3.8 percent more subcutaneous fat. The researchers concluded that “a higher protein intake during caloric restriction maintains muscle relative to weight lost, which in turn enhances physical function in older women.” That said, if you want data on which protein to use, whey is the one protein that all of us should eat. It clearly stimulates muscle protein synthesis, defends the body against oxidative stress, plays a role in the immune response and, of course, is instrumental in improving body composition.
A recent study found that whey protein supplementation reduced the amount of fat stored in the liver of obese women. In fact, the stuff is medicinal as well as performance-enhancing! A dose of 20 to 40 grams of whey immediately postworkout is what this doctor orders.” - Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition
Making a protein shake as we speak!
116 when I woke up this morning!! Whooooo though we all know I’ll be at least 118 again by bed time tonight haha