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The 30/30 Rule

According to health and fitness guru, Tim Ferriss, one of the most effective ways you can promote weight loss is via the consumption of a protein-rich breakfast. Within 30 minutes of rising, it is highly advised that you consume at least 30g of protein (such as 3 eggs or a protein shake). This amount of protein has been proven to boost the metabolism and ward off potential cravings during the day. This breakfast, as opposed to a high-fat or high-carb breakfast, has proven way more successful in promoting fat loss and keeping the fat off.

It’s so simple. Just rise and within 30 minutes consume a breakfast fortified with 30g of protein. Hence, 30/30. Then, go work it at the Pivotal Fitness Greenville gym.

If you don’t have the time to prepare a complicated protein-rich breakfast, bring out the blender. Here’s a simple protein shake recipe of sustenance (inspired by Tim Ferriss) to support your activities throughout the day at the Pivotal Fitness Greenville gym.

  • 24 oz (3 cups) 2% or whole organic milk. Note: Use almond or soy milk if dairy free.
  • 30 g whey protein isolate (chocolate tends to work best). Note: Use rice protein if you’re lactose intolerant.
  • 1 banana
  • 3 heaping tbsp almond butter with no added sugar, maltodextrin, or syrups (preferably organic).
  • 5 ice cubes

Caloric and protein profile with 2% milk (approximate): 970 cal, 75 g protein.

Protein shakes are an acceptable meal replacement, especially for breakfast. Don’t, however, make a habit of replacing a lot of your meals with protein shakes, as you will miss out on the benefits of whole foods. Also, remember that protein has dehydrating properties. So, be sure to drink plenty of water when you are playing with protein shakes. Lastly, be careful with these protein dense shakes. If you aren’t a bodybuilder or elite athlete, you could very well overdo it, exceeding the amount of daily protein you actually need and thus, the amount of calories you actually need, resulting in unintentional weight gain.

Remember: All things in moderation. If you want my advice, just stick to these protein dynamos as occasional breakfast alternatives.

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Time to Target Your Bikini Bod

We know; “bikini” is the last word on your mind during these blustery, cold, winter days. But if you want to have a swimsuit-ready shape by summertime, this is the time of year when you need to start formulating a solid workout plan at your local Greenville gym. Three to six months is an ideal time range to really target any trouble areas and give yourself a little room to make and correct any mistakes that may occur as you change up your diet, gym and lifestyle routines to prepare for the beach.

More than just dropping a few pounds or toning up, many individuals use swimsuit season as an excuse to really buckle down and work on some muscle definition in the abs, bottom and thighs. Men also particularly like to focus on the pectorals, shoulders and upper arms.

On top of high-intensity cardio routines to slim down and increase strength, you may want to explore free weights as a means of targeting specific areas with further precision. Another great way to work on your bikini body is to join a regular pilates class, which can help you sculpt your muscles while enhancing overall flexibility and duration.

The team of nutritionists, class instructors and personal trainers at Pivotal Fitness’ Greenville gym can help you design a program that addresses your exact body-tailoring specifications and work tips and tricks into your daily routine. “Trouble spots” become “target zones” as we work together to meet your specific date and body tone definitions. It’s so much easier working toward a motivational goal than running away from problems; so if you’re ready to hit the shore this season with utmost body confidence, then it’s time to drop by Pivotal Fitness’ Greenville gym.

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