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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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2 Protein-Packed December Indulgences to Feel Good About

Happy December all you Pivotal Fitness Greenville gym enthusiasts and heath nuts! Holy moly does time fly! 2012 is coming to a close. How it closes is up to you. Will it close on a note of health and wellness? That’s the hope!

The months of November and December are tricky months to navigate. Stress soars. Craziness increases. Diets plummet. Pivotal Fitness Greenville gym sessions fade into distant memories. It’s easy to lose your cool and fall victim to the holiday stress and its accompanying not-so-healthy temptations. Don’t fall into the trap. Stick to structure. Start 2013 off right!

So, the Thanksgiving Day feast recently hit. It probably hit harder for some. Post Turkey Day, the detox, damage control stage starts to kick in. Healthy, clean eating resumes for awhile. The gym is hit hard to sweat out all that turkey and its tryptophan inducing lethargy. Then, December hits – the month of candy canes, gingerbread men, fruitcake, excess, and indulgences. Uh oh.

Yes, December definitely has potential to put a dent in your diet. It’s so tempting to indulge in those traditional holiday treats. I mean everyone else is doing it. So, why not? Well, you know why. Like I said, we want to end 2012 feeling healthy and empowered. Not sluggish and stuffed.

Yet, rather than distance yourself from all temptation, why not create new satisfying and health-conscious indulgences? Do those even exist? Why, yes. They do.

Here are some protein-packed treats you can put back post-workout created by FitMenCook.com.

Sweet Potato & Oat Protein Cupcakes with Creamy Cinnamon Protein Icing

**Protein-Packed Cupcakes by FitMenCook via Instagram :: Whip these babies up for holiday party. Treat your friends to clean eating.**

Um…yes please. These protein packed delights are only 210 calories a piece. Not too bad, eh? They are made using Team Betancourt Big Blend French Vanilla Protein and they are good.

Icing Ingredients

8 oz. Fat Free cream cheese
2 scoops Big Blend protein
2 cups fat free cool whip
2 heaping tbsp cinnamon
1.5 tbsp coconut oil

Batter Ingredients

1 scoop Team Betancourt Big Blend French Vanilla Protein
1/3 cup oat flour
1/4 cup amaranth flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tbsp vanilla extract
3 packets raw Stevia
170 g sweet potato
1/3 cup Almond
1 egg & 1 egg white

Bake for about 20 minutes at 350 degrees F. (Macros for 1 cupcake of the 6: 18 g protein, 17g carbs, 7.5g fat).

Brown Rice Flour & Almond Flour Banana Spiced Protein Pancakes

**Protein-Packed Cupcakes by FitMenCook via Instagram**

Here’s how to make muscle building pancakes! These pancakes, rich in complex carbs and healthy fats, are a wonderful post-workout indulgence! Bring on the batter and the lean bulking.

Batter Ingredients

1 scoop Team Betancourt Big Blend French Vanilla Protein
1 egg, & 1 egg white
1/4 cup Brown Rice Flour
1/4 cup Almond flour
1/3 cup Almond Milk (unsweetened)
1 tbsp cinnamon
1/2 ripe banana
1 tsp baking powder
1 tsp baking soda
1 packet Stevia (optional)

(1) First, mix all DRY ingredients in a bowl, including protein powder, brown rice flour, almond flour, cinnamon, baking soda/powder, and Stevia. (2) Mash 1 ripe banana in a bowl. (3) Add in all wet ingredients to the batter and mix, including eggs, banana, and Almond Milk using a hand blender. (4) To ensure each pancake is the same size, use a measuring cup to dip batter out. Use a 1/4 measuring cup. (5) Set a small skillet on medium-low heat, lightly sprayed with organic olive oil and slowly add batter. (6) Let it cook. When the sides of the pancake look hard/firm, use a wide spatula to scoop the pancake up and flip it over. Each pancake usually takes about 3 minutes to cook. Be careful not to over or under cook!

Next, add your fruit topping of choice. Suggestion: Use Sugar Free Maple Syrup and fresh, seasonal fruits. (Approx. Pancake batter macros: 42g protein, 56g carbs, 22g fat).

There you have it! Two easy and scrumptious sweets to satisfy those cravings and support your workouts and fitness goals at the Pivotal Fitness Greenville gym. Enjoy!

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