How Much Protein Is Enough?

How Much Protein Do We Actually Need?

This is one of the most frequently asked questions I get so I wanted to take the time to address it. How much protein you need daily is truly determined by your goal and activity level. If you are not exercising regularly, especially with weights, chances are your protein requirements are going to be much less than an athlete who competes regularly. But, the issue that many run into is what is a good baseline to follow to make sure we are getting enough. A general rule of thumb to follow has been somewhere between 80%-100% of your body weight in grams of protein per day. So, for example…A male or female training 3-4 days per week that weighs 200 pounds would require between 160-200 grams per day. Now, this doesn’t always follow suit thou. Personally, I find that I do best taking in slightly more than one gram per pound of protein per body weight. For example, I currently weight 210 lb and take in 250 grams of protein per day on average. This allows me to recover well from my training sessions I do 4 days per week and still feel good going into my next workout.

Get Organized

To get your protein requirements dialed in for your needs I would recommend getting with a nutrition coach, or some type of fitness professional that you can personally work with to get your meal plan in place properly. Most of your protein should be coming from solid foods, such as eggs, chicken, lean ground beef, etc. Protein powders can be used, especially around workout times as long as the quality is good, but do not get carried away with them. Keep their use to one or two shakes a day to get in your requirements. I know personally for me when I initially started getting my own meal plan structured eating all solid food was a little impractical for my schedule. So throwing in a shake was an easy fix, plus the digestion of the protein shake is easier as well.


Holiday Inspired Protein Smoothie

Being it is the holiday season I figured I would find a solid protein smoothie to help curb that sweet tooth for this time of year. Check it out!

Gingerbread Protein Smoothie


  • 1 cup unsweetened almond milk
  • 2 scoops vanilla Whey Revolution
  • ½ cup cottage cheese (optional, for extra creaminess)
  • ½ tsp. cinnamon
  • ¼ tsp. ground ginger, to taste
  • ½ tsp. butter extract
  • ½ tsp. vanilla extract
  • 1-2 packets Stevia, or to taste

Just add in the almond milk first, followed by all the powdered ingredients. Lastly top off with a few ice cubes, maybe four total and you are done! Enjoy!

holiday protein smoothie

Do Fat Burners Actually Work Part 2

A Mild Rant

Today I am truly writing this post in response to a lot of different things I am seeing written online regarding weight loss products like Phenta XT. Various different companies I have been seeing online are attempting to sell their garbage products online by saying products like Phenta XT are dangerous, yet their solution to taking something dangerous like Phenta XT is to take their pill instead? What a joke. I am truly sick of seeing the cheesy sales tactics of these companies and even more sick of seeing consumers like yourselves fall for it. This needs to stop!

The Truth

I understand that this time of year many of you will begin your journey like you have countless times before in hopes that you will finally break through and stick with the program so to speak and not just lose the weight you have been struggling with but keep it off for good. And I am here to tell you NO PILL is going to do the work for you. To achieve the weight loss goals you want you must stay disciplined and consistent to some form of diet that is supporting your goals along with a solid training routine. If you need help in these areas, trust me I get it. Just starting out you feel like you have no idea what to do on what days or where to focus your time to get the best bang for your buck when it comes to getting results, so please if you need assistance in building a program contact us and I will be glad to help you customize your own routine or meal plan.

Are Products Like Phenta XT Dangerous?

Phenta XT is a stimulant based fat burner, meaning it contains ingredients like caffeine, synephrine, and geranium that will give you energy, but in the process will increase blood pressure. So if you have heart issues using anything like this would not be a good idea. No different than drinking regular coffee everyday. If you have heart complications your doctor will tell you switch to decaf….Why? Because an 8oz cup of coffee contains approximately 100mg of caffeine. Now on the other hand, if you are deemed a healthy individual their is no issue in using something like this. Just understand that using something like Phenta XT, and still drinking 4-5 cups of coffee a day is caffeine overload and a bad idea. Cut back on your coffee and other energy drinks if you want to use a stimulant based fat burner.

What Are The Benefits From Using Phenta XT?

The actual benefits from using Phenta XT are an increase in daily energy, a decrease in appetite, and yes a spike in your fat metabolism. Now these do sound fantastic. Who doesn’t want more energy while decreasing how much they eat? But always remember guys if you do not change your core diet and exercise and continue to have the same bad habits in these areas, either one of two things will happen. One, you lose weight initially say 10 pounds, then flat line there after. Or second, you lose a good amount of weight and put it all back on when you go off the product. Why does this happen? Because again you never changed your eating habits and training. You can not expect to sustain the results you get without making lasting change. Period!

Moving Forward

From now on in spirit of all of this, anyone who is a client of ours now, and anyone new just getting to know us, with any purchase you make on our online store, we will now be offering FREE complimentary meal plans to make sure that you have a solid plan in place to not only lose the weight but learn how to keep it off for good!

phenta xt

Our Top 3 Workout Favorites For Fat Loss

Time to Get a Plan Together

Instead of waiting until January 1st to put some half assed plan together, get something ready now that will have you in the best position to get rid of that extra body fat. As I have always told my clients if you do not have a plan you plan to fail, especially if your goal is fat loss. Having a clear vision of what your goal is and knowing exactly what you need to do ahead of time takes out all the guess work and only relies on one thing….Your effort. So here are three of my favorites to include to help you with your fat loss goals for the new year.

Walking– Yes I said it. The most boring but simple thing you can add to any training routine to help get those extra pounds off. Walking can also have many variables to it as well which I like. For example, depending on your fitness level you can add extra 30 minute walking sessions at the end of workouts like an extended cool down, or put up the incline on the tredmill, throw a weighted vest on, and simulate a hike through the woods.

Weighted Carries– This exercise is a total body blaster without a doubt. After a solid weight training session add 5-7 sets of weighted carries. You can do 60 seconds on and 60 seconds rest as one set. If you have never done these before either load up a hex bar or just grab some dumbells and walk from one side of the gym to the other, going back and forth until your 60 seconds expire. Doing this will not only do wonders for dropping body fat but it will also help increase you strength over time as well.

Active Rest Between Sets– What “active rest” is considered between sets is almost like a super set for those that may be familiar. Active rest would be anything done in between your main working sets to keep your heart rate up and the pace of your workout. For example, on a leg day you could throw in hanging leg raises or some type of abdominal exercise in between each set. Or on a shoulder day do light weight lateral raises in between all main sets.

This list is clearly not the end all be all of exercises you can perform to cut fat, I just find these easiest to incorporate into a routine, and also love the walking for keeping it lower impact on the hips and knees. If you have any questions regarding workout routines feel free to contact us below.

fat loss

GW501516….The Go To Sarm For Fat Loss and Endurance

What is GW501516?

GW501516 is a sarm, or selective androgen receptor modulator. For a more detailed description on sarms in general, click here.

What Does It Do?

GW501516 has one main responsibility once ingested in our bodies. Once broken down GW501516 causes our PPAR receptors (peroxisome proliferator activated receptor) to become heightened and more active. These specific receptors cause an increase in lipolysis, which is our bodies’ ability to take stored fat and use it as an energy source. This is huge when it comes to losing body fat obviously, but this will also cause a great increase in endurance and energy. Fat is a phenomenal energy source, so by using it up more efficiently your endurance will go through the roof!

Is It Safe?

Simply put, make no mistake GW501516 is still considered a research chemical. Even thou it has shown great success for many people some have still stayed away from it due to a study that was done a few years ago involving rats. In the study the rats were given GW and after a period of time these rats were getting cancer, which sounds awful! But what was failed to be mentioned was that the rats were given extremely high doses. When a normal dose for a human is 30mg a day and you give a rat more than this, negative side effects of all kinds should be expected to happen. In fact anything synthetic would in general give someone bad side effects if they decided to take 100x more than a regular dose. In fact, forget cancer. In a lot of cases you may drop dead from something like that.

Where Can You Get It?

Online there are many different places you can purchase GW501516. If you search the chemical name many different companies will come up. I prefer the Chem Tech Labs version, which is known as GWXT. This product also has HMB included, which is a derivative of the amino acid Leucine, that helps maintain lean muscle mass while dieting. Additionally included in GWXT is T2 for supporting healthy thyroid production. A slow thyroid can absolutely cripple weight loss efforts so having T2 in their is very helpful. If you are following a relatively good diet I can say that you will lose body fat no question about it. We have had many success stories thus far. But, the real key is understanding that you do not want to rely on GW to do the work for you. To get the results you truly want you still need to put the time in at the gym and eat clean. If you have any questions on how to make it happen please contact us below.



Jalapenos Stuffed With Buffalo Chicken and Bacon

Here is a great recipe I stumbled upon that is low carb and absolutely delicious! Check it out.


  • 3 cups cauliflower florets
  • 3 tablespoons avocado oil
  • Sea salt to taste
  • Black pepper to taste
  • 8-12 peppers of your choice (We used jalapenos and sweet peppers.)
  • 1/2 cup Frank’s Red Hot Sauce
  • 1/2 cup Primal Kitchen Ranch Dressing, plus more for drizzling
  • 1/2 cup sliced green onions, plus more for garnish
  • 4 slices bacon, cooked crispy and diced
  • 3 cups shredded chicken, cooked


  1. Ensure you have your shredded chicken and bacon prepared.
    Preheat oven to 450º F.
  2. In a mixing bowl, toss cauliflower florets with avocado oil, and season with salt and pepper liberally
  3. Spread evenly on a parchment lined baking sheet, and bake until tender and lightly brown, 20-25 minutes.
  4. While roasting your cauliflower, cut your peppers in half, and remove all the seeds.
  5. Reduce your oven temperature to 350º F.
  6. In that same mixing bowl, stir together hot sauce, ranch, green onions, and bacon until combined.
  7. Toss shredded chicken and roasted cauliflower in hot sauce and ranch mixture until incorporated.
  8. Spoon your buffalo ranch chicken inside of every pepper, and place stuffed peppers on a parchment-lined baking sheet.
  9. Place in oven and bake for 25 minutes, and then remove.
  10. Let cool for 10 minutes, then drizzle with ranch and garnish with more green onions and any leftover bacon crumbles.


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SLIM KIT! New 24 HR Weight Loss System For Women!

SlimKit for Her was specifically designed for women to address key areas of weight and fat loss all provided in one convenient package!  Containing three of MuscleSport’s most popular For Her series products (Detox for Her, FemmeBurn for Her, and LipoSlim for Her), SlimKit will help your incinerate fat, detox and cleanse, and boost metabolism.  Let’s take a deeper look at each one to understand exactly what they do.

Detox for Her – Toxins can build up in the body as a result of many factors. Even healthy activities such as exercising and dieting can lead to toxin accumulation, as each creates their own unique set of demands. In the process of meeting those demands, things like free radicals, heavy metals, or synthetics can accrue. While the human body does have the capacity to stay regular and remove these substances, that doesn’t mean it couldn’t use a little help. Detox for Her is a full body cleansing matrix designed to be a hired marshals service for your body – to round up all the irritants that shouldn’t be where they are, and get them out of there.

FemmeBurn for Her – A highly-effective and clinically-dosed thermogenic fat burner that is formulated to fit the needs of HER metabolism and biochemistry. FemmeBurn for Her was designed to deliver the highest thermogenic and fat burning results to a woman’s specific health and fitness goals. But that’s not all, FemmeBurn for Her can also help to regulate estrogen at the receptor level which will help to alleviate fat in those difficult areas, such as the booty, legs, lower back, and abs!

Liposlim for Her – We’ve all heard the term “good fats,” but what exactly are they? To put it simply, the good fats are the ones that help to burn the bad fats, which can build up as a result of poor nutrition, lack of appropriate exercise, and other factors. The best fats are typically only found in very small quantities in food, and that is exactly why Liposlim for Her has isolated a profile of great fatty acids to vastly improve fat-burning capacity and overall health. Dieting is truly a complex art. Although with supplements like Liposlim for Her , they can be drastically simplified. There is no need for a diet to work against anyone, and reducing fat or calorie intake is certainly a valid approach, but without the healthy fats found in Liposlim for Her , getting 6-pack abs becomes a lot more difficult.

I would highly recommend this product to any female looking to get a jump start on their weight loss goals. Of course this goes without saying but even thou this kit can increase your metabolism, it does NOT mean you can slack on your meal plan. Be sure to have a solid plan of action in place to go with this program to really maximize your results. For assistance in setting up a plan please feel free to contact us below!

Everything You Need to Know About Turmeric

What is Turmeric?

Turmeric is actually a root grown in the ground that is orange and yellow in color and is full of health benefits. The key to turmeric is curcumin, which is a compound contained in turmeric root that is a super antioxidant. Here are a list of the benefits…

  1. Anti-Inflammatory- Curcumin has shown to reduce chronic inflammation and pain in the body. Taken at the right dosage, curcumin has even been used as a natural alternative to pain medication due to it being non addictive.
  2. Lower blood sugar- Curcumin has great benefits for type two diabetics in that it can help keep blood sugar more stable throughout the day.
  3. Anti Cancer- Test subjects that supplemented with curcumin have shown a decrease in tumor size and even cell apoptosis.
  4. Enhances Recovery Post Workout– Since strength training and other strenuous physical activity causes minor tears in muscle fibers and inflammation, curcumin causes quicker recovery from exercise because of its anti inflammatory benefits.
  5. Brain Health- Curcumin has shown to cause a release in what are known as macrophages, which are cells that can destroy abnormal protein structures that are in part responsible for cognitive decline.

What is the best way to take Turmeric?

Turmeric can be taken in various ways orally, whether that be the dried powder form used in a smoothie or juice, or in a more concentrated capsule form. One of the best ways to supplement with turmeric is with black pepper, or piperine. Black pepper extract, also known as piperine, has shown to increase the absorption rate of turmeric by as much as 300%, so this is definitely important if you want to get the most benefit. I would look for a capsule form of this product to avoid the mess the powder can cause, and make sure that the curcumin has the piperine in their as well for absorption benefit. One last thing to mention here, when buying curcumin pay attention to the actual percentage yield of curcumin in your dose! The percentages can range between 30 and 95 percent, with 95 percent being the best I would go for that so you do not have to use as much. Most people do not pay any attention to this detail when purchasing and end up buying junk.


You will notice that I have been using turmeric and curcumin interchangeably throughout this post. Just remember turmeric is the root itself, while curcumin is the active ingredient contained in the root with the above mentioned benefits. This being the case some folks will buy actual turmeric root at the grocery store and juice it, or grind it up into a powder. I find the best way for myself is to buy the capsules with a better yield of curcumin in them to avoid all the extra leg work, but to each his own here. Whichever way you prefer is all relative really. Just know the rule of thumb is that turmeric root itself contains between 5-15% curcumin per 1000mg or 1 gram. This will play a role as well when it comes to figuring out the dosage you want.


The proper dosing is a wide range when it comes to curcumin. You will hear anywhere between 1000mg all the way up to 5000mg depending on the situation. Personally I take 1000mg daily monday thru friday as a maintenance dose. Keeps my inflammation at bay and aids my immune system this time of year, which by the way is another benefit I forgot to mention…Curcumin is an immune booster too.

Things to Consider

I would recommend doing a little more research if you are taking curcumin for any specific reason such as type 2 diabetes or cancer. Also curcumin can thin the blood and inhibit iron absorption so keep this in mind as well when supplementing. I always use the premise less is more. Mega dosing something deemed beneficial can turn up negative, hence the old too much of a good thing quote. If you have any questions regarding how to supplement with curcumin or just anything health and fitness related please feel free to leave a comment below.

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Turmeric Root