Saturday, December 6, 2014

10 Ways Psychology Affects Athletic Performance [Infographic]

Many times, games are won or lost by players' mental outlooks or mistakes. Check out this great infographic:


Ohio University Online

Mark Dilworth, BA, PES
Sports Fitness Hut




Thursday, December 4, 2014

4 Fat Burning Tricks Using Protein

by Kevin DiDonato, MS, CSCS, CES

If you’re looking to lose weight, then there is ONE nutrient you need to be sure of which you are getting enough.



And this nutrient – which may be found in most foods – is vital not only to weight loss, but to the health of your body and cells.

In fact, this nutrient – which I will reveal to you in a minute – has been shown to repair cells AND make new cells in your body.

What is this magical nutrient?

It’s protein!

And today, I want to show you FOUR simple ways – that you can implement NOW – that will boost your intake of protein!

In case you haven’t heard, high-protein diets have gotten A LOT of attention recently due to their ability to improve weight loss results.

But first, you need to understand not only why protein is good for you, but the exact way it helps you lose weight.

Protein and Your Body


Firstly, protein is the building block of life.   Once it enters into your body, it is broken down into its basic form – amino acids.

These amino acids are then used by your body to repair cells or MAKE new cells.

Now, protein is a vital component to many cells in your body, including your skin, organs, glands, and muscles, plus it’s necessary for normal growth and development in children and young adulthoods.

Most people think about protein as a way to build muscle – which is more beneficial than fat at boosting metabolism.

But did you know it has been shown to be effective for weight loss?

Protein is broken down into essential amino acids – your body does not make these, so they need to be obtained through food – and non-essential amino acids – which means your body makes them from digested protein.

Now, a high-protein diet has been shown to boost weight loss by making you feel more satisfied after your meal.

Plus, it has been shown that your body may burn more calories from DIGESTING proteins – called the thermic effect of foods – than other nutrients such as fat and carbohydrates.

The recommended protein intake is 56 grams for men and 46 grams for women – per day.

But in order to lose weight, some nutrition experts recommend you eat more than this.
But remember, no matter how much protein you eat, if you do not exercise, or your calorie intake is too HIGH, then this could lead to WEIGHT GAIN as opposed to weight loss.

So what are some easy ways to include more protein?

Easy Tips on How to Include More Protein


If you’re looking for easy ways to increase your protein intake, then you have come to the right place.

These FOUR WAYS are easy to implement, and may have you feeling leaner – in no time at all!

1. Power Up Your Breakfast With A Shake


One of the easiest ways to boost your intake of protein is to make a protein-fortified shake for breakfast or as a snack.

Simply add a scoop (or two!) of protein powder to your normal breakfast shake in order to easily boost your intake of protein.

But you don’t need protein powder to increase your intake.

Simply add almond milk (great source of protein), Greek yogurt, or coconut milk (great source of healthy fats too!) to a blender, add some ice and berries, and you have yourself a protein-packed, fat-blasting breakfast shake.

Here is a great recipe:

Chocolate Covered Strawberry Shake





1 cup unsweetened almond milk
2 scoops of chocolate protein powder

½ cup fresh or frozen strawberries
4 ice cubes

Add all the ingredients to a blender and mix until smooth!

2. Include More Lean Meats into your Day


Lean meats – such as lean grass-fed beef, ground turkey, wild-caught fish, and free-range poultry – are great options for increasing your protein intake.

In fact, one ounce of most of these lean meats may contain roughly SEVEN grams of fat-busting protein.

Include THREE ounces (or more depending on your weight) of lean meats and you may find your meal more satisfying – which could limit the amount of food you eat and help you process carbs more effectively.

Here is a great recipe for Mini meatloaf’s containing lean, ground turkey:

Texas-Mex Mini Meat Loaves



Nonstick cooking spray

1 lb. ground turkey breast

¾ cup rolled oats

½ cup mild red salsa
¼ cup snipped fresh cilantro
2 egg whites
2 tsp chilli powder
1 ½ tsp ground cumin

¾ mild chunky salsa
½ cup low fat cheddar cheese

Preheat oven to 400 degrees. Lightly spray a 12-cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink.  Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.

3. Add Some Crunch to Salads or Snacks


One of the easiest ways to boost your intake of protein is including different types of nuts into your snacks, or on top of salads.

Nuts are a great source of protein, fiber, and healthy omega-3 fatty acids.

They can be a perfect addition to any diet plan if you’re looking to boost your intake of protein.

4. Even Protein for Vegetarians


If you are vegetarian, there are plenty of protein-rich options for you as well.

Sources like avocados, beans, lentils, quinoa, and leafy-green vegetables (kale and spinach) may all boost your intake of protein, healthy fats, fibers, and calories.

For a quick and easy protein-packed meal, try mixing some cooked beans and rice for a complete and satisfying meal.

Pump Up Weight Loss with Protein


If you are like some weight loss seekers, you may have turned to a higher-protein, lower-carb diet in order to get the best results possible.

And this may have worked for you!

However, if you have struggled – or are struggling – to figure out the best way to include protein, then these four tips are for you!

Not only could you grow and repair cells, but you may satisfy your appetite, burn more calories, and LOSE MORE WEIGHT – all by including a little more protein into your daily meals.


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I don't know of any supplement company - other than Prograde Nutrition - that would have the guts to do this.  And, I'm sure their competitors aren't too happy about it!

That's why I'm a Prograde Nutrition Partner.

Mark Dilworth, BA, PES