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Massive Action Is Overrated

Posted on October 6, 2020 By In Fitness With disabled comments

Massive Action Is Overrated

YOU DO NOT HAVE TO TAKE MASSIVE ACTION. Massive action is great but it can also feel overwhelming and make us stop or not start at all… there is another way… small steps over time.

There are 365 days in a year. One small step forward every day makes a big difference over the year.

I’ve had book number 3 in my mind for quite some time- but it has not poured out of me effortlessly like the first two. I believe it’s because it’s my true essence and calling and it is hard(er) for me to write. The risk of failure is much greater and it feels so personal. So every day, for months, I’ve tried to talk myself out of it.

Until I DECIDED it was happening and committed to myself 1 hour every day- that is it. One hour to stare at it, write a paragraph, a page, a chapter, or even a few words. I’m now making a lot of progress.

Small steps over time make a BIG difference.

  • 2 lbs a week for a year is 104 lbs
  • 1 mile of movement a day for a year is 365 miles
  • 1 page of writing a day is 365 pages
  • 1 call a week to a loved on is 52 connected calls
  • 1 full focussed date night a week with your spouse is 52 amazing dates a year
  • Saving $100 a week is $5200 extra for you this year

Small steps over time make a big difference!

XO,

Natalie Jill

The post Massive Action Is Overrated appeared first on Natalie Jill Fitness.

Whey Protein Isolate, Hydrolysate, and Concentrate: Which Is Best?

Posted on October 6, 2020 By In Fitness With disabled comments

You may think of protein supplements as a concern for muscle heads, but they’re for everyone – provided that you choose the right one for you. You need dietary protein for your body’s day-to-day upkeep and to age well. Up to a third of older adults don’t get enough protein for various reasons, like reduced appetite and changing tastes.https://pubmed.ncbi.nlm.nih.gov/18679613/‘>2

How Much Protein Do You Need?

The Recommended Daily Allowance (RDI) for protein is 0.8 grams of protein per kilogram of bodyweight, or 0.36 g protein/lb.

That’s the official, on-the-books answer, but I have differing opinions on actual protein needs. I’ve been an elite competitive athlete, and I have lots of friends who have various reasons to optimize their protein intake. Protein needs are highly individual, and depend heavily on your goals, age, and activity level.

I go into the details in this article.

Is Whey Protein Primal?

Whey protein falls into the 80/20 category. It isn’t strictly Primal (and certainly not paleo) in that it wasn’t available to Grok, but it can be an effective, occasional high-protein meal replacement with most – if not all – of the potential allergens mitigated or negated. It’s an analog, a bit like dairy itself. If you can’t handle any dairy, skip it, or see how you do with whey isolate. If you can handle dairy without a problem, a whey protein powder is a pretty good way to shuttle nutrients into your body, especially if you’ve chosen to go the post-workout nutrition route  – which I usually don’t.

Going Primal means acknowledging both the limitations and the advantages of modern life. I wish I could laze around on the savannah for days following a successful kill. I wish I had ten hours of leisure time every day. The reality is that we’re a busy bunch of people, and if we’re truly serious about maximizing our quality of life, slamming down a quick protein shake so we can get to the office a little earlier might mean we can leave earlier, too, and get home in time for a date with the significant other, a hike at dusk, or an extra couple chapters on that great book we’ve been meaning to read. If that isn’t a feature of modern life that can help us follow the Primal ways more easily, I’m not sure what qualifies.

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The post Whey Protein Isolate, Hydrolysate, and Concentrate: Which Is Best? appeared first on Mark’s Daily Apple.

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