Dear Jessica, 
How do I know how much protein I need per day? Per meal? Is there an equation to figure this out? I love vegetables, so no problem eating a lot of the complex carbs. Just wondering how to learn to recognize when I am getting enough "protein" to support my muscle building workouts.

Thanks for asking this question. I believe this is an area of huge misconception these days.
My first advice would be to quit worrying too much about measuring macronutrients and start enjoying food! Anyway, that's a different topic, for now let's look at protein:
 
We can see through observation that diets high in protein, low in fat and simple carbs produce a particular result---strong, toned, shapely bodies. And we see what other types of diets do to people as well. To me observation is the best determinant of efficacy of anything. Just look around. The answers are there. 
    The particular amount needed varies depending on size, expenditure, goals, etc.... 
I'm not going to get all scientific on you. I don't want you leaving here confused. So I'll just tell you how I do it. And if you like the results that I got, you might want to try this method. 
    When I set out to make a meal my first concern is usually the protein source. I'm so not particular about grams though...I have found that the less I count, the better. I try to go for variety. don't limit yourself to fish, chicken, and eggs. Try to get lots of variety of seafood, beans, legumes, red meat, etc...To me a healthy diet is one that varies within reason. If you limit to too few food sources you run the risk of nutrient deficiencies and lack of immunity. Then, one day when you inevitably eat something different, you might get sick. So don't be a picky eater. Just be a smart portion control, smart choice person. Eat with purpose. Your thoughts while eating will make a difference. 

If it's a number that you are lookin for I'll give ya this: The National Academy of Sports Medicine (who I am certified through) recommends 0.8 g/kg of body weight or 15-30% of daily calories, or if you are on a fat loss (hypocaloric) plan then up to 25% of calories from protein. 1.2g/kg-2.0g/kg at most. I'm not sure if that means anything to you when it comes to actually sitting down to eat. It doesn't to me. I don't measure my weight in kilograms or my food in grams! 
I need something simpler than that. So I just go with a reasonable sized portion that satisfies me but doesn't fill me to the brim. 

Also, there is evidence that (Americans especially) are already eating wayyyy more protein than is even necessary. 
"Most strength athletes get far more protein than is necessary to promote muscle synthesis. The current protein recommendations for optimal muscle building is no more than 1.6-1.7gm protein per kg of body weight. ¡For a 200lb person that is a total of 145-154 gm protein per day. (about 3 small chicken breasts)¡There is no evidence that any higher protein content yields any greater result. ¡An athlete’s diet should consist of approximately 12-15% calories from protein". (High Protein Diets and Sports Performance, Elizabeth Quinn, Oct 2007)


I hope this helps! The take away lesson that I have learned is to eat smart, enjoy food, and focus on what you want! 

today I feel like sharing one of my best diet strategies.


I call it "save it for later" and it works like magic! 
Use it two ways:
1) whenever you are tempted by a naughty treat, just think to yourself "I will have it later"
 or 
2) whenever you are served a too-large portion size, save the rest for later. 
Simple, yet effective. 
Life is soooo full of tempations and deterants, we all face them several times a day. sometimes it is okay to indulge (actually, it's a good thing), but when indulging becomes a regular occurance it can begin to show... If you turn down a treat, will you regret it? Probably not. Especially if you know you can have it later. 
When later comes you might not even want it. (that's the seemingly magic part) :) 


When you are working towards a goal you might be even more motivated to push that "later" back by a few months. Just think "when this few months is over, I will eat or drink whatever I want, but for now, I want to reach my goal" 
Prioritize your desires. Which is first on your list? major accomplishment or temporary indulgence? 
As the saying goes, "a moment on the lips, forever on the hips" haha! it's not true, (the second part is a huge exageration) but it's fun to say. and it certainly makes you think. 


I love this trick! Try it and tell me what you think. 

I woke up this morning feeling excellent.The past week or two has been magical. Like everything is coming together. I've been in training now for almost 3 months. (started March 1) That's about how long it takes to really see the effects of a workout plan. That's when the body finally "gets it" and starts to change. There can be resistance at first, our bodies love to store fat. But if you stay on it, stay consistent, and most of all believe in it, then it works! 
My advice to anyone who's frustrated with thier fitness plan. Please give it time. Do not give up. You are probably a whole lot closer than you think. I challenge anyone to dedicate themselves for 3 months and not see a change. There is nothing to lose, and you will amaze yourself with your progress. 

Losing Weight With the Placebo Effect? Analysis by Benjamin Radford
Mon Apr 26, 2010 11:17 AM ET
According to a recent ABC News story, there’s an interesting new twist in the quest to lose weight: fake gastric banding surgery.

These patients want the benefit of the surgery—in which a band is placed around the stomach to prevent overeating—but don’t want the risk of complications (or the scars). The solution? Pay a hypnotist to convince them that they actually had the surgery so that their bodies would be fooled into eating less.

The ABC News piece profiled a woman named Lindley, who “said she lost 70 pounds in the first five months after her $1,077 mock surgery and hypnosis sessions, and is pleased with the results—at the very least she gained confidence that she could lose weight. According to a representative from the Elite Clinic about 470 mock gastric banding procedures have been done to date with 70 percent of the clients achieving some weight loss. Hypnotists Martin and Marion Shirran started what's called gastric mind band hypnosis process in Spain three years ago, but hypnotists on this side of the Atlantic were keen to start on the project too.”

If this all sounds somewhat dubious, it should.

The hypnotists seem to be relying on the well-known placebo effect, in which a fake treatment can (temporarily and under limited circumstances) have a real effect on health. But the placebo effect only works if the patient believes it is effective.

Neither the placebo effect nor hypnosis can “convince the body” that it had undergone gastric banding surgery, chemotherapy, or anything else. The stomach does not have a mind of its own and can’t be convinced, bribed, or fooled into doing anything. Lindley knew full well that she had not in fact had the fake surgery; she requested and paid for the procedure. Trying to fool a stomach into eating less makes no more sense than trying to fool nearsighted eyes into thinking they don’t need corrective lenses.

So what accounts for the weight loss by Lindley and others who have undergone this procedure (assuming it’s true and not just promotional claims)? The patients were paying more attention to what foods they ate, and in what quantities. It’s as simple as that. Most people don’t pay a lot of attention to what they snack on, and when they are asked to begin keeping a record of what they eat, they tend to eat less and lose weight.

If these patients can change their lifestyles, eating less and exercising more, then the weight loss will be permanent. Of course, they could have done it with or without hypnosis and the fake surgery.

My two cents: People should stop looking for the magic bullet, get real, and do what it takes to lose unwanted weight. It's not complicated, it just takes dedication and a positive attitude.

2 weeks away from my peaking process I'm trying to figure out what exactly is the mechanism behind this process of transforming the body into it's perfect visual appeal. It's interesting to think about right?
       My whole goal here is to perfect my body's symmetry, proportions, and definition. So what does it take? How closely are the mind and the body entagled with each other? I think often times people I dine with get the mistaken impression that I will not be able to eat anything that the menu offers. A sort of panic that perhaps that I will need to import special tasteless diet food or else my physique will turn to crap. I am always taken aback by this and wonder why people are so afraid of food. Food as we all know, directly affects the body's visual appearance, however we eat it so often and so thoughtlessly that we tend to forget the strength of it's impact. However, just because it's strong doesn't mean it should be feared. Is pleasure a sin and Denial a savior? Look at eating behavior more closely:
      If I eat something naughty does the thing itself negatively impact my physique or is it the thought about how I shouldn't be eating that? I really want some ice cream right now! :) or do i? do I want what ice cream symbolizes? the happy feelings, the fun? do I want the cool creamy sensation on my tounge? do I want the results on my body? will the results be bad? Will ice cream make me fat?
      Now, this is purely my opinion (based on personal and observational experience), I am a strong believer that our thoughts are the most powerful influence on the outcome of our physical states. Healthy people are not necessarily healthy because of the Omega-3's, Vitamin D, Broccoli, sprouts, or wheat grass or whatever in their diets. I believe it's because of what they are thinking while consuming these foods. Healthy thoughts come in a variety of forms, just as negative ones do. It could be something like "this food tastes so good, I'm so happy it's also nourishing" "this is the best superfood ever" "This is a fantastic low-calorie snack" "I'm going to lose weight by eating this" or "I'm consuming protein to help rebuild my muscles after my strenuous workout" 
Negative and detrimental thoughts could be like "this is going to make me fat." "I shouldn't eat this" "This is junk food" "This is bad for my health" "This is fattening" etc...


It almost seems obvious that these type of thoughts aren't good for you. And probably much worse for your health than even the richest ice cream cone on earth. 
      I remember reading in a book once that when asked what word best described their feeling after being shown a piece of chocolate cake Americans said "guilt" and Europeans said "pleasure" 
could there be a connection here?

Dedication. I swear, this is the only difference between success and failure. The question is: how bad do you want it?
This month is dedicated to preparation for the show. Well, first graduation, tucking that lil old degree under my belt, and then movin on. Preparing for a show takes a lot of work. Every single day I take actions toward my goals. Every hour for that matter. It's important what I eat, how I train, and also how I think. It does not happen naturally. --and it is not genetics!! haha 
Anyway, now that school is finished I am thinking more and more about what to do next. 
I'm very inspired lately to go more web based with my business but the hours I spend one-on-one with my clients are precious. I would miss that. We laugh together, struggle together, and work hard to make a difference in their lives. I fear that the web just doesn't have that personal element that is such a strong influence and motivator. The magic of presence is missing. 
Would you be as motivated by an online trainer as you would if you had an actual in-person appointment?
I think accountability is the most important part of training. 
But then for me personally, my accountability is to myself, to my calendar, and to the judges at the show. I rely on my workout buddies a bit but in the end it's the decision I make each day to improve and reach success in my personal goals. 

wow! time flies when you are training hard. 
I can't believe I will be heading to Barbados in 31 days! super exciting.  I keep getting asked, "are you ready?" 
Of course the answer to that is "no". I still have a lot of preparation to do. The whole training process is not complete until the end. It's designed that way. But am I where I'm supposed to be? "yes". Things are going well. It will never be perfect. I'm still a student 1st and a personal trainer 2nd. Figure Competitor comes in 3rd in terms of priorities. But I still get it done. 
Check back for photos soon. 

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change your world." 
Your mind is your most powerful muscle. Use it to your advantage. Visualize what you want and take steps toward that goal. One piece at a time it all comes together and suddenly your vision becomes your reality. 
Training is worthless without your focus. Stop passing the time and wasting energy. The difference seems small but makes a huge difference. 


Try this during your next training session: change your thoughts from things like "it's so heavy, this is too hard, I can't do this, I'd rather be anywhere else, how many more reps do I have to do?, how much longer?" to things like "I am strong, I can do this, I will succeed, I want more, I can, I will" 
What do you have to lose? Say it in your head, no one will hear it but you. Just try it and see if it makes a difference. 
make sure to say it with confidence. and believe it.