• Lara Gobbi Mindset Coach

Are you eating enough protein though?

Updated: Jul 16, 2020

#1 Home full-body bodyweight workout Here is this week's little workout: Warm-up 4 sets of: A1. Bodyweight squats x 12-15 A2. Reverse lunges x 10-12 per leg A3. Side lunges x 10-12 per leg 90s rest 4 sets of: B1. Supermans B2. Ws 90s rest 3 sets of: C1. Push-ups x 6-8 C2. Pike push-ups x 6-8 C3. Diamond push-ups x 6-8 (this one is a killer, sorry not sorry! Chest to ground and elbows in. Do them from your knees if necessary, but make sure you get that full range of motion.) Cool-down stretches #2 Podcast You will not get another podcast recommendation that I love as much as this. Not for now anyway. ️ So if there is ONE podcast I recommend you listen to, it's this one. This guy has massively influenced the way I live my life, view myself and the world around me. And if you have read any of the quotes I have shared, you will recognise a lot of them in this podcast! Either watch it by clicking above (you have to subscribe but London Real is full of great content so I recommend it) or go on a nice walk and play it on Spotify! #3 Healthy habit hack This week, the hack is simple but I wanted to give you some background information to explain why I go on about it!  For those of you who have spoken to me about dieting, losing weight or even building "lean" muscle (all muscle is lean...hence the quotation marks). One of the first things I ask you is: ARE YOU EATING ENOUGH PROTEIN? Let's start with a definition. The word itself (protein) comes from the Greek word "proteios" which means "primary". It is meant to signify its primary role in nutrition. 9 of the 20 essential amino acids in protein are considered "essential" and our body cannot produce them, so we must get them through diet. Ok, that in itself is a big deal, but what else is SO great about dietary protein? Many things. 3 important ones listed below: 1. It is the most filling of the macronutrients (i.e. more than fats and carbohydrates). Hence, is great for fat loss. Mostly due to the fact that it tends to not be as energy dense (high in calories) and for the same calories, you get a lot more volume of food than you would with carbohydrates and fats. 2. It has the highest Thermic Effect of Food (TEF) i.e. you burn more calories to digest it in comparison to other macronutrients (30% more compared to 5-10% TEF of carbohydrates and 0-3% of fats). 3. It is the only macronutrient that helps build/maintain muscle (again, very important when losing weight, in order to preserve muscle mass). It stimulates Muscle Protein Synthesis (MPS) which is known to improve recovery, increase lean body mass (muscle) when combined with strength training and help grow strength. All of the above, especially the last point, is why I focus so much on protein and a tailored strength training programme for clients who are trying to lose weight. Especially when working with vegan, vegetarians and pescatarians (like myself) who have a much harder time getting protein into their diet. So what's the simple hack? Aim to get 1 palm size of protein into every meal (if you're a woman) and 2 palm sizes worth of protein into every meal if you're a man.

If you like to track your food, I recommend 1.6g-2g of protein per kg of bodyweight (1.8-2g if you are doing substantial amounts of resistance training). #4 Weekly challenge I was pretty happy with last week's challenge results. I started with 20 push-ups (the last couple were not great) and in 4 days of the negative push-up challenge, I ended up doing 24 pretty strong ones, so pretty happy with the challenge results! Imagine how much you can improve your push-ups and overall strength if you were to do this consistently? So, did you guys join in? How did it go? Now this week's challenge is a lot more "zen" for a change! 5 minute meditation every morning. I recommend you download the app "Insight Timer" - it's free and FULL of meditation audios of all lengths and types! I usually search "morning meditation" and find a ton of options! It's a great little way to set your mood and intentions for the day! Let me know how it goes and if you can keep at it for the full week #5 Inspirational quote “Resistance outwits the amateur with the oldest trick in the book: It uses his own enthusiasm against him. Resistance gets us to plunge into a project with an overambitious and unrealistic timetable for its completion. It knows we can’t sustain that level of intensity. We will hit the wall. We will crash. The professional, on the other hand, understands delayed gratification. He is the ant, not the grasshopper; the tortoise, not the hare... The professional arms himself with patience, not only to give the stars time to align in his career, but to keep himself from flaming out in each individual work. He knows that any job, whether it's a novel or kitchen remodel, takes twice as long as he thinks and costs twice as much. He accepts that. He recognizes it as reality.” - Steven Pressfield, The War of Art

I appreciate you.👊🏻 🙋🏼Lara out! Until next week!

#laragobbifitnesscoach #trainwithlara #fitness #nutrition #healthyhabits #humblehabithacks #protein #warofart #jamesclear #atomichabits

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