High Protein Combined with Weight Lifting Builds Muscle

Legend had it that everyone will lose muscle after age 40.  However, there is good news for all: Research confirms that weight training results are amplified by boosting protein intake in those of all ages. Increasing one’s protein intake can produce a gain of an extra 10% of strength and about 25% in mass. There was no significance to whether the supplement was taken before, during, or after the workout.

So, the type of protein supplement is not important: Protein can be a solid or a liquid, soy, beef, vegan, meats, cheeses, protein drinks, avocados, quinoa or any other form. Try one form you like and work out with weights at least 2 times per week. Take baseline measurements and enjoy the metric results as you build muscle going forward.  Make sure you pay attention to form and use smaller weights with fewer repetitions per set allowing you to minimize the chance of injury. Consult with a trainer if you need assistance in setting up a healthy workout for you.


Enjoy the day,



Pump Iron and Eat More Protein

By Gretchen Reynolds, New York Times, Well column, Tuesday, February 13, 2018


Wellness, Executive Coaching and the Spheres of Life

There is no shortage of dietary challenges we face day in and day out. Most Americans simply eat too much, lead inactive lifestyles and uphold unrealistic images of bodily perfection which are celebrated by the mass media. No matter what challenges you face, the right diet with the right exercise regimen can do wonders for your spirit, your mind and, of course, your body; an enhanced focus on your body sphere can improve your personal and professional life.

The SpheresTM approach to executive coaching touches upon improved diet and fitness, but these alone do not cover the body sphere. Instead, the focus is overall wellness, including an enhanced body image and ensuring your health is a primary concern. In fact, the body sphere can act as a foundation for improved longevity and can help you achieve high-energy performance.

Here are a few ideas to remember when trying to focus more on improving your body sphere:

  • Portion control is paramount. Rather than eating two or three larger meals in a day, try eating four-to-six small meals each day.
  • Breakfast should be your biggest meal of the day. Eating larger portions later in the day can negatively impact the body.
  • Eat healthy protein like chicken or grass-fed beef or legumes.
  • Avoid cheese, pasta, and white bread as much as possible.
  • Drink a glass of water several times a day.
  • Sleep 7-8 hours each night. Only a few people can thrive on less.
  • Exercise and leave yourself ample recovery time. Use weights, do cardio or any physical activity you enjoy.
  •  Yoga is often an excellent pursuit for balance, meditation, and flexibility.  Many athletes find it is synergistic with other sports.
  • Live without judgment of yourself and others.
  • See yourself in reality so that you may better focus on what areas of your life you’d like to improve.

What else would you add to your wellness plan? Leave your comments below!


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