What Is Protein?

I don't know about you but I'm always doing my best to consume the correct amounts of protein on a
daily basis.  Every fitness article, book, website, and trainer you talk to says be sure and gets lots of protein.  So that got me to thinking.  I know I need this stuff called protein but what the heck is it and why do I need it.  So I did some research and found a ton of information online.

My post below is a summary of all that information.   This is part one of a series of post I plan on writing about protein.  Hopefully, you find this information interesting and it inspires you to take a look at your current diet and make changes if needed.

What Is Protein And What Can It Do For You?

Protein is the most well known of the three macronutrients mainly due to its muscle building properties. But it does much more than just that.  In fact every cell in your body requires protein to function correctly.  Most people get all the protein they need from their diet.  But if you are working out and trying to build muscle you may need more than a well balanced diet can provide. Continue reading for a full overview of this important macronutrient.

A Quick Overview To Protein

As stated above protein is a macronutrient. It is one of the three main nutrients your body needs to survive. Protein is built from chains of amino acids. Your body contains 23 amino acids in total and each of these supports your body in different ways. These amino acids are classified in two main groups.

  • Essential Amino Acids - This group contains 8 of the 23 essential amino acids. These are considered essential because your body does not produce them. The only way to obtain these 8 amino acids is from diet alone.

  • Non-Essential Amino Acids - This group contains the remaining 15 amino acids. Your body can produce these amino's which is why they are considered non-essential.

Protein Plays An Important Role In Your Body

Your body is made up of all different types of cells, including muscle cells, skin cells, blood cells, and vital organ cells. Proteins role in your body is to build, maintain, and repair all of these cells that make up your body. Is it important? I'd say so. After eating foods that contain protein your body breaks down the protein into amino acids. These amino's then create new proteins that support new and existing cells throughout your body.

If that wasn't enough protein is also responsible for muscle contractions, maintaining fluid balance, producing antibodies, enzymes, and hormones.

This is just a high level overview of what role protein plays in the body. For more detailed information just do a quick Google search and you will find everything you need.

What Foods Contain Protein?

One of the best ways to obtain protein for your body is by consuming animal products such as steak,
chicken, fish, and dairy. All of which contain high levels of protein. However, protein can also be found in many plant based products. For example, nuts, seeds, soybeans are all good sources of protein. I personally like to eat black beans which are also rich in this very important nutrient.

If you are not able to get enough protein through natural sources, which is often the case when lifting weights. You should consider whey protein supplements. Whey protein is an easy way to add extra protein to you diet.

In Closing

I hope that this high level overview gives you a better understanding of the protein macronutrient and how and why you should consume it everyday. If you are currently not getting enough protein consider making some changes to your diet so you can enjoy the many benefits it has to offer.

Soleus Mens Sport Watch Review

Soleus Men's SR010005 Ultra Sole Grey Digital Dial with Black and Grey Polyurethane Strap Watch

LOVE, LOVE, LOVE my new Soleus Sport Watch.  I’ve had it about week now and I have zero complaints as of yet.  I went on a search for an affordable sport watch that I could use for swimming laps and interval training.  I must have looked at a dozen different watches.  I even purchased one only to return it the next day.

I needed a watch that would help me count laps when running hill sprints, laps in the pool, and also interval sprints on the track.  Now there are watches out there that will do all of this and more but they are either too expensive or just don’t look that great.

I don’t want to have to change my watch when I leave work to put on my dedicated sport watch.  I wanted a watch that looks fashionable enough for business or nights out on the town but still have the functions I require for my fitness activities.  This watch fits that bill.

This watch has a nice size face and an easy to ready digital display.  The face of the ULTRA SOLE was perfect for my wrist but a bit big for my wife.  I’m 5’ 11” and weight about 180 pounds, my wife is 5’ 8” and weight’s……well….. she has an athletic build, lets leave it at that.  But never fear because Soleus also makes some great looking women's sport watches as well.  In fact my wife may be getting one soon so I’ll write another review when she does.

One of the things I really like about this watch is the way the strap is molded directly to the face of this watch.  Its all one piece and looks a feels extremely sturdy.

I use the lap counter with split time daily and was the my main reason for purchasing this watch.  I’ve also used the interval timer a couple of times and plan on using it much more.

If you are looking for a fashionable watch that has no problem transitioning from business attire to training clothes, then look no further.

The Ultra Watch for the Ultra Runner. Inspired by and designed for the tortured souls who need more distance than a simple marathon can offer. This watch features a 100 hr Chronograph for ultra marathon distances, a 15 second EL Backlight for running in low light conditions, and a hydration alarm that lets you know when to fill up on fluids. With the Ultra Sole, distance is a minor detail.

Formula for Successful Life Changes

I love these inspiring video’s of ordinary people making positive changes in their life.  This often requires getting out of your comfort zone and waging war on personal demons.

Find your reason for living and get out there and start living a healthy fit life style.  It’s so much more rewarding than being stationary, unmotivated, and lazy.  Sure it’s not as easy.  But when is life ever easy?  Make the decision to be healthy and fit, then make it happen. 

Start by walking for 5 to 10 minutes every day for a week.  Then progress to 10 to 15 minutes every day for the next week.  Eventually start jogging instead of walking. It’s all about beating your own personal records in small increments.  Try to improve each and every week.  If you do this on a consistent basis you will be amazed with the results.  It’s not a complicated formula but it works.

What is life but a series of small battles.  It’s up to you to make the decision to fight back and make a change.  Start now! Tomorrow you will wish you started yesterday!



The Amazing Acai Berry

What is Acai Berry?

It seems by now everyone has heard of the infamous Acai Berry. This wonderful little berry is being called by some, a super food and often considered a must for anyone interested in fitness and nutrition.


Is this something you should consider adding to your diet?  Why is everyone making so much noise for this little Acai Berry?



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The Acai Berry is being advertised as one of the healthiest fruit you can consume.  Not too long ago the blueberry held this high honor.  But as of recently the Acai Berry has taken over and is being prescribed to anyone and everyone.


This berry has a naturally high content of omega-3 fatty acid which as you know is a must in any healthy diet. So if you're having a hard time getting in the proper amounts of fatty acid then this little berry will help.


For every 100 gram serving of Acai Berry you will be getting 10 grams of carbs (8 of those fiber), 1.46 grams of protein, and about 6 grams of dietary fat.


So if you have issues with blood sugar or are on a low carb diet this fruit could be the perfect solution.


Calcium and iron are rarely found in fruit but this berry contains both.  The Acai Berry also contains a good source of Vitamin A, B1, and E, along with aspartic acid, and glutamic acid.


Ok, enough about all that.  By now you are probably asking, "what health benefits will a receive with regular consumption of the Acai Berry?"


Well here ya go...

  • Increased energy levels

  • Improvement in digestive function

  • Enhanced mental clarity

  • Higher quality and deeper sleep

  • Effective at fighting free radicals

  • Helps to detoxify and cleanse the body

  • Boosts the immune system

  • Increases sexual desire and performance

  • Prevents cancer

  • Slows the natural process of aging

  • Increases skins vitality

  • Improves blood cholesterol profile

  • Enhances the health of the heart and circulatory system

  • Prevents artherosclerosis

  • Decreases arthritis and other related joint pain

  • Helps speed up recovery from injury or training

  • Helps reduce depression

  • Stabilizes blood sugar levels

  • Improves your physical strength


Wow! So what do you think of all that?  Does it sound like something you should consider?  You bet!


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So if you are in the market for an antioxidant-rich food, then your search is officially over.  The Acai Berry was featured on the Dr. Oz show where he stated that this was one of his favorite foods for protecting the body from the process of oxidation.


I should note that this berry is not best consumed raw.  Instead what you will find in stores is the extracted pulp from the berry.  You should also be able to find Acai Berry in powder form.
For all you men out there looking for way's to  improve your strength and lose weight.  You should try out this special Acai Berry formula that will do just that.  You will get all the benefits listed above with the added bonus of losing weight and getting ripped.
Read More About it Here!



The Best Creatine Supplements - 5 Benefits of Using Creatine

What Are Creatine Supplements?

Creatine is one of the most popular supplements in the world for mass gain and sports performance.
So why is Creatine such a hit with gym goers and athletes around the world?  Because it works!!! There have been thousands of studies done on Creatine and all of them prove the effectiveness of Creatine for mass gain and sports performance.

Creatine is a nitrogenous acid discovered in 1832 that facilitates the supply of energy to all cells in the body. The acid also occurs naturally in vertebrates. In the human body, it is produced in the kidney and liver and moved through the blood to be utilized by the muscles. It is also obtained from foods rich in proteins with the chief source being mainly fish and red meat. Creatine supplements are manufactured acid products that facilitate high-intensity athletic performance.



Why Use Creatine Supplements?

Creatine is recognized for its ability to enhance strength, power, and endurance.  Many consider Creatine supplements to be one of the best enhancements an athlete can take.


Top 5 Benefits of Using a Creatine Supplement

    1. Build more muscle mass with increased muscle intensity during workouts.  By doing more weight at a higher intensity you WILL see major muscle gains.  This is the primary reason Creatine is so popular among weight lifters and athletes.


    1. Enhanced sports performance due to better muscular contractions. Creatine allows you to push harder for longer periods of time during workouts or sports.


    1. Train at a higher frequency which equates to quicker and more dynamic muscular gains. Creatine increases the recovery rate of muscle cells witch allows for more frequent muscle stimulation.  This means faster muscle growth as long as you have ample rest time between workouts.


    1. More motivation to train harder due to the huge muscle pumps.  Creatine causes a higher level of water retention in the body which causes the large muscle pumps.  This may not be actual muscle growth but it will do wonders to the psyche and provide you with the motivation to keep pushing.


    1. Increased metabolic rate which means you will burn more calories during the day.  Sprinting is one of the best was to boost your metabolic rate.  Creatine will help supply the fuel needed and allow you to have better performance when sprinting.


When taking Creatine it is best to start with a loading phase.  This consist of taking 5 grams of Creatine 4 to 6 times per day for up to 7 days.  After that the recommended dose is 5 grams just before your workout and another 5 grams within 30 minutes after your workout.  This will provide the most amount of gains in the shortest amount of time.  It's also best to take Creatine with a sports drink or handful of gummy bears.  This will help transport the Creatine into the muscle cells.

If you are interested in giving Creatine a try consider Muscle Advance Creatine.  With Muscle Advance Creatine you get 4500 MG of Creatine in every serving.  Ready to push harder in the gym or on the track than ever before?  Are you ready to get huge muscle pumps and major muscle gains?

Fitness Inspiration for Women

This is a inspirational video for women but I guarantee most men will be inspired also after watching.


Inspiring Video Compilation

Check out this video for a little daily dose of inspiration.

This video shows athletes that rely sole on body weight resistance.  The human body is AMAZING and these individuals push it to it's limits everyday without the need of an expensive gym membership.  They do it because they have a desire to get better and improve themselves.  If you want it bad enough, find a way!

Busting Out Chin-ups at 84 Years Young!

Thought I would Share this video of an 84 year old man busting out 18 chin ups, and looking good doling it I might add.

Are you unmotivated today and find it difficult to get off your couch?  Let  this be your inspiration to get out there and sweat.  How many chin-ups can you do????

Start Your Day With a Laugh!


After nine months, AT&T fired President John Walter, saying he lacked intellectual leadership.
He received a $26 million severance package.

Perhaps it's not Walter who's lacking intelligence.



Police in Oakland , CA spent two hours attempting to subdue a gunman who had barricaded himself inside his home.   After firing ten tear gas canisters, officers discovered that the man was standing beside them in the police line, shouting, 'Please come out and give yourself up.'



Pretending to have a gun, an Illinois man kidnapped a motorist and forced him to drive to two different automated teller machines, wherein the kidnapper proceeded to withdraw money from his own bank accounts.



A man walked into a Topeka , Kansas Kwik Stop and asked for all the money in the cash drawer. Apparently, the take was too small, so he tied up the store clerk and worked the counter himself for three hours until police showed up and grabbed him.



Police in Los Angeles had good luck with a robbery suspect who just couldn't control himself during a lineup.   When detectives asked each man in the lineup to repeat the words: 'Give me all your money or I'll shoot', the man shouted, 'that's not what I said!'.



A man spoke frantically into the phone:  'My wife is pregnant and her contractions are only two minutes apart'.

'Is this her first child?' the doctor asked.   'No!' the man shouted, 'This is her husband!'



In Modesto , CA , Steven Richard King was arrested for trying to hold up a Bank of America branch without a weapon.   King used a thumb and a finger to simulate a gun.   Unfortunately, he failed to keep his hand in his pocket. (hellooooooo)!



Last summer, down on Lake Isabella located in the high desert an hour east of Bakersfield, CA, some folks who were new to boating were having a problem.  No matter how hard they tried, they couldn't get their brand new 22 foot boat going.  It was very sluggish in almost every maneuver, no matter how much power they applied.  After about an hour of trying to make it go, they putted into a nearby marina, thinking someone there may be able to tell them what was wrong.

A thorough topside check revealed everything in perfect working condition.  The engine ran fine, the out-drive went up and down, and the propeller was the correct size and pitch.   So, one of the marina guys jumped in the water to check underneath.  He came up choking on water, he was laughing so hard.
Under the boat, still strapped securely in place, was the trailer