When you fuel your body with the nutrients it needs, you'll find that you're not just physically stronger—you’ll also experience less anxiety, become less reactive, and feel more resilient. Proper nutrition will leave you you stronger and well equipped to handle whatever life throws your way. But first, we have to believe in the importance of nutritional health and the role food can play as medicine for our body and soul. It’s a mindset shift that does not happen overnight. The journey begins by experimenting with small changes in the way we nourish ourselves and noticing how those changes affect not just our bodies but also our minds.

Motor -Throwdown Prep: Max Bar Hang

This brings us to one of the most crucial steps in building our strength from the inside out: protein consumption.

Eating the right amount of protein fuels your workouts, supports muscle growth, and helps you recover faster, all while giving you the energy to push through tough workouts and enjoy life. But how do you know how much you need, and the best sources?

Two ways you can figure out how much protein you need:

1. Amounts based on Ideal Body Weight: A general recommendation is to consume 1 gram of protein per pound of your ideal body weight. If you're aiming to weigh 150 lbs, that's about 150 grams of protein daily. This method is simple and effective for most people looking to build muscle, lose fat, or maintain lean mass.

2. Based on Lean Body Mass: If you’ve had an InBody scan, you’ll see a number called your lean body mass (LBM). This represents the weight of everything in your body except fat—muscle, bones, organs, and water. To calculate protein needs this way, aim for 1.2-1.5 grams of protein per pound of lean body mass. For example, if your LBM is 100 lbs, aim to consume between 120-150 grams of protein daily.

Sunday Stretch

Now that you know how much protein you need, let’s talk about where to get it. Here are ten solid bang for your buck protein sources in that they are low-fat, high-protein, and easy-to-prep!

1. Egg whites: Almost pure protein with minimal fat. Perfect for quick scrambles or omelets.

2. Chicken breast: A classic lean protein, easy to cook in batches for the week.

3. Turkey breast: Similar to chicken but with slightly fewer calories.

4. Greek yogurt (plain, non-fat): High in protein, versatile, and easy to eat as a snack.

5. Whey protein isolate: A quick and easy supplement that’s low in fat and high in protein. My favourites are: BioEdge's Vanilla, Chocolate and Protein Espresso (code Empower at checkout).

6. Cottage cheese.: Another easy snack or meal add-on, rich in protein and calcium.

7. White fish (cod): Lean and full of protein, fish cooks quickly and absorbs flavors well.

8. Pork tenderloin: Leaner than other cuts, a tasty alternative.

9. Tofu: A versatile plant-based protein that can be grilled, baked, or stir-fried.

10. Lentils: These are plant-based and pack a lot of protein per serving with the added benefit of fiber.

Are you eating enough protein? Join our Fall Fitness Challenge: Strength and Mindset Mastery and discover exactly how to hit your protein targets—whether based on your ideal body weight or Lean Body Mass. With the right amount of protein, you'll not only build physical strength but also feel more energized, improve your mood, and boost your overall well-being. Experience firsthand how fueling your body the right way can EMPOWER both your workouts and your everyday life!

Lift Over Forty: Post Workout Mobility

Wednesday Whip Up

Strength Builder Breakfast Bowl

Ingredients:

• ½ cup cooked quinoa (19.5g carbs, 4g protein, 1.75g fat, 111 calories)

• 2 large eggs (12g protein, 1g carbs, 10g fat, 140 calories)

• 6 tbsp egg whites (10g protein, 1g carbs, 0g fat, 50 calories)

• 1 cup fresh spinach or kale (1g protein, 1g carbs, 0g fat, 7 calories)

• 1 tsp butter (4.8g fat, 34 calories)

• ½ tbsp chia or hemp seeds (1.5g protein, 1g carbs, 2g fat, 22.5 calories)

• 1 oz feta or goat cheese (6g protein, 1g carbs, 6g fat, 80 calories)

Instructions (makes 1 serving):

1. Cook Quinoa: Ideally, you have a container of pre-cooked Quinoa in the fridge. If not, prepare ½ cup quinoa according to package instructions. Set aside.

2. Sauté Greens: In a pan, melt 1 tsp butter over medium heat. Add spinach or kale and cook until wilted (about 2-3 minutes).

3. Cook Eggs: In the same pan or separately, scramble the eggs with egg whites until fully cooked.

4. Assemble the Bowl: Add cooked quinoa, sautéed greens, and scrambled eggs to the bowl. Sprinkle with chia or hemp seeds and crumbled feta cheese.

Macros: 34.5g of protein, 24.5g of carbs, 24.55g of fat, and 444.5 calories.

Wednesday Pyramid

Warm up 

A                      B

SU                   Hip swings 

Cross overs     Calf raises 

DU                   Squat

Tech

Clean and jerk 

Snatch 

other wod movements  

WOD

50 DU 

40 Wall balls 14/20#

30 Box jump overs 20/24"

20 GTOH (Ground to overhead) 95/135#

10 Burpee pull ups 

20 GTOH 

30 Box jump overs

40 wall balls 

50 DU

Cool down 

Monday 6pm Stretch with Spice