10:10 Fitness

24/04/2024

Spring has sprung! This is a great time of year to take your first or next steps towards becoming the very best version of yourself. If you’re looking for a little help to get heading in the right direction or if you need a health reset join me for the upcoming 10:10 Fitness 21-Day Challenge! The upcoming challenge launches May 6th and costs $100.

Through this challenge you can expect to learn how to implement healthy spiritual, nutrition, fitness, and lifestyle practices that will allow you to experience vitality in every aspect of your life!

Ready?! Let’s go! 👍🏻😁💪🏻🔥

Bonus: First three participants to sign-up will receive a 50% discount!

Send me a message and I’ll make sure you are setup for success!

19/01/2024

Don’t neglect proper protein dosing if you’re looking to increase lean mass. Research shows 30g of protein per meal is the minimum threshold for triggering muscle protein synthesis. Here’s another picture of what a 40g protein meal can look like!

Beef Liver
Salad Mix with Cottage Cheese
Cucumber
Orange Bell Pepper
Extra Virgin Olive Oil w/ White Wine Vinegar & Primal Mayo for the Dressing

41g of Protein
18g of Net Carbs
25g of Fat (5g Saturated)

17/01/2024

Tasty and nutrient dense first meal of the day

3 Scrambled Eggs
1 Cup of Mediterranean Black Lentil Salad

Greek Yogurt w/ Blackberries

42g of Protein
28g of Net Carbs
11g of Fiber
17g of Fat (5g saturated)

15/01/2024

This video from Layne Norton provides a great breakdown of the findings from a recent study that analyzed the effects a protein forward whole food vegan meal vs a protein forward whole food omnivorous meal has on muscle protein synthesis in elderly individuals (65 and older).

Whether you prefer to get your protein from plant sources or you prefer to get your protein from meat sources, this study provides helpful insights.

Citation:https://jn.nutrition.org/article/S0022-3166(23)72723-5/fulltextGet my research review REPS:biolayne.com/REPSGet my new nutrition coaching app, Carbo...

09/01/2024

Consuming enough daily protein plays a significant role in maintaining or increasing lean mass. But how you dose your total daily protein throughout the day is equally important. Adequate protein dosing to maintain or increase lean mass calls for at least 30g of protein per meal. I like to aim for 40g. This three egg spinach and mushroom omelette with 100g of leftover baked salmon comes out to 44g of protein. The beauty of it is this is just one picture of what 40g of protein can look like. #10:10FitnessApproach

04/01/2024

Registration for the January 21-Day Challenge is open! The challenge launches Monday, January 15th. So there’s ten days to register. Check out the video for more details and let me know if you have any questions.

25/12/2023

06/11/2023

The plan for this week’s training is four 10k runs. One down…three to go! Feeling great. I’m coming for that half marathon. 😁👍🏻💪🏻🔥

24/10/2023

The October 21-Day Challenge is in the books! It was a small group that experienced mighty results! Check out the video to see what they accomplished and who won…but I have to warn you…you might just be inspired to join the November 21-Day Challenge which starts next Monday! If you’re ready to take on the challenge leave a comment or send me a message. 👍🏻😁💪🏻🔥