Hi friends!
Here is your Tri-Tip Tuesday, where I share my thoughts on food, fitness, & travel. Please forward this to others if they may be inspired.
Food: common protein mistakes
When and how you fuel throughout the day may impact muscle health, metabolism, and performance.
A meal with about 30 grams of high-quality protein is optimal for stimulating muscle protein synthesis (MPS), especially as we age. Studies suggest that prioritizing protein in your first and last meal supports more optimal MPS over a 24-hour period. This becomes increasingly important as we age and naturally lose muscle (unless we are actively preventing muscle loss).
Common protein mistakes to avoid:
- Snacking on small protein portions throughout the day: eating 6-7+ meals/snacks with only 10-15 grams of protein at each session.
- Skewing most of your protein at dinner: a pattern like 10-15 grams at breakfast, 10-15 grams at lunch, and 50+ grams at dinner.
- Skipping protein at breakfast completely: starting your day with just toast, oatmeal, or fruit (the Standard American Diet).
Fitness: start today
Motivation is often the result of action, not the cause of it. The "I'll start Monday" mentality ends many fitness journeys before they even have the chance to begin.
Getting started, even in small ways, produces the momentum you've been dreaming of knocking on your door. Once the momentum starts, the pace picks up, and it fuels itself. When the momentum really gets going, it is so much easier to stay in it rather than fall out and try to get back in again.
What are you able to do today? Five to ten bodyweight squats? A five-minute dumbbell session? A ten-minute walk? Drinking more water? Adding one vegetable to one of your meals? Pick one thing and start there.
**If you aren't willing to start something today, you may never do anything.** What is stopping you today?
Travel: see you at the Escapades
Aaron and I have been members of Xscapers/Escapees since 2019, and Irene Iron Fitness has been a presenter at their Annual RV Rallies since 2020. We had a great time at the Xscapers Annual Bash this January in Lake Havasu and look forward to the Escapees Escapades next week in Tucson.
If you plan to be at the Escapades, reply to this email and let me know! I'd love to say hi and meet you! I will be putting on three different presentations: 1) The fundamentals of healthy eating, 2) Your fitness routine and the importance of muscle, and 3) My top three picks for RV workout equipment. Add these seminars to your list to attend!
Interested in joining Escapees/Harvest Host? Follow this link for membership info.
Make it a great week!
Christine Irene
NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, Certified Menopause Coaching Specialist, & Full-time Traveler
"You may have to fight a battle more than once to win it." - MARGARET THATCHER
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