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What an incredible picture!
There are few things as inspirational as a stunning before and after picture. To see how the human body can dramatically transform is simply incredible!
Have you ever thought about creating your own before and after picture?
While the initial photos are certainly not fun to take, I’d like to share why I believe this is just what you’ve been missing to achieve the fit body you’ve always wanted.
Here’s why you should take before pictures…
31 Flavors of Protein Shakes
Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss in the gym
Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your Fitness and nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring. Just like you need to change up your workouts in the gym .The Key to sicking to any fitness routine is mixing it up !
The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!
Stay Focused in your Fitness journey
Banana Nut Shake
Vanilla Coffee Shake
Café Mocha Shake
Sunny Morning Shake
Orange Creamsicle Shake
Thin Mint Shake
Bright Berry Shake
Strawberry Vanilla Shake
Raspberry Cheesecake Shake
Peanut Butter Cup Shake
Creamy Chocolate Shake
Papaya Ginger Mint Shake
Blueberry Mango Shake
Spinach, Kiwi and Chia Seed Shake
Oatmeal Cookie Shake
Peanut Butter and Jelly Shake
Vanilla Matcha Avocado Shake
Cherry Almond Shake
Honey Banana Shake
Carrot Cake Shake
Key Lim Pie Shake
Peach Oatmeal Shake
Vanilla Chai Shake
Apple Pie a la Mode Shake
Cinnamon Roll Shake
Hawaiian Sunrise Shake
Chocolate Chip Cookie Shake
Chocolate Brownie Shake
Pina Colada Shake
There you go! 31 Flavors of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first!
Remember that exercise is an essential component to achieving any fitness goal, so supplement your protein shake regimen with high intensity bouts of exercise. If you’re not yet one of my clients then let’s make today the special day. Call or email now to get started on your fitness Journey
The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.
Below is a list of 5 foods that you should never eat.
These foods will derail your fitness and weight loss efforts every single time.
In addition, I will suggest a healthy substitute for each of these off-limits foods.
By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.
Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.
Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.
Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.
Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one
Do-not-eat food from this article please let it be sugar.
Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Protein is a powerful macronutrient and without it, you might have more difficulty maintaining both your weight and consistent energy throughout the day.
Proteins, which are made up of amino acids, are the building blocks of muscle, hair, enzymes, antibodies and collagen in the body. Your body produces 11 of the 20 amino acids the body needs. The other nine amino acids must be consumed through food. If a food has all 9 amino acids, it is considered a complete protein. Generally, animal meats, dairy and eggs are complete proteins, while most plant-based proteins, with the exception of soy, are incomplete proteins.
Here are six key benefits to eating more protein:
1. Stop the hunger. Protein has a specific hormonal response in the body when consumed. While carbohydrates elicit a hormonal response of insulin to help reduce blood-sugar levels, proteins elicit a hormonal response of glucagon that diverts blood sugars to the muscles. This hormonal reaction lowers blood sugar levels, which helps decrease hunger pangs. When blood sugar levels drop, the body craves food and sugars for energy. Protein’s hormonal response curbs your appetite.
2. Increase your metabolism. What you eat is important to your body’s metabolic rate. Calorie burn is a combination of body functions (basal metabolic rate) and food intake “thermogenesis.” Higher protein diets are associated with an increase of “thermogenesis,” which is the production of heat or calorie burn.
3. Increase muscle mass. Post-workout protein is important to maintaining and repairing lean muscle mass. Research shows that eating protein after a strenuous workout session can promote muscle synthesis and recovery. More importantly, increased protein intake has been found to help seniors decrease body fat and increase lean muscle mass without strength training.
4. Improve mood and happiness quotient. Key amino acids in proteins help decrease anxiety, moodiness and even depression. Eating protein helps prevent blood sugar swings to prevent mood changes and food cravings.
5. Think better. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Proteins are made up of amino acids, which make up the brain’s neurotransmitters. Neurotransmitters are the brain’s chemicals that communicate information and control body functions like breathing or regulating heart rate. When protein levels drop, brain function decreases. As protein levels increase, the body’s ability to regulate blood sugar increases and the brain functions in thinking as well.
6. Improve heart function. Proteins are key to helping the body build cells and antioxidants. Glutathione is an important antioxidant that helps fight free-radical damage and improve heart function. One study of patients with heart disease found that individuals with lower levels of glutathione were more likely they were to have a heart attack.”