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3 Secrets for a Supercharged Metabolism



Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle. Lean muscle is responsible for a strong, sexy posture and at rest, lean muscle burns 3 times as many calories as fat does. This means the more lean muscle you have the more calories you burn. Depending on your body's metabolic diet type, if you want to get or stay lean, it can be helpful to make protein a priority. Here are 3 ways to supercharge your metabolism:

1. Set a protein GOAL To keep things very simple you should be aiming for a portion that is the size of the palm of your hand. This serving size may differ depending on what your energy output was for that day. For example, you had a really great strength-training workout earlier that morning and now your muscles are screaming for protein so they can rebuild themselves. Your body is letting you know that for this meal, it will take a larger portion to feel satisfied. And that's ok! At the end of the day, listen to your body.

2. Meal Prep Your Meals One of the best ways to prioritize protein is to get in the habit of meal prepping your meals. Being in charge of the quantity and quality of your protein makes a monumental difference in the way your body will feel and function. Grass-fed, organic meats and wild fish contain many more beneficial fats and nutrients like Omega-3's (which are anti-inflammatory), vitamins A & E as well as minerals compared to conventional meats and farmed fish. They are not only good for you, they are good for the Earth, too. After all, you literally are what you eat!

3. Treat Yourself to a Sweet Treat Nowawdays, it is easier and easier to make delicious, guilt-free desserts, so why not make them protein rich?! A good nutrition program plans for sweets and this is no different. Enjoying sweet treats is also a great way to celebrate your health and fitness process goals along the way. SPOILER ALERT! Check out the recipes below!


Don’t forget, a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! And that’s where I come in…Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.


Sergio Carrillo 717 SW 148th St BURIEN, WA 509.910.6317 Inner Strength Dojo


It’s a Mental Game Don’t underestimate the impact of your mindset on your ability to lose weight and get fit! The more positive and excited you are about the process of changing your eating habits and your lifestyle to promote healthy change, the more likely you are to stick with it and reach your goals. Although exercise and eating healthy may feel like a lot sometimes, do your best to find things that you love about the process. Your results will come faster and faster!



Guilt-Free Cookie Dough Balls

Courtesy of RealHealthyRecipes.com


There are few things as smile-inducing in life as a chocolate chip cookie…in any form. The form we are enjoying today is that of cookie dough balls! These moist, yummy, cookie dough balls are the perfect quick energy snack to pop into your mouth in the middle of a busy afternoon. Just don’t be surprised when you find yourself smiling from ear to ear! What makes these cookie dough balls a healthy source of energy rather than a fattening treat? The ingredients that we are using, of course! Whole oats, natural peanut butter and high-quality protein powder create a trifecta of wholesome, complex carbs, usable protein and satiating, good-for-you fat. Also important is the distinct lack of simple sugars that you’d find in traditional cookies. Enjoy! What you need Servings: 32 2 cups of old-fashioned rolled oats ½ cup of ground flax seed 1 teaspoon of cinnamon 2 scoops High Quality, Organic (Grass-fed if Whey) Vanilla Protein Powder (about 2/3 cup) 20 drops liquid stevia OR ½ cup coconut palm sugar 1 cup of natural peanut butter (no sugar added – just peanuts and salt) 1 teaspoon of vanilla extract ½ cup water (or coffee for a caffeine boost!) ½ cup of stevia-sweetened chocolate chips - we love Lily's Chocolate Chips sprinkle of sea salt

Instructions 1. Place the rolled oats, ground flax seed, cinnamon, vanilla protein powder, stevia, peanut butter, vanilla extract, and water (or coffee) in a food processor. Pulse until the ingredients are blended. 2. Transfer the mixture to a large bowl and add the chocolate chips. Stir to combine. Note: the mixture will appear crumbly, but once you press it together it will stick. 3. Form the energy bite mixture into 1" balls and place on parchment paper lined baking sheet. Sprinkle with sea salt. Cover and place in refrigerator for 2 hours. Enjoy!

Nutrition One serving equals: 100 calories, 6g fat, 8g carbohydrate, 1g sugar, 46mg sodium, 3g fiber, and 5g protein.


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