Welcome to the member blog ladies. This blog will be the central hub for all of our member resources including nutrition plans, workout manuals, tracking and accountability documents,and handouts. To find a document, simply click on the appropriate category link on the right hand side of the screen and scroll through the documents in that category.
I hope you enjoy this new member resource and that you find it helpful. Let me know what you think.
Embrace the Burn!
Concita
Embrace the Burn = Enjoy the journey, respect the process.
Monday, July 9, 2012
Friday, March 23, 2012
The Vegetarian Meal Plan
Follow this meal plan if you eliminate animal flesh in your diet. This plan is not vegan so does include some animal products like eggs and dairy products. Feel free to eliminate any of these foods that you are opposed to consuming.
Following a Vegetarian Meal Plan can create a challenge in the area of consuming adequate protein. Be sure you are eating enough high protein foods like eggs, Greek yogurt, or protein supplement drinks to meet the approximate 1 gram per pound of body weight suggest for optimizing body composition. Aim for at least 20 grams of protein with each meal. Beans, nuts, and and nut butters have some protein but also have an abundance of either carbs or fat so supplement meals with these protein sources with Textured Vegetable Protein (TVP), yogurt, or protein powder to meet each meal's protein requirement without over consuming carbs and fat.
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