How much protein to eat is a debate that people take almost as seriously as what workout to do. And with good reason! Having a protein guideline in mind for your diet is crucial for your results, no matter if you want to know how much protein to eat to lose weight, or how much to gain muscle. 

Lucky for you, the answer is pretty simple, and the right amount of protein for those two goals is a lot closer than you think! 

Let’s dig into how much protein you should eat! 

Most people are well aware that protein is an essential micronutrient and a post-workout protein shake is often the first thing that comes to mind when people think of muscle building. But the role of protein goes far beyond its post-workout benefits. 

Studies have found that higher-protein diets can help you reach your fitness goals — whether you want to lose body fat or pack on tons of muscle. But another key finding is proteins’ effect on satiety. Studies show eating more protein leads to greater feelings of fullness. 

Is protein “free calories?”

Here is an excellent example of the effects sufficient protein can have on reaching your weight loss goals.

Researchers at The University of South Florida found that for women who are resistance training, consuming extra calories above maintenance in the form of protein were… basically free calories. 

Free calories? Sounds crazy, right? Here’s what we mean…

The women in the study were given 500 calories above their maintenance level in the form of protein. Typically when you go over your maintenance calories for an extended time, you would start gaining a little fat, but not the ladies in this study. 

Even though the women were eating 500 extra calories from protein per day, they got leaner, gained muscle, and did not gain extra body fat.  

Now, this isn’t to say you can eat as much protein as you want and never gain weight. Protein still has calories, so you can no doubt eat too much. It means that while you can store protein as fat, it’s pretty unlikely. Especially if you’re controlling your overall caloric intake and exercising regularly. 

The biggest takeaway — don’t skimp on protein! And that’s especially true if you’re resistance training or exercising regularly. 

How much protein do I need in a day? 

If you aren’t sure how much protein your body needs, we recommend using the macro calculator in the V Shred app for iOS or Android. 

Use the “balanced diet” setting, and you’ll get a recommendation somewhere around 1 gram per pound of body weight per day — give or take 10-20 percent based on your goal. So it might be .8 per gram of bodyweight for one person, or 1.1-1.2 for another. 

Regardless of your ideal protein number, once you know it, make it a priority to hit that goal every day. Not just every once in a while. Not just on workout days. Every single day! 

This can be hard for some people. You can only choke down so many chicken breasts and egg whites — right? 

That’s where protein shakes, or even high protein treats using a quality protein like Sculpt Nation PROTEIN can be a life-saver! Along with around three solid meals a day and a snack or two, having a protein shake each day can be more than sufficient to get most people to their perfect protein daily goal. 

If planning all that eating out is a struggle for you, then maybe you need to let the experts help! Consider a custom diet plan created by our team of V Shred certified nutrition experts. They create plans for thousands of people every day, and we hear all the time that this is the thing that worked when nothing else would. 

Going custom takes out the guesswork! Our team will tell you how much protein, carbs, and fat you need to reach your goals AND even create a custom meal plan that works with your food preferences and lifestyle! 

Click HERE or email us at coaching@vshred.com to learn more!

Need more ideas of how to reach your daily protein goals? Make sure to join our Facebook Group For Women or Facebook Group For Men! Our trainer team and community members are always posting creative recipes and nutrition tips!  

The post HOW MUCH PROTEIN SHOULD I EAT? appeared first on V Shred.

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If statistics are correct, most people reading this can expect to

Good thing you found this article because we aren’t going to let YOU be “most” people! Lower temps do not have to equal larger waistlines! You just have to have a plan! 

In this short read we will …

• Explain why winter weight gain happens. Knowing why is important if you want to prevent it and the reason is probably not what you think. In fact, it is partially not even your fault!
• Tell you why fall/winter is actually the BEST time to start a diet and training plan.
• Give you 7 easy pro tips that will help guide you through the next few months. 

You may believe winter weight gain happens because of the holidays. Those extra home cooked meals and holiday parties are certainly a factor.

But there is a DAILY issue you need to be prepared to fight if you want to avoid packing on winter pounds.

WHY YOU REALLY PACK ON POUNDS AFTER LABOR DAY

In the spring and summer months, you are given what we call a fitness freebie.

You get a seasonal motivation boost that doesn’t happen when temperatures start to drop, and you begin to pull out the chunky sweaters and comfy leggings. 

Not only is the sun shining (which makes you happier because of Vitamin D), you are wearing LESS clothing in the summer months.

I don’t know about you, but knowing I’m going to be exposing more skin makes walking in the gym a little easier. 

Covering up in layers, no doubt leads to the temptation to slack on body goals!

Knowing your arms, legs, and abs will be less exposed can easily be an excuse to slack.

Also, being layered up often means you don’t SEE the extra pounds, so they are easier to ignore.

But there is more to it than being bundled up….

The #1 reason you slack on health and fitness goals in colder months ISN’T EVEN YOUR FAULT!!

Of course, you have a part to play in all of this, but there is actually a scientific reason why you have less desire to train and eat healthy when the sunshine of summer fades.

We will explain why a little further down. But ya know what really stinks?

The scientific reason why we all experience these motivation slumps in the winter only adds to an even bigger issue with motivation.

It doesn’t matter what season it is motivation ALWAYS comes and goes!

Spring, Summer, Fall, or Winter – you can NEVER rely on it!

So, what can you do when lack of sunshine and warm temps leave you even more tempted to hit snooze and reach for comfort foods?

You certainly don’t throw your hands up in the air and wait until January to make a resolution to crash diet to get your body ready for spring. Believe it or not, RIGHT NOW is actually the IDEAL time to get started! 

To help you out, and give you an extra edge on beating winter weight gain, we are offering a special end of summer 40% OFF promotion on ALL Sculpt Nation Supplements!  


CLICK HERE TO SHOP and use code: LABORDAY for 40% off your order!

Sculpt Nation supplements are a great addition to any fitness program to help you push past plateaus and take your results to the next level.

This sale is  only available for a limited time, so stock up for the winter months with 40% off while supplies last!!

Just click here and use the code LABORDAY at check out to redeem your discount.  

If you START NOW, you will develop discipline and a routine heading into the holidays. This will put you in a great place mentally and physically to relax and “indulge” a little more at all those holiday gatherings!

Look at it this way ..
Would you rather head into the holiday season already making progress toward your goals and be in a great spot (where it would be okay even if you did gain an extra pound or two?)

Or would you rather put it off and only add more fat on top of what you want to lose?

The answer is clear— the solution to getting the motivation needed to make it happen, not so much.

But don’t worry! We’ve got ya covered (no pun intended) with a few easy motivation hacks!

7 TIPS TO STAY MOTIVATED AS SEASONS CHANGE

One of the number one questions we always get is … “I am just not motivated. How can I motivate myself to train and eat better?”

As we mentioned earlier, it doesn’t matter what season it is, you can’t always rely on motivation. 

When you have it, great! You should certainly take advantage of it! But you have to know that it is totally normal to not have much of it. Even professional athletes lack motivation. 

You have to develop other daily habits that create discipline if you want to succeed long term!

Here are a few of our pro tips that we use with our clients, specifically when temperatures drop, and motivation seems to be at its lowest! 

TIP #1: Switch To An At Home Training Program

If you know that getting out of bed and stepping into the winter elements is going to be an excuse trigger, make a plan to train at home during cooler months! Some of the most effective and challenging workouts only require your body weight and maybe a set of dumbbells or some resistance bands.

A good fat-blasting, muscle-building sweat session can 100% be achieved from the comfort of your home!

Adjustable dumbbells, ankle weights, resistance bands, a jump rope, etc., are all things that are inexpensive and can easily be stored in a closet or under your bed and pulled out anytime you don’t feel like leaving the house.

But if you have the right training program, you don’t need any of that. 

Our favorite at-home bodyweight-only program is called MOVE. It was designed to help you achieve your fitness goals without a single piece of equipment, and each workout is under 20 minutes!

Learn more about MOVE by watching the video below!

CLICK HERE to get your copy of MOVE: 30 Day At-Home Program!

If you need a little extra “nudge” to get up and get moving, another pro-tip we use is keeping some PRE WORKOUT on your bedside table. Have it already blended up and chug it as soon as your alarm goes off!

By the time you have brushed your teeth and put on your workout clothes, you will have a nice little jolt of energy and tons of motivation to get going before you have a chance to come up with an excuse! 

At the bottom of this article, we will tell you about a big end of summer sale happening so that you can stock up on our favorite PRE WORKOUT for 40% off when you use code: LABORDAY at checkout! 

TIP #2: Make Your Workouts Seasonal

Embrace the change of seasons and take advantage of activities that you can only do in fall or winter! 

• Go on a fall hike and view all the gorgeous foliage.
• Try rock climbing.
• Walk around a corn maze or pumpkin patch with your family. 
• If you live in a snowy climate, go skiing, sledding, build snowmen with your kids, etc.
• Go ice skating.
• Lace-up your sneakers, go for a walk or run at night, and admire all the Christmas lights and decorations.

There are some things you can only do and see during specific times of the year. So instead of missing sunshine and water sports, focus on all the positive things that only come about with cooler temps!

TIP #3: Try Something Totally New

Sometimes a change of routine is all you need to boost motivation.

If you have been doing all your gym lifts alone, recruit a gym buddy! Try switching up your cardio by skipping your solo runs and joining a group fitness class instead. 

Another option is to allow yourself to slow down! If you have been crushing it all spring and summer with intense training and hardcore workouts, it may actually be time to take it down a notch. 

Going full force 365 can cause your stress hormone cortisol to increase. This can lead to a host of drawbacks, including weight gain, muscle loss, poor moods, fatigue, and occasional issues sleeping! 

We aren’t saying you should become lazy! But if you have been crushing it 24/7 all spring and summer, your body (and mind) may need to slow down.

Use the next few months to embrace a slower routine. 

• Commit to daily yoga.
• Focus on becoming more flexible.
• Switch to low or moderate-intensity cardio, instead of HIIT.
• Try out some bodyweight workouts instead of heavy lifting.

Giving your body a couple of months to recover might even make you more responsive when you decide to kick things up again come spring/summer!

TIP #4: Stay Accountable

The best way to stick to a plan is to have someone that you report back to. This could be a friend, family member, a social media community, or even a coach. 

Including someone else, or even just telling someone else about your health and fitness goals and asking them to check in with you to make sure you are sticking to the plan, is a great way to keep the promises you make to yourself.

If you prefer to fly solo, it helps to create visuals. Make a vision board, create a daily checklist you can mark off after each workout, or keep an accomplishment journal.

TIP #5: Set A Spring Goal

March may seem like a long time away, but it will be back before you know it, and 6 months is a long time to make significant changes. 

Setting a goal is a great way to encourage yourself to push past discomforts and temptation, but there is a science to goal setting.

The key to creating goals that stick .. be REALISTIC and SPECIFIC!

Let’s start with reality. You should always focus on one goal at a time and make sure you are being honest with yourself if that goal is really attainable.

If you know that your schedule will never allow you to work out 6 days a week, why would you choose a program that requires you to do that?

If you know it’s not healthy to attempt to lose 10 pounds a week, why would you aim that high?

If you love carbs, why would you go on a KETO diet? 

Doing these things will essentially set yourself up for failure. Set attainable goals that fit YOUR lifestyle. You can always bump things up if your schedule allows, or you notice you aren’t pushing yourself hard enough. Just keep in mind that being realistic isn’t the same as not believing in yourself or making excuses. 

Moving on to being specific. The more specific you are about your goals, the more likely you will be to reach them. 

It may seem like it’s good enough to say things like .. I want to look good, lose weight, or get ripped! But you have to dig deeper than that!! 

Wanting to “lose weight,” for example, is an excellent place to start. But ask yourself what that means to you?

If you expand on that and say — “I want to lose 10 pounds of fat. I will do this by not eating any sweets and doing the V Shred MOVE program for 30 consecutive days. I am doing this because I want to have better self-esteem and a head start on bikini season.” — that makes your goal more specific.  

The more specific (and attainable) your goals are, the more likely you will be to not give up!

TIP #6: Reward Yourself

Once you have checked a “mini goal” off your list, treat yourself. Knowing that you have a reward coming to celebrate your efforts will make you want to achieve it even more. 

It may be tempting to make your reward one of your favorite “forbidden foods” but we never suggest that you reward yourself this way.

You aren’t a dog. You should never reward “good behavior” with food. Having this mentality can create a really unhealthy relationship with food.

You need to eat healthy MOST of the time, control your portions, and see food as fuel. But if you are craving something that isn’t quite as healthy as your grilled chicken and rice, never feel like you need to lose 20 pounds to “deserve” a bite of cake, or nice dinner out with your family. 

Instead of rewarding yourself with food, buy yourself something you have been wanting. Maybe some new workout clothes, a massage, or an extra $20 bucks in your vacation fund! 

If you think you need some nutrition guidance or want to learn more about creating a healthy relationship with food, take our free body type quiz and we’ll tell you exactly what type of diet will deliver results for your goals and specific body type. 

TIP #7: Make Mental Health Top Priority

Earlier, we mentioned that cold weather motivation dips may not be your fault.

I’m sure you have heard of winter blues. Well, it’s a real thing. Less natural light can cause dips in serotonin, the neurotransmitter that regulates mood.

The dark and dreary days of winter can also cause your body to produce more of the sleep hormone melatonin. This shift can disrupt your body and impact your sleep patterns and overall mood.

Here are a few ways that you can focus on improving your mental health.

• Invest in a light therapy box that simulates natural daylight.
• Make sure you are supplementing with or eating plenty of foods with Vitamin D.
• Start journaling. There is a lot of scientific evidence that supports putting your thoughts on paper provides a long list of benefits, including stress management, self-confidence, and goal setting. 

Suppose you still find yourself struggling with negative seasonal motivation shifts. In that case, you may need to experiment with taking naturally sourced herbs to help support brain health and a positive mood.

Here are a few with some great scientific backing to help boost mood.

• EnXtra: A natural caffeine-free patent-pending botanical ingredient that has been shown to help increase dopamine levels.**It is also one of the first and only natural caffeine-free patent-pending botanical ingredients shown to boost mental alertness & acuity for hours or ending in a huge caffeine energy crash.
• Piper Nigrum Fruit Extract: A very specific type of black pepper that has been shown to help increase both serotonin and dopamine.
  
• L-Theanine: A powerful amino acid that is believed to help reduce occasional anxiety brought on by stressful situations.

You can find all of these natural herbs (plus 3 more) in a one of a kind supplement called NEUROCTANE.

As part of our big end of summer sale, this brain and mood booster along with Sculpt Nation’s entire line of body optimizing supplements are 40% off for a limited time!

Just click here to shop and use code: LABORDAY at checkout for 40% off your order!

BOTTOM LINE IF YOU WANT TO STAY MOTIVATED YEAR ROUND
When you put away the shorts and swimsuits and shift out of bikini season, it’s common for motivation to “fall back” with the clocks. 

The seasons have to change (unless you live near the equator) – so you have to figure out ways to not let your fitness goals go into hibernation mode! Pumpkin spice lattes are only here for a limited time, but getting into shape isn’t seasonal! It’s a year-round commitment!! 

Combining Sculpt Nation supplements with V Shred’s diet and training programs is a great way to get a head start on keeping those winter pounds at bay this year. 

This combo has helped tens of thousands of happy customers reach their goals faster and easier!

(Click HERE now and use code: LABORDAY for 40% OFF — Prices will go back up after Labor Day weekend!)

The post 7 Ways To Avoid Seasonal Burnout appeared first on V Shred.

Happy Birthday America …

It’s time to celebrate Independence Day with fireworks, family, friends, barbecues, and beer.

What’s not to love? Oh yeah … the calories!

If you are looking for ways to have a healthier 4th of July BBQ ..
you are in the right place.

In today’s article, we have over a dozen healthy recipes that will help you stay on track during this food focused holiday.

If you are one of the tens of millions expected to attend or host a cookout .. you will no doubt be faced with a lot of temptation.

Americans love to eat and drink (A LOT) to celebrate the birth of American independence.

Check out these 4th Of July food fun facts…

Americans are expected to eat ..

• 190 million pounds of red meat or pork.
• 150 million hot dogs.
• 750 million pounds of chicken.

And spend…

• $92 million on chips $60 million on dips.
• $568 million on wine.
• $1 billion on beer.

Oh and speaking of beer … 4th Of July is the #1 beer drinking holiday. A whopping 68.3 million cases of booze are typically sold during the holiday weekend.

If you are watching your waistline .. it’s easy to see why you may have a little food anxiety.

We’ve got you covered!

Cookouts can actually be really healthy! All it takes is a little planning, modifying, and some willpower.

We can’t force you to put down the chicken wings and pass up on that game of beer pong .. but we can help by giving you some diet friendly recipes that will help you dramatically dial down calories!

We aren’t including any summer BBQ staples, like burgers and hot dogs.

As we mentioned above.. those are pretty easy to modify! We wanted to help you think outside the BBQ box and give you some new cookout recipes to try!

Hamburger buns with only a few carbs .. a zero calorie salad dressing .. and healthy protein packed apple pie .. YES PLEASE!

And if you are searching for a new protein that you can use in that recipe .. we are also giving you the chance to grab some for 40% off!

Just CLICK HERE and use the code: JULY40 at checkout!

MAIN DISHES + SIDES + DESSERTS

RECIPE 1: CAULIFLOWER BUNS
*Servings will vary pending the size you want to make your buns*

Using cauliflower instead of bread may sound unappealing, but with the right recipe, you won’t notice the cauliflower taste. You will only be left with hundreds of calories that you can use somewhere else (like on our healthy protein apple pie or sugar free jello shots.)

Ingredients:

• 1 (12 oz) bag cauliflower rice
• 1 egg white
• 1 tbsp coconut flour
• 1/4 tsp salt
• 1-1/2 teaspoons baking powder
• 1 tsp each of any other seasonings you want your bun to taste like!

Directions:
Steam the cauliflower according to the package; drain until ALL WATER IS REMOVED (this is key) and let cool. You may want to use a cheesecloth or dry paper towels to make sure ALL water is removed.

Whisk together the coconut flour, baking powder, seasonings, add the cauliflower mixture, and egg white. Stirring until blended. If the batter is too dry, try adding teaspoons of unsweetened nut milk, or even water, to reach desired consistency.

There are several methods you can use to make your buns! Here are a few!

Muffin Tins
Distribute evenly into muffin tins. Bake in the preheated oven for 40 to 45 minutes until golden brown at edges and centers feel set when lightly touched. Transfer to a cooling rack and let cool completely before removing. Slice them in half and serve up!

QUICK TIP … You can also use this batter and pour it directly into a small sprayed skillet .. in a mini-waffle or pancake maker .. or even in the microwave!!

For the microwave version…
Pour a couple of inches of batter into a deep coffee mug. The larger it is, the better, unless you are eating a tiny patty of meat. Microwave time will vary, but zap it about 45 seconds and see if it’s ready. If not, keep adding 10 seconds at a time until done!

Don’t overcook, or it will be too dry. Dump out of the mug .. let cool .. cut in half …. Enjoy!

TIP .. if they still don’t seem “toasted” enough. You can always throw them on the grill, put them in a toaster oven, or even an air-fryer!

RECIPE 2: FIRECRACKER GRILLED SALMON
You may not think of salmon as being a 4th of July staple, but eating this super healthy fish on Independence Day .. is a tradition in New England!

According to history buffs, it started by coincidence. During the mid-summer months, salmon was plentiful in that region. Because it was “in season” – it always ended up on the dinner table for Independence Day! Even though salmon is available year-round now, the holiday tradition of eating salmon on the 4th remains to be a big deal there!

If you want to celebrate like the New Englanders .. this grilled salmon recipe is tasty, tangy, and packs just enough heat. The only calories it packs on, are from heart-healthy Omega 3’s!

The calorie content in salmon can be well over 300 calories, or as low as well under 200 calories.
You want to always buy salmon labeled wild” and not farmed.

Wild salmon has fewer calories and half the fat content of the same amount of farmed salmon, and it is better for you.

While farmed salmon is sometimes praised for having slightly more omega-3 fatty acids, it is also very high in saturated fat – which is a type of fat you do not want.

Farmed salmon is also known for having more unsafe contaminants, chemicals from polluted waters, and other pollutants. Farmed salmon comes with the potential of antibiotic use.
Wild salmon does not.

Some good choices would be WILD sockeye (red), king, keta, coho, or atlantic.

Ingredients:

• 4 (4-6 ounce) wild salmon fillets
• ⅛ -¼ cup peanut oil
• 2 tablespoons soy sauce (or coconut aminos)
• 2 tablespoons balsamic vinegar
• 2 tablespoons green onions, chopped
• 1 teaspoon brown sugar
• 1 cloves garlic, minced
• ½-1 teaspoon ground ginger
• 1 teaspoon crushed red pepper flakes
• ½ teaspoon sesame oil
• Pinch of salt

Directions:
Place salmon fillets in a glass dish.

In a separate bowl, combine the peanut oil, soy sauce, vinegar, green onions, brown sugar, garlic, ginger, red pepper flakes, sesame oil, and salt. Whisk well and pour over the fish.

Cover and let marinate in the refrigerator for at least 4 to 6 hours.

Transfer filets to aluminum foil and place them on the grill.

Grill 10 minutes per inch of thickness. Turn over halfway through cooking.

*With any meat, it is best to use a food thermometer to ensure you do not under-cook or overcook for your liking. For salmon, it is re

commended the internal temp reach 145. Keep in mind that meat will continue to cook just a tad after it leaves the grill*

If you want to really keep with New England tradition, pair your salmon with some peas! They ate salmon with this nutritious veggie .. because it too .. was in season at the time!

Not sure how to enjoy this green veggie … check out our next recipe idea!

RECIPE 3: GRILLED VEGGIES
Pair your salmon with some grilled sugar snap peas! Peas are one of several vegetables that are great cooked up on the grill!

Grilling your veggies is one of the healthiest side-dishes you can enjoy at your cookout. Put them on a kabob, throw them in some aluminum foil, or put them straight on the grill… no oil needed!

Many veggies do well on the grill, but a few really shine!

Asparagus, eggplant, mushrooms, onions, zucchini, eggplant, and bell peppers are excellent options!

Of course, you can’t go wrong with some corn on the cob. Just keep in in mind that corn is a vegetable that is higher in carbs!

RECIPE 4: SUMMER SALAD
(Serving size – 1 large salad)

There is just something satisfying about a nice summer salad! This one follows a “red, white, and blue” theme .. with fresh blueberries, strawberries, and a virtually calorie free homemade vinaigrette dressing!

Ingredients:

• 2 cups mixed salad greens of choice
• 1/4 c fresh blueberries
• 1/4 c fresh sliced strawberries
• 4 oz grilled lean protein from the grill
• 1/2 c cooked quinoa, rice, or cauliflower rice.
• 2 tbsp. Crumbled fat-free feta cheese
• 2 tbsp. Fat Free Vinaigrette (DIY recipe below)

Instructions:
Toss all ingredients except dressing together… mix up .. enjoy!

**Healthy Homemade Vinaigrette Dressing**
This comes with a warning. You may never want to buy salad dressing again! It will be hard to believe that something this good .. is virtually calorie-free (minus the few calories in the mustard and stevia.)

The base of this recipe can be altered to go with any salad! Think greek seasonings and lemon juice for a greek salad! Get creative!

The amounts below should be enough to cover 1-2 salads.

Ingredients:

• 6 tablespoons vinegar: balsamic, white wine, champagne, apple cider, rice, or red wine vinegar.
• 4 teaspoons mustard: Dijon is the best, but you can also use yellow, brown, or spicy.
• 2 teaspoons Stevia (or a few squirts/drops of liquid stevia if that is what you typically use)
• 1 clove garlic, crush or minced (or some garlic salt)
• 2-4 tablespoons water
• Salt & pepper to taste

Instructions:
Simply whisk together and pour over salad!

RECIPE 5: HEALTHY POTATO SALAD
(Approx 8 Servings)
Traditional potato salad is drowning in high fat mayonnaise! This recipe lightens things up by using non-fat greek yogurt! We promise that making this smart swap will not compromise any of the flavor in this popular BBQ side dish. Go with one type of potato, or use a colorful medley, if you want to go with a “red-white-blue” theme!

Ingredients:

• 2 pounds russet, yukon gold, or red potatoes.
• 1 tablespoon salt (for cooking potatoes)
• ½ cup plain, non-fat, greek yogurt
• 2 tablespoons fat-free or light mayonnaise
• 1 teaspoon dijon mustard
• ¾ teaspoons salt
• ½ teaspoon black pepper
• ½ teaspoon onion powder
• ½ cup chopped celery
• 3 tablespoons pickle relish (or pickles)
• 2 tablespoons minced red onions
• 2 tablespoons minced parsley or dill
• 2 hard-boiled eggs

Instructions:
Peeled and cut the potatoes into approx ¾-inch cubes.
Place in a saucepan covered with one-inch of water, over medium-high heat.
Bring to boil and add 1-tablespoon salt.
Reduce heat to medium and let simmer.

Stir several times during cooking. Cook for approximately 8-10 minutes, or until potatoes are tender.
Drain and set aside.

While potatoes are cooking, whisk together yogurt, mayo, mustard, salt, pepper, and onion powder. Peel and cut hard-boiled eggs into small cubes.

Add the yogurt/mayo mixture to potatoes and stir slowly to combine.

Add the celery, pickles, red onions, parsley, and chopped eggs to the potato mixture, stir to combine.

Cover and refrigerate until chilled (at least 1 hour before serving)

RECIPE 6: Low(er) Calorie Baked Beans
(Approx 10-12 servings)

Baked beans are a cookout staple, but they are often soaked in ketchup and/or BBQ (remember what we said about condiments containing all kinds of hidden calories.) They also usually have fatty bacon and lots of brown sugar and/or molasses.

This recipe dials down the calories by subbing turkey bacon .. reduces sodium and sugar by using tomato sauce .. and further lightens the sugar-load by using stevia brown sugar!

Ingredients:

• 2 slices turkey bacon (chopped)
• 1 diced onion
• 15 ounce can navy beans , rinsed and drained
• 15 ounce can pinto beans , rinsed and drained
• 15 ounce can northern beans , rinsed and drained
• 1/2 cup tomato sauce
• 1 1/2 cups water
• 1 tsp Worcestershire sauce
• 1/4 tsp smoked​ paprika
• 1/2 cup stevia brown sugar
• 1 tablespoon yellow mustard
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:
In a large cooking pot – add bacon (with a little oil or spray oil) and cook on medium heat.
Remove bacon once cooked.

Add onions to the pot and cook until translucent.

Add in beans, tomato sauce, water, dark brown sugar, yellow mustard, chili powder, salt and pepper, and stir.

Bring to a boil then reduce to a simmer. Cook for 45-60 minutes (until thick)

RECIPE 7: PROTEIN APPLE PIE
Apple Pie is a longstanding American favorite .. I’m sure you’ve even heard the phrase .. as American as Apple Pie. I’m not sure why we say that, because neither apples nor apple pie originally came from America.

We aren’t complaining .. especially when you can recreate this American favorite for a fraction of the calories!

Crust Ingredients:

• 1 cup Sculpt Nation Vanilla Protein Powder
• ⅔ cup Almond Flour
• ¼ cup coconut oil
• ¼ cup Sugar Free Maple Syrup
• ¾ tsp Salt
• 2 tbsp Stevia
• 1 tsp Vanilla Extract

Crust Instructions:
Mix together dry ingredients.
Mix together wet ingredients.
Combine dry/wet into a bowl.
Press into a baking paper lined pie pan.
No baking required .. place in the fridge (or freezer) so that it gets nice and firm.

Filling Ingredients:

• 2-3 medium apples (granny smith, gala, pink lady, golden delicious)
• 1-2 cups unsweetened applesauce
• 1-2 teaspoons cinnamon
• 1-2 teaspoons apple pie spice
• Stevia (to taste)

Filling Instructions:
Preheat the oven to 350.

Chop apples into chunks.

Mix 1-2 teaspoons of cinnamon, apple pie spice, and some stevia (how sweet will be based on your liking) into 1-2 cups of unsweetened applesauce.

Add apples to a baking dish and coat with the applesauce mixture.

Place in the oven and bake for 20-30 minutes (or until desired firmness is reached.)

Remove from the oven and let cool.

Topping Ingredients:

• ¼ Cup Quick Oats (Dry)
• ½ Cup Chopped Pecans
• Unsweetened Nut Milk (almond or cashew)
• Brown Sugar or Brown Sugar Splenda
  *for a lower carb, but higher fat swap, use almonds in place of the oats*

Topping Instructions:
Mix ingredients together in a small bowl, adding tiny amounts of the unsweetened nut milk until the mixture slightly crumbles.

Protein Apple Pie Assembly
Spoon the pie filling into your crust … top with the topping mixture .. enjoy!

Get the most out of this recipe by using a highly bioavailable protein like Sculpt Nation’s 90% Whey Protein Isolate. It’s made with a certain type of whey that is absorbed quickly and easily by your body, helping you build new, powerful muscle fibers, burn fat, and even maintain lean muscle while dieting.
Grab a bottle of Sculpt Nation PROTEIN 40% off today only when you use code: JULY40 at checkout! CLICK HERE TO SHOP!

RECIPE 8: NO BAKE APPLE PIE PROTEIN BITES
Sticking with the apple pie theme, here is another option that requires zero baking!

Ingredients:

• 2 small apples, chopped.
• 3 scoops Sculpt Nation Vanilla Protein Powder
• 6 tbsp coconut flour
• 2-3 tsp apple pie spice mix
• 2-4 tablespoons almond butter

Instructions:
Chop 2 small apples and place them in the food processor and turn it on for 1 minute.
You may need to scrape down the sides depending on the size of your processor.

Add in … almond butter, vanilla protein powder, coconut flour, apple pie spice mix.

Continue to pulse until everything is combined.

Place the mixture in a bowl in the fridge for 10 minutes.

Remove from the fridge and form into balls.

Notes:
If your mixture seems to wet, add more coconut flour or protein powder
If your mixture seems a little dry, add some sugar free maple syrup or honey.

Eat them as they are .. or make a protein drizzle by mixing a few tablespoons of Sculpt Nation Protein Powder with a little bit of water!

Don’t forget, you can get SCULPT NATION PROTEIN for 40% off right now. Just CLICK HERE and use the code JULY40 at checkout!

RECIPE 9: RED-WHITE-BLUE FRUIT KABOBS
This is a fun, festive, and guilt-free dessert to serve. The only carbs and sugar come from fresh fruit!

Ingredients:
(Red)
Strawberries
Raspberries
Cubed Watermelon
Red grapes

(White)
Apples
Pears
Banana

(Blue)
Blueberries
Purple grapes
Blackberries

Instructions:
Grab a skewer and alternate between sliding on one red, one white, and then one blue ingredient until the skewer is filled.

RECIPE 10: RED, WHITE & BCAAS FRUIT POPSICLES
Remember those red, white, and blue popsicles? Here is a healthy way to enjoy the childhood favorite. It uses Sculpt Nation BCAAS .. so this would be a great treat following this 4th Of July cardio burn workout!

BCAAs (or branched-chain amino acids) assist in helping you recover from your training sessions much faster. They provide exactly what your body needs to get into a muscle building and fat burning state and then help quickly repair the damage training causes to your muscle fibers.

Faster recovery is only one of the benefits of BCAAs. The essential amino acids in our Sculpt Nation blend have been shown to assist with and support …

• Adding Lean Muscle
• Increasing Fat Burn
• Enhancing Endurance
• Maintaining muscle when in a calorie deficit

Grab some BCAAs HERE! And don’t forget to use the code JULY40 at checkout for a limited time discount of 40% off!

Ingredients:

• 1 ½ cups Strawberries
• 1 ½ cups Blueberries
• 2 prepared servings of

Instructions:
Divide blueberries and strawberries into popsicle molds.
Pour prepared bcaa mixture over the berries.
Freeze until completely firm.

You can also use our Fruit Punch POST WORKOUT or CREATINE in this recipe!

Sculpt Nation POST WORKOUT provides the essential nutrients your body needs to recover after working out. So it would give you an additional post training boost!

Pre-workout you could modify the recipe to include CREATINE (which also comes in a delicious fruit punch flavor.)

Creatine is one of the most studied supplements in existence. One study even found that CREATINE is so powerful that creatine users added an average of 4.4 pounds MORE muscle mass than the non-users with consistent use! {6}

Right now, all of these supplements are 40% OFF! Just use the code JULY40 at checkout. CLICK HERE TO SHOP!

HEALTHY MOCKTAILS & LOWER CALORIE DRINK RECIPES

Consuming calorie-rich beverages is an easy way to sabotage your weight-loss efforts.

Instead, try having some fruit infused water, choose stevia based or other sugar-free drinks, and if you drink beer, opt for lighter options.

Whether you choose to indulge a little and have some alcohol, or just want a mocktail, here are a few lower calorie options!

SUGAR FREE JELLO SHOTS
it doesn’t get much easier than jell-o shots. You only need three ingredients: jell-o powder, hot water, and alcohol. We will dial down the calories and sugar by using SUGAR FREE JELLO!

Instructions:
Pour all the Jell-O powder out of the box into the measuring cup, followed by 1 cup of boiling water. Whisk together until jell-o powder has completely dissolved into water.

Next, add your alcohol of choice. Just make sure your jell-o mixture is cool so that the alcohol doesn’t burn off.

Whiskin the alcohol and pour into some clear plastic cups!

Place in the refrigerator to firm up for 3 to 4 hours before serving.

NON-ALCOHOLIC PATRIOTIC PUNCH
(Perfect following your patriotic pump workout.)

Ingredients:

• Sculpt Nation Fruit Punch BCAAs (prepared with water)
• Blue Sports Drink (Zero calorie version)
• Diet Sprite or 7-Up
• Crushed ice
• Regular ice cubes

Instructions:
Fill up your cup all the way with ice cubes.
Pour in your pre-made Sculpt Nation BCAAs (about ⅓ of the way)
Add a few more ice cubes.
Slowly pour a layer of blue Gatorade (about another ⅓ of the way up) directly over the ice cubes.
Add crushed ice and slowly pour on the diet soda.

Using crushed ice should help keep the “colors” from mixing as much. It also gives the “white” to your red-white-blue drink theme!

WATERMELON & CUCUMBER TONIC
(Approx 8 servings)

Pass up on the sugary pre-made mixers and go with the natural sweetness from fruit!
This cocktail includes fresh watermelon and cucumber juices as it’s base!

Ingredients:

• 1/4 cup mint leaves.
• 1/4 cup fresh lemon juice
• 1 English cucumber, peeled and sliced
• 2 1/2 cups cold tonic water
• 1 1/4 cups gin

Instructions:
Combine half each of the watermelon, mint, juice, and cucumber in a blender and blend until smooth.

Using a sieve and some cheesecloth, strain the watermelon mixture over a bowl, reserving the juice mixture.

Make sure and squeeze the contents in the cloth, so you get all of the juice mixture.

Repeat using the rest of the watermelon, mint, juice, and cucumber.

Combine 2 1/2 cups of the juice mixture you just made, tonic water, and gin.

Stir well and serve over ice.

It is possible to stay on track and enjoy food focused holidays like 4th Of July!
We hope that these recipes help you out!

If you want a few more TIPS on how to make your cookout healthier .. check out THIS ARTICLE! And if you are looking for a good pre-cookout pump .. we have the perfect 4th Of July cardio blast .. HERE!

Oh .. and if you are looking for a reason to cook up these tasty bbq dishes more than once this holiday weekend (or just want to look like a history buff at your party) … here is another Independence Day fun fact for ya!

Did you know that the Declaration of Independence wasn’t signed on the Fourth of July? Technically on the 4th .. we are celebrating the adoption of the declaration, not the signing!
It had officially been voted for independence on July 2nd!

We hope you have a safe .. and healthy .. 4th of July celebration!

If you make any of these recipes .. snap a pic .. post it on the gram .. and tag us! We would love to see your creations!

And don’t forget that for a very limited time we are giving you 40% OFF your Sculpt Nation order with code: JULY40

SOURCES
https://www.mentalfloss.com/article/502369/10-things-you-didnt-know-about-fourth-july
https://aghires.com/16-facts-fourth-of-july-foods/
www.sculptnation.com

The post 4th Of July Tips & Recipes That Save HUNDREDS Of Calories appeared first on V Shred.

It is officially (unofficial) .. summer is here!!

Memorial Day marks the unofficial start of summer, and I don’t know about you, but I’m excited to take some of my workouts outside!

Today we’ve got a full-body workout that you can do from your backyard or wherever your Memorial Day weekend takes you!

It doesn’t require any equipment. We are using bodyweight only, and it can be adjusted to any fitness level!

Of course, you can do this working indoors if you choose, but as long as you are hydrated, try breaking a sweat outside!

Taking your workouts outdoors has a ton of benefits .. here are a few!

3 BENEFITS OF EXERCISING OUTSIDE

1: You May Burn More Calories
Some small studies found outdoor exercisers burn a few more calories than those who exercise indoors. The theory is that exercising outdoors exerts more energy.

Be careful.. this could have the opposite effect if you are attempting to workout when temperatures are extreme.

Working out when it’s too hot could affect your endurance. You may also be more tempted to shorten the duration of your workout.

Try doing your outdoor workouts early in the morning before temperatures spike, or later in the evening.

Always stay extra hydrated and above all.. listen to your body!

2: It Could Cheer You Up
Hundreds of studies have shown that soaking up the sun and being surrounded by mother nature helps alleviate stress and improve overall mood!

Exercising outdoors has even been shown to enhance your brain! Researchers say this is because being outside stimulates all five senses at once – something that can’t be achieved inside a gym or your living room.

Head outside .. breathe in some fresh air .. take a moment to appreciate the beauty around you! Maybe even take off your headphones and listen to the sounds of nature!

A little natural Vitamin D is no doubt a great motivator to get moving!

3: It Saves You Money
Gym memberships are not cheap. Not to mention, they often go unused.

How many times have you paid for a year and only showed up once or twice a week, or even worse, gone months without entering a building that you pay to use?

If you can go every day, a gym membership is no doubt worth the money. But despite what most believe, it’s not required to get in a solid training session.

That is why we focus on so many home workouts on our YouTube Channel, and why we recently created an entire program called MOVE that can be done from home. You can check that out HERE if you are interested!

ALRIGHT… let’s break a sweat!

Slap on some sunscreen, fill up your shaker with some Sculpt Nation BCAAs, and let’s get our Memorial Day sweat on … more calories burned means more bbq to enjoy later, right?

Oh … and speaking of BCAAs … in honor of Memorial Day, we are basically giving them away for free!!

For a LIMITED TIME we are giving you a whopping 40% off our entire Sculpt Nation supplement line!!! We never offer a coupon code with this steep of a discount! But these mega-savings are only going to be available for a limited time!

Use code MEMORIALDAY40 and stock-up on all your favorites before this promotion expires!

For those that don’t know what BCAAS are, that is an abbreviation for branch chain amino acids.

Quality BCAAs can not only help you recover from your workouts faster, they are also shown to help prime your muscles pre, during, and post workout.. creating the perfect atmosphere to help you get stronger and leaner!

Sculpt Nation BCAAs include “the big 3” amino acids in a perfect dose that assist in keeping your muscles fed and primed .. so that your body has support to stay in a balanced and anabolic (fat burning) state!

Alight .. hopefully you have your shaker of BCAAs on hand .. let’s get to work!

Full Body Workout Using ONLY Bodyweight

This fat-blasting workout consists of only 5 exercises. You will do all of them back-to-back without resting.

Once the entire circuit is complete, take a quick 30-second break before starting over again! You don’t want to rest any longer than that. The goal is to keep your heart rate up as high as possible.

Repeat the circuit as many times as you want. Don’t focus on the duration… just give it your all and keep going until you can’t do another round!

Exercise One: Dive Bomber Push Ups – 5 reps
Exercise Two: Alternating Jump Lunges – 10 reps each leg
Exercise Three: Spiderman Pushups – 5 reps each side
Exercise Four: Crab Kicks – 5 reps each side
Exercise Five: Pulse Squats – 30 seconds

Challenge yourself every round by going faster and harder! Or if you are doing this workout with your friends or family – see who can finish the most rounds in a set amount of time!

Get started on your summer body today!
To help you achieve the best results possible make sure and take advantage of our
MEGA MEMORIAL DAY PROMOTION!

CLICK HERE
Use Code MEMORIALDAY40 for 40% off your entire Sculpt Nation order!!

Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266869/
https://www.ncbi.nlm.nih.gov/pubmed/9309637
https://weather.com/health/fitness/news/10-ways-to-ignite-2012-06-01
https://pubs.acs.org/doi/full/10.1021/es101129n
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/
https://www.ncbi.nlm.nih.gov/pubmed/21996763

The post Suns Out Guns Out: Try This Full Body (Bodyweight Only) Memorial Day Workout appeared first on V Shred.