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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Diet
  • Dieting in 2021
    As you consider how to lose weight, you may be overwhelmed with the options. If you’re looking to differentiate between the fad diets and fabulous diets, here’s what’s currently trending. Read >>
  • Drink Your Milk!
    Today, many people avoid dairy products due to lactose intolerance. Others avoid dairy for its high fat content, because it contributes to acne or eczema, or for other health concerns. Thankfully, cow’s milk is no longer your only option. Read >>
  • Running on Empty?
    Feeling drained? If you constantly fill your body with low-grade fuel, you’ll feel like you’re running on empty. Skip the low-octane options for these foods and drinks to push your energy to the max. Read >>
  • Pile on the Protein
    What if you could lose weight while enjoying your favorite foods like hamburgers, bacon, cheese, and steak? Keep reading to learn the benefits, the possible risks, and the best foods to eat and avoid on a high-protein diet. Read >>
Health and Fitness News
Wow! Now I have a modelling career!

 

I NOW HAVE A MODELLING CAREER!

I am Tara Caden and you would think that after having four, yes, four lovely children that my body would not come back to it's former youthful form.  It is just unbelievable what Coach Berry and the Dare to Be Fit fitness experts can do for you.  Motivation is a huge part of keeping on track to your goal and these guys really can keep you focused.   It is not all work, but a whole lot of fun as the Studio feels like your personal hang out with all your friends.

My advise, is to stop wishing and start doing.  It is so possible to have your dream.  I am loving my life and fulling my dream.  Start yours today with the best Coaches on the West Coast!

Pile on the Protein

What you need to know about high-protein diets.

What if you could lose weight while enjoying your favorite foods like hamburgers, bacon, cheese, and steak? It sounds like a dream, but this is what high-protein diets are all about. Popular diets such as The Zone, Atkins, and South Beach are all based on an eating plan that includes lots of protein and small amounts of carbs. Rather than closely following one of these diet plans, some people just increase the amount of protein and limit the number of carbs they consume in their effort to lose weight.

Is a high-protein diet something you should try? Possibly. Keep reading to learn the benefits, the possible risks, and the best foods to eat and avoid on a high-protein diet.

What Is Protein?

Protein is one of the three macronutrients, along with fat and carbs. Essential for health and wellness, protein is used in the body for a variety of purposes. In addition to playing a central role in building bones, muscles, hair, and skin, protein makes up the enzymes in your body that perform chemical reactions and the hormones that deliver messages between cells.

Why Protein Matters

You know protein is important, but does it promote weight loss? It does, and here’s how.

Foods high in protein cause you to feel full. They also digest slowly. This means you feel full longer, so you eat fewer calories overall.

As it’s being digested, protein increases your metabolic rate. As a result, you burn more calories during and after digestion. While calorie-restrictive diets often lead to muscle loss and therefore a slowed metabolism, eating high amounts of protein does the opposite. Protein consumption helps prevent muscle loss and even helps build muscle, keeping your metabolism elevated.

Possible Risks of Too Much Protein

Before you jump on the protein train, you should consider the possible risks. Consuming excessive protein for long periods of time is associated with certain health problems. When you eat a lot of animal protein, your body produces extra acids and toxins. This places additional stress on your kidneys as they filter the acid and toxins. With this in mind, if you have kidney problems or a history of kidney stones, avoid high-protein diets at all costs. However, even those with healthy kidneys should limit the amount of time they spend on such a diet, as a high-protein diet can lead to damage.

Protein overkill isn’t the only threat. Severely restricting carbs for a long period of time can also have a negative effect on health and nutrition, especially for kids and teens.

Protein Diet Know-How

The typical adult should consume at least 50 (women) or 60 (men) grams of protein each day. On a high-protein diet, you should aim to eat 25 to 30 grams of protein at each meal. To ensure you meet your goals, plan out your meals each week and to keep a food journal to track your progress.

What foods should you eat? Unless you’re vegan or vegetarian, aim to eat both plant and animal protein sources. Great sources of plant protein include lentils, beans, nuts, seeds, quinoa, sprouted grain bread, oats, and chickpeas. When it comes to animal protein, be picky. You’ll have more weight loss success and be kinder to your heart if you choose lean meats. This means avoiding fatty cuts of beef, processed meats, dark poultry meat, and high-fat dairy. Healthy sources of animal protein include chicken and turkey breasts, lean cuts of beef, shrimp, fish, eggs, and dairy products.

What foods should you avoid? To limit carbs and cut calories, eliminate highly processed foods and foods that contain refined sugar and refined grains.