Blue Ocean Fitness

I get this question fairly often…

“Are ___ high protein?”
“What makes something high protein?”
“How much protein does something need to be in order for it to be high protein?”

Like most topics, my answer is… IT DEPENDS.

There isn’t a standard definition of what makes something high protein. Because it’s good for marketing, food companies will slap it on labels or imply that foods are high in protein when that couldn’t be further from the truth (at least in my humble opinion).

How I define high protein…

Any food where more calories come from protein than from carbs or fat.

This is by no means a perfect answer but it will get you in the ballpark.

Yes, this means you’re going to have to do some math. Here’s what you need to know…
1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat = 9 calories

In other words, for a food to have more calories coming from protein than from carbs or fat, the food needs to have more grams of protein than carbs and at least twice as many grams of protein than grams of fat.

When you start to look at food labels, you’ll see that this isn’t as easy as you would think. That’s why so many people are deficient in protein which is a problem because protein is essential for rebuilding and repairing muscle tissue.

It’s also good because it helps to leave you feeling more full.

And if you still aren’t sold, the body burns more calories when breaking down protein for digestion compared to other macronutrients.

What this means is, regardless of whether you want to build muscle, lose fat, or both, protein is your friend.

How much protein should you aim for?

Once again, that depends…

Look on your inbody assessment and find the Lean Body Mass near the top. We recommend one gram per lb of lean body mass. Take that number and divide it based on the number of meals you eat in a day. This gives you your target.

***Keep in mind this number is based on being at an optimal level, not the bare minimum.

FOODS IN THE VIDEO:
Peanut butter- 190 calories, 7g protein (28 calories). 8g carbs (32 calories), 16g fat (144 calories)
Quest chips- 150 calories, 18g protein (72 calories), 5g carbs (20 calories), 6g fat (54 calories)
RX bars- 210 calories, 12g protein (48 calories), 23g carbs (92 calories), 9g fat (81 calories)
Whey protein- 120 calories, 20g protein (80 calories), 8g carbs (32 calories), 1.5g fat (13 calories)

OTHER GOOD SOURCES OF PROTEIN:
Eggs
Chicken
Fish
Beef / pork loin (preferably leaner cuts)
Low-fat cottage cheese
Plain greek yogurt
Edamame
Tofu

Here’s a great stability ball core exercise that is kind of like a plank but with a little extra challenge. Give it a try if you want to mix up your core strengthening!

Want to build functional strength that will help you move better in everyday life?

If so, don’t skip this video! The “sit to stand” is a great total body exercise appropriate for all levels of fitness!

If you want a simple and effective stretch to work magic on the hips and hamstrings, look no further...

Give it a try. You'll thank me later!

The shoulder capsule is a ball and socket joint meant to move in all different directions. To keep the shoulders healthy and functioning properly, it’s important to keep that joint strong and mobile.

Here’s one way we do just that…

Want a great stretch to improve your overhead range of motion and loosen up those shoulders and upper back muscles?
Look no further! Check out the video if you want me to spill the tea…

Want to strengthen your upper body so you can put the suitcase in the overhead bin with ease, lift boxes off a shelf in the garage, and have the strength to do the things you want to do in life?

Then check this out...

Want to get a more effective hamstring stretch?

Watch this to learn our 3 best tips...

Based on research from one of the world’s leading spine & low back pain expert Dr. Stuart McGill, there are 3 specific core exercises that are most effective for helping prevent low back pain.

You could perform these every single day if you like.

What is unique about this specific combination of exercises is that they target the core from the front, side & back which means you're strength from all different sides around the spine which increases core stability.

This is something you could do every single day. To keep things simple, you could perform one set of each or you could perform 3 sets of each decreasing the repetitions with each set from 6 reps, then 4 reps, then 2 reps.

Ultimately the important thing is to find what works for you. Here are some nuggets for each movement…

Curl up- Not a crunch. We don't want to flex the spine, we want to limit motion from the spine. Drop one foot. Hands under low back to work as pressure sensors to ensure you don't round back. Brace your core. Pick head up slightly off the floor & hold for 10 seconds. Hold is most important part. This is all about stability. We want to get the muscles to kick on & lock the spine in place. Tuck your chin if you feel tension in neck. Repeat for 6 reps.

Side plank- 10 second holds. Repeat for 6 reps. Can perform modified which means from a kneeling position or from a full side plank position with the leg straight.

Bird dog- 10 second holds. Repeat for 6 reps. Slowly come back & touch your fist to the knee. Focus on no motion at the low back. The biggest mistake here is when people take their arm and/or leg too high resulting in excessive extension in the low back.

Great hamstring strengthening exercise that is especially perfect for when you're traveling or don't have access to any equipment!

Do you floss?
Not your teeth silly, I meant your spine...
If not, check this out. It's great for the shoulders.

Here's a great core exercise that forces you to stabilize the core while moving at the hips.

Want to get the hips firing and moving better?

Give this stretch a try. The real magic takes place with the isometric press so grab some popcorn, sit back and take it all in...

Here are some tips to perform the single arm overhead press correctly and minimize any chance of getting hurt.

Here's a simple stretch that's great for most people but especially anyone that spends extended periods of time sitting behind a desk...

Want a great core exercise that will help you improve in golf, tennis, pickleball, and pretty much every other daily activity?

Look no further...

When it comes to improving flexibility, this is tough to beat because it hits both the hips and shoulders, two of the most critical areas we need to focus on in order to move better!