Protein: How Much and Why?

fish-meat-dairy-nuts-etc-350

Protein.

You need it.  And maybe more than you’re eating now.

If you’re having a strong reaction to reading that, I get it.  But this is an important thing to get right nutritionally.

Food is made up of 3 macronutrients – protein, carbohydrates, and fats.

All foods have some combination of the big 3.  If we purposely avoid one of the macronutrients, and it turns out that your body needs more of that particular macronutrient than you think, there will be problems.

Arguing with that is like saying gravity is a theory and you’re not convinced. 

And there you sit.  Not floating.  (Ok, I’m assuming you’re not floating.  You could be in a hot-air balloon. Gravity is still working, though.)

That said, there seems to be a fear of protein out there lately. Or at least some misconceptions.

I think that’s a backlash to the high protein diets that were popular a few years ago.

The medical profession started throwing up red flags – rightfully so.  I hope they would do that anytime a popular “named” diet is unbalanced.

I’m not getting into food preferences because I strongly believe food preferences need to be personal.  Sustainability is about flexibility.  What I am saying – what I’m not flexible about – is that the human body needs protein.  I’ll explain why.

Humans run on calories.  And we need them from proteins, carbs, and fats in some combination for optimal recovery, energy, hormone health, and mood regulation.

People need micronutrients (vitamins, minerals, etc.) from those foods for optimal functioning of – well – everything inside our bodies that has a function.

Protein and the Immune System

Speaking from experience, teachers are on the front lines of the cold and flu season every year.

sick teacher

After I started lifting, I noticed that I didn’t get sick as often as I used to.

Asked around at the gym and the guys said they didn’t catch many colds.

Why?

One reason may be dietary.  Lifters usually make sure they are getting enough protein.

Dietary protein bolsters the immune system.

Did a little research to find out why.

Can’t lie – I’m not a biochemistry major so most of what I found was written in academic language that was a little dense.

I did find several studies that started with a sentence that said something like…

 “We’ve known for a long time that protein malnutrition increases the likelihood of infectious diseases”.

 ~ Dietary protein intake and human health

But why??

Pulled out a nutrition textbook and the explanation there was about the immune response.  Antibodies are blood proteins.  They specifically described how antibodies attack a cold virus.

Protein malnutrition compromises the immune system.  Lifters tend to consume a lot of protein to help us recover from our lifts.  (There are lifters who live full-time in a caloric deficit and they tend to catch colds more often.  That just makes sense.  Fat-loss phases are meant to be temporary because they are hard on the body and the immune system cannot keep up.)

How Much Protein Do You Need?

If you are completely sedentary, the recommendation is 0.8 g per kg of body weight.  That’s about 0.4 g of protein per pound.   So, a 150-pound person who is completely sedentary will need about 60 grams of protein.  If that 150-pound person was maintaining their weight consuming 1800 calories a day, those 60 grams of protein would only be 13% of their total calories!

 

Most people who don’t try to eliminate protein sources from their food choices probably eat enough without trying. 

  • 2 large eggs = 12 grams of protein
  • The peanut butter on two slices of toast = 7 grams of protein
  • Fast food chicken sandwich = 36 grams of protein
  • One slice of pepperoni pizza = 16 grams of protein
  • Added up = 71 grams of protein.  And carbs and fats.  Most foods have all three.

(This isn’t a suggested food list, but just examples for a frame of reference.  These are estimates. The typical American diet, even in a high school cafeteria, probably has enough protein for the completely sedentary human.)

However, if you get up and go to work or school,  walk a bit, do chores around the house, go to the gym a couple times a week – you need more.

 

If you’re not exercising, but aren’t completely sedentary, I’d suggest 0.6 grams times your body weight. 

That same 150-pound person would want 90 grams, or only 20% of intake from protein. 

Some will argue, cite sources, get all upset with me – which is fine.  Really, it’s OK.  What you eat is your choice.  If I’m not your coach, your personal protein philosophy is none of my business. 

But…

  • if your appetite is out-of-control
  • if you get hurt frequently
  • have issues with recovery from your workouts
  • catch every bug that comes floating by

…I’d encourage you to reflect on whether your body-chemistry is actually on the same page as your opinions about how much protein you need.  Just sayin’.

 dumbells

If you lift or exercise regularly with a favorite activity, go for something in the range of 0.8 g to 1.2 g per pound of body weight.

If you’re an overweight lifter, that might be a lot.  In that case, estimate your lean body mass and then multiply that by 0.8 to 1.2 per pound of lean body mass.

For example, when my body fat was estimated to be 40%,  that meant my lean mass was 60%.  I would take my scale weight times 0.6 to estimate my lean body mass in pounds,  then take that number times 0.8 for a minimum protein intake.  Use 1.2 for a maximum protein intake.

Personally, I like 1 gram of protein per 1 pound of actual body weight because it’s easy.  I train hard, so I don’t feel it’s necessary to worry about whether I’m getting a little too much protein by not calculating my lean mass weight.

Regardless of math and philosophy, if you’re not giving your body the amount of protein it needs, the reality of that will present itself if you start to feel beat up by your workouts. 

If you’re not recovering, look at that protein intake.  That might not be the reason, but it’s a variable that needs to be considered.

A Tiny Bit on Protein and Fat-Loss

If you are in a fat-loss phase, those calories from protein are helpful. 

Protein helps regulate hunger.  After eating protein, you may feel fuller longer, which is nice when you’re living in a caloric deficit.

When you exercise, you want to burn fat, right?  

If there is sufficient protein in your diet, the body is more likely to use stored fat as an energy source. 

If you’ve ever heard the phrase “muscle-sparing”, that’s what they mean.  When protein intake is high, the body won’t metabolize muscle for energy instead of fat.

Balance First

I know there are different opinions on the issue of protein intake.  However, the majority of adults are busy, don’t have time to research it, and rely on trusted resources.  I hope I’m a trusted resource, and I take that responsibility seriously.

I’m all about balance and am prone to be suspicious of any source telling me to eliminate a macronutrient for an otherwise healthy human’s nutrition.

Coming soon!  

I’ll put together a post about alternative protein sources for people who do not want to eat meat.  There are a lot more options out there than there were just a few years ago. 

I need a little time to research because I’m mostly plant-based eater who gets most of my protein from poultry and animals with hooves.  The animals ate plants – but I’m pretty sure that’s not what you meant, right?  😉 

 

Need more?  You don’t have to figure it out on your own.
For more information…

I’d like to invite you to join my Facebook group that’s focused on nutrition and mindset challenges.  Click here to join>>>

My book about the challenges of reversing your health with busy-adult life is available now.  Click here to find out more>>>

If you would like to learn more about coaching programs, click here>>>

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How to Not Need “Cheat Days”

vegetables italian pizza restaurant

I don’t have “cheat days”.

I’m not THAT dedicated.

Hahaha!  Probably not what you expected to hear from me.

Nutrition supports your fitness goals in two ways…

  • Calories determine whether you are gaining, losing, or maintaining.
  • Macro and micronutrients help your body work optimally and help you feel better.

Food preferences are individual.  (I really dislike strawberry ice cream.  Go ahead – judge. But I’m going for the chocolate.  Or my recent new favorite – orange cream sherbet.  Must a summer thing!)

person holding ice cream with cone

Once you get used to using food as fuel, it’s like seeing the matrix.  Sort of.  You’ll still drop into the illusion and enjoy your favorites.

But those favorites are part of the matrix – they are a combination of calories and nutrients.  In the matrix, pizza has no value judgement – it’s just calories, carbs, protein, and fat.

That said, when I’m in a fat-loss phase (which I’m not this year), what someone else might call a “cheat day”, I call a refeed day.

On a refeed day, I’ll bring my calories up to maintenance – which means my goal is to eat the same number of calories that I estimate I will burn in that 24 hours period.

Usually, I do that by increasing portion sizes of foods I’m already eating.  But if I’m psychologically needing something I haven’t had in a while, that will come in on a refeed day.

It’s all logged.  It’s not a “cheat” anything because I’m not cheating by choosing “forbidden foods”.  No foods are forbidden for this purpose. 

Food choices are individual.  Yes, there are plenty of medical, philosophical, and ethical reasons why people have certain food preferences.

 That’s not what I’m talking about here.  I’m talking about controlling the amount of food you choose to eat – whatever that is going to be.

Actually, I do the same thing when I’m NOT in a fat-loss phase.  The difference is that I’m either at maintenance or in a controlled surplus with calories.

matrix

Not everyone likes the matrix.  I do.  I like the flexibility of choosing foods I like instead of using food lists.  I like how it changed my relationship with food by adding some structure and science.

Now the questions are do you do a refeed day, a refeed meal, and when? 

That’s another post…


If you’d like me to teach you how to do this for yourself, or to figure it all out for you  – a customized nutrition plan with live, weekly, support to make it all work when life gets busy – learn more here.

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I’m an Author! OMG!!!

Holy cow!! This happened!!!  Check that off the bucket list!

This book as been in the planning stages since 2013.  I’m glad I didn’t write it back then.  The period from 2015 to 2017 was intense with respect to staying on track and struggling with the mental game.  There were lessons to be learned and my ego needed to be beat up a bit to learn them.

My perspective on how to sustain a “fit life” is more balanced now.  I tried to get all of that into this book so it will become a handbook for “how not to quit” along with some practical tips about eating and such.

When I finished teaching in June, I made a plan to write this book in 30 days.  Took a few weeks longer.  But hey!  It’s up now!  Yay!!!

My inner math nerd did my very best to go live with the book on Amazon on August 18 at 8:18 am.  Yes.  That’s 8/18/18 at 8:18 am (if you write your dates like we do here in the states).  Hahahaha!

While I wait for Amazon to set up the “Inside this Book” feature, I thought I’d share the intro with you here.  These are images of the actual pages in the book.  (Pause the slideshow to read.  Maybe increase the zoom on browser, too.)

 

 

This slideshow requires JavaScript.

I’d like to thank my husband, Paul, for helping me with the cover.  (If you remember – there was a banner behind me on stage with a picture of a guy in board shorts. Check out Paul’s self-imposed 77-day boot camp adventure here.)

NC1_3124.jpg

Next step – get the Kindle version up.  That shouldn’t take long.  Just need to check on the formatting to make sure it looks good as an ebook.

Eventually – Audible.  That may take a bit longer.  I learned I can do that as a self-publishing author.   Yay!   I want to narrate and edit it myself, so I need to watch some tutorials about how to do that.

If you want to purchase the paperback book on Amazon, you’ll get it speedy quick!

If you want a signed copy, that will take longer because you’re getting that from me.  I’m waiting for my copies to arrive, then I’ll write in your copy, then mail it off.  Limited supplies on that option, so click here.  If you get a order form, there are still some left!

When the copies I ordered arrived, I will be randomly drawing a name or two from the mailing list and sending off a free copy.  If you’re not on my mailing list but would like to be, you can join us over here.

If you would like me to be your Accountability Coach or Nutrition Consultant, click here for more information.

 

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Filed under Books, Faith, Life, Nutrition, Organization Tips, Weight Loss, Workouts

Boot Camp Day 3: Create a fitness tracker — Kodamax Photography

My husband, a professional photographer and (former, if there is such a thing as a former) Marine envisioned this personal challenge blending photography and fitness.   He’s doing an brilliant job customizing an organization strategy that works for him.  I suspect it’s something that would work for a lot of people who don’t feel like the gym is their thing.  He will blog each day about his adventures, so follow along!

I’m not big on going to the gym to work out. Sorry, but it’s freaking boring! It’s a numbers game — you pick stuff up and you put stuff down. Over and over again. My overactive brain gets really bored and I don’t enjoy it. Now, many other activities including bicycling, hiking, canoeing, backpacking, tennis, […]

via Boot Camp Day 3: Create a fitness tracker — Kodamax Photography

 

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July 21, 2018 · 2:22 pm

Guest Blogger Colin DeWaay: Nutrition for Training Recovery and Performance

A real live lifter drinking her actual protein shake.  DO try this at home!  Read on and as Colin explains what’s important (and what isn’t important) about nutrition for lifting recovery.

If you’re an active lifter, which I’m assuming you are just by clicking on this article, there’s no doubt you want to get the most out of your training. So often we talk about different styles of training, how often we should train, different splits, etc. but the problem is if you aren’t properly fueled for your workouts or recovering properly you aren’t getting the most out of your hard work. Which is why I want to talk about nutrition for training performance and recovery today.

First, I want to take you back, way back, 20-25 years ago when I was a teenager first getting into weights. I was really skinny back then, sitting around 5’10” 120-130 lbs I was often picked on for my size. As someone who became desperate to put on size, naturally I started lifting weights. Into the gym I would go, working hard, going to the gym every day. I LOVED lifting but there was a small problem, my muscles never got any bigger. What gives? Why am I working so hard and not seeing results for my efforts? Well as I look back on things it was pretty obvious. I knew NOTHING about the importance of nutrition for building muscle. So I didn’t change my eating habits at all. I was doing endless amounts of cardio for all the sports I played. I wasn’t recovering and I wasn’t fueling myself properly. Strangely tons of cardio coupled with a diet of nothing but pizza, hot dogs and hamburgers doesn’t get the job done (not that you can’t ever have those foods.)

With this became several years of on again off again lifting patterns. It wasn’t until I was 29 years old that I became serious. This time I started looking into how to build muscle more efficiently. I found out protein builds muscle, so I began eating a ton of protein (more than I need really.) I discovered you had to eat enough food to efficiently build. Wouldn’t you know it, I started seeing results! With this my love affair with weights finally stuck. Looking back I was still incredibly ignorant but at least I was getting somewhere. Anyway, here I am 9 years later, doing this stuff for a living, and I’ve gained some knowledge on the subject, or at least I sure hope! So I want to pass on some of that knowledge so you too can hopefully start achieving better results for your efforts in the gym.

Step number one to properly recovering from the gym is to not only make sure you’re getting sufficient calories but also sufficient protein. I’m not going to spend a lot of time talking about macro breakdowns because I’ve gone over setting macros before. Keep in mind this article is NOT about losing weight, this is about optimizing nutrition for performance and recovery. But the moral of the story is if you want to recover and perform your best you have to be fueling your body properly. It needs enough protein to repair the damage you’re doing to your muscle and grow. It needs sufficient carbs to provide energy and fuel your workouts (that’s right, better get over that fear of carbs.) Fat also aids in digestion and plays a role in hormone support so we can’t just avoid fats either. Bottom line, you need enough calories.
How many calories should you be eating? I can’t say that without knowing a lot more information about you because every individual is unique and needs to be treated as such (again read the article about setting macros for more detail here.) But at the end of the day before we look at anything like meal timing/frequency, supplements, or anything else, your total macronutrient intake is going to be the most important thing for your results, by far. Regardless of when and how often you eat. Once you get that down, then we can start looking at some possible ways to take it to the next level.

One of those things? Meal timing. I’m sure at some point you’ve heard (probably by supplement companies) that you have to slam a protein shake right after your workout is done or you’re not going to recover and build muscle effectively. While this is wildly untrue, I do think it’s wise to get some decent nutrition in after (as well as before) your workout. I actually do recommend you get a good protein source within an hour or two both pre and post-workout and I also recommend getting around 25% of your total carbs for the day in both meals as well. The reason for pre-workout is to be properly fueled for your work so you can perform at your best and post-workout the body is primed to absorb and utilize nutrients better so it only makes sense to take advantage of that to me.

When it comes to protein I recommend around 1 gram per pound (or per pound of lean body mass if you’re more overweight) splitting it up fairly evenly 3-5 times per day every 4-6 hours to take advantage of the “leucine threshold” (the amount of leucine, the primary amino acid in protein responsible for muscle-protein synthesis, that can be used at one time for anabolism.) There also appears to be a possible “refractory” period with increasing protein synthesis, meaning we can’t elevate it too soon after taking in protein, which is why I recommend spacing out your protein rather than constantly feeding it. For what it’s worth, by the way, I don’t buy into your post-workout protein needs to be a shake. It’s an easy and convenient way to get it in, but if you just come home and eat a meal with a good protein source that’s every bit as effective.

For carbs outside of the pre/post workout window it doesn’t really matter when you eat the rest. It might be a good idea to get a decent amount, maybe around 15%, in your first meal just to get things going, but really whatever you like is fine. When it comes to fat it doesn’t really matter when you eat it, but I do recommend limiting fat (as well as fiber) pre-workout to avoid any potential gastrointestinal issues during training.

Now, I know I’ve already said this but it’s worth repeating. How and when you split up your nutrition is nowhere near as important as your totals for the day/week. So if trying to split everything up perfectly causes you stress/anxiety and knocks you off your plan then just eat in a way you enjoy that will help you reach your goals. Or start with working on hitting macro goals and slowly move towards timing as you get better. But it doesn’t matter how “optimal” something is if you aren’t going to follow it. That said if you don’t mind and want to get everything you can out of your nutrition, the above strategy would be my recommendation.

Besides that a couple of often overlooked factors with regards to nutrition for performance and recovery are sodium and water. Sodium is often looked at this horrible thing that should be avoided but the truth is sodium is not only necessary (you would literally die without salt) but it’s an electrolyte that aids in performance. If your sodium levels are low you will not be able to perform your best. Understand that your sodium input today is what you output the next day. Unless you are salt sensitive (about 5-10% of the population) or have a medical condition that requires you to keep sodium low there’s no need to limit it and you may even find you do better by adding in more. As far as water goes, well you probably know the importance already but dehydration is not going to help performance at all and without enough water your nutrient uptake will suffer as well. I think 80-120 of ounces per day is a good spot for most people, but it depends on many factors including how much you typically sweat (same with sodium.)

As far as supplements go there aren’t a lot that play a major role in performance or recovery. But if there was one I would pretty much universally recommend to any lifter it would be creatine monohydrate. Creatine has been shown time and time again to aid in muscle size, strength, and performance. Because creatine is a stored energy it doesn’t matter when you take it, only that you take it daily to saturate your muscle cells. If you’re going to take creatine aim for 3-5 grams daily. There is also whey protein but I don’t really even consider whey  a supplement, I consider it food. No matter what you want to call it though, it can be a great way to get your protein up if you struggle to eat enough, but it’s certainly not necessary.

Other than that there are a couple other things I want to briefly touch on here. If you want to perform your best and if muscle or strength are important to you there are a couple of pitfalls you’re going to want to avoid. You can’t be undereating or doing excessive amounts of cardio. Neither of these things are going to help you towards your goal. Yes, there are times when you’re going to decrease the amount you eat and/or increase your cardio to cut down on some of the fat, but it can’t be a perpetual thing. You should be spending MUCH more time working on building than you are dieting. Constant dieting patterns absolutely ruins people, not to mention what it does to your metabolism. That said I do think it’s good to keep some cardio in your routine as it does have benefits for things like heart health and even work capacity in the gym. But you can’t go out there training for marathons expecting to build muscle much less recover properly.

So these are some of my tips to use nutrition to your advantage to aid in recovery, perform your best in the gym, and get the most of your training. Keep in mind when it comes to recovery and performance there are more factors than JUST nutrition such as sleep, stress management, proper training protocols, etc. If you have any questions feel free to leave a comment and I’ll be sure to get back to you!

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For more information from Colin download this free guide to help give you some direction. This will also put you on an email newsletter where you’ll receive daily emails with helpful advice.

Colin DeWaay holds a personal training and fitness nutrition specialist certification with the National Academy of Sports Medicine. He’s the owner of Colin DeWaay Training LLC, an online strength and nutrition consulting business that fully customizes training and nutrition programs for those interested in general fitness all the way up to advanced powerlifting programs. He specializes in helping people with a history of yoyo dieting create a more sustainable healthy lifestyle, improving metabolism through reverse dieting if necessary, and helping make binges a thing of the past by creating a healthy relationship with food utilizing flexible dieting. His goal is not to produce quick results, but to help produce realistic, sustainable results that last.

http://colindewaaytraining.com/

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Instagram – @colindewaay

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It’s Getting Real Now

41 days left as a public teacher.

Making progress through the checklist towards retirement…

  • Turned in my resignation letter.

  • Met with rep at Human Relations. (A lovely young woman named Caitlyn.  Grateful for the chance to meet her!)

  • Putting together the paperwork for the state retirement system.  (More complicated than it should be.)

  • Signed my school district’s Letter of Intent yesterday, but this time, for the first and only time, I had to choose the “I reject employment…” option.

That “I reject…” declaration threw me for a loop and triggered a little spike in cortisol that lasted for another 8 hours.


I’m excited and thrilled to take the risk to work for myself.  But I’m also nervous, praying, a little scared – all the feels.  This is a major life change.  


Our state striped away a lot of retirement benefits almost 10 years ago.  Even though I’m retiring early, I wouldn’t get much more if I stayed longer.  


So my last day with classes is June 11.  Teachers have an extra day on June 12.  My teaching contract is split over 12 months, so that is done at the end of July.


I’ve been working steadily since last fall to set up my online math tutoring business, www.OnlineGeometryTutor.com.  I’m not known online as a math teacher, so I knew creating content for that would take time.


Still working on the details of the online fitness service I want to offer. 


From my own experiences with this health transformation and talking to a lot of people about their struggles, frustrations, and *most importantly* the obstacles that prevent them from sticking with the plan, 
I know there is a need for something more than a plan on a spreadsheet.


There is a need for something more than just being told or shown what to do.  


Even me, working with one of the best bodybuilding coaches in the industry,  with his scary-smart programming, with my determination, work-ethic, and the experience of five competitions –
it’s still hard


Life happens for all of us, but life is also different for some of us. 


It’s a bit of a different challenge when you’re a middle-aged adult with adult responsibilities.


It’s a slightly different challenge when there are people counting on you who might not be able (or willing) to accept that your self-care is just as important as the role you play in their lives.


People assume that the thing they are missing is some character trait.  Maybe.  Maybe not. 
 What if it is something I can teach?  What if it’s something you know but just need support to bring it to the surface?


I’m in “plan mode” now until I’m done with the day job.  My first priority are the kiddos in my classes now.  And then I need to pack up my teacher life and turn in keys.


And then probably have a bit of a cry, take some time to decompress, and enjoy the backyard patio my husband is fixing up for “retirement” as I write this post.


If you’re on my
mailing list, I promise – you will be first to know when I have something to offer!

***

Training is progressing, but it makes for a boring blog post.  I think I’m max testing next week.  THAT should be interesting!  I’ve been growing.  🙂

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Filed under Life, Teaching

Building Phase Update

Hi!

The grind continues!  My job as a bodybuilder right now is to get bigger and stronger.  This isn’t the glamorous part – but this is the most important part.

 

The first few months after my last competition were all about recovery and healing.  Most people don’t really think about weight loss as “tissue loss”, but that’s exactly what happens.  Fat is tissue.  But so is everything else – muscle, tendons, ligaments, bones, organs…all tissues that may be damaged a little by a long bout of dieting.

 

Many bodybuilders get hurt in the months after a competition season because they don’t give themselves time and calories to recover.

 

However, I gained more weight than I was supposed to.  I’m about 40 lbs over stage right now.  I know there are “hard-core-I-stay-lean” competitors reading this right now who might be judging my process, so it is hard for me to admit that I lost control a little.  And as a former fat person, I’ve got mixed feelings about that.   I’m a little embarrassed.

 

I remind myself that I was cutting hard for the better part of two years and I’ve been “in control” for nine years.  I needed time to replace all kinds of tissue and I NEEDED a psychological break from the nutrition precision.  It was also important to be able to relax and enjoy the holidays and my birthday with my husband.  

 

That said – some of that 40 lbs is muscle.  🙂

 

No idea how much and I don’t really want to check just yet.  I’m enjoying my psychological break from caring.

 

So my data has to be based on what I see, how I feel, and gym performance.

 

My calculated bench press PR jumped up 20 lbs in 8 weeks!  I think I mentioned that before.  Still getting stronger.  Not testing again for about a month.

 

All upper body is growing.  Back is growing.  Glutes are growing.  Quads – I don’t know.  Been having some issues with knee pain, so I’ve been careful with my leg work.  I’m not injured – I think it’s the beginning of arthritis.  I’m 56 and have been lifting for almost 8 years, so I expected the joints to age a bit.

 

Started a mini cut this week just because I’m not comfortable being this heavy.  Clothes don’t fit and I don’t have a lot of endurance.  Weight isn’t great for the knees and feet, either.  The plan is to cut what I can until mid-June.  Over the next year, it’s important that I spend most of the time NOT in a calorie deficit. 

 

I am in the body-building phase for about another year.  Next competition season will be 2020.  Not sure which shows.  Just know I don’t want to compete next year.   Big plans for 2018-2019, though!

 


In other news...

Still working every day on building my new online tutoring business.  I’ve been making a lot of progress with website improvements, content creation, and social media marketing.  The learning curve is steep.  It’s also a bit weird to be an “unknown” in the world for the thing I’ve been doing for over 20 years.  Need to create an “online presence” as the business coaches say.

Regardless, I’m a good teacher and I enjoy teaching math to teenagers – which is a niche.  When I’m working with kids online, it is amazingly fun.  A…MAY…ZING!!

I’m really excited to be able to do this thing I enjoy in private practice – to focus on teaching and doing it on my own terms. 

(Schools do the best they can under some less-than-optimal conditions, so I don’t want to sound like I’m biting the hand that feeds me.  Over time, my philosophy about math instruction has changed.  I truly believe big classes are NOT the best way for teens to learn math.  Until schools can find a way to individualize, parents need to learn about the new options that are out there.  I know it was eye-opening for me!)    

 

Just in case you might be interested, a second business, one that is fitness-related, is in the works and should be ready to be launched by the end of the year.    

And there is that book I was supposed to write a couple years ago…


And then there’s this…

I spent a few months volunteering time to train a woman involved with the Rise and Grind program at my gym.  This program helps women recovering from addiction with regular exercise and nutrition.

 

For those of us who used the same approach to transform our own lives, this just makes sense.  But it’s so much more important considering the battle they wage – they aren’t just trying to get healthier – they are tearing away from dysfunction and recreating their lives.  The courage it takes to do that is impressive.  Remember how it felt to walk into a gym the first time?  Intimidating, right?  Now imagine what it must be like for one of these women.  It was humbling for me to participate as little as I did.  

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Please consider treating yourself to one of their t-shirts or hoodies.  I love mine!  The fabric is light and soft.  The logo is badass!

Contact Grant Denton (modeling his program’s new hoodies below) directly by visiting the Facebook page, @RiseandGrindReno.  If you do, will you do me a favor and let them know I sent you?  I’d like the Rise and Grind ladies to feel the LMS love and support – like HUGE bear hug!   Thank you!

 

 

 

 

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