If you enjoyed the high protein pancake recipes that I shared in a recent post, you’re going to fall head over heels in love with these high protein crepe recipes.

In 4 out of the 5 high protein crepe recipes below, I add 1 scoop of Optimum Nutrition Gold Standard Whey Protein Powder, which you can find behind the counter at BeachWalk Family Fitness. There are 77 servings in the container and it’s a great value. I’ve used both the Double Chocolate and the Cookies and Cream flavours in these recipes and love the taste! Protein powders is definitely not just for shakes. Adding it to your recipes is a great way to boost your protein consumption while adding flavor.

Some of these recipes are ideal for post workout meals or for breakfast, because they are higher in carbs as well as protein. Others are very low carb recipes, for the times when you are cutting back on your carbs a bit.

Nutrition Facts:
425 calories
45.5 grams carbs
55.5 grams protein
2.5 grams fat

This made 6 crepes.

Spread on whatever topping that you wish. I used 1 tsp natural peanut butter for each crepe. You can also use natural honey, or sugar free jam…. or whatever your hearts content.

Please watch this video to see how I make the crepes nice and thin…

SPECIAL NOTE: My kids absolutely devoured these. After Noelle tasted that first one she ran downstairs to give my son a bite. He came running up the stairs and wanted more!

Blend all ingredients together.

Nutrition Facts for the entire meal (7 crepes)
485 calories
45.5 grams carbs
57 grams protein
9 grams fat

With this recipe we did not need to spread anything on the crepe. It was very moist and tasty.

In this recipe I did not use any protein powder…
Ingredients:
6 egg whites
2 whole extra large eggs
1 Tsp vanilla extract
1 Tbsp cinnamon

Nutrition Facts:
250 calories
35 grams protein
2 grams carbs
12 grams fat

Filled the crepes with 1 cup of blueberries
80 cals 20 grams carbs (don’t need to use as much as me)

Blend all ingredients together

Nutrition Facts:
375 cals
16.5 grams carbs
56 grams protein
9 grams fat

Nutrition facts for this meal would be…

240 calories
52 grams protein
3 grams carbs
0 grams fat

I tried a few different toppings this morning…

1 tsp peanut butter on one of them
1 tsp sugar free jelly on another one
1 tsp raw honey on the 3rd one

All of them were super yum!

You only need a very tiny amount of the topping. 1 tsp is more than enough to add flavor and moistness to the crepes.

My family is now hooked on these bad boys!!!

I hope that you enjoy these high protein crepe recipes as much as my family has been. I will certainly be experimenting with more of these recipes and will be sure to update you as I go along.

Sculpt a Masterpiece,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

Today I would like to share a favorite meal of mine that I eat everyday, either for breakfast or as a post workout meal. This healthy and tasty recipe allows me to achieve one of my main goals, which is to consume at least 1 gram of protein per pound of body weight everyday. It’s just as important that I consume adequate amounts of carbohydrates to keep my energy levels up throughout my weight training sessions. That’s what makes high protein oatmeal pancakes an ideal meal for physique artists like you and me.

I have been experimenting with a variety of high protein oatmeal pancake recipes. Here are just a few to give you an example. Please feel free to modify the recipes to suit your caloric needs…

High Protein Oatmeal, Banana, Blueberry, and Cinnamon Pancake

Ingredients:

1 banana
2 whole eggs
2 egg whites
1 cup rolled oats
1/2 cup blueberries
dash of nutmeg
cinnamon to taste

spray frying pan with extra virgin olive oil and cook on medium heat until golden brown. Flip and cook until golden brown.

NOTE: This is a post workout meal for me, which is also the largest meal of the day for me. You may want to cut this recipe in half, using one half as a pre workout meal and the other half as a post workout meal if your caloric intake is lower than mine for the day.

Nutrition Facts:
791 Calories
40 grams Protein
122 grams Carbohydrate
19.5 grams Fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

You could increase the protein content of this pancake by adding 1 scoop of Optimum Nutrition Gold Standard Whey Protein Powder to the recipe. 1 scoop would give you 120 extra calories, 24 grams of protein, 3 grams of carbs, and 1 gram of fat.

One tub of this protein powder provides you with 74 servings and is available behind the front desk our our fitness clubs.

Here are some recipes that include the Optimum Nutrition Gold Standard Whey Protein Powder…

Chocolate, Peanut Butter, and Banana Pancake

Ingredients:

4 egg whites
Chocolate protein powder – 24 grams protein 3 grams carbs
1/4 cup rolled oats
1 medium banana
1 Tbsp Natural Peanut Butter
1 Tbsp Cinnamon

I pour the 4 egg whites (1/2 cup) into a protein shaker cup. Add 1 scoop chocolate protein powder and blend with an electric hand mixer. Add banana and mush it in with a fork. Add peanut butter and stir it in. Add oats and cinnamon and stir it all together. Pour into a frying pan and cook on low-medium temp. Flip when golden brown.

Nutrition Facts:
460 calories
49 grams carbs
45.5 grams protein
11 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

High Protein Oatmeal, Egg White, Apple, Blueberry, and Cinnamon Pancake

Ingredients:

8 egg whites from carton
2/3 cup dried oats (large flaked rolled oats)
1/2 cup blueberries
1 apple
1/4 cup unsweetened applesauce
lots of cinnamon

Nutrition Facts:
566 calories
40 grams protein
92 grams carbohydrate
5 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

High Protein Blueberry and Banana Pancake

Ingredients:

6 egg whites
2/3 cup rolled oats
1/2 cup blueberries
1 medium banana
1 scoop chocolate protein powder
1 Tbsp cinnamon
1 tsp nutmeg

Nutrition Facts:
645 calories
99 grams carbs
53.5 grams protein
5 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

High Protein High ENERGY Pancake

Ingredients:

4 egg whites
1 whole egg
1 scoop chocolate protein powder
1 cup large flaked oats
1 cup blueberries
1 tbsp cinnamon

Nutrition Facts:
852 calories
102 grams carbs
78 grams protein
14 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

Chocolate Monkey Pancake

Ingredients:

4 egg whites
1 scoop chocolate protein powder – 24grms protein 3 carbs
1/4 cup rolled oats
1 medium banana
1tbsp cinnamon

Blend egg whites, banana, cinnamon, and protein powder. Stir in oats. Cook over low-medium heat. Flip when golden brown.

Nutrition Facts:
365 calories
45.5 grams carbs
41.5 grams protein
3 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

Low Calorie Blueberry Pancake

Ingredients:
4 egg whites
1 scoop protein powder
1/4 cup rolled oats
1/2 cup blueberries
1 Tbsp cinnamon

Nutrition Facts:
295 calories
26.5 grams carbs
40.5 grams protein
3 grams fat

Eggs-o-Plenty Pancake

Ingredients:
8 egg whites
1 scoop protein powder
2/3 cup oats
1/2 cup blueberries
1 Tbsp cinnamon

Nutrition Facts:
581 calories
67 grams carbs
60 grams protein
6 grams fat

There you go! A bunch of healthy, tasty, high protein meals to help you burn fat or build muscle.

Remember, if your caloric needs are less than mine, feel free to split these recipes between two meals. Breakfast, as well as pre/post workout meals would be ideal timing.

Enjoy!

Sculpt a Masterpiece,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

There was a great turnout at our first Body Sculpting Secrets Seminar last night. Thank you to everyone who took the time out of their busy evening to take part in the presentation.

The Body Sculpting Secrets Seminar covered the key motivation, nutrition, and workout strategies that I applied during my recent transformation…

Here’s Some Highlights From The Seminar…

Mindset: Change the way that you view training and nutrition. Transform yourself from a fitness enthusiast to a physique artist. View your body as a work of art.

Ditch the scale. Focus on visual progress. Take daily or weekly photos of yourself as a measure of your progress. Schedule a photo shoot for accountability and to reward yourself in the end.

Use a training journal and nutrition log book to track your progress and to become inspired every time that you improve from workout to workout or week to week with your nutrition.

Nutrition: Take a progressive approach. Begin by decreasing the quantity that you eat while increasing the quality of food that you eat.

Once you’ve mastered these basics you can then shift to a carb cycling approach where you lower your carbs for three days followed by one day of higher carbs.

Calories MATTER! We discussed the importance of knowing how many calories your body burns throughout the day. Here are the calculations in order to determine what your caloric intake should be…

Harris-Benedict Formula For Calculating Caloric Intake

Men: 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Conversions:
1 inch = 2.54 cm
1 kg = 2.2 lbs

Here’s an example of a male who is 5’8” tall, 35 years old, and weighs 165 pounds…

BMR: 66 + 1027.5 + 863.6 – 238 = 1719.1

1719.1 calories is what this particular male would burn if he was at rest all day. This does not take into account his activity level.

If you are working out 3-5 days per week your activity level would be considered moderate and you sould multiply your BMR by 1.55 to give you your Total Daily Caloric Expenditure (TDEE).

For the example above, this male would multiply 1719.1 X 1.55 = 2664.61

Now in order to lose weight you will need to create a caloric deficit… meaning that you will consume fewer calories that what you burn throughout the day.

A great place to start is by creating a 15% deficit, then working your way up to a more aggressive 30% deficit. You should not go beyond a 30% deficit.

This would be the designated deficit using the example above…

15% deficit: 2664.61 x .15 = 399.69
2664.61 – 399.69 = 2264.92 calories per day

30% deficit: 2664.61 x .30 = 799.38
2664.61 – 799.38 = 1865.23 calories per day

Counting calories does not have to be a chore. To make things easier, simply create a 7-Day Master Meal Plan and stick to it each week. You only have to count the calories one time with this method.

Workouts: Incorporate a variety of rep ranges and training protocol within each workout. Change your workout every 4 weeks. Here’s a related article that summarizes what we discussed…

Within Workout Variety For The Ultimate Body Transformation

We talked about hitting each muscle from a variety of angles. Here’s an article and video demonstration that goes into some detail about this topic…

How To Sculpt Your Arms

We discussed ways to incorporate variety into your training by included different training protocol within each workout. Here’s an example of a dropset…

Killer Leg Press Workout

…and here’s an example of a superset…

Superset For Your Back Muscles

Cardio: Do what you enjoy and can stick with. Use it for active recovery.

The question came up about why some of the more muscular and fit BeachWalk Fitness members never seem to do cardio, yet they are really lean and even ripped. The reason is because cardio is not necessary to burn fat. What’s important is creating a caloric deficit. Cardio does burn some calories and contributes to your caloric deficit, but, you must become aware of whether or not doing cardio causes you to eat more. If you burn 400 calories on the treadmill and go home and eat half of a chocolate bar, in addition to your regular post workout meal you would wipeout that deficit with just a couple bites.

The reasons to perform cardio are for heart health and pure enjoyment (if that’s the case). It can be upsetting to see someone chugging along on the treadmill hating every moment of it and only doing it because they think it’s the best way to burn fat, when it’s not. On the other hand, it’s great to see people who experience total enjoyment from a daily jog.

Personally, I walk for 40 minutes 5-7 days per week. That’s my cardio. I find that it suppresses my appetite, whereas jogging, biking, or HIIT increases my appetite. It’s a great form of active recovery, reduces my stress, and makes me feel great!

One of the common things that people were looking for from this Body Sculpting Seminar was some guidance in creating a workout program and ideas to change things up and add some variety to their training…

…If you are in the same boat, I recommend that you check out my Metabolic Masterpiece Body Sculpting Program, which is the exact program that I followed to transform my body.

This is one of the few and rare programs that will increase your fat burning potential, while increasing your strength, and gaining lean and sexy muscle to shape and sculpt your body.

Metabolic Masterpiece is a 6 month workout program (six unique 4-week workout programs), including a workout journal to record your progress (pdf format), videos of each workout to ensure that you are performing the workouts with the best form possible (digitally downloadable), a 7 day meal plan and nutrition book with behind the scenes videos of the exact meals that I eat every week, mindset strategies to accelerate your progress, and 21 Unstoppable Fat Loss audios (mp3 format) to totally skyrocket your motivation!

What’s Next?

We will hold the next Body Sculpting Secrets Seminar in early November, only this time, my wife Angie will be joining me.

This time, we would love to focus the seminar on the most pressing questions that you have when it comes to sculpting your body. Whether it’s motivation, nutrition, or workout questions that you have, we would love to hear them and provide you with the best solution to meet your needs and fit with your lifestyle.

We look forward to seeing you at the next seminar and can’t wait to see you applying some of these strategies in the gym.

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

Joyce is a Naturopathic Doctor, busy wife and mom of 2 little girls! She has been active in health and fitness for years and has taught group classes for nearly twenty years! She played competitive soccer and basketball for most of her life at the provincial and university level. If she is not traveling across the country lecturing about natural health products and weight loss, she is driving her girls to skating, gymnastics, and soccer practice or spending quality time with her family or in the gym! “I LOVE MY CRAZY LIFE!” – Joyce Johnson

CLASS TAUGHT: ZuMBA Wednesdays at 9a and Thursdays at 6p at the Belle River location

Fitness Tip:
Don’t overdo cardio and ALWAYS fit in weight training! Only two things in your body burn calories and those are your brain and your muscles. You can’t change how many calories your brain burns, but you can build more muscle to burn more calories! Women should never steer away from weights for fear of bulking.

Diet/Nutrition tip:
Your diet is 80% of your weight loss success. What you put in your mouth will inevitably be revealed by your physique. Back to basics: eat less calories than you burn in order to lose weight.

FAVORITE exercise:
Jump Squats/ Pop Squats : they do wonders for sculpting a great backside!

TOP 5 Ipod songs:
1. Shake Senora (Pitbull)
2. Party Rock Anthem (LMFAO)
3. Tik Tok (Ke$ha)
4. Loca (Shakira)
5. Jumpin’ (Destiny’s Child)

Motivation tip:
Those days you just don’t feel like working out are the best days to drag yourself into the gym. Your motivation may be down, but the release of endorphins after a workout will make you feel better. Although you may not have had the best workout of the week, at least you squeezed one in! Just think how great your next one will be when you walk through the gym doors with some motivation on your shoulders!

Tweet This Post

I was having a conversation with Nathan at the front desk prior to my workout recently, regarding the topic of gaining muscle while on a fat loss program. The conversation began when Nathan commented on how my body fat was dropping and he asked if I was strictly on a fat loss program.

My current primary goal is to get ripped (fat loss), but in most cases I always have a secondary goal, and in this case, that goal is to gain some muscle while I’m burning fat.

This is certainly no easy feat and you definitely need to be realistic about these outcomes. Right now, the most important thing to me is to carve out an 8-Pack. I want to be ultra-shredded. Being realistic about my muscle gains would be to expect 1-2 pounds of muscle during this process.

One of the ways that I can preserve my muscle mass while shedding fat is to cycle my calories. I’ll go 3 days in an aggressive 30% caloric deficit and on the 4th day I’ll increase my calories to a maintenance level or slightly above maintenance level.

Sometimes I will time my maintenance or high calorie day to coincide with my leg workouts, because I find that I need more fuel to help me recover from an intense leg workout.

When I want to go beyond maintaining my muscle while on a fat loss program and go for some muscle gains, I will give priority to the meals just prior and after my workouts.

What this means is that I will have a slightly larger meal than normal prior to my workout. Depending on how you respond in the gym, this meal can be anywhere from 45 to 120 minutes prior to your workout. If you feel nauseous if you eat too close to your workout, than 90-120 minutes will workout fine for you.

The most important meal will be post workout. This will be your largest meal of the day and you’ll want to consume it as quickly as possible after your workout. This meal should include plenty of protein and some high glycemic carbs or starchy carbs.

I recommend planning another meal 90 minutes after your post workout meal. This won’t be nearly as large, but it will keep the fuel flowing to your muscles for recovery and rebuilding.

The remaining meals throughout your day will be much smaller. Here’s an example of a fat loss meal schedule with a secondary goal of muscle building…

7am: 300 calories
10am: 400 calories (PRE-WORKOUT)
11am: WORKOUT
12noon: 550 calories
1:30: 250 calories
4:30: 300 calories
7:00: 200 calories

That’s a total of 2000 calories and would be a low calorie day for a 180 pound male. This is just an example and you would have to adjust the calories for your body weight, sex, and goals. I’ll save that for a future post.

The important thing to take from that meal schedule is the timing of the meals and the size of the meals.

Of course, the type of workout that you are performing, how much sleep you get, and other factors come into play, but when it comes to nutrition, this has been my solution for gaining muscle while on a fat loss program.

Give it a try and report back to me with your results.

Sculpt a Masterpiece,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

Today I have a breakfast recipe to share with you that’s high in protein and tastes absolutely delicious! It’s an Apple Cinnamon Pancake with some protein powder added to it. In this video Angie demonstrates how quick and easy it is to prepare this tasty and healthy breakfast…

By the way… this High Protein Apple Cinnamon Pancake is very portable if you need to eat it on the go. This pancake will stay fresh all day long without refrigeration. Your co-workers will be jealous when they catch a whiff of this delicious meal.

Here’s the ingredients and directions:

3/4 cup Quaker Quick Oats or Instant Oats (We used Large Flaked Rolled Oats)
4 Egg Whites
1/2 cup Apple, diced
1 scoop Protein Powder of your choice
1 tsp Cinnamon

We topped the High Protein Apple Cinnamon Pancake with a little bit of raw natural honey.

Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.

Spray some non-stick spray on a frying pan and pour the mixture into a pan.

Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

By the way, the High Protein Apple Cinnamon Pancake recipe is just one recipe from Prograde’s 197 Healthy and Delicious Fat Burning Recipe book. You can scoop up this incredible fat burning resource for only $4.95 and no… that’s not a misprint

After you enjoy the High Protein Apple Cinnamon Pancake, let us know what you think by sharing your feedback in the comment box below. We would really appreciate it.

Sculpt a Masterpiece,

Scott and Angie Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

I have been receiving a lot of questions lately regarding pre/post workout nutrition for maximum fat loss and muscle building results. So today I am going to share my exact pre/post workout nutrition as well as offer up some other recommendations, because, frankly we are all different and there is no one set guideline that will work for everyone.

First let’s focus on pre-workout nutrition. The timing of this meal is going to depend on a few factors, but ideally you should be getting some fuel into your system 30-60 minutes prior to your workout and it should be a combination of carbohydrates and protein. But if you are like me and feel nauseous if you eat too close to a workout, following this recommendation could be a recipe for disaster. I’ll show you how I overcome this obstacle…

Scott’s Pre-Workout Nutrition:
90 minutes prior to my workout I have a high protein (40 grams) shake that includes carbohydrates (25 grams). Consuming my pre workout meal in liquid form prevents me from feeling nauseous during my workout… but still, this is 90 minutes away from my workout, so here’s what I do next…

45 minutes prior to my workout I take 4 grams of BCAA’s (branch chain amino acids), which is protein in it’s purest form. Consuming BCAA’s prior to your workout will lead to your body using it as a source of energy, rather than looking toward your muscles for fuel.

I make sure that I am completely hydrated prior to my workout. Even the slightest dip in hydration levels can have a big impact on your strength during your workout.

15 minutes prior to my workout I have a cup of STRONG coffee I know that there are lots of caffeinated supplements out there and other supplements that will pump you up prior to a workout, I just don’t have any experience with them so I can’t provide any honest feedback for you on that subject. But for me, a cup of coffee does the trick.

During the workout I just drink water.

Scott’s Post-Workout Nutrition:
Immediately after the workout I take 4 grams of BCAA’s to get protein into my blood stream as quickly as possible to help repair, recover, and rebuild my muscles.

15 minutes after the workout the meal that I typically consume is some form of eggs and veggies. Here are some examples of the meals that I would eat…

Eggs and Spinach

3 eggs, loads of spinach, 1 red pepper, 1 very large tomato, ground black pepper, crushed chillies

Eggs, Tuna, and Mushrooms

3 whole eggs, 5 mushrooms, 1 tomato, ground black pepper, little bit of mozzerela cheese

Eggs With Mixed Veggies

3 whole eggs, mixed veggies from frozen bag includes: broccoli, carrots, green beans, baby corn, onions, sugar snap peas, red bell peppers, mushrooms, ground black pepper, crushed chillies

If you are going to have starchy carbs in your diet, consuming them with your post workout meal would be the ideal time. An example of quality starchy carbs would be oatmeal, sweet potatoes, white potatoes, brown rice or basmati rice. Sometimes I will have two slices of whole wheat toast with my eggs if it’s a day where I am upping my carb intake.

Pre and post workout nutrition is not rocket science, but it can have a significant impact on your overall transformation.

If you have any questions about this topic, please share them in the comment box below. Also, if you have a favorite pre/post workout nutrition plan, feel free to share it with us in the comment box below.

To achieving your limitless potential,

Scott Tousignant

PS If you have any questions about BCAA’s or high protein shakes, please ask Jenn Daoust or a friendly staff member behind the counter for some helpful advice.

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

Barbeque season has arrived, but that doesn’t mean that you have to blow your diet by pigging out on chips and beer while your out at a party. When you bring along this yummy and healthy Summer time snack everyone will love it and they sure won’t believe that it’s ‘diet food’.

Homemade roasted red pepper dip with a few Triscuits has been a party favorite. You’ve got to try this…

Here’s the ingredients:

Preparation:

Give this tasty and healthy snack a try and let us know how you enjoy it.

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

It’s been widely documented that consuming Branch Chained Amino Acids (BCAA’s) in supplement form before and after your workout will contribute to measurable gains in muscle strength and size. Therefore, if your goal is to get bigger and stronger, consuming a BCAA supplement is a no-brainer.

…But what if your goal is fat loss? Will you benefit from consuming a BCAA supplement as well?

Absolutely!

Before I explain how BCAA’s will help you achieve your fat loss goals it’s important to understand that when you are working out, whether it be weight lifting or cardio, you are breaking down your muscles. It’s through rest and nutrition that you build your body back up to and beyond your current state. I know that this may sound like basic information, but I know that some people are still under the impression that working out is what you need to do in order to get stronger and gain some muscle. This is only half of the equation. If you neglect to consume adequate nutrition and don’t get enough rest, you will only continue to break down your body tissue (muscle) and are more likely to preserve body fat due to the stress that you are placing on your body by over-training.

The term that is often used to describe an individual who loses weight by exercising excessively without providing their body with adequate nutrition or rest, is “A Skinny Fat Person”. This individual looks skinnier because they lost weight, but the weight they lost came from their own muscle tissue and water. They release very little fat in the process, therefore, although they look skinny, they are still ’soft’ and fat. Your weight may go down, but your body fat percentage remains high. This is one of the worst things that you could do to yourself.

What Are BCAA’s

BCAA’s are the building blocks of protein and they make up over 30% of the muscle tissue in your body. When you consume a high quality protein source of food, the protein is broken down through digestion leaving you with BCAA’s which are then sent through the blood stream and either used as fuel, to repair and build your muscle, and many other important functions of your body including brain function. You could go as far as saying that BCAA’s are the best part of protein.

Consuming a BCAA supplement post workout (whether it be weight lifting or cardio), will help your body recover much quicker. BCAA’s will also prevent your body from using your own muscle as fuel, (Remember to avoid the Skinny Fat Person syndrome as I mentioned above).

There are great benefits to consuming BCAA’s prior to your workout as well. BCAA’s can boost your energy and improve your performance in the gym, as well as delay the onset of fatigue, meaning that you will be able to workout harder for a longer period of time before fatigue kicks in. When you ingest BCAA’s prior to your workout, your body will use them as fuel (energy), instead of tapping into your muscles to get the energy. Once again, preserving your lean and sexy muscle.

Some studies have also shown that BCAA’s operate as anabolic agents allowing the body to burn fat instead of your precious muscle mass. This is especially true if you are following a very low calorie and low carb diet.

Could I Just Get My BCAA’s From Food?

Yes you certainly could get your BCAA’s from food sources, if those food sources are very protein-rich and you are consuming adequate amounts of these protein-rich sources. But remember, it will take time for your body to digest the protein and break it down to the BCAA level, to then distribute it to your muscles or be used as energy to enhance your performance.

Rather than eating chicken and fish all day long, consuming 4-8 grams of BCAA’s before and after your workout, would be an excellent option. The most common form of BCAA’s are in capsules. I recommend that you purchase BCAA’s that are 1 gram per capsule ideally, and no less than .5 grams per capsule. That way you only have to pop 4-8 capsules instead of 10-20 pre and post workout.

When it comes to food sources, Whey protein is the greatest source of BCAA’s. Whey protein still has to be broken down to get to the BCAA state, but it’s much more rapid than digesting a meal. So if you would rather have a tasty protein shake instead of taking a BCAA supplement, whey protein powder would be your next best alternative.

My best recommendation is to take 4-8 grams of BCAA’s pre and post workout for 30 days and make note of the difference in your energy, performance, recovery, and physique. Give it a try and report back to us about how it all went for you.

To achieving your limitless potential,

Scott Tousignant

PS If you haven’t read our article on the benefits of whey protein, please check it out here: Is A Protein Shake Good For Me?

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post

Recently I’ve been asked by some of your fellow BeachWalk members, if I could share some more healthy recipes as well as some motivation tips to help stay on track with your fat loss goals. So today I’m going to share one of my favorite healthy meals, which is Stuffed Green Peppers cooked in a crockpot.

Stuffed Green Peppers are full of so many nutrients. They are an excellent, healthy meal packed with fiber. This meal does NOT need to take up much of your time… simply prepare the rice ahead of time, add a few more ingredients, stuff the peppers, and put them into your crockpot to simmer all day. Voila! A nutritious meal in NO TIME!

Here’s a video of Angie demonstrating how to prepare this tasty meal…

What I love about this meal is that you are getting lots of vegetables and protein. I used black beans for protein, however you can add lean ground beef if you wish.

Give this meal a try and be sure to let us know what you think.

If you’re looking for more healthy recipes and a 7 day sample meal plan, Angie and I have included them in all of our workout programs that were recorded at BeachWalk Fitness. Our most recent program is called ROCK That Body, which is very intense and designed for the more intermediate or advanced trainee. Angie will have a new program available next week that is geared toward women.

You can also get a customized meal plan to suit your goals and lifestyle. Just ask a BeachWalk staff member the next time that you come into the gym and we’ll provide you with all the details that you need to simplify your nutritional needs.

I will be back tomorrow with some motivational tips to take your transformation to the next level.

To achieving your limitless potential,

Scott and Angie Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

Tweet This Post