Everyday Fit

Collagen Supplements: Do you really need them?

collagen blog.png

Supplements are all the rave these days and it seems there’s a supplement for EVERYTHING. Even things you never really thought much about or even considered might have an actual health benefit.

Gone are the days where supplements are categorized under just Protein Powder and Pre-workout. 

Now there are isles upon isles of supplements, all claiming you NEED them.

Amongst the list is Collagen.

Wait…. The stuff you have in your skin?!

Don’t we just buy creams to keep that tight as we get older?

What - if any- is the benefit of consuming collagen?

First, let’s examine what collagen actually IS…. why our body needs it… and go from there ;)

What is Collagen?

This structural protein makes up the majority of our body’s connective tissue (tendons, ligaments, skin, blood vessels, and even our gut). There are many different kinds of collagen, but the most common are the first 5: 

Type 1: found in skin, bone, tendons

Type 2: forms cartilage 

Type 3: forms connective tissue

Type 4: forms the bottom layer of skin

Type 5: component of hair

Why does our body NEED Collagen?

• Improves skin elasticity and hydration

• Helps relieve joint pain by maintaining healthy cartilage

• Helps inhibit bone breakdown

• Small amount of muscle mass growth

• Helps support your blood vessels and heart health

• Strengthens hair and nails

• May help improve leaky gut syndromes and prevent intestinal permeability 

Is Collagen a good source of Protein?

It is the most abundant protein and contains 18 of the 21 amino acids needed by the body for normal metabolism. Because it’s considered an ‘incomplete’ protein, collagen isn’t ideal for building muscle mass. On the other hand, incorporating collagen into your diet has several benefits:

  • Improves skin elasticity and hydration

  • Helps relieve joint pain by maintaining healthy cartilage

  • Helps inhibit bone breakdown

  • Small amount of muscle mass growth

  • Helps support your blood vessels and heart health

  • Strengthens hair and nails

  • May help improve leaky gut syndromes and prevent intestinal permeability

How do I know if I need more collagen?

First, it’s important to address that our boys naturally produce collagen on their own. However, in order to do so, the body must be receiving Vitamin C, Zinc, Copper, and 18 amino acids. 

Ensure you are getting enough of these minerals through nutritional food such as these examples:

  • Vitamin C- citrus fruits, red and green peppers, broccoli, and tomatoes

  • Zinc and Copper- nuts, whole grains, beans, meats, and shellfish

  • Amino Acids- Bone Broth made from beef, chicken, or fish provide the best source of collagen-building amino acids.  

Should I add a collagen supplement into my daily routine?

Hydrolized Collagen Peptides are a nutritional supplement that are also a great source of nutrients for collagen production. They come in powder or capsule form and are available through most grocery or supplement retailers. 

Note: If you have an allergy or sensitivity to shellfish, be sure to check the nutrition label. Collagen is the source from shellfish.

line.png

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!),

  • NUTRITION (specific for your unique body and goals!)

  • Accountability and mindset coaching

  • An approach that takes your long term health and lifestyle into account

  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

get started today >

Can Coffee Help Me Lose Weight?

Coffee.

SIS Blog Coffee.png

 A popular beverage that seems to have much controversy around whether or not it’s “good for you.”

I’m happy to report for all of my fellow beloved java lovers out there that …YES! Coffee is good for you.

It offers many benefits and nutrients that can in fact help support your health and fitness goals. So let’s review some of them!

In addition to studies linking coffee drinkers with a much lower risk of several serious diseases…. Coffee is also loaded with antioxidants and beneficial nutrients that can improve your health.

  • Nutrients: A single cup of coffee contains Vitamins B2 and B5, Manganese, Potassium, Magnesium and Niacin.

  • Antioxidants: In addition to these nutrients, studies show that most people (who consume a standard Western diet) get more antioxidants from coffee than they do from both fruits and vegetables... combined.

  • Aids in Weight Loss: Caffeine is found in almost every fat burner supplements because of its proven ability to aid in fat burning and boost metabolism. No need to take a supplement: just enjoy a strong cup of coffee about 30 minutes prior to working out!

  • Makes You Happier: I mean, who ISN’T happy when they are enjoying their fresh cup of coffee of the day?! A 2011 Harvard study found that women who drank 4 or more cups per day had a 20% lower risk of becoming depressed. Coffee really does equal happiness… who knew?!

It’s important to note that the health benefits we’re referencing are exclusive to coffee - not lattes or frappuccino’s. Although those delicious concoctions offer a creamy, richly flavored beverage… we can’t ignore the additive calories, carbs and fats within these beverages. And while there’s no harm in enjoying a “treat” of this nature every so often, enjoying one on a regular basis could be counter intuitive to your goals.

So… what are some options for those who enjoy coffee, but simply aren’t fans of drinking it black?

PLENTY!

Like cream in your coffee?

Adding almond milk, coconut milk or another lower calorie milk of your choice to your brew. These options will offer some creaminess without the added carbs.

Like your coffee sweetened?

Skip the refined sugars and consider a natural sweetening source such as honey, stevia leaf extract, or coconut sugar.

Love your flavored coffee creamers?

There are plenty of options popping on the shelves these days for natural creamers that provide delicious flavor with minimal ingredients.

NOTE: This is a place to practice “moderation”; while these options are better (cleaner) than regular coffee creamers, they still contain sugar, whole milk, etc. If you love coffee creamers, your best friend will become the tablespoon serving utensil; measure out a serving (or two!) so that you genuinely know how much you’re consuming.

The best part? These can be enjoyed hot or cold…

OR room temperature if you’re like me because… yeah… life happens. Morning routines - getting the kids off to school, getting yourself to work, chores, errands - are chaotic and easily create distraction from that beautiful cup o’ joe that we look forward to each day.  

Bottom Line:
Steamy Hot, Iced Cold, or Leftover on the counter from the morning… enjoy that cup of coffee with minimal guilt and ultimate happiness.

pink line.png

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!),

  • NUTRITION (specific for your unique body and goals!)

  • Accountability and mindset coaching

  • An approach that takes your long term health and lifestyle into account

  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

get started today >

My Fav Leg & Booty Workout This Month!

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

A weekly session focussed on legs in the weight room has been a cornerstone of my exercise program for many years!

It's my most challenging weight-lifting session of the week so I always do it on Saturday or Sunday...away from my busy workweek schedule. Legs require a special mental focus - it's a big muscle group, and it requires me to dig deep in order to show-up with the right focus. 

In my leg workout, I feel like I could conquer the world!  Work projects that seemed so hard during the week, become 100% do-able ...and I KNOW I can handle the tough stuff in work and life after I go toe-to-toe with a leg program. 

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

But like everyone, doing the same old stuff can get BORING. I like new, fresh ways to hit my bottom half...and have learned you NEVER should be bored in a workout. Why? Because there are waaaay too many fresh and effective ways to lift weights. 

This is my fav leg & booty workout this month...I hope you get to "enjoy" it too ;)

Let me know if you give it a try!

MY JULY LEG & BOOTY WORKOUT

Warm-Up: 5-10 minutes (easy cardio, then dynamic lower body stretches)

*Rest 60 seconds between each exercise.  Complete all sets in the exercise before proceeding to the next exercise*

Exercise 1: Tri-Position Smith Squat: 3 x 10 Reps Each Stance (no rest between each)

1) Wide Stance/Toes Pointed Out (almost sumo squat position) > VIDEO
2) Shoulder Width Stance/Toes Pointed Slightly Out > VIDEO
3) Feet Together/Heels Elevated on 25lb Plate > VIDEO

Exercise 2: Single Leg Controlled Squat: 3 x 12 (Light weight, focus on depth and keeping constant tension on the quad) > VIDEO

Exercise 3: Single Leg Hyperextension for Ham/Glute: 4 x 8 each leg > VIDEO
Should be more difficult than using two legs and feel less stress on lower back.

Exercise 4: Weighted Split Jump Squat: 3 x 10 each leg > VIDEO

Exercise 5: Hamstring Deadlift with Elevated Toes: 4 x 12 > VIDEO
Legs should be shoulder width apart so might need to use two 25lb plates to elevate toes.

Exercise 6: Reverse Stationary Lunges: 2 x 15 each leg

Post By SiS Erica

Erica is founder of Sisters In Shape.  As a full-time corporate finance executive & mom of 2, she thrives being in the SiS community.

Erica finds strength, energy and empowerment with SiS that she carries into all aspects of her life.

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

GET STARTED TODAY > http://www.sisinshape.com/coaches/

Fit Friends

Fit Friends

When you embark on any new life changing journey, sometimes those closest to you aren’t as understanding and supportive as you had hoped

Camp GORGO: An Inspiring Weekend and Game-Changer

Camp GORGO: An Inspiring Weekend and Game-Changer

I've travelled to several fitness camps over the years as both an attendee and as a worker.  Taking a weekend where you learn and connect with likeminded women is a game-changer.

The Power of Portions in the Palm of Your Hands

The Power of Portions in the Palm of Your Hands

We're showing you how your hands can help you judge correct portions. The cool thing about your hands is that you take them everywhere!

What Lean Muscle REALLY Looks Like

What Lean Muscle REALLY Looks Like

Recently I've had a number of comments like this, "I like your shape because it's not too muscular. You know? Like you don't look manly or big."