---

How Body Transformation Works

It's summer camp season and I know a lot of my friends are sending their kids off to various camps this month! My goal today is to provide a little science camp feel to your inbox. 👩🏻‍🔬

I've always loved science, but I hate math. So today, I'm sending you some science but I'm leaving out the math. 🤓 Why? Because numbers can be overwhelming but concepts can be freeing.

If you want to see a change in your body, then you need to first determine what kind of change you want (*hint, I believe you shoot for option number 3 personally).

Your body is a beautiful machine. It is designed to respond and will transform based on the kind of choices you make with it.

Choice 1

Eating Reduced + Moving More:

➡️ Lose Weight

😕 This is a sad unsustainable method for body change.

Choice 2

Eating Reduced + Moving More and Choosing More Protein:

➡️ Lose Body Fat

🤔 This is a slower method for body change.

Choice 3

Eating Enough + Moving More + Choosing More Protein and Strength Training:

➡️ Lose Body Fat + Build Muscle

😎 This is the best method for body change.

---

Putting it all together

Your body science is amazing and simple. Your current system of eating and moving has combined to give your body its current level of strength and health.

😚 Do you want to see noticeable changes?

😁 Do you want more energy and joy in your body every day?

🥼 Here is the simple science, and a tiny bit of math.

1. Don't reduce your food intake, but source it differently.
2. Eat between .8 and 1.0 grams of protein per day based on your current weight. (Calculate your "weight 🅇 .8" to determine your protein gram total over the course of 1 day. For most women this is 80-120g per day).
3. Increase either the number of days you exercise or the amount of time per session.
4. Lifting weights or bodyweight exercises are a must.
5. Create a routine or system that is sustainable for you.

10 Great Protein Sources 🍗 🐟 🍳

These are all approximate numbers for 1 serving and you can likely have as much of these throughout the day every week!

1. Cottage Cheese: 11 grams of protein
2. Chicken Breast: 30 grams of protein
3. Turkey Breast: 29 grams of protein
4. Greek Yogurt: 10 grams of protein
5. Almonds: 21 grams of protein
6. Salmon: 22 grams of protein
7. Quinoa: 4 grams of protein
8. Lentils: 9 grams of protein
9. Eggs: 6 grams of protein
10. Tofu: 8 grams of protein

---

Press Play, Move More And
Strength Train with Us This Week 💛

Weekly Schedule: Check out the Schedule of Workouts we create every single week! ​ This Week's Schedule 🤍

---