As promised in last month’s newsletter, today’s nutrition article is about protein. If there’s one single thing to remember, this would be it: PROTEIN IS A QUALITY FOOD THAT FEEDS THE MUSCLES AND STARVES THE FAT. Repeat that! And repeat it every day until it’s engraved in your mind.
         
Why do you need protein? For a variety of reasons: it’s the only nutrient that will build muscle in your body (carbohydrates and fats won’t build a single ounce of muscle, because their role is to fuel the body; more about that in the next article). It helps regenerate and rejuvenate your skin, hair, nails, organs, and most importantly—your heart! The reason why Americans are fat is obvious: they eat foods that feed the fat and starve the muscles (of course, lack of physical activity plays a part as well).
         
Sources of protein are plenty, but not all of them are created equal. They are divided into animal and vegetable protein. When choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. When it comes to animal protein, the less legs, the better! The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet. If you don’t have time for a solid meal, a protein shake is a great option.

Muscle in its resting state is like an idling car engine, burning up fuel in the form of calories. Therefore, the more muscle you have, the more calories your body burns at rest each day. So what will you feed YOUR body TODAY? In next month’s article we’ll tackle fuel foods. Until then, stay fit and healthy!

The Santa Monica Steps, a long, steep staircase that leads from north of San Vicente down into Santa Monica Canyon, is a popular spot for Angelenos to get an outdoor workout. What’s so great about this popular little locals spot? Why is everybody raving about these stairs? Let us share the benefits we’ve discovered:

Stair climbing burns about twice as many calories than any other sport or activity. It’s very efficient—requiring less time to do the same intensity of a workout. Stair climbing is a total body workout. It uses the muscles of the buttocks, the quadriceps and calf muscles. It makes the arms stronger as they pull you up the rails. On top of that, it gives your heart a super workout. Remember to drink enough water before, during, and after the workout. Also, make sure you wear shoes with good support. It’s simple—the famous Santa Monica steps give you an intense, cardio, muscle toning, total body workout that’s great for the derrière as well as the heart, all while getting your daily dose of vitamin D. What’s even better is that it’s completely free! 

This is how it’s done—walk around for about five minutes prior to tackling the stairs. You should also stretch your calves, quads, and hamstrings to avoid injury. On the first week, climb the stairs 2-3 times and then go for an easy run on the grass on San Vicente or Ocean Ave. After each staircase, jog or walk in place for a few minutes. Add an extra flight of stairs each week after that, until you are finally able to do a total of 10 stair climbs without needing to walk around to catch your breath. Don’t forget your cool-down run. Good luck!

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We know it’s hard to put a value on something you haven't tried before. But we’re so confident you’ll be hooked on BMA that we invite you to try your first session for free! Work out with one of our amazing trainers, no strings attached, and see why everyone is so excited about us. What have you got to lose, the first session is on us!

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Have more time to go outside, surf, walk a beach, hike while getting that same great BMA workout in half the amount of time—AND price!

30 minutes of nonstop high performance workout, BMA style, for only $40

During the course of our lives, we will have ups and downs. Our true friends help us through both.
         
Throughout our exercise life span, there are circumstances, justifiable reasons, or just plain neglect that will prevent us from physically connecting with ourselves.

The truest of true friends is YOUR BODY. Your body is there for you 24 hours, 7 days a week and will help you get back on your feet again. If you’ve fallen out of touch with your truest friend, no need to worry. No need to apologize, justify or explain. To reconnect, all one has to do is give a simple hello. The rest is a natural progression of fluid connection, every step taken toward physical well-being.

BMA believes in being conscious, especially of what you put into your body. We don’t believe in rigid, all-or-nothing diets—Sugar-free Fat-free Meat-free Salt-free For All-Eternity spells BORING-TO-ME! The trick for maintaining a healthy diet is all about balance. Fill your body with the right fuel and treat yourself to that slice of pizza or gelato every once in a while... or better yet, why don’t you treat yourself to a Gotta Have S'more S'muffin!  The classic S’more has evolved thanks to Gotta Have S’more dessert company. This tiny, uniquely stylish treat carries tons of YUM and has only 175 calories! We love them so much we’ve added them to the BMA Meal Service Menu!

Gotta Have S'more S'muffins make the perfect meeting ice-breaker, client gift, or dessert for entertaining. Try them for yourself. Local delivery and pick up is available. Get S'more now - call 888.95.SMORE, or go to www.GottaHaveSmore.com for more information.