Lincoln Personal Training - Blog

Protein With Every Meal

11/9/2025

To get protein with every meal, aim for 15-30 grams per meal to support muscle strength, manage hunger, and stabilize blood sugar. Incorporate high-protein foods like lean meats, fish, eggs, dairy, beans, lentils, nuts, and seeds into your breakfast, lunch, and dinner. Spreading your protein intake evenly throughout the day is more effective than consuming it all in one meal.

Why it's beneficial

Manages hunger:
Protein helps you feel fuller for longer by influencing hunger and fullness hormones, which can aid in weight management.

Stabilizes blood sugar:
Including protein in each meal can help steady blood sugar levels and improve energy.

Maintains muscle strength:
Spreading protein intake across all meals can help preserve muscle strength as you age.

How to get protein at every meal

Aim for 15–30 grams:
A good target is 15-30 grams of protein at each meal. Some sources suggest aiming for at least 30 grams to maximize benefits.

Include protein-rich foods:
Choose from a variety of sources like:
- Lean meats: Chicken breast, pork tenderloin.
- Fish: Salmon, tuna.
- Eggs: A couple of eggs for breakfast.
- Dairy: Greek yogurt, cottage cheese.
- Legumes: Lentils, beans, chickpeas.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds.
- Soy products: Tofu.

Spread it out:
Don't eat all your protein at dinner. Instead, spread it evenly throughout the day by adding a protein source to breakfast, lunch, and dinner.

Consider protein snacks:
Incorporate protein in your snacks to stay full throughout the day and help reach your daily protein goals.

Use visual cues:
A general guide for portion size is to aim for a protein portion about the size of your palm for cooked meat or fish.

Why Hydration Is Important

11/2/2025

Hydration is essential for survival and daily function because it helps regulate body temperature, lubricates joints, transports nutrients, and keeps organs working properly. Maintaining proper hydration also boosts energy levels, improves mood and concentration, supports digestion, and helps prevent issues like kidney stones, constipation, and UTIs.

Why hydration is important

Regulates body temperature: Water helps maintain a healthy body temperature, especially during physical exertion or in hot weather.
Lubricates joints: It keeps joints lubricated, which is crucial for their smooth function.
Transports nutrients: Water is a major component of blood, which carries vital nutrients and oxygen throughout the body.
Supports organs: Proper hydration is needed for all body systems to function correctly, including the kidneys and heart. A dehydrated heart has to work harder to pump blood.
Boosts cognitive function: Even mild dehydration can impair concentration, memory, and mood. Staying hydrated improves energy levels and alertness.
Aids digestion: Water is vital for healthy digestion, helping with nutrient absorption and preventing constipation.
Prevents health problems: Adequate fluid intake can help prevent headaches, kidney stones, urinary tract infections (UTIs), and muscle cramps.

Signs of dehydration

Thirst, Dark urine, Dry mouth or skin, Headaches, and Fatigue or dizziness.

What to drink

Water is the best source of hydration.
Other fluids like fruit- or vegetable-infused water, coffee, tea, and even some energy and vitamin waters can contribute to your fluid intake.

Benefits Of Working Out Before Work

10/26/2025

Working out before work offers several benefits, including:

Improved Energy Levels: Exercise releases endorphins, which boost mood and energy levels. This can help you feel more alert and focused throughout the workday.

Increased Productivity: Studies have shown that people who exercise in the morning tend to be more productive at work. This is because exercise improves mental clarity, focus, and problem-solving abilities.

Reduced Stress: Exercise is an effective way to relieve stress and anxiety. Working out before work can help you clear your head and prepare for the day's challenges.

Better Sleep Quality: Exercise can help regulate sleep patterns. Working out in the morning can tire you out, making it easier to fall asleep at night.

Muscle Growth: Morning workouts may be more effective for muscle growth. This is because your body's hormone levels are higher in the morning, which can promote muscle building.

Reduced Risk of Chronic Diseases: Regular exercise can help reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. Working out before work can be a convenient way to incorporate exercise into your daily routine.

Improved Mood: Exercise releases serotonin, a neurotransmitter that plays a role in mood regulation. Working out before work can help improve your mood and reduce feelings of depression and anxiety.

Enhanced Metabolism: Exercise can boost your metabolism, which means you burn more calories throughout the day. Working out before work can help you lose weight or maintain a healthy weight.

Discipline and Consistency: Getting up early to exercise before work demonstrates discipline and consistency. This can help you build a strong foundation for other healthy habits in your life.

How to Make Health and Fitness a Lifestyle

10/19/2025

While having specific health and fitness goals in mind is excellent, people often go to extremes to accomplish these goals. They try the newest fad diet or workout trend and often end up exhausting both their mental and physical energy.

This usually leads to either quitting altogether or reaching these goals and being unable to maintain them, ultimately resulting in burnout, failure, or injury. Because of this, we propose you ditch the extreme unrealistic goals and aim to change your lifestyle.

When you start to view health and fitness as a lifestyle rather than a part-time hobby or 30-day challenge, you develop behaviors that will improve many areas of your life.

Living a healthy lifestyle can inspire creativity and teach you discipline, adaptability, and balance. This will not only leave you looking and feeling better, but you will show up as a better version of yourself for the people in your life that truly matter.

It’s More Than Aesthetics

Health and fitness are about more than the way you look, the food you eat, or the weight you lift at the gym. They’re about:

the way you feel.
your quality of life.
the focus you have at work.
your ability to move.
your psychological state.

When you’re truly healthy, you are in a better mood and can physically do more. You can do things like walking your dog, going hiking, or paddleboarding. Not being able to do these things can drastically impact your experiences and limit your quality of life.

Setting an Example

When you choose to live a healthy lifestyle, you not only do yourself a favor, but you set an excellent example for all of those around you. Your friends, family, and children are impacted by the healthy choices you make and will often feel inspired to make a change in their own lives.

The result of this is better relationships, lower risk of disease, and an overall healthier and happier world. By simply making healthier choices, you can have a rippling impact on all of those around you. Be the person to start the change.

You Learn Exact Behavior Change

We find that “diets” or “workout challenges” only last so long. It is unrealistic to be going at 100 MPH all the time. We are all human. Life happens, stress comes and goes, and schedules can get thrown off. When we choose to live a healthy lifestyle, we learn to accept these things and ADAPT.

You learn to enjoy life when you are on vacation and away from your gym and kitchen because you have developed the habits and skills to live a healthy lifestyle no matter where you are. By always practicing moderation and balance, you allow yourself to indulge without going overboard. If you don't have access to a gym one week, you get in the habit of traveling with your resistant bands, creating a bodyweight circuit, or using nearby benches and stairs to get a workout in. You learn to adapt instead of self-destructing when your routine gets thrown off.

Consistency

Sure, people get results with extreme dieting or partaking in workout challenges. However, the percentage of people who follow those plans exactly is tiny. These challenges are often completed in a short period and accompanied by strict guidelines of success and failure, both of which are not good for your physical or emotional health.

When you set extreme goals, you're more likely to feel defeated if you "mess up." When the expectations aren't as intense, you are more likely to stay consistent and enjoy your journey. You don't put that pressure on yourself to be perfect. If you eat something “bad” or skip a workout, you wake up the next day and get right back on track because now it’s just part of your lifestyle. This approach is much more attainable and leads to more consistency long term.

Here are a few tips to start making health and
fitness a lifestyle today:

1. Find exercise you enjoy

This is important when it comes to staying consistent with your workouts. If you are continually doing exercises you don't enjoy, and they leave you feeling drained physically and emotionally, it’s only going to last so long. You are better off finding exercises that make you feel good, and you can stick to long term, even if it's not the most intense. Consistent low-intensity exercise will always triumph inconsistent high-intensity exercise.

2. Be patient when it comes to reaching your physical goals

Remember, results take time. Be easy on yourself. Nothing good comes easy. Learn to fall in love with the process and the person you become throughout the journey.

3. Don’t give up the foods you love

We are firm believers in never giving up the foods you love. Find a way to make your favorite foods healthier. If pizza is your favorite food, don't give it up. This will leave you feeling deprived. Get creative and use clean ingredients to make your healthy version.

4. Don’t compete with anyone

This is your life and your journey. No two people are the same, so you should never compare yourself to others. As long as you wake up every day and try to be better than you were yesterday, you are on the right track.

5. Try new things

Step out of your comfort zone. Try a new fitness class with a friend and explore different foods. Grocery shopping based on what's in season is an easy way to begin experimenting with different foods and exposing yourself to a wide variety of fruits and vegetables. If you have never meal prepped before, try it out! Stepping out of your comfort zone and switching things up will keep things interesting and help you stay motivated and inspired to make this way of living a permanent lifestyle.

Benefits Of Meal Prepping

10/12/2025

Meal prepping offers a variety of benefits, including:

Saving Time: You can spend less time cooking and more time enjoying your life. By prepping your meals in advance, you can avoid the stress of trying to figure out what to eat each day.

Saving Money: Meal prepping can help you save money on groceries. By buying in bulk and making large batches of food, you can avoid paying for small portions of food.

Eating Healthier: Meal prepping allows you to control what you eat and ensure that you are getting the nutrients you need. You can choose healthy ingredients and make sure that your meals are balanced and nutritious.

Reducing Stress: Meal prepping can help you reduce stress by taking the guesswork out of what to eat. You can have your meals ready to go, so you don't have to worry about what to cook when you are busy.

Increasing Portion Control: Meal prepping makes it easier to control your portions. By having pre-portioned meals, you can avoid overeating and staying within your calorie goals.

Improving Variety and Quality of Diet: Meal prepping allows you to try new recipes and experiment with different ingredients. You can also make sure that your diet is varied and includes a variety of different foods.

Reducing Food Waste: Meal prepping can help you reduce food waste by ensuring that you use all of the ingredients that you buy. You can make sure that you don't waste food by planning your meals ahead of time and only buying what you need.

3 Reasons to Prioritize Weekend Workouts

10/5/2025

For many of us, weekends often signify a break from the hustle and bustle of the workweek. While it’s tempting to kick back and relax, incorporating a workout into your weekend routine can bring a range of physical and mental benefits. Here are three compelling reasons why you should consider breaking a sweat on the weekends:

Flexibility and Freedom
One of the primary advantages of weekend workouts is the freedom they offer. Unlike weekdays when you’re bound by work or other responsibilities, weekends provide you with a more flexible schedule. You have the luxury of choosing the time that best suits your energy levels and preferences. Whether it’s an early morning class, a midday yoga session, or an evening weightlifting session, you can tailor your workout to your liking without feeling rushed. This flexibility ensures that you can engage in physical activity without compromising your work or family commitments.

Stress Reduction and Mental Well-Being
The weekend is an excellent opportunity to alleviate stress and boost your mental well-being through exercise. Regular physical activity releases endorphins, which are natural mood elevators. When you work out, you not only reduce stress and anxiety but also experience a sense of accomplishment and increased positivity. This can set a positive tone for the entire weekend, leaving you feeling more relaxed and prepared for the week ahead.

Consistency and Progress
Consistency is key to achieving your fitness goals. Incorporating weekend workouts into your routine helps maintain this consistency. The benefits of weekend exercise also extend beyond Saturday and Sunday. Engaging in physical activity on the weekend can serve as a catalyst for making healthier choices throughout the week. It reminds you of the importance of staying active and encourages you to make mindful dietary choices, ultimately contributing to your overall well-being.

In conclusion, working out on the weekends isn’t just a way to stay in shape; it’s an investment in your physical and mental health. By dedicating time to exercise on Saturday and/or Sunday, you can enjoy quality workouts, alleviate stress, and establish a consistent routine that leads to improved health and well-being. So, the next time you’re tempted to spend your entire weekend on the couch, consider the benefits of breaking a sweat.

*We always have two trainers available on Saturdays 7:30-12 at Lincoln Personal Training.

Being Consistent with Fitness

9/28/2025

To be consistent with fitness, schedule workouts like important appointments, choose enjoyable activities, build a support system, track your progress, and remove obstacles by preparing for workouts in advance, such as laying out clothes the night before. This consistency creates sustainable habits, fosters mental resilience, and leads to significant long-term health benefits and fitness improvements.

Make it a Sustainable Habit

Set Realistic Goals:
Focus on small, regular workouts rather than sporadic intense bursts, as consistent effort compounds over time to produce significant results.
Create a Routine:
Schedule your workouts in your calendar like any other important appointment to ensure they get done.
Remove Obstacles:
Prepare for your workouts by getting your clothes ready the night before or packing a gym bag to avoid potential time-related barriers.

Find What Works for You

Choose Activities You Enjoy:
You're more likely to stick with a routine if you select exercises or sports you genuinely find fun and engaging.
Mix Up Your Routine:
Vary your workouts to prevent boredom and keep your body challenged and adapting.
Listen to Your Body:
Find a balance between pushing yourself and allowing for rest when your body needs it to prevent injury and burnout.

Stay Motivated and Accountable

Find a Workout Buddy:
Exercising with a friend or joining a fitness group can provide the accountability and support needed to stay on track.
Use Fitness Trackers:
Utilize apps and devices to monitor your activity, which can help with motivation and progress tracking.
Seek Support:
Inform friends and family about your fitness goals or join online communities to find a support network.

Understand the Benefits

Improved Health: Consistency leads to increased strength, endurance, and flexibility.
Mental Well-being: Regular physical activity reduces stress, boosts mood, and builds mental resilience.
Long-Term Success: Habits built through consistency are the foundation for achieving and maintaining fitness goals over a lifetime.

strength training benefits for older adults

9/21/2025

Strength training offers a wide range of benefits for older adults, including stronger bones, improved balance, better mental health, and greater independence. It can also help manage chronic conditions and increase overall vitality.

Physical health benefits

Combats age-related muscle loss: Starting around age 30, adults can lose 3% to 5% of their muscle mass per decade. Regular resistance training helps rebuild muscle tissue, counteracting this age-related decline known as sarcopenia.
Strengthens bones: Weight-bearing exercises increase bone density, which helps reduce the risk of osteoporosis and fractures, particularly in the hips, spine, and wrists.
Improves balance and coordination: Stronger muscles lead to greater stability, which in turn reduces the risk of falls and injuries.
Aids in weight management: Building muscle mass boosts your metabolism, helping you burn more calories even at rest. This can help manage or reduce overall body fat.
Manages chronic conditions: Strength training can reduce the symptoms of arthritis, back pain, heart disease, and type 2 diabetes. It can also improve insulin sensitivity and glycemic control.
Enhances heart health: Resistance training has been associated with improved cardiovascular health, including reduced blood pressure and better cholesterol levels.

Mental and emotional health benefits

Boosts mood: Exercise, including strength training, can enhance mood, reduce stress, and combat depression and anxiety.
Improves cognitive function: Some studies suggest that regular strength training can sharpen thinking and learning skills in older adults.
Increases self-confidence: Successfully lifting weights and seeing physical improvements can boost confidence and improve a sense of self-efficacy in handling daily challenges.

Enhanced daily living and independence

Better functional ability: By making muscles stronger, strength training improves the ability to perform everyday activities with greater ease and less pain, such as carrying groceries, climbing stairs, or getting out of a chair.
Increases independence: With better strength and balance, older adults can maintain their independence and continue to do the activities they enjoy.
Promotes an active lifestyle: The increase in energy and strength can encourage participation in other recreational activities like gardening, dancing, or cycling.

Tips To Eat More Protein At Breakfast

9/14/2025

To increase your breakfast protein, incorporate foods like eggs, Greek yogurt, cottage cheese, nuts, seeds, and lean meats. You can add these to recipes such as protein smoothies, overnight oats, tofu scrambles, or yogurt bowls, or try simple options like cottage cheese on toast. Aiming for 20-40 grams of protein at breakfast can help you feel more satisfied and energized throughout the morning.

High-Protein Foods to Add:

Meat: Chicken, turkey, or smoked salmon can be added to breakfast meals.

Plant-Based: Tofu, beans, lentils, nuts, and seeds (like chia, flax, and hemp seeds) are great options for a plant-based boost.

Protein Powder: Whey, pea, or collagen powder can be added to smoothies and oats.

Dairy: Greek yogurt, cottage cheese, and kefir are excellent sources of protein.
Eggs: An easy and popular protein source; one large egg contains about 6 grams of protein.

High-Protein Breakfast Ideas:

Smoothie Bowls: Blend fruits, vegetables, and a source of protein like Greek yogurt or protein powder.

Overnight Oats or Chia Pudding: Mix your oats or chia seeds with milk or yogurt and add protein powder, nuts, and seeds.

Tofu or Egg Scrambles: Add tofu or extra eggs and egg whites to your scramble, plus beans or cheese for more protein.

Yogurt Parfait: Layer Greek yogurt with berries and nuts or seeds.

Cottage Cheese Toast: Spread cottage cheese on toast and top with fruit or savory ingredients.

Protein Pancakes or Waffles: Use high-protein pancake mixes or add cottage cheese to your batter.

Getting Back Into A Fitness Routine

9/8/2025

To get back into an exercise routine, start with low-impact activities like walking, gradually increase intensity and duration, and prioritize consistency over perfection. Schedule your workouts, make them enjoyable by picking activities you like, and listen to your body to avoid injury and burnout. Focus on consistency, recovery, and setting realistic goals to build a sustainable and positive habit.

Starting Your Routine

1. Begin Slowly:

Start with lower-intensity, low-impact exercises such as brisk walking, swimming, or gentle yoga to prepare your body without overexerting it.

2. Focus on Consistency:

Instead of aiming for perfection, focus on building a consistent habit by aiming for shorter, more manageable workouts a few times a week.

3. Set Realistic Goals:

Establish achievable goals, like three workouts a week, to avoid feeling overwhelmed and to build momentum.

Making it Sustainable

1. Schedule Workouts:

Integrate your workouts into your weekly schedule, treating them as important appointments.

2. Listen to Your Body:

Pay attention to how your body feels. Adjust your workout intensity or duration if you feel pain or extreme soreness.

3. Make It Enjoyable:

Choose activities you genuinely enjoy to create a positive association with exercise and increase your motivation to continue.

4. Prioritize Recovery:

Ensure you get enough rest, proper nutrition, and hydration to aid muscle recovery and prepare your body for the next workout.

Progressing Your Routine

1. Gradually Increase Intensity:

Once your body adapts, slowly increase the duration and intensity of your workouts.

2. Incorporate Strength Training:

Use bodyweight exercises like squats and lunges to build strength, then gradually introduce light weights or resistance bands.

3. Warm-up and Cool-down:

Always include a dynamic warm-up before your workout and a cool-down with stretching to prepare your muscles and prevent soreness.