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POWERPROTEINGUIDE

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People love quality. Whether that is quality in the products we buy or quality in the relationships we have, most people agree the number one quality they are looking for is quality of life.

Today, more than ever, people are focused on their health, wellness, and fitness, so they can enjoy every day to the max. Finding the balance between healthy eating and having fun can be tricky – this is why Kannaway has created a new weight management protein shake to help you reach your personal body goals.

Whether you are looking to lose body fat or build up muscle mass, Food, Exercise, and Sleep are all vital components to achieving your goals. With Kannaway’s Power Protein and some simple steps you’ll find in this guide, you can be on your way to looking and feeling your best in no time.

Make the most of today, and everyday - your journey to your best self starts right now!

Introduction

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Making a plan is a key step to achieving your fitness goals, and monitoring your progress is key step in staying on your personal path of success. As you get started, here are some tips on how to achieve both.

Write down your goals:

Have you ever written down a list of things to do, and then had that really great feeling when you cross one off after achieving it? That feeling could actually be more due to biology than psychology! The human brain is wired to respond to visual stimuli, and that’s why we respond so positively to marking off something we have achieved. Writing down your goals, and then writing down your successes, or “wins”, will help keep you motivated and passionate along the way! Some goals you should write down:

Target Weight goal: Target Body goal: Target Time period:

Getting Started

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Take a note of your numbers!

Take your before and after Photos

Sometimes you have to see it to believe it, and the difference you can make in how you look and feel is no exception. Taking a picture at the beginning of your journey is essential to seeing how far you go. Before you start, get dressed in some form fitting clothing you own (this will help show your results more effectively) and find a plain background to take your photo against. Places like single, light coloured walls in your house are ideal to stand against. Then, using your phone or digital camera, take three photos for your records:

A common mistake people make when starting their progress path is only making a note of their starting weight! This can be an easy way to find yourself demotivated and falling off plan if you don’t see a change on the scales as quickly as you’d like! Remember that weighing yourself is only one way to track a change in your body, and people often loses more inches, than pounds. The best way to track your true results of body shape, muscle development, and weight management is to record your body measurements and then check in along the way. We suggest you take these key measurements:

Chest

Neck

Waist

Weight

Hips

Legs

Arms

Front View Side View Back View

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Make a plan.

Stick to your plan!

Remember that food is your friend.

Tell people your plan and goals.

Don’t quit at the first hurdle!

Keep a success journal, so you can see how far you are coming.

Steps to Success

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Kannaway Power ProteinTo help you achieve your health and body goals, Kannaway has developed a new, revolutionary protein shake featuring our distinct proprietary formula. This delicious, shake is fortified with a strength building Bi-Bong herbal blend designed to boost energy, help to increase stamina throughout the day, and assist in building strength and power.

As well as using the highest quality whey isolate protein, Kannaway Power Protein also contains high-quality plant protein with branched-chain amino acids, which are vital for good health. Add that Power Protein provides all nine essential amino acids, as well as important fatty acids like Omega-3 and Omega-6, and Kannaway’s Power Protein becomes the perfect way to help you achieve your individual body goals

This fully balanced formula also boasts 20 grams of protein per serving, and at only 110 calories, it is an ideal way to get healthy and happy at the same time. Power Protein is flavored with natural cocoa powder, which is rich in minerals, fiber, and flavonoids, for a fantastic chocolate taste.

Kannaway Power Protein is the smart choice for anyone looking to get started with a new fitness plan, so make it your number one choice!

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Food Contrary to those who think they can eat whatever they want and work it off later, it has been found that exercise alone isn’t enough for consistent, lasting weight loss. In the quest to eat healthy, one of the biggest challenges people looking to get in shape find is deciding “what should i eat?” A lot of diets and advice will tell you to cut back on food and create a deficit in the amount of calories you are eating, However, the downside of this kind of approach is

that when someone goes on a reduced calorie diet and/or loses weight, their metabolism also slows down. This can be especially counterproductive for two reasons: (1) Weight loss efforts can be hindered because the body becomes more efficient by slowing down body’s ability to burn fat, which is the exact opposite of what you are trying to do, and (2) a lower metabolism is a big part of why many people “yo-yo” with their weight. After eating less for a period of time, they go back to eating in the amounts they were before. Their metabolism can’t burn through all the food, so it stays in the body as excess body fat until the body can process it, causing people to put their original weight back on – plus even more.

As you can see, in the steps to success, food is your friend! With this in mind, in order to most efficiently lose weight, it is best to stick to the 80/20 rule. This rule states that weigh loss is best when generated 80 percent by diet and 20 percent by exercise. Here are some basic rules for planning your meals.

Choose organic where possible - For most people, organic food is easier to find now than ever before. Yes, it might be a little bit extra when you get to the checkout, but it’s worth spending the little extra for the results. Eating a nutrient rich diet made up of the right balance of carbohydrates, proteins, and healthy fats is a much more successful approach for the body than eating foods that might be covered in pesticides, herbicides, and other chemical additives – all of which have potential downsides to how the body works to burn through the food you eat.

Good vs. Bad

Balance the food on your plate - Numerous fitness coaches and dietitians work with people to help them balance the food they eat into three categories, Protein, Healthy Fats, and Carbohydrates. All three of these categories are macronutrients that help support the body and metabolism in their own way.

Cut out the sugar! - It is critical to cut sugar and high fructose corn syrup from your diet if you are hoping to maintain a healthy weight. Sugar contains no nutrients and is just empty calories added to your system. Because fructose found in sugar can only be processed by the liver, eating too much sugar can lead to excess fructose being turned into fat and stored by the body.

Tip: If you are looking to feed your sweet tooth, leave the sugar and go with a natural sweetener alternative like Stevia.

Proteins

Fats

AvocadoSeeds

Egg YolksNuts

Oils - coconut oil, etc

Carbohydrates

Brown riceQuinoa

Sweet PotatoFruit

VegetablesBeans

OatmealBeets

Eggplant

Good at All Times

Eat Breakfast(ex. Egg white Omelet with some avocado

and fruit)

Balanced snack (ex. Beef jerky,

and nuts)

Eat Lunch(ex. Chicken Salad with

light balsamic vinaigrette and some nuts)

Eat Dinner (ex. Bison, Quinoa, grilled peppers &

onions and Flax seeds)

Power Protein Shake

Examples of how to eat

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Mid Afternoon EveningNoon - 1pmMid MorningEarly Morning

Lean Options Meats - Chicken, Turkey, Bison

FishEgg whites

TofuNon-lean Options (Tip: with non lean meats, you don’t need to add

anything from the Fats List)Meats - Beef, Pork, lamb

Eggs

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Exercise and general physical activity have long been associated with weight loss, and although it isn’t a “end all” for shedding pounds, exercise certainly can help support other smart choices to promote healthy weight management.

Weight management has a lot to with the food we consume and the quantity in which we consume it. Our body’s metabolism converts the fuel in the food we eat into the power we need to operate: from simple things like thinking and talking, to more physical things like walking and running. To lose weight, you need to burn more efficiently the foods you consume – exercise can help you achieve this by burning off stored fat. When joined with dieting, exercise can be effective in helping to lower body fat and improving cardio health.

Aerobic exercise or “cardio” doesn’t have a significant effect on your muscle mass, especially when compared to other exercises like weightlifting, but cardio is very effective at burning burn fat, especially stubborn belly fat.

However, if you body goals go beyond simply losing weight and you would like to straighten up and add muscle, it may be more effective to combine this cardio with weight training for a healthier, fitter body. Although working with weights may not lead directly to actual weight loss, it provides other indirect benefits.

Remember the scale doesn’t tell the whole story. Most of the benefits of exercise seem to come from improvements in body composition, overall fitness, and metabolic health, not just weight loss. Even if you don’t lose pounds, you may still be losing fat, building muscle instead. For this reason, it’s helpful to measure your waist size and body fat percentage from time to time, and remember inches lost are just as beneficial as relying solely on the scale.

Exercise can also lower your risk of disease, including heart disease, diabetes, obesity, osteoporosis, some types of cancer, and more. People who regularly workout are thought to have up to a 50% lower risk of dying from many of these types of illnesses.

It’s best to find a type of physical activity you enjoy and that fits easily into your lifestyle. This way, you have a better chance of keeping it up. However, regardless of what type of exercise you choose to participate in, it can help support healthy weight and lasting weight loss.

Try these cardio exercises at home. Begin with 30 seconds per activity, and try to do 7-10mins a day. Once you feel comfortable, you can then increase the number of exercises, or the time you spend doing each one in order to increase your aerobic exercises:

Exercise

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Jumping jacksStand with your feet together, knees slightly bent and arms to your side.While jumping, raise your arms above your head and separate your legs to the sides. Land so your arms are up and legs apart. Jump again and lower your arms as well bring your legs back together.

Chair step upsStand facing a secure chair. Place one foot on the seat of the chair and step up onto the chair. Once standing step down carefully with the opposite leg you stood up with. Repeat the motion rotating between legs.

High Knees running in placeRun on the spot with your arms pumping by your sides. Bring your knees as high as you can during the running motion.

Cross JacksStand with your feet wide apart and your arms out straight at shoulder height to the sides, with your hands facing downwards. As you jump, cross your arms over each other and shoulder level and cross your right foot over your left. Jump back again to the starting position and opposite directions. Continue this pattern of alternating side to side.

BurpeesStand up straight with your arms to the side. Bend at the knees, and squat down to the floor. Place your hands palm down on the floor, slightly wider than shoulder length apart. While using your arms to hold yourself in place, kick back your legs and land on your forefeet to land in what should look like the beginning of the push-up position. Holding yourself in place, reverse the motion back to end up standing straight again.

Ski JumpsStand with your feet together, and arms out to help with balanceJump to the right, and focus on sideways distance rather than height of jump. Land with a cushioned knees and immediately jump backwards behind the spot you started from. Continue jumping in a figure 8 formation, right, back, front, left.

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SleepUsually when people think about weight loss, they focus on maintaining a high level of activity each day. Articles on Facebook tell you to get outside. You doctor suggests you sit less. Even your phone urges you to be more active and take more steps each day.

With so much information linking weight loss to physical activity, it seems that if you want to shed the pounds, you have to remain constantly on the move.

But did you know that one of the most important factors when trying to lose weight is getting a good night’s sleep?

We don’t get nearly enough sleep – with more than a third of Americans not getting enough sleep on a regular basis. As a nation, we go to bed too late and wake up too early, leading us to become more obese than ever before.

While there’s plenty of data showing that poor sleep can lead to weight gain and possibly even obesity, some new research also shows that the opposite may also be true – getting the right amount of quality sleep may actually help you shed a few pounds.

Not getting enough sleep can wreak havoc on our willpower, preventing us from making the decisions we need to make to reach and maintain a healthy weight.

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Research has shown that people who are tired exercise less, opting instead for sedentary activities like watching TV. Bad choices like this can sabotage smart eating choices made throughout the day.

Poor sleep and a lack of energy can also cause you to crave high energy foods like those containing sugar or carbohydrates. In one study, sleep-deprived people wanted foods that were processed and much higher in fat more than when they were well rested. A good night’s sleep can help regulate your energy levels; however, poor sleep patterns can keep you from sticking to your diet in favor of quick energy.

Not getting enough sleep can also affect you chemically. When people don’t sleep enough, their hormone levels become unbalanced. Without the right amount of sleep, levels of the hormone leptin, which is responsible for feeling full, drop, and the levels of the appetite-inducing hormone ghrelin rise. Researchers think sleep helps our bodies keep those hunger hormones in line, making sure we feel hungry only when we should.

The connection between the right sleep and a healthy weight is clear. Investing the time to ensure a restful night’s sleep is critical to maintaining a healthy weight and preventing weight-related issues like obesity, diabetes, high blood pressure, heart failure, and more. Smart sleeping patterns as part of your weight loss routine can support your other healthy decisions, making all the difference in achieving the results you want to see.

To help get a restful night’s sleep, Kannaway recommends Rev!ve PM. This proprietary blend of Bĭbong® herbs and Hemp CBD Oil has a transformative power that helps you find a peaceful rest, leading you to feel better, more refreshed, and ready to make smart choices throughout the day.