Water – Why It’s So Essential


Why drink water?

A) Water will make you slimmer

Water revs up metabolism and helps you feel full. Replace calorie-filled beverages with water, and drink a glass before meals to help you feel fuller.

B) Water will boost your energy

If you’re feeling drained and depleted, get a pick-me-up with water. Dehydration makes you feel tired. The right amount of water will help your heart pump your blood more effectively.

C) Water gives you better muscle tone

Drinking water helps prevent muscle cramping and lubricates joints in the body. When you’re well hydrated, you can exercise longer and stronger without “hitting the wall.”

D) Water nourishes your skin

Drinking water hydrates skin cells and plumps them up, making your face look younger. It also flushes out impurities and improves circulation and blood flow, helping your skin glow.


Salted Caramel Mocha Premier Protein Shake

Caramel Shake[2][1]

  • 1 tbsp of instant coffee
  • 1/4 cup milk of your choice
  • 1/4 cup low-fat cottage cheese (optional)
  • 1 scoop Premier Protein chocolate or vanilla protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1/2 cup of Premier Protein Caramel Shake
  • 1/2 teaspoon salt
  • 1 packet stevia (optional)
  • 1 cup ice

Renee’s June Workout and Marco Nutrient Program



Sunday: Off

Monday: Chest & Tri + Cardio

Tuesday: Legs (Posterior Emphasis)

Wednesday: Back + Cardio (30 minutes intervals)

Thursday: Delts & Core + Cardio (45 minute steady-state)

Friday: Legs (Anterior Emphasis)

Saturday: Back & Bis + HIIT Cardio

SU – Low

M – Moderate

T – High

W – Low

TH – Low

F – Moderate

SA – Moderate

1670 calories

High Carb Day Macros: 

Carbs: 55% ~ 230g

Protein: 25% ~ 104g

Fats: 20% ~ 37g

Moderate Carb Day Macros:

Carbs: 40% ~ 167g

Protein: 30% ~ 125g

Fats: 30% ~ 56g

Low Carb Day Macros:

Carbs: 25% ~ 104g

Protein: 40% ~ 167g

Fats: 35% ~ 65g

Premier Protein Strawberry Smoothie


  • 1/2 cup Starwberries and Cream Premier Protein drink
  • 1/4 cup plain non fat Greek yogurt
  • 2 cups fresh baby spinach
  • 1/2 cup fresh or frozen strawberries
  • 1 frozen banana, broken into chunks
  • 1/2 T. honey
  • 1/4 t. vanilla extract
  • 1/2 cup of ice
  1. Place all of the ingredients in the blender.
  2. Blend until smooth.
  3. Serve in two glasses immediately.