Friday, May 15, 2015

Protein: It’s what’s for breakfast. And lunch. And dinner.

Protein: Its whats for breakfast. And lunch. And dinner. Especially if youre trying to lose weight.

In the last decade, there has been a long list of fad diets that have gone in and out of vogue. Low-fat diet. Low-sugar diet. Low-carb. Atkins. Vegan. Vegetarian. Paleo. No matter what regimen people pick up or put down, one thing stays the sameeveryone needs protein.

Protein is an organic compound made of long chains of amino acids. You can find it in meat, fish, cheese, and tofu, as well as in nuts, yogurt, beans, legumes, and plenty of vegetables too. If your body is a temple, then proteins are the building blocksessential for keeping you active, healthy, and your muscles growing.

There is ample research touting the benefits of a protein-rich diet, especially when it comes to helping people lose weight. Protein helps increase satiety (how satisfied you feel after eating), thermogenesis (heat generation in the body, to burn calories), and energy levelsall three of which help in weight loss, according to High-protein weight-loss diets: are they safe and do they work? by Eisenstein, Robers, Dallal and Saltzman.

So how much protein does the average person need to be eating? The recommended dietary allowance (RDA) for protein is currently set at 0.8 g protein per kilogram for adults. To figure out how much protein is recommended, it takes a bit of simple math. Lets walk through it with an example of a woman who weighs 150 lbs.

First, she needs to convert her weight in pounds to kilograms. To find your weight in kilograms, divide your weight in pounds by 2.21. (1 kilogram =2.21 pounds). A 150-pound woman who weighs 67.8 kilograms. The recommended protein intake is 0.8 grams per kilogram of weightso she should multiply her weight (in kilograms) by 0.8 to find how many grams of protein to eat each day. A 67.8-kilogram woman would need to eat 54.2 grams of protein per day to reach the recommended allowance.

Keep in mind  that the RDA was created for someone who lives a mainly sedentary lifestylewithout much high intensity training or exercise. For the athletes I train, I often recommend they consume 1 gram of protein per pound of body weight. That way, they are getting plenty of fuel for the hard work theyre doing in the gymthe building blocks needed to build muscle. If youre trying to lose weight, its important to look at the RDA as a minimum. Better to eat more protein and stay fueled during the day, than to be tempted toward unhealthy snacks or slip back into bad habits.

What youll find out quickly, though, no matter if you follow the RDA or a higher-protein plan, is that eating that much protein isnt cheap. The most protein-rich foods can be expensive: steak, chicken, halibut, to name a few. These animal-based proteins are also tough to swallow (no pun intended) for vegetarians, or people who have also been told to watch their cholesterol. No matter what you do, though, research is clear that it is important to base you diet on real food, not on protein powders or protein supplements, that lack other essential nutrients like vitamin A, calcium, vitamin D, iron and folate. Greek yogurt is one of my favorite snacksit packs a huge protein punch, with 23 g per 8 oz. serving.

There is little research available on risks associated with high-protein diets. Some preliminary research shows that protein consumption up to three times the recommended daily allowance may, in the long term, contribute to bone loss. However, limiting your protein intake to real food will keep you from over-consuming. And if you are trying to lose weight, it is essential to consume the right amount of protein at each meal, in order to stave off hunger, and provide energy throughout the day. 

-Joe Johnson is a credited fitness coach and personal trainer. Learn more about Joe at

Wednesday, January 28, 2015


Those who have tried yoga know the benefits that it gives a person mentally, emotionally, and physically. It’s welcome to both genders but the broadcast in media of women in tight clothing holding poses has caused yoga to be seen “only for women.” Slowly but surely, professional male athletes have turned to yoga for improvement in flexibility, prevention of injury, and the help with prolonging of career.
NBA star Joe Johnson of the Brooklyn Nets’ does bikram yoga before his practices. “I found myself meditating and really relaxing and clearing my thoughts”, Johnson said.

LeBron James of the Miami Heat referred to yoga as one of the “secrets” to his ability to hold up his long, ongoing career. 
Ryan Lewis, linebacker for the Baltimore Ravens, does yoga for the motivation of a better lifestyle.
Because of the positive effects yoga has on athletes, sports teams have been pushing their players to incorporate yoga into their training. Who doesn’t want a relaxing rewind after a strenuous game or practice?
And for an even better ease of mind, Eros Sport offers athletes a great selection of compression style shorts that are versatile for any type of performance sports.

Thursday, January 22, 2015


Why You Need Protein and How Much

First there was the low-fat, no-fat craze. Then came the era of abandoning all carbohydrates. These days, people like to rage against the evils of gluten. But no matter the trend, there’s one thing people will always agree on—and that’s the need for protein.

If someone told me how to eat, but couldn’t explain the science behind it, I’d consider it a huge red flag. So before we dive into understanding why protein is essential to our diet (and why you probably need more), I think it’s important to understand not only what proteins are, but the important role they play in the body.

Proteins serve a variety of incredibly important functions in the body. First of all, they are structural—meaning proteins actually take up space and create the body’s tissue and organs. But they are also functional—meaning proteins serve to do the majority of the work in cells. Proteins transmit signals in the body (hormones), fight viruses (antibodies), facilitate chemical reactions (enzymes), and transport atoms and small molecules within cells throughout the body. And if you’re a personal trainer like I am, this is proteins’ biggest selling point—proteins build and repair muscle.  In other words, if Superman were an organic compound, he would be a protein.

I may risk getting a little too technical here, but stick with me. Proteins are made of long chains of amino acids. Within a protein, multiple amino acids are linked together through peptide bonds—creating unique three-dimensional structures, each with a separate function. Imagine proteins like building blocks or Legos: each chain of amino acids can link and bond with the next and the next, until you have large formations and folds, creating what scientists call “macromolecules.” But even as macromolecules, protein bonds are too small to see—even under the power of a microscope.

People are born with or can create most protein-building (aka proteinogenic) amino acids. In fact, of the 20 proteinogenic amino acids, 11 occur naturally within the body. But 9 of those essential amino acids won’t exist in your body unless you consume them in your diet.

And that brings us to food.

In my work with My Joe Body, I help people of all walks of life look their very best. My philosophy is, if you’re going to do the hard work, you might as well look great doing it. But as you know now, exercise is only part of the equation. To build and repair muscle tissue after an intense workout—you guessed it. Your body needs protein. And according  to the U.S. Department of Agriculture’s latest What We Eat in America report, that message is coming across loud and clear. Men over the age of 20 consume an average of 98.9 grams of protein every day. But depending on your body weight, that could be far too much, or far too little.

For the average person, I recommend consuming 1 gram of protein for every kilogram of body weight each day. Since there are about 2.21 lbs in every 1 kilogram—take your body weight and divide it in half to estimate the number of grams of protein you should consume. In other words, a 120 lb woman should consume roughly 54 grams of protein each day. For clients on an intense body-building regime, I suggest increasing that number to 1 gram of protein per pound.

Choosing the foods that get you to that target number? Well that’s the fun part. I often suggest sticking with lean meats and fish for protein—since they pack a high protein punch with very little fat. And there are ways to get protein in other places, as well. Eggs, peanut butter, edamame—and of course, the highly beloved ancient grain, quinoa—these all offer 6-8 grams of protein per serving. Stay clear of marketing ploys to get you to buy products high in sugar and carbohydrates that claim to be enhanced with “Protein.” Whether you’re lifting weights, or practicing yoga, if you’re unsure of where to start in building your protein plan, keeps a running list of the top 40 protein-packed foods. It’s a great reference.

Ultimately, no matter what happens in the future of fad diets—protein is sticking around. No one wants to live in a world without Superman.

-Joe Johnson is a credited fitness coach and personal trainer. Learn more about Joe at

Sunday, January 18, 2015


What is “#YogiPOV”? Yogi Point of View (POV) is  a networking platform for all you guys to inter-connect with one another and gain a better insight into what other guys in the #ErosSport community are all about.

Here at Eros Sport we feel that the more we can bring everyone together and share more about each other’s practices and aesthetics, the more everyone’s point of view will be seen and heard.  Creating awareness between yogis, various types of athletes and men is an important goal and on-going effort for us.

This is a section of our blog dedicated to all you guys who are part of the #ErosSport community where you can learn about each other’s background and practice.  The #ErosSport community is inclusive of all types of sports, not just yoga.  It can be calisthenics, training, MMA, kickboxing or any other sports you practice.

The whole purpose of this is to create a platform where all our #ErosSport community can interact with each other and be able to see what each other is all about, hence the name #YogiPOV.

Dont’ forget to use the #YogiPOV on your photos so we can see what your practice is about.

Thank you all for being a part of Eros Sport!

Wednesday, December 24, 2014


As some of you may know by now, an important cause of Eros Sport is to help and sponsor the Bestesda Orphanage (Betesda Casa Hogar) in Mexicali, B.C. Mexico.

The main focus of Betesda is to provide a healthy home in a safe environment with respect and love. Bethesda promotes the overall development and welfare of children by supporting their socialization process and healthy living conditions.  The orphanage aids the development of skills in children by allowing them to acquire independence through spiritual and intellectual education.

Another goal for Bestesda is to create awareness and sensitize individuals, groups, businesses and government agencies to the needs of orphaned children.  

Eros Sport donates a portion of its net profits to the children of Betesda.  Together with other donors, volunteers, and monetary/non-monetary donations we are able to provide well being for these children.

This past weekend Eros Sport spent a day with the children for their annual holiday outing which took place at an outdoor recreational park.  Festivities included board games, piƱatas, and holiday treats for everyone.  Volunteers kept the children entertained throughout the afternoon and everyone enjoyed the holiday spirit.

For more information about Betesda please visit their Facebook page.  If you would like to donate to the orphanage please contact us.

Happy Holidays from all of us at Eros Sport!

Tuesday, December 23, 2014


A couple of weekends ago we met with Dean Polhman from ManFlowYoga while he was hosting his yoga retreat in San Diego, CA.

His take on men’s yoga really makes him a stand out yogi.  He focuses his workouts on upper and lower body muscle building and flexibility in a manner relatable to a lot of men who might me intimidated to try out yoga.  His teaching techniques and step-by-step tutorials walk you through the proper poses needed to achieve muscle and toning goals for your body.

He teaches classes based out of Austin, TX as well as personal training and remote training (webcam).  His website and YouTube channel offer an array of instructional videos that are easy to follow and carry through.  His vast experience in the use of yoga for physical fitness give you full insight on key workouts that target specific areas of your body.  Head over to his website and read up about his mission statement, his point of view and practice.

Below are some of his videos focusing on upper body tips as well as video review of our shorts.  Enjoy!

Saturday, December 20, 2014



Eros Sport invites EVERYONE to joins us as we and 15 other sponsors collaborate with 30 AMAZING guys in a month-long event.  
Here are some guidelines to follow for the challenge:

They will all be divided into 15 two-person teams.  Each night they will post the following day's posture (one moderate and one advanced variation) following this weekly schedule:

MONDAYS: Forward Folds
TUESDAYS: Balances
THURSDAYS: Arm Balances
FRIDAYS: Inversions
SUNDAYS: Backbends

All you have to do is post your option for that day, tag the hosts & sponsor for the day and hashtag #OMboytakeover.

Each pair of guys has the opportunity to feature a specific sponsor to their team. We are not asking that you go on a following spree if you don't want to.  We simply ask that you do show some love to the community by tagging the hosts and sponsors. 
The challenge will be awarding:
-15 winners (one for each team)
-4 Runner-Up winners (one for each week)
-1 overall grand prize winner



We are thrilled to be a part of this challenge and especially excited to see each one of them share their practice with the rest of the yoga community. Every one of these yogis is unique in their own way and each have a point of view. No better way to start off the new year than by having unity and camaraderie amongst one another.