Increased Protein

Many diets of today’s society pull you back and forth, one telling you to eat more protein, and one less.
The fact is that if you are not exercising as much as you used to or if you are exercising heavily, your body could in fact need more protein than what the RDA recommends.
The good balance for either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20% or less of fat.
If you stick with this equation, you will benefit.

Quick Energy

Listen to your body.

If you find that you are dragging, eat the right foods that will give your body the energy needed and are healthy.

Examples of these foods include carrots, rice cakes, breakfast cereals, bananas, and potatoes.

Heat Therapy

Using heat therapy is a great way to reduce long-term effects or injury for overworked muscles.
If you have sore muscles and joints, use heat to help increase blood flow, relieve muscle spasms, and increase joint mobility.

Benefits of Heat Therapy

Historically, heat has been a natural remedy used to relieve pain and enhance the recovery process. Heat stimulates your thermoreceptors — receptors that respond to heat and cold — which, in turn, help block the transmission of pain signals to the brain. Thus, a continuous application of heat can significantly reduce your discomfort.

Heat therapy also increases blood flow, which helps to decrease stiffness, relax sore muscles and provide soothing comfort.

Note: Heat should not be used on areas of swelling and bruising. (If swelling occurs, use ice, then apply heat after the swelling goes away.)

Eat More

Before you get too excited, understand that when you eat, it is not how much you eat, but what you eat.
If you find that getting fit and eating less food is too hard, add more of the right food into your diet.
Great options include an orange, hard-boiled egg, small broiled chicken breast, and fresh vegetables such as carrots, celery sticks.
If you have a craving for something sweet, many delicious options are available such as Weight Watchers cheesecake or Chocolate Éclairs.
Getting fit does not mean total deprivation.

Abdominal Crunches

While you may not end up with a washboard stomach, you can do some things to get your abdomen in better shape.
Crunches have long been a favorite for many athletes for the very reason that they work.
Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips.
Do this slowly and start out with a set of ten crunches in three reps.
In other words, do ten crunches, wait a minute, do ten more, wait a minute, and then do the final ten.
As you get accustomed to these, you can increase both the number of sets and reps.


Easy Body Makeover for Busy Women

We all know how busy our lives get with work, kids, cooking, cleaning and the daily buzz of activities that are required of us. I have compiled a list of exercises that are quick and easy and can all be done while watching a little T.V.!

Arms: There is just no way of getting around this if your arms are a problem area. Get some small weights. Try your weights out in the store to decide which will be the best for you. Don’t buy anything you are not going to be able to lift for 10 reps. Remember, you can always go up in weight later. Next, work on your trouble area(s) in reps of 5 – 10 in the beginning and increase your repetitions as you are able to tolerate.

Legs: Have an exercise bike? This has got to be one of the easiest ways to work your legs. Check your second hand sporting good stores. Turn on Oprah or open a good book and go to town!

Abdominal: Lay on your back with your knees bent. Crossing your left ankle over your right knee, hands behind your head, touch your right elbow to your left knee. Then switch! Begin with as many reps as you are able to handle.

This is a pretty painless workout and will help to keep you in shape when time is of the essence!

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