Posts tagged with "protein"

Mina tocalini illustrates article for 360 MAGAZINE

Brands You Will Love In 2021

There is no shortage of new and established products out there for consumers to try in 2021. One thing that has become obvious over the past year is consumer preference for quality. Because online shopping has skyrocketed consumers in the U.S. and around the world are seeming to tend to require more information about the products they buy. The reason being that, while browsing is something you do even when shopping in person, the level at which you can browse when ONLINE shopping is far superior. 

Say you are at a big box store looking at laptops. Maybe there will be ten options there for you to choose from or, if the place is especially large, maybe you’ll get twenty. But on the internet, there are literally hundreds of options – all of which you can research and choose from at your leisure until you choose the right one. While increased variety is certainly not a bad thing, it can also lead to something called “decision paralysis” where your mind gets overwhelmed at the number of options and defaults to something familiar. This is where curated lists like the one below come in handy: We did the research to pick out some of the best brands so that you don’t have to!

Organic Protein

Whether you are a fitness fanatic or not, protein powder is on just about everyone’s shopping list these days. Supplementation should not be thought of as a “substitute” for a good diet but, when taken in combination with a good diet, high-quality (preferably organic) protein products like those from Orgain can make a world of difference in terms of your overall health. 

Adding a high-quality protein powder or drink to your diet can lead to better muscle growth, improved appearance of your skin, more energy, less hunger, and more. 

A Secure, Portable Cubby

Tech Tub2 is a way to keep multiple electronic devices safe when you travel with kids, or students, or whatever the case may be. The device is epecially designed for educators but also has important uses for coaches, parents, and others.

Athletic Apparel

Like every other facet of life, exercise (and physical activities in general) have a uniform. That’s not to say you should be wearing a suit on the basketball court, but you should be wearing the athletic version of the RIGHT STUFF. And that’s where tasc performance comes in. Offering some of the best in bamboo-based technology, clothing from tasc will help you look the part and feel the part whenever you are doing something athletic. It’s high-performance athletic apparel for adults with an authentic approach to their fitness.

High-Quality CBD

CBD has a wide range of benefits, many of which are only now be discovered by the American public. But not all CBD is created equal. If you are looking for a product to help you sleep better or to help reduce your muscle or joint aches and pains, considering going with broad spectrum CBD from Healist Naturals.

Shaving Done Right

LTHR Shaving makes shaving a genuinely enjoyable experience. Sure we all know that a warm, old-fashioned shave feels better and makes you look better than a rush job. But who has the time? With the hot lather shaving device by LTHR, now you do!

The Best In Men’s Jewelry

JAXXON is bringing back men’s jewelry in a big way. Whether you’re thinking about a gold chain, silver bracelet or anything in-between checkout JAXXON for high-quality jewelry at reasonable prices.

The Best Way to Get Comfy

This faux fur blanket from Everlasting Comfort is the only comfort you’ll need while traveling or when snuggling up on the couch. The right blanket makes all the difference when it comes to sleep or relaxing at the end of a long day. That is why, even when it comes to your blanket, it pays to get something that is genuinely high quality and which will feel comfortable enough to help sleep better and relax easier.

Conclusion

Organic protein, athletic apparel, and more. Many products have come out over the past year with those listed here being among the best. Enjoy!

Health image by Nicole Salazar for use by 360 Magazine

A Guide to Fresh Foods and Diet Balancing Without Feeling Guilty

When it comes to dieting, you may dread it because you think it involves omitting your favorite foods. The good news is a balanced diet can include many of your favorite foods. Here is a guide to fresh foods and balancing your diet without feeling guilty.

What Is a Balanced Diet?

A healthy and balanced diet includes foods from all food groups, such as:

  • Fruits and vegetables.
  • Starchy foods.
  • Dairy.
  • Protein.
  • Fat.

Fruits and Vegetables

Your diet should include a daily serving of fruits and vegetables. You need to consume at least five servings of fruits and vegetables. These foods are essential diet components because they provide your body with important minerals and vitamins. Fruits and vegetables help prevent disease, helps with digestion, and lowers cholesterol. The foods in the fruits and vegetables food group are low in fat and help with satiety, feeling full.

What Counts as One Portion of Vegetables and Fruits?

  • Half an avocado or grapefruit
  • One slice of a large fruit (pineapple, melon)
  • Two plums (or similar sized fruit)
  • A dessert bowl filled with salad
  • One pear, apple, or banana

Keep in mind canned, dried, and frozen fruits and vegetables also count towards your daily serving for this food group.

Starchy Foods

Starchy foods include bread, potatoes, pasta, and rice. This food group should account for one-third of the food groups you eat. Starchy foods are an essential source of fiber and energy. These starchy foods also provide ample amounts of vitamins, calcium, and iron. Avoid adding extra fat sources to these foods by not using spreads, butter, jam, oil, or cheese.
A good diet technique to practice is to base most of your meals around high-starch foods. Consider starting your day with a whole grain breakfast cereal and having a sandwich made on whole grain bread for lunch. Your dinner can include rice or potatoes with your meal.

Protein

The protein food group contains many foods, including fresh seafood.

Pulses

Pulses include beans, lentils, and peas. These foods are naturally low in fat and a good source of vitamins, minerals, and fiber. Pulses are great additions to soups, sauces, and casseroles because they provide additional flavor and texture to your meals. Other sources of vegetable protein include Quorn, tofu, mycoprotein and bean curd.

Fish

Fish is an excellent source of vitamins, minerals, and proteins. You should try consuming at least two portions of fish weekly. One portion of fish should be oil rich, and the other portion should be tinned, frozen or fresh fish. Oil-rich fish includes mackerel and salmon that contain Omega-3 fatty acids. These fatty acids promote heart health and are a great source of vitamins A and D.
You also have the option of white fish and shellfish. Skate, haddock, hake, plaice, cod, and coley are white fish that are low in fat and contain different vitamins and minerals. These fish are healthy meat alternatives. When you’re buying fish tinned in brine or smoked fish, check the high salt content label.
Marlin, shark, and swordfish are other protein options. You should not consume more than one portion of this type of fish per week because it contains mercury, a toxin that can cause liver and kidney damage, among other adverse health effects. You can prepare fish by baking, steaming, grilling, and frying it, but fried fish is the option that contains more fat.

Eggs

Eggs are a part of a balanced diet because they are a great source of vitamins, protein, and minerals. Although there are no limitations on the number of eggs you can consume, avoid adding unhealthy fats, such as oil and butter. Eggs are the healthiest when they are boiled, scrambled or poached. If you prefer frying your eggs, use vegetable, olive or rapeseed oil.

Meat

Meat is an excellent source of B12, a vitamin that is solely found in food from animals. Meats are also a good source of vitamins, proteins and minerals. You have the option of red or processed meats. Red meat includes venison, beef, pork and lamb. Processed meats include salami, sausages, burgers, ham, bacon, and other cured meats. Consuming an excessive amount of red or processed meats increases your risk of developing bowel cancer.
You should limit your meat consumption, red or processed, to 70 grams per day (about two slices of roast meat or equal to two sausages). Consuming ample amounts of meat that is high in saturated fats increases your risk of developing heart disease, having a stroke, and increases your blood cholesterol levels.

Fat

The fat food group includes oils and spreads. Many fats in diets are essential, such as those found in olive oil, vegetable oil, and rapeseed oil. These oils contain unsaturated fats, which help reduce your risk of developing heart disease and lower cholesterol.
Some foods contain unhealthy fats, such as cakes, full-sugar soft drinks, biscuits and snacks, such as chips and snack cakes.

Hydration

Hydrating yourself with water is excellent for your overall health and well-being. Drinking water flushes toxins from your system and improves every aspect of your body’s functions.
When you’re dieting, consider each of the five food groups to ensure you’re maintaining a healthy, balanced diet. Following the food pyramid will help you understand your food needs, and you will not feel guilty about many of the foods you consume daily.

Organic PBFit

Better Body Foods’ Organic PBfit is everything you love about peanut butter, made better. Whole-roasted organic peanuts, pressed to perfection, means Organic PBfit contains 87% less fat than traditional peanut butter, and about 1/3 the calories. In contrast to regular peanut butter, Organic PBfit is only 70 kcal compared to 188 kcal and only has 2 grams of fat compared to 16 grams of fat. All that’s left is powerful organic peanut protein, and a rich, guilt-free flavor you’ll crave on everything. So go ahead — lick the spoon.

The process for making Better Body Foods’ Organic PBfit peanuts starts in the humid climate of the state of Georgia, USA, where 2 out of 5 peanuts in the US are grown. After they are collected, the peanuts are gently roasted and pressed to remove most of the oil (fat and calories). Those pressed peanuts are then grounded into a fine powder and blended with coconut sugar and a pinch of salt. Finally, Organic PBfit peanut butter powder is packaged in a GMP and SQF certified facility in Utah. 

Visit their website for PBfit recipes! 

About Better Body Foods:

With a family history of diabetes, founder, Stephen Richards, made a life-changing decision: To become healthier by making better food choices. That’s why he created BetterBody Foods®. To produce delicious, nutritious and ‘better for you’ foods he felt comfortable sharing with his family. Stephen’s journey took him to Mexico, the land of agave, and then to Asia, home to coconut oil, coconut flour and coconut palm sugar. And that was just the beginning.

Today, they source natural ingredients from over 20 countries and do all the blending and packaging ourselves in our state of the art facility at the foothills of the Rocky Mountains, Utah. They don’t produce anything they – and their families – wouldn’t eat themselves, maintaining the highest standard of food safety and the best taste. 

In addition to their website, their products are available at major retail stores including Walmart, Costco, HEB, Albertson’s, Amazon, etc.

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Snack Smarts: Raise Your Nutrition IQ

By Simon Sum, DCN, RDN, ACSM-CPT, FAND, Director of North America Scientific Affairs, R&D at Herbalife Nutrition
 
The good news: nearly 90% of consumers read nutrition labels. The bad news: people don’t always understand the vital nutritional terms on labels. Nutrition IQ is critical to supporting healthy eating habits and reducing the risk of chronic disease. For example, according to The International Food Information Council Foundation, nearly two in three people have heard of nutrient density, but far fewer can explain what it means. And while many consumers now understand that protein is a vital addition to meals, they are less picky about their protein when it comes to snacking.
 
First, let’s first review why protein is critical to our daily diets. Proteins are essential macronutrients that help to maintain our immune systems and build muscle, bone, skin, and hair. Without consuming the appropriate amounts of protein, you run the risk of missing out on these essential functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened heart and lung function, and even early death. Available evidence indicates that it’s the quality of protein (or the protein “package”), rather than the amount of protein that likely makes a difference for our health. 
 
Nutrient density is the measure of how much nutrition you get per serving or per calorie eaten and vital to achieving a nutritious diet. When choosing between two food items with the same calorie amount, one food choice can provide your body with the protein, fiber, healthy fats, vitamins, and minerals we need every day. In contrast, another option may provide empty calories from sugar and saturated fat with no other significant nutritional benefits.
 
Snacking often gets a bad rap because many options are loaded with sugar, saturated fat or excessive salt. And the food industry has responded to this challenge with endless “low sugar” and “low sodium” snacks – but that does not mean that the nutritional benefits are increased. The next evolution in the quest for better-than snacks has come in the form of protein labeled options. But while protein is good, not all protein snacks are created equal, and consumers may end up with a food solution that sounds healthy but is not.
 
One of the challenges with finding nutrient rich snacks is that until recently, there was no tool available for health professionals or food manufacturers to determine the nutrient density of protein snack products. Working with a team at Herbalife Nutrition, we created an index to identify the comprehensive profile of nutrient rich protein snacks. And the results were illuminating for consumers wanting to grab a bite that satisfies their hunger needs but also supports their desire for good quality protein snacks. 
 
Our study, entitled “A Modified Nutrition Rich Food Index to Assess Nutrient Density of Protein Foods and Snacks” presented at last month’s American Society for Nutrition annual meeting, demonstrated that good source protein food products are snacks with vitamins A and D, calcium, and fiber. At the same time, consumers should also look for products with a low amount of saturated fat, sugar, and sodium. As for calorie count – a healthy snack should be 100-150 calories to prevent hunger and maintain satiety before the next meal. So next time you grab a yogurt, shake, or protein bar – don’t just count calories, but also the vitamins and fiber to increase your healthy food options and raise your snacking IQ.
 

7 Tips to Increase Effectiveness of Your Workout

Workouts can do a lot more than just improve your physical fitness, it builds your confidence, keeps stress and anxiety at bay, extends life expectancy and keeps you happy. If you spend hours at the gym for same reasons but are not satisfied with the result, then you have to bring in a few changes. Otherwise sooner or later you are bound to give up. Few practices can increase the effectiveness of your workout and make it a fun activity. Take notes, put your shoes on and get started.

  1. Always Warm Up First

Never ever skip warm up sessions. If you think just doing heavy workout is enough to achieve physical fitness, then you are wrong. When you do warm up sets, you are conditioning your body for all the intense activities that are to follow. Warming up increases your speed and endurance, gives you flexibility and is very crucial to prevent injuries, which are very common during gym sessions.

  1. Short and Intense Workout

Spending three hours in the gym would not yield result if all you do is few minutes of cycling, take half an hour break, then a few crunches and a juice break. When working out, focus on quality, not quantity. Thirty to forty minutes of intense workout is enough for the day. But make sure in that time you are doing everything from push-ups to squats to crunches to weightlifting. Time is not an excuse now.

  1. Supplements

Even after a proper diet, your workout sessions can make you feel drained for the rest of the day. And that’s where supplements come in. Supplements like multivitamins, whey protein powder, creatine, and even caffeine is emerging as an effective supplement for workout. If you’re into taste then checkout best tasting protein powders 2019.

  1. Golden Rule – Proper Diet

It has been stressed enough that a balanced diet is the key to living healthy and longer. All the workout would be of no use if you end up munching on burgers, pizzas, donuts and sipping coke every day. Your body needs fuel to keep up with your energy requirements during and after workouts. Design and follow a balanced diet and take a good intake of protein and carbs. Drink water regularly and switch from coke to natural juice.

  1. Workout Partner

If going to the gym seems like an ordeal to you and you end up skipping gym days too often then get a workout partner. It can be your better half, any friend, family member or even a colleague. When you have a companion to accompany you, train with you, talk about the common topic and share progress with, you are most likely to stay motivated for longer duration ensuring continuity.

  1. Let the Music Play

Many researches show that music enhances your durability during workout sessions. High beat motivating music gives you an adrenaline rush and gives you mental strength to do that one more set. It also motivates you and distracts your mind from recognizing body pain from exertion. Design your own playlist of songs that activates your mind and body and makes you want to move. You’ll see the difference.

  1. Keep Track

How will you progress if you don’t remember the last milestone that you achieved? If you want to do better than yesterday, then it’s important to know what exactly you did yesterday so start keeping track of your workout sessions from the beginning. Note down the days, session time, break time and all the numbers. This way you can actually see if you made any progress or not. If not, time to increase those numbers.

If you’re into exercising and working out, then you are already in the right direction my friend. You choose to live better every day when you choose to work out every day so keep the spirit high and earn your good health.

HueApproved Scanner

The Easy & Fun Way to Choose Healthy Products: NEW HueApproved Scanner

If you have ever found yourself looking at labels at the grocery store or online and trying to decide on the best product for you, our HueApproved Scanner will make it easy for you! 
Check out how it works here:
Our philosophy is simple:
Food as Fuel to Color Your World.

We are a third party, unbiased, wanting to help you make the best lifestyle choices!

We love simple. Easy home cooked meals. Lots of colorful fruits and vegetables. Nutritious products with clean labels. But cutting a pathway through the clutter can be hard work and we need your help.

Nutrients are important. Using the nutrition label or recipe analysis, we check protein, fiber, sodium, sugar, and saturated fat.

Ingredients are important. We look for recipes developed by our HueChefs made with whole minimally processed ingredients and we look for packaged foods with fewer additives.

Behaviors are important. Making time to cook at home is best but we know you need other more convenient options.

And finally the pattern is important. At the end of a day, it’s the sum total of individual choices that determines the pattern. The more variety you bring into your day, the better.

So we envisioned a pattern for a good food day based on nutrients, ingredients, and behaviors. Then we developed a tool to assess how well a product or a recipe compares to that pattern on a scale of 1 to 7.

We sum the scores to get a final value between 1 and 7. The higher the number, the more we approveand we need your help to test it out for us!

To test our tool, please go to:

http://hueapproved.com/scanner/

Please let us know what you think and share with your friends!!!

FOLLOW US ON SOCIAL MEDIA FOR LIVE EVENTS AND PROMOTIONS:

FACEBOOK: http://www.facebook.com/HueTrition

TWITTER: http://twitter.com/eathues

INSTAGRAM: http://www.instagram.com/huetrition/

PINTEREST: http://www.pinterest.com/HueTrition/

HueTrition™ is a nationally-recognized family wellness program that utilizes cutting-edge technologies to promote a balanced, and active lifestyle that includes a daily variety of colorful fruits and vegetables from an early age while encouraging sensible choices for the planet.

Another New Platform!

HueLive Promo video– 

http://youtu.be/Y25pjd2ycT0

How To Make Healthy Fun & Simple: Personal Chef & Nutrition Expert Online

Ever wondered what it would be like to have your own personal chef and nutrition expert a your place? Check out our new HueTrition Live online space where you can contact experts, attend health & wellness support groups, see healthy culinary events with our Chefs, take online classes & reach your goals all in one! To book your private online session, please visit:

http://huetrition.com/shop/

What can we do to help you achieve your health & wellness goals in 2019? What sort of content would you like to start seeing from us? 

Please comment below any suggestions, or if you have any questions or would like to ask about HueTrition Live, please e-mail us at info@huetrition.com.       

To sign up for any of our Live Events or to have a conversation with our experts, please visit:

http://huetrition.com/shop/

You can get our nee HueTrition ebook How to Make Healthy Fun & Easy, a roadmap to a colorful plant-based diet with link below:

http://huetrition.com/resources/

To Read Full HueApproved Hue Launch Story, please visit:

http://huetrition.com/blog/2019/04/19/introducing-the-hueapproved-scanner/

Quinoaplex

Quinoaplex, a product made of hydrolyzed quinoa protein that protects hair before and after coloring/bleaching. Quinoaplex resolves the issue of thinning hair, split ends, hair breakage and damages. The reason why quinoaplex works is because h air is made up of 85% protein and as we get older, we expose hair to chemical products and gradually lose this protein. Without enough protein in your hair, you damage it even washing with regular shampoo and conditioner strips it of essential protein . B enefits for Quinoaplex:

-Hydrolyzed quinoa protein (mother of all grains) has the same structure of the protein that is in our hair, naturally. By applying the quinoa protein to the hair, we give it the protein required through the molecules of the organic, natural quinoa protein. Because of the size of the hydrolyzed protein, it enters the bulb where hair is produced, under the scalp, feeding the hair. Therefore, the hair that is produced by the body, grows stronger and reduces hair loss.

-You can carry and travel with the Quinoa Protein (the smaller 1.7oz – and for home 4oz) and spray and quickly massage throughout the day. It will not only provide volume, but also make the hair manageable without gels and sprays, which block the cuticles and increase hair loss.

-Hydrolyzed Quinoa Protein comes in one bottle treatment that supplements the hair from the inside out, with the protein that the hair lacks. Throw it in your gym bag or your purse or travel with it. For more information, please contact me and visit quinoaplex.com

Appropriate Protein Intake

Okayama University research: Estimating appropriate protein intake

In a recent study published in eLife scientists at Okayama show how proteins can hamper an organism’s growth

Biochemists have shown that very high protein levels can be harmful to cells in the human body. However, exactly which proteins fall under this category remains a mystery. Mr.Yuichi Eguchi (graduate student) and Associate Professor Hisao Moriya’s research team at Okayama University recently reported a framework for discriminating between which proteins are toxic at excessive levels and which are not.

The theory behind this phenomenon, also known as the protein burden, is that accumulation of excessive protein within the cell will deplete the cell of resources, such as energy. The limit required to reach this burden though, is not the same for all proteins. Green fluorescent protein (GFP) is a harmless protein artificially introduced into cells for visualizing the insides of the cell. When GFP levels were increased within yeast cells, they found that GFP up to 15% of total protein content was harmless to the cells. Using this measure as a standard, Associate Professor Hisao Moriya’s team set out to estimate the burden limit of functional proteins in the cells. 29 proteins essential for energy production were subsequently over-produced.

While many of these proteins also had limits close to 15%, suggestive of their harmless nature, some of the proteins showed growth retardation and other unpleasant effects at lower levels. One such protein was found to accumulate within the mitochondria. Clogging the mitochondria prevents cells from producing oxygen. Another protein was found to undergo structural changes and aggregate into big pieces. Another reason for some of these proteins having a low burden limit, was due to metabolic disturbances induced when they were produced even slightly higher than usual. When these proteins were inactivated by mutations, their burden limit increased. Lastly, the researchers also found that certain proteins showed growth retardation, even at very low levels. Further investigation revealed that such proteins are programmed to remain at inherently low levels. Therefore, even small changes to their concentrations can be dangerous.

This study paved a framework for biologists to make distinctions between proteins based on how toxic they are when present in abnormal amounts. These differences could be attributed to the function, structure or genetic programming for that protein. Scientists can hope to use this framework to investigate proteins that are associated with diseases such as Alzheimer’s disease or Parkinson’s disease.

Background

The protein burden: Each protein has a distinct function within cells. Proteins are found in millions within the cell, and are synthesized or increased when required. Their levels subside when the cell doesn’t require them anymore. In certain conditions, such as neurodegenerative disorders, the levels of some proteins inherently remain high. Because the cell is not used to this, a battle to reduce these proteins ensues. This not only uses up the cell’s energy but damages the cell in the process.

By measuring the expression level that causes growth defect (expression limit), Eguchi and Moriya established a framework to distinguish harmful proteins from harmless proteins upon overexpression. They also found that some proteins were harmful upon overexpression because; they form aggregation through cysteine residues (S-S bond), they are transported into mitochondria, and they trigger metabolic perturbation.

About Okayama University

Okayama University is one of the largest comprehensive universities in Japan with roots going back to the Medical Training Place sponsored by the Lord of Okayama and established in 1870. Now with 1,300 faculty and 13,000 students, the University offers courses in specialties ranging from medicine and pharmacy to humanities and physical sciences. Okayama University is located in the heart of Japan approximately 3 hours west of Tokyo by Shinkansen.

USDA MyPlate Campaign

USDA Announces Launch of the Start Simple with MyPlate Campaign

In a continuing effort to help Americans make healthy food choices, and in honor of National Nutrition Month, U.S. Department of Agriculture (USDA) Secretary Sonny Perdue today announced a new campaign to help simplify the nutrition information that surrounds us each day.

USDA recommends people visit here to get started with tips on the MyPlate food groups, or to use a variety of simple resources to put these tips into action. Online resources include the MyPlate Plan and widget, a tip sheet, the MyPlate Action Guide, a one-week menu template, as well as a toolkit for nutrition professionals.

USDA also invites Americans to join the #MyPlateChallenge by sharing healthy eating tips or ideas related to the five MyPlate food groups. People can post a MyPlate-inspired healthy eating tip with a photo or video and share it on social media. Once they post their healthy eating tip, people can challenge a family member, friend, or co-worker to share their own tip.

Join USDA as we celebrate the different ways people strive to eat healthy and Start Simple with MyPlate! View more information about the challenge here.

About USDA’s Food and Nutrition Service

USDA’s Food and Nutrition Service aims to increase food security and reduce hunger by providing children and low-income people access to food, a healthful diet and nutrition education in a way that supports American agriculture and inspires public confidence. In addition to co-developing the Dietary Guidelines for Americans and providing nutrition education through MyPlate, the agency administers a network of nutrition assistance programs that comprise America’s nutrition safety net. For more information, visit our website.

LIIFT4 Effective Strength Training Routine

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep:  Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day.  Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep.  Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.