Exercise and nutrition is one of the important things that we need to be doing to take care of ourselves– and yet, how many of us struggle to do this magical thing called: finding the time? Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.
Studies have shown that incorporating protein into diet can help build lean muscle and increase metabolism (which aids in fat loss!) Protein and excercising aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass and, especially for women, bone loss becomes a problem.
Today we’re teaming up with B-UP bars to discuss small strategies that you can do anywhere to help you get fit. These little portable bars are packed with a plant based fiber, they’re perfect for anyone looking to add protein and watch their carb intake since they are packed with 20g protein and 18-20g fiber. Unlike many comparable bars, these bars are low sodium and have only 2-3g of sugar!
Plus, they come in 6 delicious flavors:
- Peanut Butter
- Vanilla Peanut Butter
- Sugar Cookie
- Cinnamon Roll
- Chocolate Mint
As with everything that I stand behind on this site, these B-UP Bars are made with no artificial flavors, sweeteners, or preservatives– they’re also low sodium and gluten free. Plus, did I mention the chocolate mint?
Ready to put all of that protein to good use? Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.
1. The Bridge Butt Lift
Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.
Squats work the butt, the hamstring muscles and the quadriceps. If you arenít sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.
3. Reverse Lunges
Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.
This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you arenít comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.
Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.
These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.