THE BENEFITS OF PROTEIN

Protein offers great benefits to women. It has been proven that when we have cravings it is either because we are dehydrated or taking in an insufficient amount of protein. Protein will help your body recover after a strenous workout and build lean muscle.

Protein also boosts your metabolism. The faster your metabolism works, the less food your body will be able to store as fat. Remember, that each pound of muscle burns 35-50 calories per day.

I recommend starting your day with a protein shake and a piece of fruit. Have another shake post workout or as a snack. The average 150 pound women that is working out 4-5 days a week should consume 50-80 grams of protein per day. If your workouts are very strenuous, this number jumps to 80-115 grams of protein.

There are some great shakes on the market but more nasty ones. I have found that most clients prefer the chocolate flavor in any protein shake they try. My favorite premade shake is Muscle Milk Light. There are only 100 calories and 15 grams of protein. It is perfect for women who are trying to lose weight and gain lean muscle. These are pricey so they are great for individuals who don't have time to make their own shakes. You can purchase Muscle Milk Light at Wal-Mart, Target and GNC. My favorite protein powder is EAS Protein Powder. It is very inexpensive and can be found at Wal-mart and Target. There are about 140 calories and 27 grams of protein for 2 scoops. I mix mine with water instead of milk to elimanate calories.

Protein has so many benefits to offer women so don't be afraid it is going to make you bulk up. You will notice such a great difference in your body and hunger cravings once you incorporate more protein into your diet so drink up!

EXERCISE OF THE DAY: SWIVEL SQUAT

Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back into a squat; make sure to keep your knees from extending over your toes. Press back to a standing position as you rotate your torso and outstretched arms to the right. Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. 10 to 12 reps. Repeat exercise 3 more times.

You can make this move more challenging by holding dumbbells or a medicine ball.

ON-THE-GO LOW CALORIE OPTIONS: TACO BELL

Steak Taquitos: 310 calories

Fresco Fiesta Chicken Burrito: 340 calories

Fresco Ranchero Chicken Soft Tacos (two): 340 calories

(*Eat This Not That 2010)

EXERCISE OF THE DAY: GLUTE BRIDGE WITH TRICEP EXTENSIONS

Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. Return to start. Repeat for one minute and then rest for one minute. Do four times through.

ON-THE-GO LOW CALORIE OPTIONS: CHIPOTLE

Carnitas Salad (with pinto beans, cheese and green salsa): 435 calories

Chicken Bowl (with black beans, cheese, lettuce and tomato salsa: 435 calories

Three Cripsy Steak Tacos (with black beans, tomato salsa and lettuce): 515 calories

(*Eat This Not That 2010)

EXERCISE OF THE DAY: MOUNTAIN CLIMBERS

Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It will seem as though you are running in the pushup position. Alternate back and forth as fast as you can. Do as many as you can for one minute and then rest. Repeat 4 times.

ON-THE-GO LOW CALORIE OPTIONS: STARBUCKS

Grande Caffe Americano: 15 calories

Grande Skinny Vanilla Latte: 130 calories

Strawberry Banana Vivanno: 280 calories

Bacon, Gouda and Egg Frittata: 380 calories

(*Eat This Not That 2010)

EXERCISE OF THE DAY: DUMBBELL SQUAT TO HIGH PULL

Standing with your feet shoulder-width apart, hold 5 to8 lb dumbbells against your thighs.

A. Keeping your arms straight, squat until your thighs are parallel to the floor, bringing the dumbbells between your legs.

B. Return quickly to standing and then pull the dumbbells up to your shoulders, keeping your elbows out. That’s 1 rep. Repeat 12 times.

ON-THE-GO LOW CALORIE OPTIONS: MCDONALD'S

Honey Mustard Snack Wrap: 260 calories

Filet-O-Fish: 380 calories

Big N' Tasty: 460 calories

Sausage Patty with Scrambled Eggs: 340 calories

(*Eat This Not That 2010)

HOW TO CUT CALORIES SAFELY AND EFFECTIVELY

We all know that weight loss comes from burning more calories than we take in. Exercise will help you burn calories but you really need to be aware of the amount of calories you are eating.

The best way to know how many calories you should be eating in order to lose weight is to add up the amount of calories you take in on a regular day. Be honest with yourself. Once you have that number, subtract 500 calories. This will allow you to safely lose 1-2 pounds per week. If your weight loss halts for a week or so, you can cut that number by another 200 calories.

It is recommended that you always take in at least 1200 calories. Anything lower than that and your body will think it is starving and actually hold onto fat. There are also calculations you can do to see the amount of calories you need in order to reach your goal weight. If you are interested in that exact number, you can email me at kristin@fitbydefinition.com. I will need to know your current weight and your goal weight.

EXERCISE OF THE DAY: ALTERNATE-LEG DEAD LIFT

Hold 5 or 8 pound dumbbells in each hand and stand on your right leg, lifting your left leg a few inches behind you.

A. Keeping your back straight, lean forward from your hips until your body is almost parallel to the floor, the weights in line with your shoulders.

B. Return to start. That's rep 1. Repeat 12 times, then switch legs.

MY FAVORITE PROTEIN BAR

It would be an understatement if I said I have tried a couple of protein bars. However, I can officially say that today I had the best ever! It has 10 grams of protein and 180 calories so it is a great snack or small meal replacement.

I absolutely love the Dark Chocolate Cherry Almond Bar by Honey Stinger. It tastes like a chocolate covered cherry with a hint of honey. No cardboard aftertaste like most bars :-)

Click on the link below. Once there, click on the 10g protein bars under the Jump Around Column on the left.

http://www.honeystinger.com/index-1.html#10g_protein

BENEFITS OF STRENGTH TRAINING FOR WOMEN

There are many reasons that women should add strength training into their fitness routine. Here are just a few.

• Strength training is the fasted way to increase lean muscle mass. Each pound of lean muscle mass burns 35-50 calories per day.


• Unlike men, women don't gain size from strength training because we have 10-30 times less of the hormones that cause muscle hypertrophy. However, we will develop tone and definition.


• Research has found that weight training can increase spinal bone mineral density by 13% in 6 months. This is our best defense against osteoporosis.


• A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Mainly because women who strength train commonly feel more confident and capable.


• In addition to reshaping your body, strength training also reduces stress, improves flexibilty and balance, promotes better sleep and helps prevent injury

So what are you waiting for? Make strength training a part of your routine for 2010.

http://www.fitbydefinition.com/

EXERCISE OF THE DAY: STABILITY LUNGE

Stand with your feet should-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in.

A. Hold for 5 seconds, then slowly drop your right foot into a front lunge.

B. Bring your left leg forward and return to standing.

That's 1 rep. Do 12 on each leg, alternating sides. Repeat entire exercise 2 more times.