We all know that cardio exercise and strength training can help to tone muscles and help get you in shape. But when there are deadlines that need to be met, work demands and household chores to be done, working out seems to fall further and further down the list of things to do. The easy fix for this is to try transforming those chores into a fitness routine. After all, you have to clean, so you might as well kill two birds with one stone! According to Vitality Fitness, an 150-pound person can burn approximately 190 calories per hour by completing general household chores. Here are a few ideas to get you and your home in tip-top shape.
Toning your legs…
If there are clothes or toys lying on the floor that need to be picked up, look at this as an opportunity to get those legs ready for beach season. Vitality Fitness suggested completing squats to pick up items on the floor. Just be sure to keep your back straight and bend at the knees instead of hinging at the waist.
Toning your arms…
Instead of lifting dumbbells, try washing the windows! Move your arm in a circular motion and continually change directions to tone your arm and shoulder. Just be sure to switch arms ever so often so both of your extremities get a great workout. I bet window washing now sounds a bit more appealing.
Toned arms can also come from washing and putting away dishes. As you suds up your dishes, try standing on one leg or raising up on your tiptoes for a quick calf exercise. When putting away dry dishes, if you have an especially heavy pot, plate or bowl, Vitality Fitness recommended doing a few bicep curls with each item. Just be careful not to drop it!
Grab a refreshment
Take a quick break from chores by fixing yourself a shake packed with the protein you need to tone your body. Naturade Total Soy All-Natural Original Powder comes in various flavors like Bavarian chocolate and French vanilla to satisfy your taste buds and deliver 13 grams of protein as well as vitamins, minerals and fiber without all of the added calories. Total Soy protein meal replacement may also keep your heart healthy and lower cholesterol. According to the Food and Drug Administration, 25 grams of soy protein per day may increase heart health.
Toning your abs…
When you're sweeping, raking or vacuuming, activate your abdominal muscles as you extend the tool out as far as possible. As you bring your rake or vacuum back in, you'll be toning your ab muscles as you clean. Discovery Health suggested putting a spin on your laundry routine, literally. Stand about 10 to 15 feet away from the washing machine and spin your hips as you toss the dirty laundry into the washer. This works especially well for wet laundry that is a bet heavier. This is a great activity for your abdominals, lower back and hip muscles. Who knew laundry could be such a great workout?
Making the decision to get in shape is a step in the right direction for your health. If you're looking to gain muscle and tone your body, regular exercise and weight training may be your answer. While exercise and strength training may work, there are other ways to support healthy muscle growth, such as whey protein powders.
What is protein?
According to Greatist, protein is a macronutrient found in a wide array of foods such as meats, dairy products, nuts and beans. Protein is made up of amino acids, which pose as building blocks of lean body tissue. One of the most popular forms of protein on the market today, according to Greatist, is why protein, which is a by-product of turning milk into cheese.
What are the benefits of protein powders?
One of the best ways to get whey protein is through a powder such as Naturade 100% Whey. This protein powder has several health benefits and is packed with essential amino acids that your body needs and comes in a variety of tasty flavors. These amino acids have been said to support athletic performance and recovery, and even may boost your immune health. Cysteine and methionine may enhance immune function through an increase of antioxidant activity and protection from cell-damaging free radicals.
Whey protein has also been studied to help aid in muscle growth. According to a study from Baylor University in Waco, Texas, over a 10-week period, one group of men took part in resistance training and were given whey protein while the others were only given a placebo. Those individuals who upped their whey protein intake had shown greater increases in fat-free mass and muscle strength.
Studies also show that whey protein could potentially help reduce hunger. In this study, Australian researchers had overweight men consume four different drinks. Those who drank the beverages containing whey had significantly reduced levels of ghrelin, which is a hormone that alerts your brain that you're hungry.
How can I use them?
Shakes and smoothies are a great way to consume whey protein. Simply stir in two scoops of powder with milk, soy milk or juice. You could also opt to enhance the flavor and texture of your shake with crushed ice and fruit. However, protein powders can be used for more than post-workout shakes. They can also be used in cooking to add protein to sauces, soups, stews, casseroles, cereals, pancakes and muffins! It's easy to up your protein intake when you have a protein powder like Naturade 100% Whey.
Cravings. They're all around us. In the morning, we have to choose between a chocolate donut and bran cereal. And during those late nights, that craving for sugar returns to sabotage our healthy diet. However, these sugar cravings don't have to have an appearance in your daily life. In fact, these may be able to be halted altogether. According to a study published in the August issue of Journal of the American Dietetic Association, vegetable protein is inversely associated with being overweight.
What is pea protein?
Pea protein is a natural plant-based protein that comes from yellow peas known as split peas. These peas are packed with protein, are hypoallergenic and highly soluble, and are therefore easy to digest. What this protein does, according to studies, is help to curb your cravings for sugary snacks. Essentially, it triggers a hormone that tells your body it's full. In other words, it may work to turn off those cravings. Dr. Oz challenged three women to try this pea protein powder. Each of them had cravings for calorie packed snacks like ice cream, cupcakes and French fries. By including the pea protein powder in their daily routine, they were able to shed hundreds of calories from their regular diets. In fact, each person on average cut out about 300 calories.
How can I get pea protein?
Pea protein is easy to fit into your diet with Naturade Pea Protein. This powder gives you all the benefits pea protein has to offer in a delicious vanilla or chocolate shake. It's equipped with nine essential amino acids, which serve as the building blocks of proteins and support our bones, muscles and connective tissues. This powder is perfect for those who struggle to fit protein into their diet. Enjoying this beneficial powder is simple. For a tasty morning shake that may curb your cravings, mix two scoops with some milk, ice and your favorite fresh fruits.
Other ways to curb cravings
Along with pea protein powder, there are a few other tricks that may work to stop those sugary fridge raids that end up costing you hundreds of calories. If you're one that constantly craves chocolate, Health magazine suggested collecting all of your candy wrappers in a jar instead of throwing them away. This will give you a reality check as to exactly how many sweets you're consuming per day.
If you do give in every once in a while - which is totally normal - forgive yourself and move on. Don't assume you've already thrown your healthy diet out the window and continue to binge eat. Women's Health said that one meal doesn't define your diet. So don't let it!
It's also a good idea to restock the shelves in your kitchen. When you're on the go in the morning, one of the easiest things to grab is a sugary donut or a calorie-packed pastry. If you don't have these items within reach, you won't have the option to eat them for breakfast. Women's Health recommended tossing the junk food and filling it instead with things like almonds, cheese, fruits and veggies, tuna, chicken and salmon.