If your schedule is so busy that you can’t fit in an hour to walk, take full advantage of your spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.

1.     Practicing stress-busters such as yoga or meditation prepares you for handling harried situations and finding your inner calm. If you interpret every stressor in your life as something you deserved or can’t handle, then your body will constantly be in flight-or-fight mode. Take the time to learn or master a stress-relaxing activity or sport.

Having enough muscle is important for health and being functional later in life.   After age 30 both men and women will lose 1-2 pounds of muscle a year if they don’t maintain it!!!!  No wonder why some baby boomers have problems going up and down stairs or getting up from a seated position. Each pound of muscle burns any where from 50-80 calories a day!  Most people do not lift weights or partake in any activity that maintains their current lean weight status. If you are limited with time you only have to commit to a 30-40 min overall body resistant workout one time a week to maintain your current status. Whether you are an athlete who wants to gain lean weight or someone who is trying to get your old body shape back these nutrition tips will help you be more effective!

1.     Eat within an hour you wake up in the morning

2.     Eat every 2-4 hours

3.     Eat 14-30grams of protein every 2-4 hours (females 14-24g/males 20-30g)

4.     Eat at least 6-10grams of protein and 30-60grams of carbohydrates within 30 minutes of a hard weight training session

5.     Drink at least half your weight in non caloric fluid ounces a day

Keep a “workout calendar” where you schedule and record your workout times and dates in a fitness diary. You’re far more likely to stick to a workout that you have planned in advance.

If you regularly hit the gym once a week, crank it up to three times a week. The extra workout gives you more energy, beats stress, curbs cravings, and eats up those extra un-necessary calories.

Give yourself small goals that are obtainable. Healthy weight loss is 1-3 lbs a week. Set yourself up for success by thinking ahead. Clean out your fridge and stock it up with healthy foods.