Si haces deporte y requieres mejor ingesta de proteina yo te puedo ayudar. Si has tratado de subir en masa muscular o si tienes unos kilitos de mas que no te dejan aguantar en el gym, tambien te puedo ayudar. Escribeme que con gusto te puedo asesorar.

STEP ONE: Your Healthy Diet



Instead of ''three squares,'' try eating three small meals and three snacks daily. Frequent small meals keep your blood sugar stable and avoid energy highs and lows. As you plan your meals and snacks, include a mix of these healthy foods:



Lean sources of protein - most women do not eat enough!

Legumes (lentils and beans)

Foods with soy protein (soy nuts, soy milk, or tofu)

Raw and leafy vegetables and fresh fruit

Low-fat milk, cheese, and yogurt

Whole grain bread, cereal, and pasta

Fish with Omega-3 fatty acids (tuna, mackerel, herring, sardines, salmon, shellfish)

Foods to avoid include salty lunch meat, sausage, bacon, high-fat cheeses such as brie, white bread, cake, cookies, jam, honey, molasses, high-salt snacks like potato chips, caffeinated drinks, coffee, tea, soda, and alcohol.



STEP TWO: Get Physical!

Moderate exercise is great for overall fitness and helps reduce stress. Exercise raises HDL (''good cholesterol'') and reduces triglycerides (fats) in the blood. It builds strong bones, increases heart and lung capacity, and reduces fluid retention. It also causes the release of endorphins, nature's mood elevators, and increases oxygen and blood flow to muscles, reducing tension. Research shows even a moderate amount of exercise can help. In one study as little as 1 hour and 10 minutes of aerobics, 50 minutes of running, or 1 hour and 20 minutes of swimming a week relieved symptoms.



A brisk 20 to 30 minute walk three times a week is a favorite exercise routine among many women who contact Women's Health America. And, because walking is a weight-bearing form of exercise, it has the added benefit of building strong bones. Other forms of weight-bearing exercise include dancing, tennis, certain yoga poses, running, and weight training. The quantity and type of exercise are less important than exercising regularly. We recommend about 20 minutes of exercise three or four times a week.



STEP THREE: The Right Nutritional Supplements for You

Our ProCycle® vitamin/mineral supplements were developed to support a woman's healthy hormone balance.



ProCycle® PMS was specially developed for women with PMS. This therapeutic nutritional supplement contains a balanced combination of B vitamins, magnesium, and calcium. ProCycle® PMS contains a beneficial 2-to-1 ratio of magnesium to calcium, shown to help regulate muscle relaxation and blood sugar, and to promote sound sleep. Magnesium may also help reduce the risk of heart attack, stroke, and hypertension, and help prevent migraines in pregnant women.



ProCycle® Gold is designed exclusively for women during perimenopause, menopause and beyond. It contains a precise ratio of vitamin E, B vitamins, magnesium, calcium, zinc, and boron. The calcium citrate in ProCycle® Gold is easily absorbed. ProCycle Gold is ideal for women using hormone therapy, as well as those who can't take estrogen or prefer to manage their menopausal symptoms by combining diet and exercise.



Get the essentials you need for self management of your PMS, perimenopause or menopause symptoms with our Essentials Collections.



STEP FOUR: Stress Management

The hectic pace of women's lives can make it difficult to find time to relax. That makes it even more important to set a regular time to slow down. For most women, relaxation isn't just one thing - it's a balance of social, physical, creative, and spiritual activities. But remember, if you experience ongoing physical symptoms or illness, don't assume they're ''just stress.'' Talk to your healthcare provider.



STEP FIVE: Educate Yourself

Self-care also includes taking time to learn about your body and options for healthy living. We recommend that every woman read The HRT Solution by Marla Ahlgrimm, R.Ph. and John Kells. Self Help for Premenstrual Syndrome by Michelle Harrison M.D. and Marla Ahlgrimm, R.Ph., is another helpful reference for those with PMS. For these books and the latest women's health information, simply visit our online bookstore.

Training Tips

Over the years, I've found myself changing my programs, exercises, and ideas fairly regularly. Sometimes things work well, other times they don't. There is a constant, ever-evolving educational process that comes along with working in the strength and conditioning field. My goal is to create the most effective, efficient training programs possible, so I regularly experiment with new ideas, exercises, and concepts that I either invent or borrow from other professionals. Here I have compiled a list of 10 tips I feel are extremely important in reaching your strength-training goals. These are tips I have incorporated for many, many years. In other words, while many other things come and go in my programs, these elements form the foundation of my training programs.





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1. Full Front Squats are very effective

Ahh, the almighty king of the lower-body exercises...



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2. Olympic-Style Lifts work the entire body

This is where most people fail to get the most out of their strength-training programs...



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3. Don't Forget Single-Limb Exercises

Squats, bench press, deadlifts, and even power cleans all involve using both limbs in unison...



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4. Hip-Dominant Exercises Fill in the gap

Most strength-training programs emphasize knee-­dominant exercises such as squats, deadlifts, lunges, etc...



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5. If You Push, You Better Pull as Well

Make sure you are dedicating as much time to pulling as you are to pushing in your training...



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6. Don't Spend Much Time Training Your Core on the Ground

The main purpose of your abdominals is to stabilize your torso. This stabilization occurs while standing, bending, twisting, lifting, etc...



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7. Isolated Exercises Are Out

As mentioned in Chapter 2, single-joint isolation exercises result in nonfunctional strength, confused muscle movement patterns, and possible weakening of "real life" muscle function...



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8. Change Up Your Training with Some Strongman-Style Exercises

We've all seen those behemoths flipping 800-pound tires and pressing 300-pound logs, right?



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9. Combination Lifts Can Add Variety

Combination exercises involve combining two or more exercises in various patterns. Combining exercises gives you many benefits such as increased training volume, decreased training time, and more efficient space and equipment utilization...



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10. Push the Envelope . . . It's Okay!

There are all types of "quick fix" diets and "magical" exercise programs that promise us results with little to no hard work...



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