Get Bikini Ready

Are you guys ready for summer time? I sure am!

You don't have to spend hours running on the treadmill to get a sculpted body. 

Yoga is a great alternative to lifting weights and will also help tone your body as well. 

Below are a couple of poses you could try at home, no need to go to the gym!

What it tones: shoulders, upper back, and abs

How to do it:

• Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers.
• Try to straighten your legs and lower your heels toward the floor, flaring your heels slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
• Relax your head between your arms and direct your gaze through your legs or up toward your belly button.
• Hold Quarter Dog for five breaths.

                                                         What it tones: arms, shoulders, abs, and thighs

                                                         How to do it:

• Lift your elbows up, coming back into Downward Facing Dog. Step both feet together so your big toes are touching.
• Move your right hand over to the left six or so inches so it's at the upper center of your mat. Step your right foot forward two inches and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
• Roll open to your right side and lift your left hand off the mat. Raise your left leg up into the air. Stay here,balancing on your right hand and foot. Keep your shoulders, spine, and hips in one straight line, and gaze toward your left hand.
• Hold here for five deep breaths, keeping your core strong and the pose steady.

                                                       What it tones: arms, upper back, thighs, and tush

                                                       How to do it:

• Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
• Inhale and press into your palms and lift your head, shoulders, and hips into the air, coming into Wheel pose. Try to walk your hands and feet a little closer together.
• Stay here for five to 15 deep breaths and then slowly lower your body down. Hug your knees into your chest to release your lower back. Then roll up into a sitting position with your legs extended in front of you.

There's more great yoga and strength training at FitSugar.com !

8 Foods that Help Build Muscle

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Getting rid of fat and building muscle is hard work. 

Shedding a couple of pounds of fat is a lot easier than gaining a couple of pounds of muscle.

Below are a couple of foods that can aid in muscle building. 

1) Cottage-cheese

This is an excellent source of whey protein, one of the best muscle builders out there.

2) Whey Protein
A 25 g scoop packs 2.5 g of leucine.

3) Eggs
Not only are they a lean snack at around 70 calories each, but also full of big-time benefits for your muscles. You’ll eat up 6 g of protein and 330 mg of leucine per egg, plus yolks contain the ultra-valuable nutrient choline, which supports acetycholine, the most abundant neurotransmitter in your body.

4) Tuna
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits.

5) Chicken
A mere 3 ounces of chicken breast will set you up with more than 3 g of leucine and nearly 20 g of protein, at less than 100 calories. 

6) Quinoa
This mighty grain packs 8 g of protein per cup, including a complete set of branched chain amino acids—leucine, isoleucine, and valine—that play a crucial role in helping muscles grow.

7) Edamame
One cup of these green guys (without shells) will jump-start muscle protein synthesis with 17 g of protein and a little more than 1 g of leucine. They’re also packed with omega-3 and omega-6 fatty acids, which support your brain and central nervous system.

* A plus for all you coffee drinkers*

Research from the University of Illinois found that coffee may reduce pain during exercise.

You CAN have your cake& eat it too!

Just because I'm making healthier choices in the foods I eat, it does not mean I don't crave my sweets every one in a while! Thank goodness I found this amazing low-fat chocolate cake recipe.

It's quite easy to make and there's even a recipe for the frosting that goes along with it.

Ingredients

1 cup cake flour
3/4 cup sugar
1/2 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon baking powder
Pinch salt
2 tablespoons applesauce
1/2 cup 2 percent low-fat milk
1 teaspoon vanilla
1 tablespoon instant decaffeinated coffee
2 (2 1/2-ounce) jars prune baby food
1 ounce semisweet chocolate chips, melted
2 teaspoons almond extract
2 egg whites

For icing
2 ounces semi-sweet chocolate chips, melted
1/2 cup 0 percent Greek yogurt

Directions

1. Preheat oven to 350ºF. Spray one round cake pan with nonstick cooking spray and sprinkle with flour.
2. Sift together all the dry ingredients in a large mixing bowl.
3. In a small bowl, mix applesauce, milk, vanilla, coffee, prunes, chocolate, almond extract, and egg whites. Fold into the dry ingredients.
4. Bake for 40 minutes.
5. While the cake is baking, you can create the icing. After melting 2 ounces of chocolate chips, fold them into the 1/2 cup of 0 percent Greek yogurt. Refrigerate until you're ready to ice your cake for the best consistency.
6. Allow cake to cool before icing and slicing. It's best to slice and serve when it's still warm!

You can find this recipe, along with other great treats, at FitSugar.com