Strengthen your core
Your abdominals and back are command central when it comes to toning. Every move you make involves those two parts of the body, says Anderson. When you strengthen them, you'll have more stamina to do more activities with less likelihood of injury. The best exercises for your abdominals are crunches. Do as many as you can every day. An exercise called "superman" is a great strengthener for your back. Lie on your stomach, lift one leg and the opposite arm straight up, then lower. Repeat with the other leg and arm. Do 12 to 15 on each side every day.
Eat protein at every meal
When you're exercising regularly, you need protein—along with your carbs such as fruit and v
The reason: protein helps repair the microscopic tears in your muscles after a workout to build better muscle mass. Drizzle it into your salad dressings or substitute it for butter or shortening in baked goods. When buying tuna, opt for water-packed, not oil-packed, and solid albacore or white tuna, which dishes up more heart-healthy omega-3 fatty acids than chunk light. Cornell University researchers recently reported that the heat used during the canning process increases the antioxidants in sweet corn by 550 per cent. ) Here are some protein-rich ideas to help you start your day off right: spread a thin layer of ricotta cheese or light peanut butter on rye toast; scramble some egg whites with green and red pepper; add a small handful of slivered almonds to your low-fat plain yogurt. Canned tomatoes and cornWhy we love them Usually fresh is best, but with these veggies, canned may be better. Canned fishWhy we love it Low in fat, high in protein and packed with nutrients, canned fish is a winner. 2 grams of protein per kilo of body weight. So if you weigh 150 pounds (68 kilos), you need between 54 and 82 grams of protein a day. Canola oilWhy we love it Canola boasts even more heart-healthy omega-3 fatty acids than olive oil and it's packed with vitamin E, which has been linked to a lower risk of heart disease. Women tend to eat all their protein at lunch and dinner, and skip it at breakfast, says Anderson.