Boost Your Workouts and Nutrition With Protein Powder Smoothies

One of the most important aspects of living a healthy lifestyle is diet. Sound nutrition can truly make such a difference in your daily energy levels, disease prevention, health, and improving the results of your hard work in exercise.

 

Protein, along with carbohydrates and fat is what is known as a "macronutrient," this simply means the body needs large amounts of it as compared to micronutrients, which include, vitamins and minerals and are needed in lesser quantities. 

 

In contrast to micronutrients, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet. 

The Power of Protein

 

• Protein is an essential component of every cell in the body.
• The nails and hair are made mostly from it.
• The body uses protein for vital internal functions, such as, to repair and build tissue. 
• It is the building block of bones, cartilage, skin, blood and muscles.
• Protein also makes hormones, enzymes and other vital chemicals in the body. 

 

Benefits Of Protein For Workouts

 

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body. 

 

This is because it will go to the muscles where it can begin the healing and recovery of the "micro tears," which, are small tears in muscle tissue caused by intense contractions of lifting weights. 

 

The key to supplying and nourishing the body with protein is to choose the right forms. 

 

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey.  

 

And, then there is the highly efficient, convenient and fun protein powder and all that it can do to improve the efficiency of your workouts and nutritional stability.

 

Protein Powder Smoothies And Shakes

 

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein macronutrient goals day by day can be a really difficult task. This is how protein shakes can be of great use. 

 

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals. 

 

Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance. 

 

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

 

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

 

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include. 

 

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels! 

What could be better?

 

Does The Brand Of Protein Powder Matter?

 

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

 

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients.

 

4 Protein Powder Smoothie Recipes

 

1.    Banana-Oat Protein Smoothie

 

Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout - it will sustain your blood sugar and prevent muscle cramps. 

 

Ingredients:

 

1-2 scoops / 25-50 grams (depending on your protein goals) of protein powder

2 scoops / 50 grams of oats / Instant Oats 

1 & ½ half bananas

1 & 1/2 half cups of low or non-fat milk

 

2.    Blueberry Blast

 

With the various micro nutrients packed into blueberries it means that not only are you benefitting from all the pro’s already outlined but you are also becoming healthier all at the same time.

 

Ingredients:

 

1 cup vanilla almond milk (unsweetened)

1 frozen banana

1/2 cup blueberries

1 scoop protein powder (unflavored or vanilla flavor, but, watch the sugar content on the package)

 

3.    Tropical Breeze

 

With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

 

Ingredients:

 

1 cup vanilla almond milk (unsweetened)

1 cup pineapple

1 teaspoon fresh shredded coconut (no sugar added) or coconut milk

1/2 cup blueberries (get frozen when out of season)

1 scoop of protein powder (unflavored or vanilla flavored)

 

4.    Banana Bread Shake

 

Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

 

Ingredients:

 

1- 2 Scoops / 25-50 grams (depending on your protein goals) of protein powder

1 banana

½ cup of Oatmeal

3/4 cup bran flakes

1 bottle of water

Sweetener to add taste

 

Best Times To Drink Protein Smoothies?

 

Some people like to consume their smoothie in the morning. This can be a great idea if you generally don’t feel hungry in the mornings. A protein smoothie can provide a boost of energy to get you started for the day if you also feel tired.

 

Generally, a smoothie that is consumed pre-workout (before the workout) can generate the best results due to the high amount of natural sugar carbs and fast release energy that can increase performance during workouts. 

 

And, of course, a protein shake can be great after workouts to aid in muscle recovery. 

 

Prioritizing Your Work

 

One of the best ways to improve your productivity is to prioritize your work. But if you’re new to goal setting and time management, it can be tough to know how to do this.  Read on for tips on how to prioritize your work and get the most out of your time.

 

Brainstorm

 

The first thing you should do is make a list of everything that needs to get done. This includes tasks for clients, tasks for yourself, and other tasks that need to get done to further your work. Exhaust every piece of work you think you need to do.

 

Determine Time-Sensitivity

 

Some tasks need to be done urgently while other tasks aren’t as time-sensitive. Take the list you brainstormed and divide the tasks into two categories – urgent vs. not urgent. Urgent things are those that are related to deadlines.

 

Determine Importance

 

In addition to knowing what’s important time-wise, it’s also important to look at the importance of each task. A task is important if it supports the overall vision of your business and supports bigger goals and priorities.  

 

Some tasks are not as important, but need to get done. And you may even find there are tasks that aren’t really that important at all and can be deleted from the list. Rank both the urgent and not urgent lists by importance.

 

Know Your Limits

 

You can become overwhelmed if you give yourself an unrealistic number of tasks to complete. Be realistic about what you can accomplish in a given amount of time. Overloading your to do list can cause you to become paralyzed and get less done.

 

Set Time Limits for Tasks

 

If you tend to spend too much time on a task seeking perfection, you need to give yourself time limits so that you won’t focus on one thing for too long while neglecting other tasks. That may mean throwing some of your perfectionism out the window.

 

Set Deadlines

 

When you feel like you have all the time in the world to complete a project, you’re less likely to get it done in a reasonable amount of time. Set deadlines so that you can be motivated to finish in less time and get more done.

 

Allow Time for Personal Projects

 

Sometimes you’ll find there are things you want to do for your business that aren’t necessarily critical at the time.  Don’t forget to give yourself the time to work on projects you enjoy. When you feel fulfilled and happy, you’ll be more productive.

 

When you learn how to prioritize your work, you’ll know which tasks need to be done right away and which ones can wait. In the end you’ll get more done and you’ll feel better about the work that you do.

 

How to Be More Productive and Efficient

You hear all the time that you or your company needs to be more efficient. But, do you know how to accomplish that? Efficiency seems like a word that is thrown at as the end-all be-all answer to problems within an organization. Without a proper plan, the likely result will be confusion and chaos. The following tips can help you when you are given the initiative to be more efficient.

 

Time Management

 

If you and your team are not managing your time efficiently, you are going to find it hard to move the company forward. The team will constantly be missing deadlines and playing catch up. This makes the group look bad and causes undue stress on the team. The likely result will be high turnover at times when team members are needed the most.

 

Learning

 

Always be on the lookout for how to improve your job or your teams’ jobs. This often requires learning new skills. The more you learn, the easier it will be to find alternative methods that work better.

 

Organization

 

If your office environment is cluttered and there is no sense of organization, it can impact the productivity of the entire group. There are professionals who can assess your current situation and make recommendations on how to improve the environment. This can include such aspects as desk clutter, filing, and even ergonomic issues and proper placement of fixtures or furniture.

 

Automation

 

When you find ways to automate, this frees up your staff to work on more important tasks. Mundane tasks that eat away the time of your staff are the best candidates for automation. It is possible to go overboard with automation which can cause slowdowns when the automation processes fail. Try to determine the best tasks to automate without overdoing it.

 

Delegate

 

If you are micromanaging the work of your team, you won’t have time to handle your own tasks. Your team won’t respect the fact that you are doing tasks that they should be doing. You hired them for a reason. Let them get their jobs done. It’s okay for them to come to you when they get stuck. But you should guide them rather than simply doing everything for them.

 

Outsource

 

With corporate cutbacks, delegating may not be easy to accomplish. Companies are expecting their employees to do more with less. But managers still need to get their work done. In such cases, it may be worthwhile to consider outsourcing some of the tasks of your team. The benefits of outsourcing are that it does not increase the company’s headcount. 

 

How Productive People Think

 

If you want to become more productive, it helps to understand how productive people think. Even if this way of thinking doesn’t come naturally to you, you can adopt these principles and apply them to your own work life.

 

Priorities matter. People who are the most productive are clear about their priorities.  They know that some things are more important than others and they’re able to attack the most important things first.

 

If this isn’t your usual habit, start each day by making a list of tasks and placing them in order of priority. This will help you to get the most important things done first and even help you to eliminate tasks that really aren’t necessary.

 

Understanding priorities also makes it easy to delegate tasks and avoid things that might take away from reaching goals.

 

Plan for success. Productive people generally make a plan. They may schedule their next day at the end of the current work day. This makes it easy to jump right into work the next day without having to take time to decide what’s next on the list.

 

Eliminate time wasters. There are many things throughout the day that could threaten to take away from productivity. Productive people know how to put those time-wasters on the back burner and stick to the important work.

 

It could be social media, chatty coworkers, emails, text messages, phone calls, or reading online news that prevents you from getting business done. Set those things aside and schedule a specific time when you’ll allow yourself to participate in those things.

 

Take responsibility. People who are productive are happy to take responsibility for both their successes and their failures. Rather than looking to point the finger at someone else, they make sure to stay accountable for their work.

 

Learn from mistakes. When you’re working to be more productive, it helps to understand that mistakes are learning tools. Productive people are aware that they will make mistakes but they look to learn from them instead of letting mistakes throw them off course or cause them to quit.

 

Efficient tools. Productive people also know it’s important to have the right tools to do the job. That means having a high-quality computer, the proper software and even the right desk setup. When you have what you need in your workspace, it helps you to get more done.

 

Think about your own productivity levels. Where can you make changes in your mindset to become more productive? Small changes can lead to big results.

Mountain Biking 101 For Health And Fitness

Do you enjoy the great outdoors? Then we’ve got just the thing for you- a good old dose of mountain biking.

 

Not sure what mountain biking is? 

 

It is the sport of using a specialized designed bike, aptly known as a mountain bike to ride on off-road conditions, laden with obstacles or incline surfaces. 

 

Before you get discouraged or scared for that matter, just know that mountain bikes are fitted with special gears, which make your ascent easier than it would be in a normal bike.

How Do I Get Started With Mountain Biking?

 

Of course, you need the bike. Go down, speak with your local bike specialist, and get the best one that you can afford. There are many choices. Before you start riding, there are also a few other essentials you will need.

 

Accessorize

 

Mountain biking is one of the few sports where accessories actually become “necessities” or you may be in for a world of discomfort, so be sure to invest in these:

 

• Spandex Shorts - yes, spandex shorts aren’t just a fashion statement, but are essential if you plan to ride and sort of distance. Spandex shorts fix snugly around the legs and groin area, limiting the amount of friction your legs produce from coming into contact with each other, or the seat. This in turn significantly reduces the severity of chafing, a painful condition known very well by those who have ever experienced it. By the way, you do not wear underwear with the shorts!

• A Well-Fitting Helmet - safety is important in any sport, but especially mountain biking where you can take a nasty head injury if you fall over an obstacle. A good helmet needs to fit well, not move around much and not obscure your vision. 

• Puncture Repair Kit And Tire Pump - nothing is worse than heading miles out into deep country and suffer a puncture. Chances are you won’t have cell phone service, so unless you want to spend hours walking back out, ensure you prepare for emergencies. These kits are usually small, and will not add any measurable weight to your trip.

• Water Bottle - this should go without saying, but just in case you forgot... take enough water to last the distance you are riding. A sports drink can also be added to the mix for rehydration of electrolytes.

 

Master The Technique

 

These techniques will help make your experience much more enjoyable and less likely to result in injury:

 

• Keep Your Hands on the Bars and Not the Brakes - this is especially important on descending, since many new riders are pitched over the front of the bike by having a false handle grip. You can’t grip the brake levers for support, and this is a leading cause of injury to new riders.

• Shift Often - this is best learned by experience, but as a general rule when ascending use a low-tension gear, and the opposite when going down an incline.

• Use Positional Movements - ever wonder why some people stand at certain points? It’s for shock absorption and to effectively shift your center of gravity. 

 

Start Simple And Progress

 

If there is one thing that discourages new mountain bikers from truly enjoying the wonders of mountain biking, it is going too far, too soon. If your start trekking over rough, unfamiliar terrain your first go, the sheer exhaustion and trauma of a likely few falls will discourage you. 

 

Want To Ensure You’re In For The Long Term? Try These Tips:

 

• Start By Getting A Feel For Your Bike - there’s no better teacher than experience’ learning the best time to shift gears, and when to prop yourself up as opposed to sitting are learned habits.

• Keep The Journey Short - it is unrealistic to ride a 50-mile journey your first try. It’s best to start slow, and experience the nearby terrain. Couple it with your recovery ability, and you will soon be able to judge how much you are capable of undertaking as you grow in this sport.

• Take Rides On Weekends - we all have day jobs (most of us at least), so unless you want to be burned out all the time, start by riding on weekends. This provides some much-needed recovery after a tough ride, and functions as a good outlet for stress. 

Why Should I Start Mountain Biking?

 

If you’re looking for an exercise system that can dramatically improve your health, and is also enjoyable, mountain biking is your cup of tea. Consider these reasons to begin with this sport today.

 

Muscle Building

 

Mountain biking is different from conventional flat surface road cycling in the sense that the requirements for stability are different on the muscles, offering a very good resistance workout. 

 

Have you ever noticed the muscular leg development of some extreme mountain biking athletes? Now compare that to a basic road racer. The difference is astounding. 

This is due in large part to the recruitment of both Type 1 and 2 muscle fibers, helping develop mass, strength and stamina at the same time.

 

Perfect Tool For Incinerating Fat

 

Fat burning occurs preferentially when your heart rate enters a certain “zone,” which happens to be at 65-75 percent of your max heart rate. The intensity of mountain biking keeps your heartrate elevated in that zone most of the time, ensuring you’ll get leaner every time you ride.

 

Know what else is amazing about its fat burning potential? The staggering caloric expenditure. A light 145lb individual burns a decent 500 calories per hour, when performed on moderately difficult terrain. This amount can quickly increase as the difficulty of the terrain is enhanced. 

 

A two-hour ride can easily amount to more than 25% of daily caloric intake.

 

Build Up Cardio-Pulmonary Efficiency

 

One of the most important elements of good health and fitness is how efficiently your lungs can supply oxygen to your hard-working heart, which in turn increases the speed at which oxygen is delivered to the muscles and other organs. Better oxygen flow decreases your fatigue rate, and improves your performance over time.

 

Mood Enhancement

 

There’s nothing that can improve your mood as fast or effectively as something you enjoy. For many, mountain biking is their drug of choice. The feeling of experiencing nature in all its true glory, and the endorphin rush associated with exercise will leave you feeling on top of the world.

 

In addition, who says mountain biking has to be a solitary exercise pastime? Many of the happiest and most resolute mountain bikers ride in a small group of friends, who keep each other accountable and motivated.

 

Having a safety net is never a bad thing either, in the event something goes wrong.

 

Conclusion

 

Mountain biking is an excellent pastime activity, whether you’re looking for a way to shed a few pounds, improve the health of your heart or need an escape from hectic city life.

 

Whatever your reason, once common sense is employed, safety procedures adhered to and you ride consistently, you will fall in love with it.

 

What Are Metabolic Conditioning Workouts And What They Do

Metabolic conditioning workouts, which are also referred to as High Intensity Interval Training (HIIT) teach the body to access energy stores effectively during and after a workout. These workouts consist of lifting moderate to heavy weights or performing calisthenics in sets with targeted timed recovery breaks. This style of exercise elevates the heart rate quickly, adding a cardio component to the strength training regimen and causes the body to burn fat rapidly.

 

How Do They Work?

 

The body accesses energy based on the activity being performed. There are rapid, moderate, and slow energy burning modes within the metabolism. Metabolic Conditioning activates them synchronistically to maximize caloric burn.

 

Quick Energy

 

Power exercises, which are performed quickly, 10 seconds or less, utilize the creatine phosphate pathway to supply the body’s energy needs. Directing a lot of energy quickly to perform this type of exercise, for example a power lift, like the clean and jerk, is very demanding. The intensity of the activity requires a longer recovery time of about three to five minutes.

 

Moderate Burn

 

Intense activities of short duration, one to four minutes, access the glycolytic pathway. Examples of activities, which activate this energy pathway, are a lifting weights and running 400m to 800m. Recovery time for this energy pathway is one to three minutes.

 

Slow Burn

 

The aerobic energy pathway is the one most discussed and best understood by the average person. It supports activities of easy to moderate intensity. This energy pathway draws on stored fat cells to fuel the body’s activities. It can engage for hours. The rich fuel source of this energy pathway, fat cells, means its recovery time measures in seconds.

 

The variety  of exercises involved in a Metabolic Conditioning workout, the level of intensity applied to them and the duration of recovery  periods determines which energy pathway becomes activated. The objective of the exercises in a given session also determines the recovery period allowed for each exercise. 

 

For example, doing bicep curls with a low weight but high repetitions will access the aerobic or slow burn pathway. Since the objective of this type of workout is to keep the body in an adaptive mode, all of the energy pathways become engaged at some point during the workout.

 

Results

 

Metabolic Conditioning workouts can be crafted to maximize desired outcomes: weight loss and fat burning, muscle growth, improved speed, power or endurance. They also provide faster results, because they apply knowledge of the body's energy systems strategically. 

 

Work and rest ratios should be applied to ensure the desired results:

Objective: Improve power

Focus: creatine phosphate pathway

Work to rest ratio: 1:10

 

Objective: Improve sports performance

Focus: creatine phosphate pathway

Work to rest ratio: 1:2

 

Objective: Improve endurance performance

Focus: aerobic pathway

Work to rest ratio: 4:1

 

Objective: Burn body fat 

Focus: targets the creatine phosphate and aerobic pathways

Work to rest ratio: 1:2 and 3:1 workouts each performed once a week

 

Creating A Workout

 

Creating a workout is pretty straightforward. For example, weighted squats for power performance would be performed for 10 seconds followed by 1.5 to 2 minutes of rest. Three more power-building exercises, plyometric jumps, broad jumps and plyometric push-ups, would follow to form a circuit; each of the exercises would be completed with the same work to rest ratio. One set of all exercises included in a session forms a circuit. The circuit is usually completed 3 to 4 times. 

 

Implementing Metabolic Conditioning Workouts

 

Metabolic Conditioning must be done at least two to three times per week to see results. This approach to exercise activates all three of the body’s energetic pathways during one workout. It is this component of the workout, which makes it so effective. 

 

In addition, the post workout calorie burn associated with these types of workouts last up to 36 hours following exercise and that is what makes this type of workout routine one of the best choices for burning fat. The workout needs to include 3 to 4 exercises performed in sets based on time intervals with energy pathway based recovery times. 

 

These are intensive workouts and not ideal for beginners who should take care and work up to the fitness level required to perform them. It is also important to check with your doctor before starting this type of fitness routine. While they are intensive, their effectiveness and results they provide from very short sessions of exercise make the effort totally worthwhile.

 

Sample workouts are widely available in fitness forums, online, on workout DVDs, and in magazines. 

The Miraculous Health Benefits of Meditation

 

The Health Advantages Of And Medical Conditions Helped By Meditation

 

You’ve likely heard about the health benefits of yoga in improving mental and physical health and improving flexibility, and you might assume that meditation is the same thing. Although meditation can certainly be incorporated into yoga, it is an entirely different practice.

 

How Meditation Works

 

Meditation involves stopping your mind while maintaining a state of awareness. It is much more than sitting and concentrating in a quiet area for a designated amount of time; it involves clearing your mind of all thoughts, achieving a deep inward peace, and maintaining alertness in the process. 

 

People often use certain postures, breathing techniques, and even chants to help facilitate the process, but these are not required, and they are not the act of meditation itself, just support Tools. 

 

As a beginner, you should take a meditation class (or a yoga class that heavily emphasizes meditation) or invest in a video that introduces you to the concept of meditation and teaches you various techniques for facilitating the process. It is not as easy as you may think. Achieving a profound, deep sense of self, a “thoughtless alertness,” requires guidance at first. 

 

Specific Ways That Meditation Improves Health

 

Not only is meditation one of the very best ways to reduce stress, which is linked to a whole host of health issues and according to the Benson Henry Institute, 60 to 90% of doctor visits are for conditions that are caused by stress, but Harvard University researchers conducted a study that connects deep relaxation to genetic changes in the body. 

 

They found that “disease fighting genes” are more active in people who regularly practice meditation, compared with people in the control group.

 

These genes protect the body against a number of health issues, including:

 

• Heart Disease
• Asthma
• Infertility
• Arthritis
• Various skin conditions
• Irritable Bowel Syndrome
• Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk for developing another tumor. 
• The benefits of stress reduction cannot be overstated. 

 

Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological “balance.” 

 

How does this work exactly? 

 

It largely comes down to hormones. Stress hormones such as cortisol and adrenalin increase blood pressure and heart rate, while “feel good” chemicals such as serotonin, which are released in a state of relaxation, work to repair cells. 

 

More Health Boosting Benefits Of Meditation

 

• According to the Benson-Henry Institute, Chronic pain patients reduce their physician visits by 36% when they practice regular meditation
• Cardiovascular Quality and Outcomes, a journal of the American Heart Association, reported in their 2012 issue that a 5 year study on patients who had coronary heart disease found a 48% reduction in deaths, heart attacks, and strokes in those subjects who regularly practiced Transcendental Meditation versus those who did not. 
• An analysis of a controlled trial, published in the Journal of Alternative and Complementary Medicine on October 2013 reported significantly greater effect of Transcendental Meditation in reducing anxiety over conventional medical treatments and other forms of meditation and relaxation practices.
• According to Behavioral Medicine, Volume 16, a 50% reduction in visits to HMO doctors was found when a relaxation-response based practice, like meditation is used.

 

How To Incorporate Meditation Into Your Life

 

Here are ideas for incorporating meditation into your own life. Beginners should focus on numbers 1 and 2, and over time experiment with the other ideas. 

 

• Participate In A Group Class. You may be able to find a class in your community specifically dedicated to meditation, but due to popular culture, it may be easier to find a yoga class that heavily focuses on meditation, such as Kundalini Yoga or Ananda Yoga. Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community.
• Use A Video To Guide Your Meditation. Some meditation videos can be found for free online, such as through YouTube, or you can order a professional DVD or online subscription. If you prefer a mix of yoga and meditation, the best types of yoga to focus on include Kundalini, Ananda, Jivamukti, and Integral. 
• Devote 20+ Minutes In The Morning Or Evening. Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times. 
• Use Free Time To Meditate In Nature. Many people find that sitting in nature – under a tree, on top of a mountain, or in a quiet place in the sunshine – helps them to facilitate the meditation process. It’s also a great way to get outside for Vitamin D. 
• Meditate While At Work. This is certainly the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause! 

Everyone is different. Experiment with different ways of meditating too see what you like and what comes easiest for you. Also try experimenting at different times of the day and for different periods of time, but aim for at least 20 minutes to reap the most benefit. The health effects on your body are well worth the effort!