Mighty Muscles

Ask not what you can do for your muscles, but what your muscles can do for you.

You already know how important it is to get your blood pumping while you are exercising, and since you’re doing cardio 3-5 times a week you already have that covered (right?).  Now, did you know that is it equally important to incorporate strength training?

Strength training benefits:

  • Enhance your natural shape! It’s not about looking like a body builder; however, by incorporating resistance training you can create definition in your muscles without bulking up. Especially for woman who are worried about “getting buff,” you can rest easy in the fact that you do not have enough testosterone to ever look like Arnold ;-).
  • Muscles tissue is active and therefore it revs up your body to turn food into fuel more efficiently. This will give you more energy all day and may help you lose weight.
  • Stronger muscles also mean stronger bones.  Studies have shown that people at risk for developing osteoporosis can change their bone mineral density (measures the “porousness” of bones) by incorporating 2-3 days of strength training per week.

Good news! You don’t even have to join a gym! Below are some easy things you can use at home to get started today:

  • Stairs
  • A chair and/or wall
  • A resistant band
  • Milk or juice jugs filled with water

Here’s a protein rich dinner idea (to rebuild those strong muscles!), great for a cool autumn evening:

Lentil & Sausage Stew


  • 7 medium potatoes, red, chopped
  • 1 (28 ounce) can diced tomatoes
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 pound Polish sausage, sliced
  • 1 (16 ounce) package lentils
  • Salt and pepper, to taste


  1. Place the potatoes, tomatoes, onion, garlic, and sausage in a large pot with enough water to cover. Bring to a boil, and cook 15 minutes.
  2. Stir lentils into the pot. Add more water if necessary to just cover all ingredients. Season with salt and pepper. Bring to a boil. Reduce heat to low, and continue cooking 1-2 hours (can be done in Crockpot!), stirring occasionally, until lentils are tender.

Happy eating!


Posted in Motivational Mondays.