September’s 5 Minute Challenge.

I am inviting all my readers to a challenge. I will be doing this challenge as well. As you know exercise can reduce stress, decrease your weight, and lower your blood pressure. You need a diet high in protein when you are building muscle but you shouldn’t over look your other nutrients. There are other important vitamins and minerals for your muscles. They include calcium, magnesium, potassium, omega-3, iron, copper, zinc, vitamin c, vitamin d, vitamin e and the b vitamins. There are a few other vitamins you need. They are as important as the muscle builders because they help with the immune system and with circulation. I am talking about vitamin A, vitamin K, and biotin. I am starting you out simple. One exercise and one food after the work out. If you are allergic to a suggested food, do not eat it. If you have any chronic problem where your physician said not to eat or drink something follow their advice! 
This months challenge is:
Running in place for 5 minutes. That is it. I want you to take out your cell phone, pull up the stopwatch, and set it for 5 minutes then run in place. If you can’t do 5 minutes at once, try it in one minute increments. Do it while you are watching tv, taking the subway, at the office, before bed, after you wake up, or anywhere that is safe. You can do it while standing in line at Starbucks waiting for your coffee.

Running in place is great for your heart which is a muscle by the way and will help with building your leg and hip muscles.  Most think you won’t build any muscle but you will build some.

When you finish running in place for five minutes, I want you to then eat a banana. Bananas are great sources of potassium which you need to build muscles. I am going to post the Banana nutrition information at the bottom of this article. It is good for everyone to know the nutrition facts of what they are eating.
Very simple this month.  Next month we will have a new challenge.
    1. Nutrition Facts
Bananas
Amount Per 1 medium (7″ to 7-7/8″ long) (118 g)
Calories 105
% Daily Value*
Total Fat 0.4 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 422 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 3.1 g 12%
Sugar 14 g
Protein 1.3 g 2%
Vitamin A 1% Vitamin C 17%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 20%
Vitamin B-12 0% Magnesium 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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