What do you think of when you hear the word, “exercise”? I’m gonna guess that you thought of elliptical, rowing and running. I’m also gonna assume that you wouldn’t have thought of shadowboxing or punching air. Shadowboxing is used by boxers to prepare them mentally and physically before a match. Shadowboxing can be used as a warm-up, workout of the day or as a cool-down.

No equipment

Anyone, gym membership or not, can enjoy this exercise with no equipment. This means that you can shadowbox anywhere at any time and is relatively quiet.

Full-body

As you push your fist forward and pull your arm back, it’s no surprise shadowboxing fires up all the muscles. The latissimus dorsi, rhomboids, trapezius, and biceps will be used to pull the arm back to throw a punch again. The triceps and chest muscles will be used to throw the punch. Your core, lower body and shoulder muscles will be engaged as well.

Cardio

Around bedtime–you shoot straight for the melatonin pills. Tryptophan is an amino acid that is found in a healthy diet. Next, the amino acid is then changed into serotonin– a neurotransmitter. Finally, serotonin gets converted to the hormone melatonin.

There are a total of 20 different amino acids that are the building blocks of protein. The body produces all amino acids except for 9, which must be found through diet.

Whole Grain Toast With Peanut Butter

This is an example of a complementary protein. The amino acids lacking in whole-grain bread are found in peanut butter.

Pumpkin Seeds

Convenient, this snack is a complete protein. Other ways to eat these are to sprinkle on or as a side dish of a meal.

Meat

All slices of meat are a complete protein source. The same can be said about some meat alternatives.

Milk

Anything dairy will supply all the amino acids. Milk is usually served warm around bedtime and is a popular remedy for sleep.

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