Onboard Bow Fitness: How to power up with protein

What is protein and why do we need it? 

Protein is made up of amino acids that play a critical role in how our body functions. It helps repair tissue, supports muscle development, boosts the immune system, and even transports essential nutrients throughout the body. 

Some protein-rich foods include: 

• Lean red meat (in moderation) 
• Eggs 
• Milk and dairy products 
• Beans and legumes 

Too much protein, however, may lead to health issues over time. As always, the goal is balance— choose a varied, healthy diet that meets your body’s needs. 

Monthly workout: metabolic circuit 

This month’s workout is a bodyweight metabolic routine to raise your heart rate and engage major muscle groups: 

• 10 Jumping Jacks 
• 20 Push-ups 
• 10 Jumping Jacks 
• 30 Sit-ups 
• 20 Push-ups 
• 10 Jumping Jacks 
• 40 Alternating Lunges 
• 30 Sit-ups 
• 20 Push-ups 
• 10 Jumping Jacks 

Jumping jack video guide: 

Push-ups video guide: 

Sit-ups video guide:

Alternating lunges video guide:

Repeat the full set once if you have time, and don’t forget to hydrate before and after. Stay active, eat well, and check back next month for the next edition of Bow Fitness.