Taylor Ryan is CafeMom's personal trainer, here each week to help us get in shape. Today, she shows us Dips—a simple arm and shoulder exercise that you can do anywhere including home, the office, and, of course, the gym. And to make sure our diet is on track, she also shares a healthy eating tip to focus on for the week.

Taylor is the head trainer for The Art of Weight Lifting, as well as Fat Blasting Boot Camps for Moms in her hometown, Charleston. Each week, she shares with us a new exercise and healthy eating tip.

Here is this week's tip:

Eat after working out. If you're trying to tone your muscles with strength training, make sure to eat a small meal rich in easily digestible protein within 30 minutes after your workout. After intense workouts, your muscles are starved and by giving them protein you are refueling them as well as jump-starting the recovery and toning phases.

People who eat a post-workout snack lose more fat, tone more muscles, and feel more energized the rest of the day.

Post workout snack ideas:

  • Whey protein shakes.
  • Greek yogurt.
  • Peanut butter and banana or apple on rice cake.
  • Tuna fish wrap or grilled chicken.

What do you eat after a workout?

Previously:

Your Personal Trainer: Tighten Core, Get Sexy Shoulders

Your Personal Trainer: Tighten Core Like an Olympic Athlete

Your Personal Trainer: Push-Up Up Downs

Your Personal Trainer: Double Lunges