Bosu Kneeling Cross Lat Pulldown:
Begin this exercise kneeling on the Bosu ball. We're kneeling to activate the core (so keep the abs tight while performing this exercise), and we're on the Bosu ball to work the stability muscles.
Set the cables overhead at about 4-5 feet apart. Grab the handles with opposite arms so that they cross and your palms will be facing away from you in the starting position.
Keep your chest up and as you pull down, rotate your arms so that your palms are facing inward and get a tight squeeze in the lats before releasing.
Walking Lunge with Medicine Ball Twist:
Begin this exercise in a standing position holding a medicine ball out in front of you. Lunge forward and twist your torso over your front leg. For example, if you step forward with the left foot, you will twist your body to the left side.
Make sure to keep your chest up and core tight the entire time. This will help you keep good posture and ensure that you get the most abdomen activation from the twist.
Fish oil is beneficial for everyone and has numerous health advantages. It contains Omega-3 Fatty Acids which are essential fats. 'Essential' fats are the fats that our bodies don't produce on it's own so we must get it from our diet. The two most common of these essential fats are EPA and DHA. High amounts of these healthy fats are found in fish like Salmon, Herring, Sardines and Tuna, but it's good to take in additional fish oil. Research also shows that consuming these fats supports the normal development of the brain, eyes and nerves and may reduce the risk of coronary heart disease.
Omega-3's are also beneficial for those looking to put on muscle! They have been shown to support muscle protein synthesis and limit muscle protein degradation. Additionally, EPA and DHA supports insulin function and increases glucose and fatty acid uptake to the cells which sends the nutrients to the muscle providing it with more fuel!
With all of the health benefits that fish oils provide (plus the fact that a bottle is just about 7 bucks) this is a supplement that nobody should be without!
Sumo Squat:
Begin with your feet wider than shoulder-width apart, toes can point out. Hands should be about 6 inches apart on the barbell. Keep your back straight and your chest up as you perform the squats.
NOTE: In this video we are using a barbell for the exercise but you can also use a dumbbell or kettlebell by holding one with two hands and performing the squat.
Stability-Ball Crunch with Feet Up:
Begin by laying on the ball (the peak of the ball should be at your mid/lower back), then place your feet up on the wall so that your legs are at 90 degree angles. Having the legs up helps target the lower abdomen.
Now perform crunches at a slow steady speed and with your core flexed the entire time.
Reverse Lunge to Upright Row:
Start in a standing position with dumbbells in your hands. Perform a reverse lunge by bringing on leg back in a stationary position. Return to the starting position and perform an upright row by bringing the dumbbells up to your chin and keeping your elbows up high.
In this video we are alternating the reverse lunges after each rep, but you can choose to do one side at a time.
Quinoa is a grain-like crop that is highly appreciated for having amazing nutritional value. Nutritional evaluations indicate that it is a source of complete protein, which contains all of the essential amino acids that the body requires from diet. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest, so its great for even the most restricted eaters!
When preparing it in a recipe it's important to know that Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.
Quit eating those simple carbs that won't do anything for your body and start eating one of the world's oldest and greatest super foods!!
