The core is where all movement originates. It is the foundation in which your arms and legs movements come from. Just as a house the foundation is crucial to the strength of the rest of the structure. What is the core comprised of? Most will probably say that having a strong core is having a six pack. But this is just one of the core muscles. Our core is comprised by all of the muscles that move or support our spine. This is why many fall short when it comes to core training. Most focus on working their vanity muscles the Rectus Abdominis (Six pack muscles). While these might be enticing they’re not the most important core muscle to be focusing on. Overtraining these muscles can contribute to forward rounding of the spine, which most people already suffer from. Because of this it is important to know and train the whole musculature of the core. The core starts at the latissimus dorsi (upper back) and ends with the glutes (hips). Knowing this you’ll want to make sure to program exercises that focus on as many core muscles as possible, instead of focusing on your “six pack muscles”
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Beans are close to a perfect food, and many of us don’t eat nearly enough of them. They are weight-loss powerhouses because they are high in fiber and protein and low in calories. In fact, beans are among the richest sources of dietary fiber – just one cup cooked provides 15g, which is about half of your recommended fiber for the day. High fiber foods are filling and help to control blood sugar levels, leading to steadier energy and mood throughout the day and less hunger. To top it all off, people who eat beans regularly have much lower risk of developing heart disease and certain cancers.
Tired of traditional store-bought hummus? Try this fast and delicious white bean dip spiked with fresh herbs. It uses white beans, which are creamy in texture and high in protein and fiber, and fresh basil which is packed with vitamin K. Because this dip combines protein and fiber from the white beans with healthy fat from olive oil, it makes for a satisfying snack or addition to a salad or sandwich. Up your vegetable intake by serving with colorful crudités like carrots, sliced cucumber, bell peppers, radishes and snap peas.
Nutrition Information: 12 calories; 8 grams fat, 0 grams saturated fat; 4 grams protein; 11 grams carbohydrate, 3 grams fiber, 1 grams sugar, 0 grams added sugar, 220 mg sodium.
How many times have you heard, “If you want to lose weight, eat less and exercise more”? The only problem with this approach is that it doesn’t work.Yep. Read that again. If it were that simple, all of those people who spend hours slogging through cardio workouts at the gym and obsessing over how few calories they can put into their bodies would be thin, lean and happy with their results. I’m guessing that, if you’re reading this, you identify as one of those people. Yes, it’s true that this approach might have worked for you when you were younger or the first time you tried to lose weight, but over time, your body adapts and will no longer respond to these severe calorie deficits.
To help illustrate my point, I’m going to share something personal with you – until recently, I was also one of these people who thought, “I just need to get my eating under control, stop overeating at night, and work out at least an hour to an hour and a half a day.” Even those of us with master’s degrees in nutrition and fancy letters after our names aren’t immune to nutrition confusion! After years of trying to restrict my intake and burn as many calories as I could to keep myself lean, I was tired, over-trained, and not any closer to my goal as I was when I started. I realized, “If this isn’t working, I need to do something differently.”
by Dan Galanto
Mornings are my jam. Don’t get me wrong, sleep is amazing. But waking up in the morning to exercise is one of the best parts about my day. For me morning workouts are more beneficial than evening or afternoon workouts—and not because I’m physiologically burning more calories or less tired. Here is my take on why the morning workouts trump the later day times slots: