5 Foods That Improve Memory


1. Avocado:

Packed full of monounsaturated fats, this fruit is good for so many bodily functions, and a major one being  brain function. Avo's contain vitamin K and folate which both help improve memory and concentration. 

2. Blueberries:

 These beautiful berries are super high in antioxidants as we all know, but they also majorly help protect the brain against stress thanks to their high levels of gallic acid.

3. Bone Broth

Bone broth helps everything in the body it seems, from muscles and skin, digestive tract to memory! So drink up!

4. Dark Chocolate: 

The Rowing Machine


One of the underrated advantages of treadmills and bikes is that they attempt to replicate something with which most people are already familiar—walking, running, or biking. The barriers to entry are low, and the task of planning and completing a workout is a little more intuitive, since most people know what those activities feel like. Those heuristics are out the door with a rowing machine, though. Do you just... pull? How far? How hard? And why does it insist on measuring distance in meters? We asked Caley Crawford, the Director of Education at Row House, for tips on getting started so that, hopefully, your experience doesn't end with you throwing your hands up in frustration and crawling back to the elliptical room.

Getting More Fiber In Your Daily Diet

Chances are you are not getting nearly enough fiber in your daily diet. On average we need about 30 grams each day (most Americans are only getting about 9g each day) for proper digestion, to avoid carrying excess weight, help with irritable bowel syndrome and other digestion or inflammation issues

The Benefits Of Fiber Include: 

  • Feeling full after meals
  • Helps with weight loss, you eat less calories overall when filling up on fiber
  • Better digestion and elimination
  • Fiber soaks up unhealthy fat in the body, helping to eliminate it
  • Lowers cholesterol
  • Helps control blood sugar levels

An Example Day In The Life Of An Average-Weight Woman Getting About 30g Of Fiber

A Total Body Workout Move To Try This Week

With either two dumbbells or a barbell begin in a dead lift, and upon rising, squeeze the glutes and simultaneously bring the weight up into an upright row

Back down into a dead lift and begin the move all over again. Repeat 20 times and feel the burn tomorrow!

You're working the hamstrings, lower back, shoulders and traps with this move!

Common Food And Exercise Mistakes

1. Eating too much post-workout: 

Many people may think that they need to eat a huge meal after a workout, to replace energy, carbs and protein. Be careful with your post-workout meal however, you could be overeating! No need to go crazy afterwards, a simple meal of 6oz protein, a large serving of vegetables and a 1/2 cup serving of quinoa should be enough for most to refuel and feed the muscles, while also reaping the weight loss benefits of the workout

2. Thinking you need to replace electrolytes with a sports drink: 

Unless you are working out ALL day long or playing a very intense sport, there is no need to drink anything other than pure, zero calorie water

3. Counting On Exercise Alone: 

Delayed Onset Muscle Soreness

Have you ever woken up 2-3 days AFTER your tough workout and been more sore than the day before? This is DOMS, delayed-onset muscle soreness, meaning your body is working overtime to repair the "damage" done to your muscles during exercise. 

A lot of factors play into how sore you get--like going extra hard, trying a new class or working a new muscle group. Staying hydrated during and after your gym session is key and can help with the pain. Other ways to help ease the soreness is to stay active and keep your muscles warm even if its a good long stretching session or a brisk walk the next day. 

Be sure you are getting enough protein in your daily diet as well, this helps repair and build muscles--that's the whole reason we're working out anyway right?! Try including a BCAA (branched-chain amino acid) during or after your workouts as well, these drinks stimulate protein synthesis which is key for muscle growth

Total Body On The Tire

1. Tire Flips-Total Body

For a different type of full body move try flipping the tire!

Begin in a squat while you pick up one end of the tire and as you raise use your arms to flip the tire over, pushing hard and fast.

Remember to keep the core tight the entire time.

Flip it across the room and back to get your heart rate up 


2. Step-Ups-Lower Body

With or without weight, use the tire to step up one foot at a time, 10 reps each leg.

The tire is soft and a great introduction to step-ups, once you're comfortable you can graduate to a box jump on the tire!

The stepping up movement will work the hamstrings and glutes 


Weight Loss Plateaus

Working out and eating right are tough as it is, and I'm sure all of us have experienced a plateau in our weightloss journey at one point or another. Plateaus happen when we start to lose weight for a number of reasons, you may be cutting calories, therefore your metabolism may have slowed a bit, maybe you were stuck on the same weight for a week and decided to give up, or maybe you are going up and down on the scale daily due to water weight. 


A great way to bust out of a workout plateau is to switch up your daily routine at the gym. The same goes for your diet, just like doing the same moves over and over, your body gets used to the same foods, and after awhile will stop responding.

Introduce new produce, different meat and different grains. Start eating breakfast if you normally don't. Eat at different times of the day than you normally do. You get the picture, just change things up!

3 Snacks To Help The 3pm Slump

Yogurt Bowl

By choosing plain Greek yogurt you are getting tons of protein without all the added sugars, helping this snack fill your belly and avoid a crash. Choose full fat or non fat- your preference, and top with berries for antioxidants, energy and low sugar, and nuts or seeds for quality fat and a crunch in place of processed granola. My favorites are hemp hearts (a complete plant-based protein) and pumpkin seeds for magnesium (energy) and zinc (better mood, sleep, and eye sight).

Green Smoothie


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