local gym

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

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

3 Abdominal Exercises That Are Gentle On Your Back

Exercise Ball Crunch

Crunch up leading with your chest, rather than pulling the head up with your arms. This move engages all abdominal muscles as well as glutes and hip adductors 

 

Russian Twist

Work the obliques, abs and back with this twisting motion, use a medicine ball or dumbbell for weight and stability. Avoid tensing up, keep your upper body relaxed

 

Lying Leg Raises

This move targets the hips, abs and obliques. Be sure to keep the lower back flush with the floor to avoid injury, you could balance yourself by placing your hands under your glutes 

Managing Stress The Healthy Way

After a mentally taxing day at work or a big study session do you find yourself reaching for an extra snack? Researchers have found that when we strain ourselves mentally, our hunger levels go up....

"Mental work utilizes the brain's energy resources, and the brain then signals that it needs additional energy," said researcher William Neumeier, PhD, a postdoctoral scholar at the University of Alabama at Birmingham (UAB). "If food is available, the brain will use it to replenish energy. This could lead to overeating."

 

He and his colleagues thought that exercising afterwards might counteract the urge to eat. They tested their hypothesis on a group of college students, and those who exercised after a tough study session ate less than those who just sat around.

Surprising Sources Of Protein

If you're looking to up your protein intake, or even curious about how much you are eating in a day, below I have a list of some protein sources you may not have even thought of!

No need to chow down on boring skinless chicken to meet your daily needs, its time to get creative!

Peas: 8g per cup

Oatmeal: 6g per cup

Cottage Cheese: 26g per cup

Lentils: 8g per cup

Avocado: 4g per cup

Gruyere Cheese: 8g per ounce

Chickpeas: 14g per cup

Pumpkin Seeds: 9g per ounce

 

Staying Motivated In The Gym- 5 Tips

1. Get yourself a workout buddy-they will help keep you accountable, help push you and keep you company! 

2. Have an end goal in mind-sign up for a 5 or 10k! If you have something to train for you are more likely to get to the gym on a regular basis

3. Try a LOT of new workouts, maybe you'll fall in love with something you never even knew about! Come try out our Group Fitness Classes, hop on a machine you normally wouldnt (ask staff how it works if you're unsure) or pick up some weights if you're normally a cardio bunny 

4. STRETCH- I think a lot of people will give up working out for a few days if they're too sore. And too many days away from the gym just makes it that much harder to come back in consistently. So be sure to stretch so you never have to miss a workout! 

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