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Best Body Challenge: Day 9

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Fitness

Focus: Legs

What To Do: 20x Single Leg Deadlift (10 each leg) + 30 seconds Jumping Lunges

 

Put your weight into one leg with a slight bend in that knee then lift the other foot off the floor and extend leg behind you whilst reaching the same arm towards the floor. Your body should be in a long T position wtih a flat back. Push your weight down through the heel of the grounded foot and use your glutes to control the movement back up. To add an extra challenge draw the leg in front of you into a knee drive position. Do 10 reps then change leg. You will feel this all down the back of your standing leg.

 

Start with feet under hips then jump into a lunge position driving your back knee down towards the floor, your front knee stacked over front ankle. Use your arms to drive you through this movement and help you go for speed. Try and keep your chest lifted and core braced. The lower you go, the more work you will get in the legs.

 

*Advanced Tip! Combine Day 9 + Day 4 Workouts

 

Nutrition

It’s not news that you need food for energy and muscle repair. But what you might not realize is that certain foods can help to boost your memory, improve your mood and provide protection against age-related cognitive diseases. As any organ in your body requires nutrients for growth and maintenance, your brain is no exception.  In fact, at rest, your brain uses between 20 and 30% of your energy intake, and even more when you’re problem solving. Now, do you see why it can be hard to concentrate when you skip a meal?Here are a few of our favorite plant-based brain foods: 

  • Berries: Blueberries, blackberries, raspberries, and acai berries get their dark color from a class of phytochemicals called anthocyanins, which are potent antioxidants that inhibit cell damage. As you age, your cells inevitably become damaged by normal metabolic activity. Think about it like this: When you buy a new computer, it works smoothly at high speed. As you download more programs, leave windows open, and perhaps spill the occasional beverage on your keyboard (oops), it slows down and becomes less efficient. Well, the same goes for your brain! This is why it is important to get those antioxidant foods into your diet—to combat cell damage and protect your neurons!
  • Leafy Greens: The #1 Sakara secret to health and wellness! Aside from their impressive fiber and antioxidant content, green leafy vegetables like spinach are great sources of B vitamins, which are major players when it comes to brain function. Other plant-based sources of B vitamins include beans, peas, bell peppers, almonds, garlic and bananas.
  • Seeds: Hemp, flax and chia seeds are all rich in essential omega-3 fatty acids, which are important for a healthy nervous system. And considering our brains are made up of about 60% fat, it is crucial that we consume EFAs to provide our brains with adequate reserves.
  • Nuts: Walnuts, hazelnuts, almonds, cashews…Nuts are a major source of Vitamin E, also a potent antioxidant that, according to research, may prevent and treat Alzheimer’s disease.

 

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