Nutrition Corner

Can you increase your metabolism? Your metabolism, determined largely by your genetics, is the process that converts food into energy, influencing everything from basic body functions to physical activity. While genetics play a major role, making lifestyle changes can still help boost your metabolism and aid in weight loss by increasing the number of calories you burn.

Researchers reveal why a diet rich in magnesium is so important for your health: Magnesium is crucial for DNA repair and replication, acting as a cofactor for over 600 enzymes, including those involved in nucleic acid metabolism and genomic stability. A deficiency in magnesium can elevate disease risk, including chronic and neurodegenerative diseases, partly due to its role in managing homocysteine levels, which affect DNA repair and stability.

Recipe for The Day

Pinto Bean Salsa Salad Recipe: The Pinto Bean Salsa Salad, rated 4.7 stars from 40 reviews, is an easy and fresh dish that takes just 20 minutes to prepare. It features a zesty garlic-lime dressing mixed with pinto beans, corn, bell pepper, red onion, cherry tomatoes, avocado, and cilantro.

Lifestyle & Fitness Focus

A 30-Minute, Do-Anywhere HIIT Workout

Looking for a quick and effective workout that you can do anywhere? Try this 30-minute high-intensity interval training (HIIT) routine, which alternates between intense effort and rest to improve cardiorespiratory fitness and burn calories.

HIIT workouts are known for their ability to enhance your body's use of oxygen and offer numerous health benefits. Combining HIIT with a balanced diet can also aid in weight loss, as the high intensity of the exercises increases your caloric expenditure both during and after the workout.

30-Minute Body-Weight HIIT Workout for All Fitness Levels

This workout, designed by Alejandra Martinez, a CanfitPro-certified personal trainer, includes a mix of cardio and strength exercises. Here’s the routine:

1. Skater Jumps

• Stand with feet hip-width apart, arms at your sides.

• Cross your left leg behind you and out to the right while swinging your right arm up and your left arm to your right hip.

• Jump to the left, landing softly on your left foot, and swing your right leg behind you.

• Continue alternating sides, adding difficulty by touching the ground instead of swinging your arms.

2. Body-Weight Squats

• Stand with feet shoulder-width apart, toes pointing forward.

• Lower your hips by bending your knees until your thighs are parallel to the floor, keeping your chest up and knees over your toes.

• Drive up through your heels to return to standing, pushing your arms down and behind your hips.

• For added intensity, add a jump from the squat position.

3. Walking Lunges

• Start with feet shoulder-width apart, arms at your sides or clasped in front of your chest.

• Step forward with your left foot, bending both knees to 90 degrees, ensuring your front knee is over your ankle.

• Push into your left foot to straighten your legs, then step forward with your right foot into another lunge.

• Continue alternating legs as you move forward.

4. Push-Ups

• Begin on your hands and knees, then step back into a plank position.

• Lower your chest towards the floor by bending your elbows at a 45-degree angle, then push back up.

• Keep your body in a straight line from head to heels. Modify by performing the push-ups on your knees or with hands elevated on a bench.

5. Alternating Jackknife

• Lie on your back with arms extended above your head.

• Lift your right leg and reach your arms toward it while lifting your head, shoulder blades, and torso off the floor.

• Return to the starting position and repeat on the other side, alternating legs.

6. Bicycle Crunches

• Lie on your back with hands supporting your head and knees pulled into your chest.

• Extend your right leg and twist your upper body toward your left knee, reaching your right elbow towards it.

• Switch sides, extending your left leg and twisting toward your right knee, continuing to alternate.

Workout Instructions
Perform each exercise for 20 seconds with maximal effort, followed by a 40-second rest. Complete all six exercises, rest for 60 to 90 seconds, and repeat the circuit four times. For a greater challenge, adjust the work-rest intervals according to your fitness level: 30 seconds work with 30 seconds rest for intermediates, and 40 seconds work with 20 seconds rest for advanced exercisers.

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