Nutrition Corner

There's no reason to avoid seed oils and plenty of reasons to eat them: A social media-driven controversy is claiming that seed oils like canola and soy are harmful due to their omega-6 fatty acid content, but experts, including Dr. Christopher Gardner from Stanford University, argue that this fear is unfounded. Omega-6 fatty acids are essential for health, help lower bad cholesterol, and are supported by organizations like the American Heart Association.

Eating eggs may help women’s brains stay sharp longer: The study found that women who ate more eggs experienced less decline in verbal fluency over four years, specifically in their ability to name categories of items. This benefit was observed even after considering other factors like age and lifestyle, but no similar effects were seen in men or in other cognitive measures.

Recipe for The Day

Low Calorie Pumpkin Custard Recipe: This low-calorie pumpkin custard recipe is easy to prepare, taking about 55 minutes in total, including 45 minutes of baking time. Made with pumpkin puree, low-fat milk, and a blend of spices, it yields a creamy dessert with 137 calories per serving and can be enjoyed with a topping of whipped cream and cinnamon.

Lifestyle & Fitness Focus

9 Bodyweight Leg Exercises for Every Body

Bodyweight training is an effective and accessible way to enhance strength and conditioning with minimal or no equipment. For building stronger legs, bodyweight exercises offer a range of options targeting lower body muscles through various movement patterns.

Types of Bodyweight Leg Exercises

Bodyweight leg exercises generally fall into two primary movement patterns:

• Squat Pattern

• Lunge Pattern

Additionally, several exercises that don’t fit into these patterns can add variety and enhance overall mobility.

Squat Pattern Exercises

1. Standard Bodyweight Squat

   • Stand with feet shoulder-width apart, toes slightly turned out.

   • Sit back by moving your hips backward and lower until thighs are parallel to the floor.

   • Push through your feet to return to standing, keeping knees aligned with toes.

2. Chair Squat

   • Position a chair behind you and stand about a foot in front.

   • Lower your hips until they touch the chair (do not sit), then push through your feet to return to standing.

   • Maintain proper knee and torso alignment.

3. Jump Squat

   • Start in a squat position and explosively jump off the ground.

   • Land softly and immediately lower back into the squat position.

Lunge Pattern Exercises

4. Standard Bodyweight Lunge

   • Stand with feet hip-width apart and step forward with one foot.

   • Lower your hips until the back knee is just off the ground, then push through the front foot to return to the start.

5. Split Lunge

   • Place one foot on an elevated surface behind you and lower your hips until the front thigh is parallel to the ground.

   • Push through the front foot to return to the start position.

6. Jump Lunge

   • Perform a lunge, then explosively jump to switch legs mid-air.

   • Land in a lunge position on the opposite leg and continue the movement.

Additional Leg Exercises

7. A-Skip

   • Stand with feet hip-width apart, lift one knee to hip height, and step forward aggressively.

   • Alternate legs, swinging arms naturally with each skip.

8. Side Lunge

   • Step laterally to one side, bending the knee on that side and keeping the other leg straight.

   • Push through the heel to return to standing, and repeat on the other side.

9. Step-Up

   • Stand in front of an elevated surface, step up with one foot, and fully extend through the knee.

   • Raise the opposite knee to hip height, then step back down and alternate sides.

Bodyweight leg training encompasses a variety of exercises primarily based on squat and lunge patterns. Incorporating additional movements can enhance your workout, improve mobility, and increase overall leg strength and conditioning. While bodyweight exercises are excellent for functional fitness and conditioning, adding external resistance can further boost strength gains over time. These exercises can be performed anywhere and are ideal for maintaining fitness with minimal equipment.

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