Nutrition Corner

Avoid These Cancer Causing Foods: Certain foods, such as red and processed meats, sugar, alcohol, and ultra-processed items, have been linked to higher cancer risk and progression. Conversely, a diet rich in foods like berries, green tea, tomatoes, grapefruit, and broccoli, along with a balanced intake of whole foods, may help reduce cancer risk and support overall health.

How to Pick Health Proteins: The American Heart Association advises prioritizing plant-based protein sources, consuming fish and seafood regularly, opting for fat-free or low-fat dairy, and choosing lean, unprocessed meats. Fish and shellfish are excellent protein sources and provide omega-3 fatty acids, which can help lower the risk of heart disease, heart failure, and certain types of stroke.

Recipe for The Day

Clean Eating Baked Salmon Recipe: This clean-eating baked salmon recipe, which takes about 30 minutes to prepare and cook, features salmon fillets seasoned with olive oil, garlic, sea salt, black pepper, and lemon slices. The dish serves four and provides a nutritious profile with 342 calories, 18g of fat, and 38g of protein per serving.

Lifestyle & Fitness Focus

The 6-Move Ab Workout Olympic 100-Meter Favorite Noah Lyles Does for a Rock-Solid Core

To enhance your performance whether you're aiming for your fastest mile, dominating in pickleball, or pushing through a sprint workout, a strong core is essential. Team USA sprinter Noah Lyles, a gold medal favorite for the 100m at the Paris Olympics, emphasizes the importance of a stable core for maximizing power and speed.

Lyles incorporates a rigorous core routine in his training to complement his strength workouts. Here’s a detailed breakdown of his core workout:

1. GHD Machine Hollow Hold

   • Why It’s Effective: This variation on the traditional hollow hold, performed on a glute-ham developer bench, challenges your core more intensely.

   • How to Do It: Position yourself with feet in the foot pad, legs straight, and buttocks off the pad. Lean back slowly until your body is close to horizontal, maintaining a steady hold for 30 seconds. Perform 4 sets.

   • Easier Variation: Hollow Body Hold – Lie on your back with arms and legs extended. Lift your legs and upper back slightly off the floor, pressing your lower back into the ground.

2. Toes to Bar

   • Why It’s Effective: This exercise strengthens the obliques and core significantly.

   • How to Do It: Hang from a pull-up bar, keeping your legs straight, and lift your toes to touch the bar. Control your descent. Perform 4 sets of 7-10 reps.

   • Easier Variation: Hanging Knee Raise – Bend your knees and lift your thighs parallel to the floor.

3. V-Up

   • Why It’s Effective: This advanced sit-up targets the abs with a challenging “V” shape.

   • How to Do It: Lie on your back, lift your legs and arms simultaneously to touch your toes, forming a “V” shape. Do 4 sets of 20 reps.

   • Easier Variation: Deconstructed V-Up – Perform the upper body portion as a sit-up and the lower body portion as a leg raise.

4. Star Plank

   • Why It’s Effective: This move engages both the core and glutes, crucial for balanced strength.

   • How to Do It: From a side plank position, straighten your top arm and leg, holding the position to form an “X” shape. Hold for 15 seconds on each side, completing 4 sets.

   • Easier Variation: Side Plank – Perform the side plank without raising the top leg.

5. Forearm Plank

   • Why It’s Effective: Engages the entire core and improves overall stability.

   • How to Do It: Assume a plank position on your forearms, keeping a straight line from head to heels. Hold for one minute, repeating 4 times.

   • Easier Variation: Plank From Knees – Perform the plank position from your knees instead of toes.

6. Glute Kickback Machine

   • Why It’s Effective: Focuses on glute activation and core engagement.

   • How to Do It: Stand in the machine, bracing your core, and push the weight back using your glutes. Perform 4 sets of 6 reps on each side.

Try incorporating these exercises into your routine for a powerful core that enhances overall athletic performance.

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