Nutrition Corner

Fish Oil: Friend or Foe? Fish oil is notable for its high content of omega-3 fatty acids, specifically DHA and EPA, which are essential nutrients that the body cannot produce on its own. These omega-3s are primarily found in fatty fish like salmon and mackerel, while plant-based sources like flaxseeds and walnuts provide alpha-linolenic acid, which can be converted into DHA and EPA.

An 8-week short-term vegan diet may help reduce biological age: Vegan, plant-based diets offer benefits such as improved gut health, reduced inflammation, and enhanced metabolic processes due to their high fiber and antioxidant content. A recent study of identical twins indicates that even a short-term vegan diet may lower biological age estimates, though experts still advocate for balanced diets like the Mediterranean diet for long-term health.

Recipe for The Day

Hearty Roasted Veggie Salad Recipe: This hearty salad showcases the wholesome flavors of roasted vegetables, each contributing distinct textures and natural sweetness enhanced by roasting. The dish is elevated with a tangy dressing, crunchy walnuts, and creamy feta cheese, making it a flavorful and nutritious choice for any meal.

Lifestyle & Fitness Focus

Warm-Up for HIIT Workouts

Why Warm-Up?

Warming up is crucial for several reasons:

• Injury Prevention: It prepares your muscles, tendons, and ligaments for physical activity, reducing the risk of strains and sprains.

• Enhanced Performance: A proper warm-up increases blood flow to your muscles, enhancing flexibility, strength, and efficiency, which can improve your exercise performance.

• Increased Heart Rate: Gradually raising your heart rate with warm-up exercises helps your cardiovascular system adjust to the demands of exercise, minimizing the risk of sudden heart rate spikes.

• Better Oxygen Delivery: Warming up improves circulation and oxygen delivery to your muscles, boosting endurance and stamina.

• Muscle Activation: Warm-up exercises activate the muscle groups you'll use in your workout, helping to prevent muscle imbalances and fatigue.

How to Properly Warm-Up

1. Get Your Heart Rate Up (5-10 minutes) Begin with light aerobic activity to gradually increase your heart rate and breathing. This prepares your muscles and joints for exercise. Options include:

• Walking

• Jogging

• Biking

• Step-ups

• Cardio machines (e.g., rower, bike, elliptical)

2. Dynamic Stretches (5 minutes) Dynamic stretches involve continuous movement through a full range of motion, which helps increase blood flow and flexibility. Examples include:

• Squats

• Leg swings

• Inchworms

• Arm circles

• Hip circles

• Single Leg RDLs

• Lunges

• Butt Kicks

• Knee Raises

• Mountain Climbers

3. Sport-Specific Movements (5+ minutes) Gradually introduce the specific exercises you will perform in your workout to activate the relevant muscles. For instance, if your workout includes kettlebell swings, start with movements like glute bridges and kettlebell deadlifts before practicing the swing with light weights.

Try This 4-Minute Tabata Warm-Up

Short on time? Try this 4-minute Tabata warm-up, which combines low-impact cardio with dynamic movements and core stabilization. Watch Ash Crawford demonstrate these 8 exercises designed to quickly and safely prepare your body:

• Jumping Jacks

• Down Dog Toe Touch

• Single RDL

• Push-Up with Rotation

• Squats

• Plank

• Lunge Jumps

• Mountain Climbers

This circuit is an efficient way to get ready for a full-body workout and can be repeated if needed. It also serves as a great mid-day movement break or a precursor to more sport-specific exercises.

All or Nothing?

Don’t skip your warm-up! Aim for at least 15 minutes to cover the three warm-up categories, especially if your workout is high-intensity. However, even a brief warm-up is better than none, so if you’re pressed for time, doing something is still beneficial.

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