Nutrition Corner

Vegetables You Need to Know: Plant-based alternatives are increasingly popular as consumers seek to reduce meat consumption, with innovations like Actual Veggies' burgers showcasing vegetables such as sweet potatoes and broccoli. Beyond Meat has also shifted focus, introducing Sun Sausages made from yellow peas, fava beans, and other vegetables.

Is drinking alcohol part of a healthy lifestyle? To safeguard your health while enjoying alcohol, aim to consume no more than one to two drinks per day for men and one drink per day for women. Excessive drinking can significantly raise your risk of numerous health issues, including high blood pressure, liver disease, and various cancers.

Recipe for The Day

Gluten Free Salmon with Lemon Dill Sauce Recipe: To make gluten-free salmon with lemon dill sauce, season and sear salmon fillets, then bake them with a mixture of white wine, chicken broth, lemon juice, and honey for 10 minutes. Finish by adding butter and fresh dill to the sauce before serving.

Lifestyle & Fitness Focus

15 Best Lunge Variations to Build Muscular Legs

It’s time to focus beyond just your upper body and incorporate exercises that build powerful glutes and legs. Training your lower body not only enhances your physique but also improves athletic performance and burns more calories. Here are five effective lunge variations to strengthen your legs and glutes:

1. Static Lunge

   • Why It Works: This exercise targets your hamstrings, glutes, and quads, emphasizing the eccentric phase for greater muscle fiber recruitment and balance.

   • How to Do It: Start in a split stance with both knees bent at 90 degrees. Load your forward leg, keeping it firm against the floor. Drive upward through the heel of your forward leg and stay on the balls of your trailing leg. Perform 3 sets of 12 reps on each leg.

2. Walking Lunge

   • Why It Works: The walking lunge effectively targets the glutes and hamstrings while engaging the cardiovascular system. Adding weights can increase the challenge.

   • How to Do It: Step forward with your right leg, bending both knees to 90 degrees. Lower your left knee toward the ground, then push up through your right leg and step forward into the next lunge. Perform 4 sets of 10 to 12 reps.

3. Reverse Lunge

   • Why It Works: This variation is gentler on the knees compared to forward lunges and helps develop balance, strength, and hip flexibility.

   • How to Do It: Step backward with your right leg, keeping a neutral spine. Lower your body until your right knee is close to the floor, then push back to the starting position. Perform 3 sets of 12 reps.

4. Curtsy Lunge

   • Why It Works: The curtsy lunge targets the inner and outer glutes and thighs, enhancing muscle strength in these areas.

   • How to Do It: Stand with feet shoulder-width apart, step your right leg behind your left, crossing it as if performing a curtsy. Bend your knees and lower your body until your front leg is parallel to the floor. Perform 3 sets of 8 reps.

5. Rear Foot Elevated Lunge

   • Why It Works: This exercise, similar to the Bulgarian split squat, builds hip strength and mobility, engaging glutes and quads while stretching tight hamstrings and hip flexors.

   • How to Do It: Place your right foot on a bench, keeping your toes pointed and foot flexed. Descend until your right knee nearly touches the floor, then drive up through your left leg. Perform 3 sets of 12 reps.

Before starting these lunge variations, ensure you prepare your body with mobilization, warm-up, and proper technique to maximize benefits and minimize injury risks.

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