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Two of the Best Exercises to Protect Your Back from Injury
Our TA is our deepest core muscle. You can think of it like a corset that wraps around our midline, with the muscles fibres running from side to side rather than vertically up and down. It’s job is to quietly create stability. In fact, the TA (should) switch on before you even move, and without you thinking about it.
Research has shown that in healthy people, the TA activates a fraction of a second before you move your arms or legs. It is your bodies way of preparing the spine for movement before you lift, bend, reach or walk.
The Case for Cardio
After the age 50, your hippocampus shrinks by 1 to 2% per year. And so, if my math is right, by the time you turn 65 if this shrinkage happens consistently, an average hippocampus will have shrunk to 86% of it’s original size, or 14% smaller. Scary right?
If only there was something we could do to slow down or reverse this decline!!!
Oh wait…apparently there is. 🙂
4 Tips BEFORE You Try to Lose Weight This Summer
In a nutshell, your nutrition matters. Cutting your calories too low can actually do the opposite of what you are hoping to achieve. And not being conscious of eating enough protein can limit your progress in the gym and on the scale. As can cutting your carbs too low, your body needs to get energy from somewhere!
Instead here is what I suggest you do….
How to Build Bone Density Naturally
There is something called Wolffs Law, and it states that healthy bone adapts to the load placed upon it. If loading increases, bone remodels to become thicker and stronger; if load decreases, bone becomes less dense and weaker.
In essence, use your bones or lose your bones.
What’s important to note here is that muscles attach to bones in order to create movement, and so how we use our bones is by using our muscles. And the more we use our muscles, the stronger our bones will be.
And before you log off and think you’re too young to worry about this, know that we start to lose bone density in our 30’s! The time to worry about it is right now, no matter what your age.
What is FibreMaxxing and Should We Do It?
While high protein foods have taken the main stage over the last few years, an increased awareness of how good fibre is for improving our gut health has led to a trend called ‘fibremaxxing’. As unhealthy a trend as I think ‘maxxing’ is, I did have to pause and wonder if this one is actually a step in the right direction.
High Protein Low Cost Pantry Staples
As you know, I am a big believer in prioritizing protein. especially as we age. But that belief can cause your grocery bill to skyrocket if you aren’t careful. Whole grains, not as expensive, fresh vegetables also not as bad. Legumes, definitely an inexpensive food choice. In other words, your carbs aren’t really the things that are going to break the bank and so I want to talk a little about protein rich foods specifically and how I keep it healthy and as low cost as possible.