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The Importance Of Foot Speed and Leg Strength

Jump rope and do squats! 

ONLY if you wanna live a longer more active life at least you should do these two things. Science has shown a direct correlation between leg strength and longer life. When you get older having stronger legs means your body is breaking down less and you’re still able to get around on your own. Less likely to have to move into a nursing home and stronger legs through squatting means stronger bones and less injury. Couple jumping rope which give you fast feet and that means less tripping and falling to the ground. The faster you can get your feet back under your body the less likely you are to hit the ground and break something. 

So forget the fact that jumping rope is excellent cardio and squats make your ass look fantastic, think about you later years and start NOW.

“I want a tighter core”

I hear that A LOT! Sadly I find most people don’t even know what their core is? Usually it’s abs people want. Better abs is what these people are looking for and that’s mostly diet.

IF you are truly looking to train your core here are the muscles and exercises you should be doing;
Trapezius for posture 

SHRUG
Latissimus Dorsi for stabilization 

PULL UPS
Gluteus Maximus Gluteus Medius for sprinting and balance

SQUAT
Rectis Abdominis, Transverses Abdominis for bending and twisting and acting as a girdle keeping you tight and aligned 

WOOD CHOPPERS
Hip Adductors, Keep you stable and aligned HIP FLEX

Quadratus Lumborum, lower back

SIDE PLANK
Spinal Eredgors Runs along your spine stand up straight and rotate 

REVERSE CRUNCH
THAT’S your core and that’s how you work it!

The Benefits of Quinoa

“Carbs are bad!”


Not entirely so. Simple carbs that turn to sugar in your system are not great for you. But sweet potatoes and quinoa are examples of good carbs you should be including in your diet.

Quinoa is one of the world’s most popular health, gluten free, high in protein and one of the few plant foods that contain all nine essential amino acids.

It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Some other lesser known benefits of quinoa are its  anti-inflammatory, anti-viral, anti-cancer and anti-depressant properties. These have been traced back to the two flavonoids quercetin and kaempferol. 

Add that all up and basically you have a super food.


Eat more quinoa!!