“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 

Latissimus Dorsi for stabilization 

Gluteus Maximus Gluteus Medius for sprinting and balance

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

Hip Adductors, Keep you stable and aligned HIP FLEX

Quadratus Lumborum, lower back

Spinal Eredgors Runs along your spine stand up straight and rotate 

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!!