Full-Body Resistance Band Workout: No Gym Required We've said it before, and we'll say it again: you don’t need a gym membership or fancy workout equipment to build strength and improve your fitness. In fact, all you really need is a resistance band and a few key exercises to target every major muscle group, while giving your heart and lungs a great workout, too. Ingrid S. Clay, a trainer from Chris Hemsworth's fitness program, Centr, recently shared a full-body resistance band workout on Instagram that’s perfect for home or travel. With the holidays fast approaching, now’s the ideal time to add this simple yet effective kit—and these moves—into your fitness routine. How to Do This Full-Body Resistance Band Workout I’ve broken down Clay’s resistance band workout, with sets, reps, and target muscle groups, to make it easy to follow. Start with a light resistance band or use the lowest resistance level as you familiarize yourself with the movements. Once you’re confident wi...

EXERCISE Exercise has a surprising number of health benefits, including strengthening the heart, improved mood, reduced risk for depression, chronic diseases and brain disorders, such as Alzheimer’s. But weightlifting, in particular, can boost brain function and slow cognitive decline, according to Study Finds. One of the reasons it works is that weight training improves the brain’s ability to process glucose, which is important for protecting against the development of Type 2 diabetes. People with Type 2 diabetes are 77% more likely to suffer from depression. Long-term blood sugar changes are also associated with brain-damaging inflammation. And fluctuations in blood sugar are linked to insulin resistance, which results in brain cells not getting the energy they need to function properly. One session of resistance training lowers both glucose and insulin levels for up to 24 hours, says Study Finds. It also reduces three-month measurements of blood sugar measurements called HbA1c...

  Spices And  Metabolism Metabolism refers to the chemical processes occurring within your cells that provide energy for essential functions like growth, movement, and development. Your metabolic rate, or the energy your body expends daily, supports these processes and is influenced by factors like age, gender, activity level, and overall health. While no food dramatically boosts metabolism, some studies suggest that specific spices might slightly increase metabolic rate, promote fat burning, and support healthy weight management. Below is a closer look at six spices that may influence metabolism, along with tips for maintaining overall metabolic health. 1. Chili Pepper Chili peppers, known for their fiery kick, owe their heat to capsaicin, a compound with anti-inflammatory and antioxidant properties. Capsaicin has been studied for its potential to enhance metabolism by: • Increasing energy expenditure. • Promoting fat oxidation (fat burning). • Reducing...

PEANUT BUTTER BLONDIES by Gina Knox For those coping with an autoimmune disorder, like myself, we have to think outside of the box and be creative to use food as medicine.  The ideal lifestyle choice would be an anti-inflammatory diet along with high protein snacks. Research shows certain foods cause inflammation, such as sugar, gluten and dairy products. It is very important to avoid highly processed shelf stable foods, and if there are more than a handful of ingredients, they most likely, cannot be beneficial to your health and well-being. I have become skilled at creating and adapting traditional recipes to promote a healthy lifestyle and avoid inflammation, which is especially important if you’ve been diagnosed with celiac disease.     Modern wheat or “ frankenwheat” products are no longer produced with the all natural, einkorn wheat that was harvested many years ago because of hybridization and genetic modification, in order to mass produce. You can find plenty of re...

  Despite what social media might suggest, exercise doesn’t need to be complicated or trendy to be effective. With countless workout options available, it’s easy to get overwhelmed, but sticking to basic, proven exercises can yield the best results—especially as you move into your 30s and beyond. Now, 30 certainly isn’t “old,” but it is a time when many start noticing physical changes. “Once people reach their 30s, they often become aware of aches, pains, and muscle imbalances they didn’t feel in their 20s,” says Joe Meier, CPT, personal training leader at Life Time and author of Lift for Life . For some, it might even feel like those little pains arrive overnight! Physical changes in muscles and joints start to become more noticeable in your 30s due to natural wear and tear, and life’s demands may also make it harder to stay active. In your 20s, you might have had the time and disposable income to try new workout fads or attend regular classes. But in your 30s, increasing work a...