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{Weekly Roundup!} Volume 19

IN VOLUME 19: DIY MASON JAR VASES // BANISH THAT KITCHEN JUICER TO THE BACK OF THE KITCEN CUBPOARD // HOW TO FOAM ROLL LIKE A PRO // WHY WOMEN NEED MORE PROTEIN // MY BUTT IS DOING WHAT? SQUATS AND BUTT WINK

 

NUTRITION

BANISH THAT KITCHEN JUICER TO THE BACK OF THE KITCHEN CUPBOARD

"A debate about juicing has raged for decades, thanks in part to an American bodybuilder named Jack LaLanne, who sold juicers on television and credited them with his robust health, which lasted until he died in his nineties." -Charles Wallace
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WHY WOMEN NEED MORE PROTEIN

"Beneath every feminine curve is a muscle, and women who want to build a significant amount of muscle need a lot more protein. Likewise for the women who want to become powerful for sports or to be able to handle the grueling boot camp workouts so popular today." -Poliquin Group Editorial Staff
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FINDING YOUR RIGHT EATING FREQUENCY

"When it comes to how often you should eat you should avoid hard and fast rules and instead determine that for yourself. How do you do that?  Let me show you the way I do this with my clients." -Jade Teta
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9 BRAIN BOOSTING BENEFITS OF EATING DARK CHOCOLATE

"Dark chocolate boosts mood, protects the brain from damage, improves memory and focus, reduces stress and much more. Learn how to judge quality chocolate.The world loves chocolate." -Deane Alban
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TRAINING

MY BUTT IS DOING WHAT? SQUATS AND BUTT WINK

"Butt wink is a common term for losing proper spinal positioning when squatting to depth (in gym terms, “in the hole” or “ass to grass”). Instead of maintaining a neutral or slightly extended lumbar spine, the lifter experiences posterior pelvic tilt and lumbar flexion at the lowest point of their squat." -Ann Wendel
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HOW TO FOAM ROLL LIKE A PRO

"Sore, stiff, tight? We feel you. Take some time for self-massage. Used pre-workout, pre-stretching, or simply to start the day, foam rollinghas serious benefits, including easing muscle soreness, correcting muscle imbalance, increasing range of motion, and preventing injury." -The Greatest Team
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GETTING OFF ON THE RIGHT FOOT: HOW TO BURST OFF THE LINE

"Not only does sprinting provide a wildly empowering feeling, but it also has other benefits like improving your conditioning, working your core (HELLO, ABS), and burning body fat. One really fun component that is often overlooked in most people's training programs is the inclusion of SAQ - speed, agility, and quickness." -Jen Comas
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YOGA CAN HELP IMPROVE MEMORY FOR THOSE AT RISK FOR ALZHEIMER'S

"Chalk up one more benefit to doing yoga: A UCLA team of neuroscientists found that a three-month course of yoga and meditation helped minimize the cognitive and emotional problems that often precede Alzheimer’s disease and other forms of dementia." -Ann Brenoff
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LIFESTYLE

WHY WE HAVE HEROES (AND HOW TO BE YOUR OWN)

"Our heroes are not flawless or perfect, but that certainly doesn’t stop us from looking up to them. We admire them because despite facing adversity, grave tragedies, daunting setbacks, they don’t stop. They don’t give up. They refuse to accept defeat." -Nia Shanks
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DIY MASON JAR VASES

"I’ve been wanting to craft some mason jar flower vases, with places cut out of the metal for inserting the blooms, for a while now. I love using mason jars for floral arranging. I use them for everything from tablescapes for photo shoots, gift-giving, and everyday centerpieces for our dining table. " -Burlap + Blue
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I'D LOVE TO GET STARTED...

"Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all”. It usually gets us “nothing”. Are you waiting for the “perfect time” to get started on new projects? To learn a new skill? To eat better? To exercise more?" -Krista Scott-Dixon
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