Category: Fitness news

To celebrate warrior women everywhere, Under Armour have created a fresh new range of activewear in purple; the official color of the women’s movement. Now you can support equality while getting your sweat on as M&F takes a look at this powerful new gear — perfect for repping this International Women’s Day on March 8.

In partnership with inspirational women like WNBA superstars Kelsey Plum and Diamon Miller, UA say that this limited edition product line “pays homage to female trailblazers everywhere,” . Here are some of the highlights.

Under Armour’s International Women’s Day Collection

Women’s UA Velociti 3 IWD Running Shoes

The Velociti 3 certainly looks pretty in purple and makes for a cool looking iteration of these lightweight, rubberless sneakers. UA says that this shoe features cushioning that gives a close-to-the-ground-feel, making them “grippy” so that you can go all out and aim for those running PRs while a winged tongue adds midfoot hold and containment with added foam to eliminate pressure on top of the foot.

Price: $140

Women’s UA Essential No Show Socks

Great socks can make for the foundation of many epic workouts, and these purple no show socks might just give you that hidden edge. They are ultra-thin, so you will hardly notice that they are on, leaving you to focus on the challenge at hand. These socks also offer sweat wicking and an embedded arch support that Under Armour says will “reduce foot fatigue.”

Price: Currently on offer at $16.97 (6 pack)

Women’s UA Motion Strappy Tank

Under Amour uses specially engineered fabric for softness while wicking sweat “like a champ,” says the brand. The material also offers 4-way stretch so that you won’t be hindered no matter what type of training you are into. There’s a built-in shelf bra for added support too.

Price: $40

Women’s HeatGear No-Slip Waistband Ankle Leggings

UA’s tired and tested HeatGear fabric comes into play with these luxurious leggings, also welcomely available in short and taller sizes. The high-rise, no-slip waistband provides support and confidence and these leggings are also made with flatlock seams so that your workout will be chafe-free. There’s even a side drop-in pocked for your phone, earbuds, or other small accessories.

Price: $45

Unisex UA Utility Flex Sling

Now you can celebrate powerful women everywhere with the color purple, no matter your gender. This sling is designed to be hands-free, making it ideal for travelling or on hikes where you don’t want cumbersome baggage along for the journey. There are plenty of compartments, however, including pockets for your phone, ID, tablets, earbuds and other must-haves. There’s even a side water bottle pocket so that you can stay out for longer.

Price: $45

View the full Under Armour International Women’s Day range here: https://www.underarmour.com/en-us/c/international-womens-day/

As news broke that 57-year-old “Iron” Mike Tyson will be stepping out of retirement to take on YouTube tough guy, Jake Paul, there were more questions than answers. What type of match will it be? How many rounds? Are we in a fever dream? And does any of that matter, because whatever we might say, we all know we’ll be watching.

When and How Can I Watch Mike Tyson vs. Jake Paul

The “Fight of the Century” featuring Tyson, who is more than half a century old himself, will take place at AT&T Stadium in Arlington, Texas, before a potential crowd upwards of 80,000 bewildered boxing fans. The broadcast rights belong to Netflix, and the show will be beamed live to the world live on July 20, 2024. While details are yet to be confirmed on whether this will be more of an exhibition match with fewer rounds, or will be a bona fide boxing bout, we do know that it’s the kind of must-see-car-crash TV that does little to restore our faith in humanity, but at the same time is totally unmissable!

Tale of the tape

• Mike Tyson is 57 years old and is 5’10” tall with a 71” reach. His record stands at 50-6-0.
• Jake Paul is a whopping 30 years younger at 27, stands ay 6’1” tall, and has a superior reach of 76”. His record stands at 9-1-0

There’s no doubt that Paul has youth, height, and reach on his side, but that could pale in comparison to the grit and experience of the former heavyweight champion, who has won 44 fights via stoppage. Still, in 2024, one has to ask how much gas Tyson really has left in the tank. Is he coming to punch-out Paul, or simply motivated by a huge payday?

What the Internet is Saying About Jake Paul vs. Mike Tyson

With eyes rolling and Netflix subscriptions going up simultaneously, the internet wasn’t slow in sharing it’s opinions on the fight. “Mike don’t do it,” read a comment on his Instagram account although it was unclear if the author was worried about Tyson’s safety or his street cred. “Jake Paul just made the biggest mistake of his life,” read another comment feeling that the YouTuber might have bitten off more than he can chew.

“It’s crazy to think that in my second pro fight, I went viral for knocking out Nate Robinson on Mike Tyson’s undercard. Now, less than four years later, I’m stepping up to face Tyson myself to see if I have what it takes to beat one of boxing’s most notorious fighters and biggest icons,” said Jake Paul.

“I’m very much looking forward to stepping into the ring with Jake Paul at the AT&T Stadium in Arlington, Texas,” said Mike Tyson. “He’s grown significantly as a boxer over the years, so it will be a lot of fun to see what the will and ambition of a ‘kid’ can do with the experience and aptitude of a GOAT.  It’s a full circle moment that will be beyond thrilling to watch; as I started him off on his boxing journey on the undercard of my fight with Roy Jones and now I plan to finish him.”

Whatever comes of the fight, and however embarrassed we are to admit that we can’t wait to see, it, Tyson probably said it best: This should be a lot of “fun!”

Strengthen and define the entire core with this standing ab workout. These five standing ab exercises are designed to target every muscle in your core. Intensify this standing ab workout by adding weights, or knock it out with just your bodyweight.

Build a strong core with this quick and effective standing ab workout.

You loved our standing ab circuit workout which targeted the core from a standing position using just your bodyweight.

Today’s workout challenges the core using a set of dumbbells.

I have found that standing core exercises with weights are particularly effective because they challenge our core muscles to stabilize the trunk of the body in the same way they do in many of our daily movements. This leads to improved coordination and better balance.

I especially love this workout because there are no crunches and no planks. In my opinion, it doesn’t feel like a traditional ab workout (and I love that)! These standing ab exercises will keep your mind busy as they sculpt and strengthen your midsection.

10-Minute Standing Ab Workout

Five weighted standing ab exercises to strengthen your core and add muscle definition to your midsection.

Add this standing abs workout to your weekly workout routine 1-2 times a week to build muscle and improve endurance.

Workout Equipment:

Beginner: No equipment, just your bodyweight.

Intermediate/Advanced: Add a single medium dumbbell or kettlebell to make this a weighted ab workout. We’re using 10-15 lb dumbbells.

Workout Instructions:

Follow along with the guided Standing Ab Workout Video on YouTube, led by certified personal trainer Lindsey Bomgren. 

Your Workout Looks Like This:

• 5 Standing Ab Exercises
• Timed Intervals (40 seconds of work, 20 seconds of rest)
• Repeat All 5 Standing Ab Exercises x2 Sets

5 Best Standing Ab Exercises

Goblet Hold and March

Targets: Low abs, obliques, glutes, hip flexors, chest and shoulders.

Note: the farther you hold the dumbbell out, away from your body, the harder your core will have to work.

Uneven Front Squat and Pivot Press

Targets: Glutes, quadriceps, hamstrings, shoulders, transversus abdominis, abs, obliques and erector spinae.

Single Leg Balance Weight Pass

Targets: Low abs, obliques, transversus abdominis, glutes, hip flexors, arms and core.

Again, the farther the dumbbell travels away from your body, the harder your abs will have to work to stabilize your trunk.

Windmills

Targets: Obliques, abs, upper back, outer glutes, inner thighs, hamstrings, upper body and shoulders.

The windmill is a full body exercise that strengthens the entire core; specifically the obliques (sides of the torso).

Lateral Squat and Front Raise

Targets: Gluteus medius (part of your butt used for side-to-side movements), quads, hips, inner thighs, shoulders, abs and core muscles.

Standing Ab Workout FAQs

Pin this Standing Ab Workout

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Booty. Ass. Buttocks. Cake. Okay, enough of the cheeky banter, and let’s get straight to the bottom of this article. When it comes to sculpting a rounder, firmer, and overall bigger derrière, there’s really no shortage of workout routines promising insane results.

The biggest thing to focus on when trying to work your butt is to focus on the correct exercises that deliver the biggest impact. As someone who is a part of the big butt club, I’ll show you the three glute exercises I do (spoiler: Step-Ups, Deadlifts, and Hip Thrusts) and potentially help you to achieve your goals efficiently and effectively.

Table of Contents

• The Three Best Glute Exercises
• Why Should You Build Bigger & Stronger Glutes?
• Muscle Anatomy of the Glutes

The Three Best Glute Exercises

1. Step-Ups

Now, you may be shocked to see step-ups in the number one spot, instead of the often lauded squats, but hear me out. Not only is the range of motion on a step-up better than a lot of people can perform on a traditional squat, step-ups actually activate the glutes significantly more than most exercises. Just check out the chart below from a study published in 2020.¹

Figure 1: Neto, Walter Krause, et al. (2020)

Just from a simple glance, you can see step-ups have a significantly higher muscle activation than all the other lower body exercises performed.

Why To Do It:

As if that chart above wasn’t reason enough, unlike other exercises, even those on this list, you don’t need any fancy equipment to perform this movement, just a sturdy raised surface. Step-ups can be performed almost anywhere, making these a versatile way to get booty work in without having to drag yourself to the gym.

Don’t get me wrong, as a trainer, I absolutely love squats and think they should be a part of most people’s training regimens. But when it comes to targeting the glutes, these are king. I teach my clients to get the most activation out of their glutes by having them focus on engaging them first before even starting the movement.

Those with knee problems may find that this technique of pushing with your glutes rather than your quads can take some strain off of your knees.  

How To Do It

1. Start by facing a raised surface, like a weight bench, chair, or plyo box.
2. Next, stand with your feet roughly shoulder-width apart or slightly wider.
3. Put one foot onto the bench and engage your glutes.
4. Push through your heel to bring your body into a standing position on top of the bench.
5. In a controlled manner lower yourself back down to the floor.
6. Repeat for as many reps as desired and switch to the other leg.

Trainer Tip: Get comfortable with the movement before thinking about adding weight. You’ll be surprised how difficult it can be to balance while performing this exercise, especially on a weight bench that has some give to it. Once you’re comfortable with the motion, experiment with tempo, think explosive speed or a very slow, controlled pace. You’ll be surprised how difficult pacing can make this exercise. Shoot for at least 10 reps per leg for three sets.

Variations:

Dumbbell Step-Ups: This alternative requires you to grab a pair of dumbbells to increase the difficulty.

Crossover Step-Ups: Be forewarned, these are absolutely brutal. Instead of facing the bench, stand next to it. Use your outside foot to…wait for it…crossover in front of your other foot onto the bench. Push off the leg on the bench to bring yourself to standing on the bench. Lower yourself down to the other side of the bench, still on one foot. Reset to both feet on the floor, and down the same motion for the other side. Once you get good at these, don’t be afraid to grab a set of light dumbbells to jack up the intensity.

Lateral Step-Ups: Just like the crossover step-ups, you’ll be standing next to the bench rather than facing it. Lift your inside leg onto the bench, push yourself to standing, than lower yourself down. These are basically the same motion as a regular step-up, just rotated 90º.

2. Deadlift 

Now it was a tight race whether I wanted to put the deadlift or Romanian deadlift (RDL) here as they both are hinge movements that primarily target the hamstrings and glutes while also engaging the lower back, quads, and core muscles. Ultimately, I went with deadlifts because the research is clear when it comes to which one of these exercises reigns supreme.²

Figure 2: Lee, Sangwoo, et al. (2018)

I did find it interesting though, when I gave a poll to my clients, the majority said that Romanian Deadlifts targeted their glutes the most.

Why To Do It:

Deadlifts have a somewhat intimidating reputation because they are a staple of a powerlifter’s routine, and it’s not uncommon to see the human equivalent of a water buffalo lifting the weight of a small car on a deadlift platform. While this can be off-putting to someone that just wants to put a little junk in their trunk, it’s well worth giving this exercise a shot.

Not only will it help you fill out your jeans, deadlifts can help build up core strength as well as several other benefits covered in our article on Deadlift Benefits.

How To Do It:

1. Stand with your feet shoulder-width apart behind a barbell.
2. Position your hands on the bar just outside of your legs, some people like to use a mixed grip, with their hands facing opposite ways. I prefer to use an overhand or hook grip.
3. Brace your core, keep your chest up, and sink your hips down to almost a squat position.
4. Keeping the bar close to your legs, squeeze your glutes, start pushing your hips forward.
5. Keep your back straight as the bar starts rising, aiming for your back and knees to be coming to a standing position at the same time.
6. Hold the top position for a second, then lower the weight to the floor in a controlled manner.

Trainer Tip: Start with a lighter weight, and really focus on using your glutes to drive the movement. Once you’re comfortable with the movement, then you can start adding some weight. To make that booty grow, you’re gonna want to be in the 8-10 rep range (lower reps will help make you stronger, but hypertrophy is what we’re aiming for). Because this is a compound exercise, you should be doing this toward the start of your workout.

Variations:

Romanian Deadlifts: This is a fantastic variation I do every other leg workout. To do it properly, keep your knees slightly bent, the bar tight to your legs, and really squeeze your glutes at the bottom of the movement the get the most out of it.

Sumo Deadlifts: With the same idea as the deadlift, the Sumo deadlift involves spreading your feet out into a wider stance, so your arms are grabbing the bar inside your legs. Once you start sinking into the stance, you’ll understand why these are a great alternate to add to your lower body workouts.

Banded Romanian deadlifts: A fan favorite amongst my clients, add a resistance band around your hips or under your feet to increase tension throughout the movement, especially at the top, where the glutes will be the most activated.

3. Hip Thrusters

On Instagram and TikTok, you will see mostly women performing this move, but don’t let that deter you, gentleman. Hip thrusters are one of the best ways to isolate and strengthen the posterior chain, especially the gluteus maximus, medius, and hamstrings. Going back to Figure 1, hip thrusts had the second highest muscle activation, which means they should be a mainstay in everyone’s butt workouts.

Why To Do It:

If you struggle with lower back pain but still want to lift heavy weights, then hip thrusters are an excellent exercise for you! Hip thrusters are great at isolating the glutes by placing them in a good position for maximum muscle activation while also reducing the strain on the lower back muscles. 

Lifting the hips against resistance effectively stimulates muscle growth and strength development in the glutes, leading to better shape and definition.

How To Do It:

1. Start by sitting on the ground with your upper back against a bench and a barbell positioned across your hips.
2. Roll the barbell towards your body to rest just above your hip bones. I recommend using a pad on the bar to keep your hips from being bruised by weight.
3. Plant your feet flat on the ground, shoulder-width apart, and brace your core.
4. Drive through your heels, lifting your hips towards the ceiling while squeezing your glutes at the top of the movement.
5. Slowly lower your hips back down under control, maintaining tension on the glutes throughout the movement.

Trainer Tip: I’ll occasionally start out my leg days with three or four heavy sets of 6 reps to hit my glutes while they’re fresh. But what I really like doing is throwing these in at the end of my leg days, to fully burn out my glutes. I’ll usually go for higher reps, around 20, for three sets.

Variations: 

Single-leg hip thrusters: If you’re looking for a fun challenge and want to work your oblique more, do hip thrusters with one leg elevated. Focus on driving through the heel of the working leg to engage the glutes unilaterally. 

Weighted hip thrusters: Instead of using a barbell like most people do, you can also use a dumbbell, kettlebell, or a weight plate across your hips to increase resistance and challenge the glutes in a slightly different way.

Band-resisted hip thrusters: Loop a resistance band around your hips and anchor it to a sturdy object in front of you to add extra resistance throughout the movement, particularly at the top where the glutes are fully contracted.

Why Should You Build Bigger & Stronger Glutes?

Besides the obvious benefits of having a fuller, rounder set of buns, there are several other great reasons to prioritize glute development in your fitness routine:

Improved athletic performance: I don’t know about you guys, but I have been really getting into pickleball lately, and I’ve noticed that working on my glutes has played a big part in my explosive power. This is because strong glutes play a vital role in athletic movements such as running, jumping, and lifting by enhancing power, speed, and agility.

Reduced risk of injury: Those of you who think that having good glutes is pointless probably don’t realize that having weak glutes can contribute to imbalances and force other muscles to try and compensate in movement patterns, which increases the risk of injuries such as lower back pain, knee pain, and hip issues.

Enhanced functional strength: Strong glutes are essential for everyday activities like walking, climbing stairs, and lifting objects, improving overall functional capacity and quality of life.

Muscle Anatomy of the Glutes

(Image credit to original owner)

While it may not seem important, understanding the glutes’ anatomy can provide valuable insight into their function and the best ways to train them optimally. The gluteal muscles consist of three main components:

Gluteus maximus: The largest and most powerful muscle in the gluteal group. It is responsible for hip extension and supports the extended knee through the iliotibial tract and rotation. Basically, it helps you skip, run, walk, and jump. It is also the muscle that makes up the bulk of the form and shape of the butt and hip area.

You can find our favorite Gluteus Maximus Exercises here.

Gluteus medius: This is an interesting muscle because it is shaped like a hand fan. It is located on the outer surface of the pelvis; this muscle supports hip abduction and stabilization of the pelvis during movement.

Want to really work those upper glutes? Find our recommended Gluteus Medius Exercises here.

Gluteus minimus: Situated beneath the gluteus medius and the smallest of the three muscles, this fan-shaped muscle also aids in hip abduction and stabilization, especially in weight-bearing activities.

Why not round out your glute building journey by checking out the Best Gluteus Minimus Exercises?

Outro

Despite what you see all over social media, building a bigger, more muscular butt doesn’t require a complicated array of exercises and equipment. Working out just the glutes for hours at a time isn’t even necessary.

Instead, by focusing on the three powerhouse moves outlined in this article—step-ups, deadlifts, and hip thrusters—you can efficiently and effectively sculpt the ass cheeks of your dreams. So, prioritizing glute development can yield impressive results if you aim to enhance your physique, improve athletic performance, or simply look caked up when out in public.

Now that you’re on your way to beefing up your backside, it may be time to think about adding some muscle to the rest of your body, and the perfect way to do that is the SFS Hypertrophy Program.

Citations:

1. Neto, Walter Krause, et al. “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.” Journal of Sports Science & Medicine, vol. 19, no. 1, 24 Feb. 2020, pp. 195–203, www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/.
2. Lee, Sangwoo, et al. “An Electromyographic and Kinetic Comparison of Conventional and Romanian Deadlifts.” Journal of Exercise Science & Fitness, vol. 16, no. 3, Dec. 2018, pp. 87–93, https://doi.org/10.1016/j.jesf.2018.08.001.

While Intermittent Fasting has long been a concept adopted by fitness aficionados, the idea of fasting itself spans civilizations such as the ancient Greeks, Romans, and Egyptians. In addition to theories around detoxing and boosting the immune system, some people undertake extended fasts in the hopes of harnessing potential metabolic effects such as improving insulin sensitivity and better cell health. But what happens when an individual abstains from food for 7 whole days? A new study has the answers.

The Effects of Fasting for 7 Days

The study, published in Nature Metabolism, hoped to understand the positive and negative effects of a seven-day fast, in order to determine its suitability as a therapeutic intervention. Twelve volunteers who were in good health consumed just water for 7 days. As expected, one of the initial reactions to the fasting was for the body to switch energy sources, from glucose to body fat. Within three days, the participants lost an average of 12 pounds (5.7 kilograms) in body mass.  But perhaps more surprising was rate at which the mass returned following the fast. While a resumption of eating for three days returned the lean body mass, the body fat stayed off.

In addition to the findings relating to body mass, the scientists also found that specific proteins were restructured during the fast, such as those proteins that support the structure of brain neurons. While more work needs to be done to understand the consequences of these protein changes, and ideal fasting durations, the researchers also uncovered beneficial reactions that could aid in the treatment of rheumatoid arthritis and heart disease. “Our results advance our understanding of prolonged fasting in humans beyond a merely energy-centric adaptions towards a systemic response that can inform targeted therapeutic modulation,” reads the report.

Still, the study was also keen to point out that there are adverse effects associated with fasting that also need further understanding. Prolonged fasting is not something that one should attempt at home without proper medical advice and supervision, since it can cause electrolyte imbalances and negative consequences due to nutrient deficiencies. Always consult a health care provider before undertaking any type of fast.

Build total body strength in just 30 minutes with this full body workout at home. Each circuit contains four exercises targeting the lower body, upper body and core. A complete dumbbell workout designed to build strength and challenge your endurance.

All you need is a set of dumbbells and 30 minutes to challenge your total body strength and muscular endurance in this full body workout at home.

I have been a personal trainer for over a decade, and when I taught in-person fitness classes, I loved to structure them in this full body circuit format.

The combination of an upper body, lower body, total body and core exercise in each circuit provides an effective way to build strength and grow muscle at home.

Personally, this is one of my favorite formats because I find it prioritizes compound exercises, or exercises that engage multiple muscle groups at once.

Compound exercises allow you to lift heavier weights, increase calorie-burn, improve core strength and stability, and build muscle.

30-Minute Full Body Workout At Home

Build total body strength with this efficient 30-Minute Full Body Workout At Home!

Each strength circuit includes an upper body exercise, lower body exercise, full body exercise, and a core exercise.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium-to-heavy set of dumbbells. I recommend 8-20 lbs depending on your fitness level. I’m using 15-20 lbs in this workout video.

Workout Instructions:

Follow along with the guided Full Body Strength Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

• 3 Full Body Circuits
• 4 Exercises Per Circuit (upper body, lower body, full body and core)
• Timed Intervals (perform each exercise for 40 seconds of work, then rest 20 seconds)
• Repeat Each Circuit x2 Sets

12 Full Body Exercises with Dumbbells

3-Way Back Row (Wide Row, Narrow Row, Reverse Row)

Targets: Upper back, mid-back, lower back (latissimus dorsi, rhomboids, trapezoids and rear deltoid muscles), and biceps.

Lateral Lunge And Narrow Squat

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

Lateral Squat And Single Arm Row

Targets: Legs, quads, outer glutes (gluteus medius), back (lats) and core.

Dumbbell Pullover And Leg Lower

Targets: Back (lats), chest (pecs), core and lower abs.

Bicep Curl And Reverse Overhead Press

Targets: Biceps, shoulders (specifically the front head of the shoulders), back and core.

Split Lunge

Targets: Legs, quads, glutes, hamstrings and calves.

Alternating Front Lunge And Single Arm Curl Press

Targets: Legs, quads, hamstrings, biceps, shoulders, abs and all the stabilizing muscles in the core.

Plank And Dumbbell Pass

Targets: Entire core, back, shoulders and arms.

Chest Fly And Skull Crusher

Targets: Chest (pecs), shoulders and triceps.

Staggered Deadlift And Squat

Targets: Legs, hamstrings, glutes, hips, quads and core.

Push Up And Dumbbell Burpee

Targets: Chest, shoulders, triceps, legs, glutes, quads, hamstrings, abs and core. A compound dumbbell exercise to build full body strength.

Seated Twist with Dumbbell

Targets: Upper abs, lower abs, obliques, core and hips.

Full Body Workout At Home FAQs

Pin this Full Body Workout

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Inquisitive, open and adventurous is not how it’s best to describe the eating habits of most men. The idea of eating something different ends up being a little more than using ground turkey instead of beef for a batch of burgers or opting to top breakfast oatmeal with raspberries instead of blueberries. Wow, look you mister courageous eater. You can and should start thinking beyond the pork chop and brown rice and dive into more nutritious and delicious ingredients.

Branching out into a new edible territory brings with it some notable benefits. Not only will embracing a handful of unfamiliar foods shake your taste buds out of their coma, but they also bring with them a whole new set of culinary possibilities. Adding more variety to your menu will also help you load up on a greater diversity of nutrients and bioactive compounds to support your health. Researchers at Harvard and New York University found that people who include a greater variety of healthy foods in their daily menu tend to be less pudgy. And don’t forget that packing your day with exciting new tastes makes it easier and more satisfying to stick to a better-body diet. Hungry for beef heart and sorghum, yet?

Start with these fresh picks that just might be the healthiest foods you aren’t eating. Hopefully, that is about to change.

5 Nutritious and Delicious Foods You Should Try Now

Watercress

Move over kale, this is the supergreen you should be eating a lot more of, even if it’s sometimes considered just a weed. According to a recent report released by the Centers for Disease Control and Prevention (CDC) that examined 17 different nutrient markers (i.e., folate, zinc, potassium, and calcium) of 41 different vegetables and fruits including spinach, blueberries, and broccoli, watercress scored the highest among them in terms of its “nutrient density” score (a perfect 100 score). The nutrient density score was based on the levels of nutrients per 100 calories of the food.  That means adding watercress, which is part of the Brassicaceae family of vegetables that also includes kale, Brussels sprouts and cabbage, to your salads will give you a range of nutrients for very little calorie cost. Watercress is especially rich in vitamin K, a nutrient that can benefit heart and bone health.

Its small, round leaves and edible stems have a peppery, slightly spicy flavor that can jazz up salads. You can also add it to soups, blend it into “green” smoothies, use it as a green in pesto, or add a handful to any sandwich. If you can’t find watercress at your normal supermarket look for the green giant at Asian grocers.

Hemp Seeds

They won’t give you the munchies, but they will give you a big dose of nutrition. Yes, hemp seeds fly high nutritionally. Also called hemp hearts, these tender seeds that taste like a lovechild of pine nuts and sunflower seeds are a good source of complete plant-based protein – about 10 grams in 3 tablespoon serving. That is more muscle-making protein than most of the common nuts and seeds that Americans are eating. Another nutritional highlight is the notable amounts of omega-3 fat. An analysis of data from 41 studies published in The BMJ linked a high intake of alpha-linolenic acid, the type of omega-3 found in hemp, to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels. Hemp seeds are also a source of several must-have micronutrients including magnesium, iron, thiamine and phosphorus.

Getting your fill of hemp seeds is as easy as sprinkling them on soups, yogurt, oatmeal and salads. You can also blend them into protein shakes. Health food sections of supermarkets is a good place to find these nutritional heroes or source them online from  Manitobaharvest.

Freekeh

No shade to rice and quinoa, but freekeh should be where it’s at. Freekeh is quite simply a type of wheat that’s harvested while young and green. Then, it’s roasted, and its shell is burned and rubbed off, which explains why the term “freekeh” is derived from the Arabic word “to rub.” With a nutty, smoky flavor think of it as the bacon of the whole grain world. The great flavor isn’t just what makes freekeh special, but also its nutrition pedigree.

Freekeh has more protein and twice as much fiber as quinoa, and three times as much fiber as brown rice.  One-half cup of cooked freekeh has about 10 grams of protein and 8 grams of fiber, which is seriously impressive for a grain. Because of its rather high amounts of protein, freekeh can be considered a viable source of plant-based protein which might be good news for your ticker. A study in JAMA Internal Medicine found found replacing a small amount of animal proteins, such as meat and eggs, with plant-based proteins in the diet may reduce the risk for premature death overall and death from cardiovascular disease. What’s more, it delivers the same vision-protecting antioxidant duo lutein and zeaxanthin found in leafy greens.

It’s not the easiest grain to find in stores, but markets specializing in Middle Eastern fare are a safe bet for finding bags of freekeh. Or, of course, count on Amazon. To prepare it on the stovetop, you’ll need 2.5 cups of liquid for every 1 cup of dry freekeh. Bring water or broth to a boil on the stovetop, add freekeh, and simmer for approximately 20 to 25 minutes. Use it as a stand-alone side dish or add the cooked grains to salads, burritos, and soups. For a sweet-savory snack, try sprinkling cooked freekeh and some pomegranate seeds over Greek yogurt. You can even try enjoying it as a breakfast porridge like you would steel-cut oats.

Quark

Quark is a tricky dairy to pin down: Is it yogurt or cheese or something NASA scientists discovered? To make this dairy product, milk that has been soured via the addition of acid is warmed until it curdles and then is strained before bacterial strains are added to ferment the lactose further. Next, it’s continuously stirred to prevent hardening and to give quark its signature thick and smooth texture (and, hence, being so creamy and delicious). Technically, quark is a soft, spreadable cheese. However, because of its velvety texture, it’s more often compared to a thick yogurt, similar to Greek or Skyr. While it may be a relatively new addition to American supermarkets, it has long been a staple in German households. Its flavor is best described as mild and neither sweet nor sour, meaning it lacks the tangy aftertaste of yogurt that not everyone enjoys.

Quark has protein levels on par with Greek yogurt – about 15 grams in a cup – making it a muscle-maker, hunger-buster food. Being a fermented dairy, quark can also help fertilize your gut with a resupply of beneficial bacteria, which is good news for digestive, immune, and brain health. And if your tummy cries foul when faced with lactose, quark might be better tolerated since the fermentation process makes it lower in this dairy sugar than milk. Other nutritional perks include useful amounts of B vitamins, vitamin A, and bone-assisting calcium and vitamin D.

One of the most straightforward ways to eat quark is to spoon it up like you would yogurt for a protein-packed snack or breakfast, but the possibilities are nearly endless: blend into smoothies and dips, whisk into dressings, and spoon dollops onto baked potatoes, tacos, pancakes or even pizza.

Peppadew Peppers

Rosy Peppadews, which are a trademarked name for piquanté peppers, are cherry tomato-sized peppers hailing from South Africa with a habit-forming sweet flavor and subtle fiery kick. Ao eating them won’t cause you to break out in a sweat. Bland red bell peppers these are not. This low-calorie diminutive Capsicum cultivar provides a good amount of vitamin C like other peppers as well as the plant chemical compound capsaicin which is responsible for any heat you feel in your mouth. Interestingly, consumption of capsaicin was associated with changes in the gut microbial structure that increased microbial diversity and short-chain fatty acids abundance, according to a study in the journal Nutrients. These changes to the microbiome may be responsible for some of the health benefits such as a lower risk of death from heart disease associated with consuming capsaicin.

You can sometimes find the peppers sold loosely in the deli section of grocers or more often preserved in jars and sold alongside other specialty foods like olives and artichoke hearts. Drain the peppers and use them to top salads, pizza, pasta, sandwiches, and wraps to punch up the flavor. Whirl them into dips like hummus to add a new flavor dimension. They are also great for stuffing with items like goat cheese or ricotta as a way to up your party appetizer game. The leftover pickling brine can also be used to add sweet, tangy flavor to salad dressings and marinades.

Let’s face it, when it comes to building muscle, men pack it on faster than women. Not only that, they shed fat at high speed as well. (I know, it’s not fair.) The answer to why men reap faster fitness results compared to women isn’t hard to figure out: hormones.

“While testosterone is hailed as the primary muscle builder, women typically have lower concentrations, around 15-20% less than men,” explains Marlyne Perez, RD, CPT, NASM.

“Additionally, females have higher levels of estrogen and progesterone, which can affect muscle growth and recovery in different ways than testosterone,” she adds, hence, creating these hormonal hurdles that can make building muscle and shedding fat a bit of a struggle for females.
The good news is, there are simple strategies for women to overcome these hormonal hurdles to pack on muscle and shed unwanted fat. With a little patience and understanding of how the female body works, you’ll be on your way to meeting your goals

Two Hormones That Play an Important Role in Building Muscle

“Effective bodybuilding relies on optimal levels of anabolic hormones, a necessity that extends to female athletes,” explains Perez. “Alongside resistance training, these hormones, including insulin, testosterone, and growth hormone (GH), drive bone and muscle growth, enhance strength, and promote leanness.”

Here is a quick overview of these important hormones.

• Insulin: Its role in carbohydrate metabolism is pivotal, facilitating the infusion of sugars into muscle cells and aiding in post-workout recovery.
• GH (Growth Hormone): Not only contributes to muscle building and fat burning but also expedites healing after injury and repairs muscle tissue post-exercise. GH also stimulates protein synthesis, which promotes muscle growth and fat metabolism.

Fun Fact: Females inherently boast higher GH levels than males, an asset considering the decline in GH levels with age.

Top Tips To Overcome The Female Hormonal Hurdles

Despite variances in biology, Perez explains women can successfully develop and maintain muscle mass through sound nutrition and strength training. “It’s essential to highlight the importance of a well-rounded, nutrient-dense diet and incorporating strength exercises that work for all major muscle groups.”

Therefore, by emphasizing nutrition, exercise, and recovery, women can optimize their muscle-building capabilities and reach their fitness goals effectively.

Address Your Stress

Cortisol, a hormone released in response to stress, can trigger muscle breakdown when it accumulates excessively. Prolonged elevation of cortisol levels from chronic stress can result in muscle loss and disrupt muscle tone. To mitigate or prevent this, implementing stress management techniques is critical. These include:

• Deep breathing
• Meditation or Prayer
• Walking in nature
• Relaxation techniques like Tai chi, yoga, stretching, biofeedback, music and art therapy, aromatherapy, or hydrotherapy.
• Journaling

Don’t Be Afraid to Lift Heavy

To stimulate muscle growth, resistance training is essential, providing the necessary mechanical tension and metabolic stress. This concept, known as “progressive overload,” involves consistently challenging muscles with increased loads to drive adaptation and growth. Research indicates that even just three 13-minute sessions per week over eight weeks can significantly enhance strength and endurance. However, muscle hypertrophy is influenced by training volume, with higher volumes yielding greater gains.

Perform a Bit of HIIT

High-intensity exercise triggers GH release from the anterior pituitary gland, aiding muscle repair. The more muscles are fatigued, the more GH is released.

Eat Clean and Get Enough Calories

To support muscle growth effectively, it’s crucial to ensure that the extra calories come from the right sources, primarily protein—the building blocks of muscle. Skeletal muscle size hinges on the equilibrium between muscle protein synthesis (MPS) and breakdown (MPB), both influenced by exercise and amino acid intake.

MPS is particularly sensitive to the quantity and quality of amino acids, especially leucine, whereas MPB is regulated in part by dietary protein. While excessive protein consumption offers no added benefits, aiming for at least 1g per pound of body weight helps maintain a positive nitrogen balance. Besides protein, incorporating healthy fats, abundant fruits and vegetables for phytonutrients, and minimizing refined and processed foods is crucial.

Get Adequate Sleep

Growth hormone release coincides with deep sleep, and its levels correlate with the duration of this sleep stage. Inadequate deep sleep means less growth hormone, impacting muscle recovery and growth. Moreover, insufficient sleep disrupts hunger hormones, affecting appetite regulation. It lowers leptin levels while increasing ghrelin, leading to heightened hunger and food intake.

Therefore, quality sleep isn’t just crucial for muscle health but also for appetite control and weight management.

Sleep Tip

To ensure proper rest, Perez suggests aiming for seven to nine hours of uninterrupted sleep and adopting sleep hygiene practices like limiting screen time before bed, maintaining a cool environment, avoiding late caffeine consumption, ensuring darkness in the bedroom, wearing light clothing, and practicing relaxation techniques.