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Jess & Serena want to help you maximize your health & fitness goals by providing you with tips on wellness, yoga, & fitness that you can access anywhere & anytime.

01/08/2024

**Product Alert**
This week we are highlighting Chloe's fruit pops. Chloe's is a frozen fruit pops brand co-founded by Chloe Epstein, a mom of 3 and former Assistant District Attorney. Like many of the products we highlight, it was discovered by someone paying more attention to the quality of foods they wanted to introduce to their body. When Chloe became pregnant with her 1st child, she was searching for a frozen treat that satisfied her cravings without all the artificial ingredients...and came up short. She started experimenting with blending fruit in countless recipes, and Chloe’s was born using just fruit, water, and cane sugar. In 2014, Chloe's launched in 175 supermarkets in Texas! By 2016 they were in 4,500 markets across the country. Fast forward to today, and you have a growing brand with multiple offerings- including fruit pops, oatmilk pops, Marvel superhero pops, and mini cookie sandwiches. All of Chloe's products are low in calories, big in taste, and best of all, are made with quality ingredients.

31/07/2024

Here's another summer fave to help cool you down. This lemon raspberry sorbet is courtesy of Dr. Josh Axe. Try this simple recipe at home instead of reaching for conventional ice creams laden with refined sugars and fake additives. This recipe serves 1 and will be ready in under an hour (depending on your desired consistency)!

30/07/2024

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build & maintain muscle mass & strength. What many of us don't know is that strong muscles lead to strong bones. Strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, & inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile & susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.

According to Harvard Health, an estimated 8 million women & 2 million men in the US have osteoporosis. It is now responsible for more than 2 million fractures each year! Hip fractures are usually the most serious. 6 out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.

Numerous studies have shown that strength training can play a role in slowing bone loss, & several show it can even build bone, which is useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging & pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.

Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, & wrists, which are the sites most likely to fracture. What's more, resistance workouts — particularly those that include moves emphasizing power & balance — enhance strength & stability. That can boost confidence, encourage you to stay active, & reduce fractures another way — by cutting down on falls.

29/07/2024

There is chronological age (the actual # of years you've been on this earth) and there is something called biological age. Your biological age is how old you are based on your body and health. It's affected by things like diet, exercise, stress, smoking/drug/alcohol use, sleeping habits, and your physical environment (where you live, work, etc). None of us can outrun Father Time, but 80% of the aging process is controllable through lifestyle changes. Here are things that typically happen with aging that you CAN control:

*A change in body composition (less muscle, more fat) as a result in a decreased amount of exercise and being less physically active throughout the day.
*An increase in calorie consumption, especially from processed foods.
*Eating less of the "right things" (whole, nutrient dense protein, vegetables, and healthy fats) which leads to a lower intake of important antioxidants, fiber, vitamins, minerals, and healthy omega-3s.
*Insulin resistance (as a result of the above bullet points) which often interferes with your appetite and can lead to more belly fat.
*Chronic stress and depression, which increases cortisol and other “stress hormones” that can lead to fat accumulation and some serious sugar & salt cravings
*Sleep deprivation, which interferes with metabolism among other things
*Use of some medications that can contribute to weight gain

28/07/2024

Check out the slew of health benefits that our favorite summertime snack gives us!

26/07/2024

You might be wondering why we place such an emphasis on getting your workouts in despite having such a crammed schedule. It probably seems counterintuitive, right? You're already overwhelmed by the amount of activities and tasks scheduled in your day to day, so how could you possibly think about fitness???

While we typically think of exercise as an activity designed to benefit our bodies, exercise has a profound effect on our mental health as well! This is why we stress the importance of getting movement in your day, however little, as often as possible.

25/07/2024

**Product Alert**
This week we are highlighting one of our favorite all purpose resistance bands. The Gray Cook resistance band is a 5' exercise band that stretches up to 3x's its length for variable resistance. It also comes in 5 different resistance levels ranging from extra light to extra heavy. It has sliding foam pads for easy, comfortable grips that can be used for a variety of exercises like chops, lifts, presses, PNF patterns, and your traditional pushes and pulls. It has nylon loops at each end that allows attachment to a door, making it easier to stay active no matter your location!

24/07/2024

As promised, here is a popsicle recipe made from healthy ingredients that tastes AMAZING. They’re a perfect healthy snack to cool off with on a hot summer day, without the guilt!

**Recipe curtesy of "One Healthy Life"

23/07/2024

Research shows that in middle-aged and elderly people, grip strength consistently predicts mortality risk from all causes. Maybe it's because people with strong hands tend to be more physically active, which itself is associated with longevity. Even when hand grip strength fails to predict a disease, it still predicts the quality of life in people with the disease. Stronger people—as indicated by grip strength—are better at navigating the physical world and maintaining independence into old age! The faster grip strength declines, the faster the aging process. A slower (or no) decline in grip strength, the slower the aging process.

Sounds like a marker for health that we should be giving our attention. Although grip strength naturally starts to decrease around age 50, it doesn't have to! How can we start working on grip strength NOW? Mark Sisson, of Primal Blueprint, tells us that most people will get a strong-enough grip as long as they’re lifting heavy things on a consistent-enough basis. Here are some of our favorite exercises to add to your strength training routine, if you aren't already doing them.

1. Deadlift variations
2. Pull ups or Chin ups
3. Bar Hangs
4. Farmer Walk variations
5. Battle Rope variations

It's suggested that we train grip with high reps, heavy weights, and long durations. According to Sisson, this is why deadlifts and farmer’s walks are so good for your grip—they force you to maintain that grip on a heavy bar or dumbbell for the entire duration of the set with little to no rest.

22/07/2024

Life can be tough and sometimes, the easy thing to do is to wallow in it. It's okay to feel bummed out or get upset about circumstances, but it's not okay to remain there. It doesn't do you any good to dwell on the past or mistakes you may have made. You can't do anything about that now. It's important to keep moving forward - not to forget, but to grow.

21/07/2024

It's National Ice Cream Day!

We know, we know. You didn't expect a fitness account to promote an entire holiday celebrating ice cream, but here at UTrain Online, there are no evil foods! As soon as you tell yourself, "I can't have xx," what happens? You want it even more. It's like in the cartoons when someone tells another not to push the red button and they just HAVE to push it!

All food is on the table as long as we're mindful about its consumption. In this infographic, we've got some tips for you to help you shop for the best possible ice cream options (OR you can even choose to make your own so that you're totally in control of the ingredients), but the truth of the matter is that if you like/want ice cream, you should eat the ice cream. But do it mindfully. Instead of inhaling your ice cream without taking a breath in between bites, try to savor the food that you enjoy so much. Pause in between bites. Allow yourself to finish swallowing before taking another bite. Not only does this allow you to really enjoy your meal, it allows your body to process the input it is receving. This can help you stop eating once you've been satiated as opposed to once you've gorged yourself until sick.

Some "cleaner" ice cream brands that are on the market right now are:
Three Twins Organic Ice Cream, Luna & Larry’s Coconut Bliss, Julie’s Organic Ice Cream, Straus Organic Ice Cream, & Alden’s Organic Ice Cream.

19/07/2024

Most exercisers are familiar with the feeling of soreness that can creep up 24-48 hours post workout. What's happening is referred to as Delayed Onset Muscle Soreness, or DOMS. Depending on the level of damage caused to the muscle, it can take 12-48 hours for the onset of pain to be noticeable, and it can last up to 72 hours after training. Many times it occurs after a really long or intense workout or when we take on something new or off the beaten path from the current routine.

It is a myth that DOMS is an indication of how good the workout was, or that a lack of soreness means you didn't do enough. There is great variability person to person on whether a particular workout will make them sore. Factors that influence muscle soreness can include: how often you train, the type of exercise you are doing, your hormone levels, your genes, hydration status, and pre/post workout nutrition.

While some muscle soreness is completely normal and can be managed with the regeneration ideas we've listen here, be weary if you are experiencing lingering soreness that lasts over 72 hours. If this happens regularly, it may be time to take a look at your program's volume and how you are accounting for rest days.

18/07/2024

***PRODUCT ALERT***. This week we are featuring FlavCity's all-in-one Protein Smoothie. Since 2012, founder Bobby Parrish has had a vision to help people know exactly what they put in their bodies so they can thrive. That means using whole, real-food ingredients and removing things like processed ingredients, seed oils, “natural” flavors, and cane sugar. Their all-in-one protein smoothies are made with 100% grass-fed, undenatured whey protein, collagen, fruits, healthy fats, and more! Ingredients like reishi & cordyceps mushrooms have been shown to increase focus & cognition. Collagen Peptides, also included in their ingredient list, provide extra protein & joint support. They've really thought of everything, and they offer a variety of delicious flavors like butter coffee, vanilla cream, and chocolate peanut butter if you needed more convincing. Check out their website shopflavcity.com for more products, including plant-based smoothies. The best part is that you only need to add a scoop to 12oz of your milk of choice (or milk alternative) or water and shake vigorously for 20 seconds!

17/07/2024

Before you can physically SEE changes to your body, you can certainly FEEL the benefits of eating well. What you eat has effects on your body composition, immunity, energy levels, skin (& more!).

The first step to eating healthy is to make sure you stock your fridge & pantry with the super foods you'll need. Think of it as a kitchen makeover. Everyone loves a makeover for a fresh start.

You'll have to be savvy when you hit the market, so we have shared 5 of our favorite tips to be a supermarket pro:
1. Load up on produce- choose organic, seasonal, & local!
2. Hit the periphery for fresh foods- whole, fresh foods are stocked on the outside aisles.
3. Look at ingredients: don't be fooled by health claims on the front package. Are there less than 5 ingredients? What is the first listed? Can you recognize all of them?
4. Quality matters- When selecting beef or meat, choose grass-fed, hormone-free, or organic. For fish, look for wild caught. For poultry, “antibiotic free” or “organic” is the way to go. Look for "free range" or "pasture raised when buying eggs.
5. Don't leave home without a list- Have a list that reflects your planned meals for the week. If it’s not planned when you are thinking rationally, don’t buy it.

Despite what you may tell yourself, the saying goes "If a food is in your possession, or located in your residence, you, or someone else will eventually eat it" (John Berardi, Precision Nutrition). This goes for trigger foods & nutritious foods. Let your kitchen makeover replace the non-nutritious items that keep you from your goal with health-promoting foods that will help you stay in control.

Our YouTube channel covers tips on navigating the grocery store & choosing the best quality meat, produce, & dairy products for your health. 🍗🍤🍏🥦🥬🥚🥛
https://youtu.be/y4G2UzSSqjs

Don't forget to hit the subscribe button on our YouTube channel to stay up to date on our latest content!

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