The Fitness Gurus

Hi Exonians,We hope you had a great weekend! For today’s healthy food option, we have a breakfast suggestion. Microwave a ripe banana in a microwave safe bowl for about 10-30 seconds. Once the banana is mushy, add some oatmeal and stir. Microwaving the banana will bring out the sweetness which makes it the perfect item to add to your plain oatmeal. This meal is a nutrient-dense, satisfying way to start off your morning. Bananas are high in soluble and insoluble fiber, which will keep you full and aid your body in your digestion, high in potassium, which supports a regular heart beat and proper balance of water in the body, high in vitamin C, which ensures immune and cell health, and high in manganese, which is good for bone health and boosting metabolism. Oatmeal is a gluten-free option that is incredibly high in fiber, high in antioxidants and high in appetite control hormones like Beta-Glucan and peptide Y. Oatmeal is known to lower cholesterol, regulate blood pressure, and prevent diabetes. So, the next time you’re in the mood for a sweet healthy breakfast, make oatmeal with a banana!For our healthy tip of the week, we’re going to talk about the benefits of sleep! Sleep is hard to come by for Exonians, but incredibly important to our mental and physical health. Getting enough sleep improves memory and creativity, increases the attention span, lowers stress, and increases life span. Getting enough sleep also helps you maintain a healthy weight. Obesity is often linked to sleep deprivation. This may be due to hormonal imbalances that occur when people do not get enough sleep. For example, sleep deprivation lowers levels of leptin, a hormone in the body that reduces hunger. In addition, not getting enough sleep causes bad moods, poor judgment, and increased risk of injury and disease. So, although the Exonian lifestyle leaves you strapped for time, try to aim for 7 to 10 hours of sleep per night.Our workout of the week focuses on toning those abdominals. Lie down on a bench in the weight room, straighten out your legs and line your hips up with the top of the bench so your upper body is hanging off of the bench. Have a friend sit on your legs to anchor you, then sit up slowly, keeping your core tight. Raise and lower yourself 20 times, and maintain a controlled pace. If this is too easy, try holding a 5-10 pound plate against your chest as you perform the exercise. Once this is done, turn to one side with your waist lined up with the top of the bench and a friend sitting on your legs. Slowly raise and lower yourself for fifteen reps, then repeat on the other side. Be careful not to rely on momentum to perform the movement. Rather, allow all the motion to originate from your core. Repeat all three sets three times.Our motivational quotation of the week does not relate specifically to fitness but can certainly be applied to it: "A creative man is motivated by the desire to achieve, not by the desire to beat others." – Ayn RandThanks for reading, and have a great week!Raphy & Lexi