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Pregnancy is a transformative journey that requires comfort and care. Selecting the right furniture can go a long way towards helping them during this phase. A leather recliner lounge is much more comfortable than your typical office chair. It becomes more than furniture—it’s a sanctuary for rest and relaxation. It helps you to take a break and regain strength. Let’s explore reasons why this piece of furniture is beneficial during pregnancy.

Unmatched Comfort for Resting

Pregnancy requires a lot of resting time, and a leather recliner lounge can adapt to your growing needs. Its design offers a natural support to your body, which reduces pressure on your back and legs. Reclining options ensure that you get the correct position so that you can relax freely. It also assists in relieving pain and aids sleep.

Ideal Support for Changing Body Needs

You will need to be aware that your body goes through a lot of transformations during pregnancy. A leather lounge meets these changes perfectly without requiring much effort. It has an aesthetic design, allowing it to offer the support needed as the body requires. This adjustable back and leg support reduces strain and enhances relaxation. This satisfies the need to alter your posture and position during relaxation.

Encourages Better Circulation

Circulation is important in pregnancy to avoid problems such as swelling of the legs and feet. A recliners lounge assists in increasing circulation. Swelling is decreased, and circulation is improved if one raises their legs. This little change could go a long way. It helps you remain warm and minimises the possibility of problems associated with circulation.

Reduces Back and Joint Pain

Low back and gluteal pain are typically associated with pregnancy. A recliner lounge provides a solution to those problems. It has a cushioning function and regulates the level of firmness according to the protruding parts that need support. Reducing pressure is helped by the support of the spine and joints. This makes you comfortable and prevents you from experiencing pain in various parts of your body during the day.

Perfect for Relaxation and Bonding

Pregnancy means taking it easy and getting to know your developing foetus. A recliner lounge makes such moments most appropriate in as much as it provides a relaxed environment. It’s ideal for reading books or practicing meditation. The lounge becomes a haven where you can recharge. Possibilities turn the lounge into a place where you can avoid or escape from problems and enjoy happy moments.

Supports Nursing and Postpartum Comfort

A leather recliner lounge is also beneficial even after pregnancy. It provides a good place to feed your baby quietly. Feeding sessions are made easier by the fact that they are quite adjustable. The adjustable settings make it easy to relax in a position that reduces stress. This versatility ensures it continues to meet your needs and its ability beyond pregnancy and the new role of parenthood.

Enhances Your Living Space

In addition to being practical, a recliner lounge is fashionable. It adds valuable beauty to your home interior. This furniture piece has an elegant design that is noble enough to match most other furniture styles. While positioning it in your bedroom or living room, you feel relaxed and free. It is probably a piece that seeks to establish a fusion between style and utility.

Easy to Maintain

Pregnancy can leave you with limited energy for chores. A recliner lounge is convenient when it comes to cleaning and taking care of. Its material is very hard-wearing and will not easily stain or soak up liquids. It is easy to clean the surface, and it does not take much time. This low get-up-and-go maintenance feature ensures your lounge continuously looks stunning despite regular use.

A Worthwhile Investment

Buying a recliner lounge is one of the best decisions you could ever make during pregnancy. It is a very strong furniture piece and can be used in many ways to complement your house. This piece of furniture adapts to various stages of your pregnancy journey. The value it gives justifies the investment. The leather lounge is a decision you won’t regret.

Final Thoughts

Choosing the right recliner lounge is not an easy task. It is a friend who is there with the woman throughout her pregnancy journey. Starting with managing the pain and setting the tone of some space, there is no debate. Make sure the design you select matches your home décor. Before buying the lounge, you should first take it through tests so that you do not disappoint when you are finally using it. Design a home that will support you, as well as your expanding family.

As the holiday season approaches, staying consistent with your fitness routine can feel like a challenge. Between gatherings, travel, and the overall hustle and bustle, finding time to prioritize your health isn’t always easy. But what if there were a way to stay motivated, accountable, and have fun while you’re at it? Enter: the workout buddy.

Fitness is more than just a solo endeavor; while gym-goers often focus on the physical, the mental and social benefits of having a training partner are equally impactful. Here’s why working out with a buddy can take your routine—and results—to the next level.

1. Accountability That Works

One of the biggest barriers to fitness success is inconsistency. Ever skipped a workout because you weren’t “feeling it”? A training buddy can change that. When someone’s waiting for you at the gym, it’s harder to hit snooze or cancel plans. Plus, there’s something powerful about seeing a friend crush their goals—it lights a fire for you to do the same.

At Fit, our personal trainers work closely with members to incorporate accountability into every plan. But when you bring a buddy into the equation, it becomes an even greater source of motivation. Check out our personal training offerings to learn how we support you—and your workout partner—every step of the way.

2. Double the Motivation, Double the Gains

Studies show that exercising with a partner can lead to better results. A workout buddy pushes you to go further, whether it’s running an extra mile, lifting a heavier weight, or simply staying in the moment. It’s easier to find that second wind when someone else is pushing alongside you.

That’s why our upcoming “Better Together” campaign is all about sharing the journey. Through personalized guidance from our trainers, combined with the energy and camaraderie of a buddy, you’re set up for success on a whole new level.

3. Building Relationships and Community

Fitness isn’t just about strength or endurance; it’s about connection. Sharing goals and celebrating milestones together fosters a sense of community and belonging. Whether it’s finishing a marathon or hitting a new PR, these wins feel even better with someone cheering you on.

At Fit, we pride ourselves on cultivating a supportive community where members inspire each other to grow. Want to see it in action? Explore the wide range of classes and services that keep our community thriving.

4. The Holistic Benefits of Training Together

Exercise releases endorphins, but pairing it with a social connection amplifies those benefits—reducing stress, building confidence, and fostering emotional resilience.

Holistic wellness is at the core of what we do at Fit. From personalized training plans to recovery services like cryotherapy and assisted stretching, we offer everything you need to strengthen both mind and body.

Ready to Experience the Benefits?

This December, we’re excited to introduce our “Better Together” campaign: book a personal training package and bring a buddy for free. It’s the perfect way to stay consistent, push your limits, and make fitness a shared adventure. Because ambition loves company.

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Sardines in tomato sauce are a classic cupboard staple—cheap, versatile, and easy to whip up into a quick meal. Whether you enjoy them on toast or in a salad, they’re a popular option. But how healthy are they really? With so many brands to choose from, it’s worth taking a closer look.

Quick Answer: Are Sardines in Tomato Sauce Good for You?

Yes, sardines in tomato sauce are a healthy choice, packed with protein, omega-3 fatty acids, and essential nutrients. However, the healthiness can vary depending on the brand, with differences in added sugar, salt, and oil.

What’s Inside Sardines in Tomato Sauce?

Sardines in tomato sauce typically have a few simple ingredients, but there are some differences between brands that can affect how healthy they are. Here’s what to know:

Sardines: A Nutrient Powerhouse

Sardines are the main ingredient and a great source of protein, omega-3 fatty acids, and essential nutrients like vitamin D and calcium. They’re excellent for heart and brain health.

Tomato Sauce: Healthy but Watch the Additives

The tomato sauce is made with purée or concentrate, providing antioxidants like lycopene. Most brands—such as Tesco, Aldi, and Sainsbury’s—don’t add sugar, making the sauce a healthier option overall.

Sunflower Oil: A Consideration

Aldi, Tesco, and Sainsbury’s sardines include sunflower oil, which is high in omega-6 fatty acids. While small amounts are fine, too much omega-6 can promote inflammation if your diet lacks enough omega-3s. For better balance, consider brands like John West, which skip added oil entirely.

Salt: Varies by Brand

Salt is added for flavour but contributes to sodium intake. Sainsbury’s sardines have the lowest salt content (0.35g per 100g), while John West has 1g per 100g, making it worth checking labels if you’re watching your sodium.

Nutritional Breakdown: Comparing Different Brands

The nutritional content of sardines in tomato sauce can vary slightly between brands, so it’s worth comparing them to make the healthiest choice.

Below is a table summarising the key nutritional values per 100g for some popular UK options:

Most brands offer a similar balance of calories, protein, and fats, with some differences in salt and omega-3 content.

Sainsbury’s has the highest protein and omega-3 levels per 100g, while John West provides 2.2g of omega-3 per can (or 1.83g per 100g). However, it’s worth noting that John West also has the highest salt content at 1g per 100g, so it may not be the best option if you’re watching your sodium intake.

The sugar content in all brands comes naturally from tomatoes, with no added sugar.

Calories: How Many Are in a Can of Sardines in Tomato Sauce?

A can of sardines in tomato sauce typically contains around 200-220 calories, depending on the brand and can size (some are 125g, like Aldi’s, while others are 120g). This makes them a relatively low-calorie and nutrient-dense option.

If you’re having sardines on a slice of wholemeal toast (~90 calories), your meal would total roughly 300 calories. This is a satisfying and balanced choice, combining protein, healthy fats, and fibre.

Are Sardines in Tomato Sauce Low-Carb?

Sardines in tomato sauce are naturally low in carbs, with around 0.9g to 1.8g per 100g, depending on the brand. Most of these carbs come from the tomato sauce (natural sugars), which varies in quantity between brands and cans.

With only 1-2g of carbs per can, they’re a great option for low-carb and keto diets, offering protein and healthy fats without adding unnecessary carbs.

How Much Protein Do They Provide?

A typical can of sardines in tomato sauce contains around 19-24g of protein, depending on the brand and size. This is nearly 40-50% of the daily recommended intake for the average adult (50g per day).

It’s a great way to boost your protein intake and stay fuller for longer, whether as a quick meal or part of a balanced diet.

So, Are Sardines in Tomato Sauce Healthy?

Yes, sardines in tomato sauce are generally a healthy choice. They’re rich in protein, omega-3 fatty acids, and essential nutrients like vitamin D and calcium. Most brands also keep sugar levels low, making them a nutritious and convenient option.

However, some brands use sunflower oil in the tomato sauce, which is high in omega-6 fatty acids. While omega-6 is important, too much of it compared to omega-3 can lead to an imbalance in your diet, potentially contributing to inflammation. To stay healthy, aim to balance this with more omega-3-rich foods like other oily fish, chia seeds, or walnuts.

Choose brands with lower salt and minimal additives for the best option. Paired with wholemeal toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet.

What About If You Are Trying to Lose Weight?

If you’re trying to lose weight, sardines in tomato sauce can be a great addition to your diet. They’re low in calories—typically around 200-220 per can—and packed with protein, which helps you feel fuller for longer. This can reduce the temptation to snack between meals.

Their low carb and sugar content also makes them ideal for calorie-conscious eating. However, portion size matters. Pairing sardines with something like wholemeal toast (~90 calories per slice) can create a balanced and satisfying meal without overloading on calories. Just be mindful of the salt content in certain brands if you’re trying to maintain a lower sodium diet.

Overall, sardines in tomato sauce are a weight-loss-friendly option, offering high nutrition with minimal calories.

Can Diabetics Eat Them?

Sardines in tomato sauce can be a good option for diabetics. They’re low in carbs and sugar, with a small impact on blood glucose levels. Look for brands with minimal added sugar, and pair them with fibre-rich foods like wholemeal bread or a salad for better blood sugar control.

Final Thoughts

Sardines in tomato sauce are a versatile, nutrient-dense food that can fit into many diets. They’re rich in protein, omega-3s, and essential vitamins, making them a convenient and affordable option for quick meals. However, it’s important to choose wisely—look for brands with lower salt and minimal additives, and be mindful of sunflower oil if balancing fats is a concern.

When paired with wholesome sides like wholemeal toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet that supports your health goals without compromising on flavour or convenience.

When I started creating vision boards over a decade ago, it was fun and crafty—cutting out pictures from magazines and gluing them onto a board. But it wasn’t strategic. Today, my process is intentional and thoughtful. Each image I choose represents a specific goal or desire across different areas of my life.

During my Vision Board Class, we’ll go beyond aesthetics and focus on the why behind your vision. We’ll explore:

• Personal growth: What do you want to become?

• Health and wellness: How do you want to feel?

• Career and finances: What does success look like to you?

• Relationships and community: Who do you want to surround yourself with?

With the ease of online resources, you can find images that resonate with your vision. And remember, these images are symbolic. They don’t need to spell out every detail—they need to inspire you.

I looked at my dad. Then down at my phone. 10:32 pm. July 21. 2023.

My dad was gone.

On Friday night, I watched my father — my Superman — take his final breath. It was a moment of peace for a man at war for three years.

My dad was diagnosed with terminal brain cancer (glioblastoma) in 2020. Some doctors told him he had six months to live, at best. They gave him all the grim stats, told him how his body would shut down, and plotted a future hell on earth.

At 65 years old, my dad was given a death sentence. But a funny thing happened.

My dad heard all the negativity, and he chose not to listen. Instead of waiting for death, my dad leaned into optimism and got busy living.

He had brain surgery and did chemo and radiation. After treatments, he would lift weights or walk for miles. He adjusted his diet, and my mom became his personal chef, making everything from scratch. My dad was a man on a mission. And the prize he chased wasn’t just time. It was quality of life and making the most of every day.

Instead of preparing for the end, he traveled the world, climbed mountains and skied down them, swam in oceans, and even did acro-yoga (if you knew my dad, you’d know THAT man doesn’t do acro-yoga). None of these options were ever discussed in the cancer pamphlets.

For three years, death tapped my dad on the shoulder. But my dad gave the grim reaper the middle finger, trained harder, walked farther, and ate healthier.

He did the impossible by believing it was possible.

When cancer took away his ability to use his left arm, he trained his right arm to do more. Watching a 68-year-old man teach his non-dominant arm to use chopsticks is an art of pure determination.

When cancer took away vision in one eye and limited his field of vision in his other eye, he re-taught himself how to read.

And when cancer left him unable to walk or bathe himself, even though he hated his limitations, he asked for help because that was the bravest and strongest thing he could do.

I watched my dad suffer, and I never heard him complain. Not once.

When my grandfather — his father — died a few months ago at 95, I thought it might break him. And when his four brothers had to watch him struggle to walk and talk and told him it was unfair, my dad remained steadfast:

He insisted the cancer was not unfair. Saying so would mean that his entire life was unfair, and he loved his life. He just hated the disease and thought it was terrible. And his job wasn’t to curse his life but to make the most of it.

And for him, that meant a simple choice: either feel bad for yourself or do something to make your life the best you possibly can.

My dad got lucky. Sometimes people do everything right, and the disease still takes life far too fast. But with the time he had and the time he created, my dad didn’t think cancer would take him.

Even when he only had a week left, he would lie in his hospital bed and ask me how we would get him to football games in the fall. We both had season tickets to our beloved Colorado Buffaloes. They have been terrible for the past 15 years, but we still showed up to every game and stayed till the end. My dad was excited about the fall. Deion Sanders was bringing Prime Time to Boulder. He wanted to be there on September 9th to see the first victory on the path to the greatest turnaround in college football history.

Some people thought he was crazy for talking about attending football games while in hospice. To me, it was just part of his vision.

Arnold always talks about vision, and my dad also believed in it. And his vision didn’t include death. He envisioned himself in that stadium. And while he won’t make it, that vision helped him go farther than any doctor said he would.

None of you knew my dad. But he loved life so much that he was unwilling to see his sickness as anything other than another obstacle he would overcome.

In my last conversation, my dad told me something I’ll never forget.

He talked about finishing what I started — as a husband, as a father, as a friend, and in my work. We started Arnold’s Pump Club when his health started to rapidly decline. We didn’t discuss much about my work, but he told me he read every email and that I was doing something important.

In facing death, my dad believed the world needed more positivity. If there was anything he learned, it’s that optimism is the way.

He then asked me how many people we reach each day. I told him 500,000.

He then asked how many I wanted to reach. I told him 5 million.

And then he dropped the mic.

He said, “Adam, why put a limit on what you can do? Where would I be if I did that when I was diagnosed?”

Man. My dad didn’t always have many words, but the ones he had were damn good.

In the end, my dad made his vision a reality. He stayed optimistic, bet on himself, and appreciated each day as if his life depended on it.

After I watched my dad take his last breath, I told him I was proud of him. I kissed him on the forehead, and I said, one last time, it was good to see him.

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

You can’t ride a horse properly if you don’t have a bridle. When used for the right reasons, bridles are a very important tack. Professional or beginner, a properly fitted bridle ensures not only a horse’s convenience but also its willingness to obey you. Want to know more about these advantages and how to get the best bridle for your horse? Read on to learn more about the importance of bridles in horse riding!

What Exactly Is A Bridle?

If the question “What is a bridle?” pops up in your mind, the simplest answer is it is the tool the rider uses to be in touch with the horse. It consists of a headpiece, a couple of reins, and a bit. If you think that all bridles come with a bit, there are several striking bitless bridle models on the market.

How To Choose A Bridle

The main concern when it comes to getting a bridle for your horse is comfort. Since it’s an instrument of communication between you and your horse, you don’t want it communicating “painfully.” So, look for a padded leather one, and be sure to measure your horse’s head to find a perfect one. Guessing is tricky and may not give you what you want.

Which Is Better: Bit Or Bitless?

Based on the fact that we have been working with different people for more than ten years now, we’ve learned that the majority of riders are not sure whether they should or shouldn’t use a bit. Even taking into account that you should always first consider your horse’s personality when choosing a bridle, it is not a one-size-fits-all equation. It is all about what you intend to do and your preferences in the end.

Like any other piece of equipment, both models have their ups and downs. Bit bridles offer greater control, but they can also hurt your horse. On the other hand, bitless models put less stress on your horse but don’t have as much control.

Bridles And Horse Communication

The art of riding really is a dance between you and your horse, and the bridle is the greatest tool you can use to talk to your horse. Let’s face it: when you ride, if you want to go left or right, faster or slower, you only really have to give subtle signals with your bridle. When you use the reins correctly, and the bridle is correctly fitted, your horse will not only be able to respond to the signals but also have their voice say clear signals because they are comfortable.

Caring For Your Bridle

Bridles are an investment, so the best thing to do to get the longest lifespan is to keep them as clean as possible, using a leather-safe soap and conditioner to keep them nice and supple. Check regularly for cracks and wear, particularly on any wear points and stitching, because using outdated tack can be unsafe.

Bridles As The Bridge To Harmony

A bridle is the number one thing you reach for when you ride, so you must be careful when picking one. The difference between a $5 bridle and a $1000 bridle is in their ability to last longer with care and how well your horse can hear you. The harmony between you and your horse is worth more than gold, so check your bridle today and be grateful for it, as it really is the unsung hero in the world of riding. Get yourself one today! And be careful while choosing one, as it has to be the perfect fit for your horse.

When it comes to training triceps, most movements are performed using the cable pulley.  Movements like the triceps pushdown, either with ropes, a single cable pulley, or a straight bar attachment, are almost always found in a typical chest and triceps or bodybuilding training split. Today however, we’re going to talk about the best dumbbell triceps exercises, to give you some more variety, as well as added functional strength and muscle mass.

The triceps brachii is a major muscle of the upper arm. The triceps run along the humorous bone, from the shoulder down to the elbow. Along with the biceps, it allows for extension and retraction of the forearm. The triceps muscle is a voluntary muscle, meaning it’s a muscle you choose to move.

“Triceps” means “three heads”, which refers to the segmentation of the triceps muscle into three different muscles. The triceps consist of the long, lateral, and medial head.

• Long head: Running from the shoulder blade down along the length of the humerus (upper arm bone)
• Lateral head: Positioned on the outer side of the back of the arm
• Medial head: Located on the inner side of the back of the arm

Dumbbells never get enough credit. Serious strength and mass can be made when you incorporate dumbbells into your training routine. And it’s safe to assume that if you are weightlifting, that you are already using dumbbells in your training regimen to some degree. 

Dumbbells require greater muscle activation and muscle stabilization. They also eliminate strength and muscular imbalance, improving balance, coordination, and posture through actively recruiting the core and improving midline stability and strength. Lastly, dumbbells provide more freedom of movement and active range of motion, that’s why free-weight tricep exercises are paramount in building greater strength and muscle mass.

The single arm triceps kickback is one of the most popular free-weight triceps exercises, yet often gets criticism. The kickback is a difficult dumbbell triceps exercise, in terms of muscle activation. It must be performed with full range of motion and at the right arm angle, to full contract the triceps brachii. Otherwise, it can feel like you aren’t fully utilizing your triceps. 

• Start by kneeling on a bench support yourself with your none working arm and knee.
• Ensure your chest is flat facing the bench, at a 90-degree angle.
• With one arm, and dumbbell in hand, hold the dumbbell against your pec
• Fully extend your elbow until your arm is straight and contract your triceps
• Slowly return your arm back to a 90-degree angle to starting position, with minimal arm movement, using your elbow as a hinge.

The narrow grip dumbbell press or Hex Press, is a compound movement, that doubles over as a chest and triceps exercise. The narrow grip dumbbell press is an effective exercise to activate the triceps as well as emphasize the inner chest to bring a full and develop aesthetic. 

• Lie flat on a bench with two dumbbells in hand
• Press the weight above you over your chest
• Place the dumbbells together and slowly lower the weight to your chest
• Pause, then push the weight back up

The seated dumbbell overhead triceps extension can be performed with one arm as a single unilateral movement, or a bilateral movement, using one dumbbell with two hands. Either variation will help develop bigger and stronger triceps, as it emphasizes a full range of motion, and can be performed for volume, to build more muscle mass.

• Position yourself on a bench with a single dumbbell between your hands fixed in a diamond grip
• Raise and press the dumbbell over and directly above your head
• Bend the elbows and slowly lower the weight behind your head forming a 90 degree bend at the elbows
• Once your arms are fully contracted and extended, reverse the movement, raise the dumbbell back up, overhead to starting position.

Intimidating as it may sound the dumbbell skull crusher is a popular and effective dumbbell triceps exercise. Often used in bodybuilding programs and found in some of the most popular bodybuilders training routines. The skull crusher not only works your triceps, it also works your chest similar to a dumbbell pullover, without the full contraction. The skull crusher is a good triceps dumbbell exercise to activate the medial head of the triceps, as compared to standing triceps extensions or other exercises in which your upper arm is at your side.

• Lie down flat on a bench with a single dumbbell of minimal or moderate weight to start.
• Position your head at the top of the bench, and with a diamond grip using both hands, press the dumbbell overhead. This can also be done unilaterally with two dumbbells, one in each hand.
• Flex your elbow and lower the weight over the top of your head, until your arms are fully extended behind you
• Press the weight back up overhead to start position.

The incline dumbbell triceps kickback, is one of the best dumbell triceps exercise, with greater extension. Although the conventional triceps kickback works, by having your arms at the side of the bench, it positions your upper body in direct alignment with the direct plane your arms need to stay on for maximal contraction. 

• Position yourself on an incline bench set at standard 45 degrees
• with two dumbbells one in each hand, kickback your arms at the same time behind you, flexing your triceps
• reach maximum extension, with your body in a static position. 
• Once you reach full extension, bring your arms back to 90 degrees parallel with the floor. 

Rep and set protocols merely depend on what your desired goal is. I generally recommend aiming for at least 4 sets of challenging weight, with progressive overload, with a rep range starting at 16 and working your way down, with an increase in weight, with no less than 8 reps. This will get you the best results to build more muscle mass and strength. If your goal is purely body aesthetics, increase your workout volume, and slightly decrease the load. Increase to 5-6 sets, and either increase your reps to failure, or aim for at least 14-16 reps per set. Now, if you just want to build more strength, decrease the rep count, increase the weight, and decrease total sets between 3-4, while increasing time between reps for active recovery to push heavier loads.

Dumbbells are an often-underrated training implement in bodybuilding. A mix of dumbbell exercises, machines, and functional strength training will improve overall performance, physique, and strength. By incorporating the best dumbbell triceps exercises into your training, you can increase mobility and total body strength.

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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

Closed-chain exercises, like squats and lunges, are effective for strengthening the legs and knees while reducing the risk of injury. These exercises engage multiple muscle groups and joints simultaneously, promoting better stability, balance, and functional movement. This article explains the benefits of closed-chain exercises, how they compare to open-chain movements, and why they are a great choice for leg and knee rehabilitation or strength training.

Closed-Chain Exercises and Open-Chain Exercises

One interesting idea in exercise and rehabilitation divides exercises into closed chain and open chain. Chains are links of body parts, such as foot, ankle, knee, and hip during walking. In a closed chain the end of the chain farthest from the body is fixed, such as a squat where your feet are fixed and the rest of the leg chain moves. In open chains the end is free, such as in a seated leg extension.

Closed and open chain exercises provide somewhat different benefits. Closed-chain exercises tend to emphasize compression of joints, which helps stabilize the joint, such as your knee during the upright stance phase of squats. Open-chain exercises tend to involve more shearing force, parallel to the joint; for example, during a leg extension your knee is never under compression forces. Closed chains tend to involve more muscles and joints than open chains and lead to better coordination around each structure, which improves overall stability.

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Why Choose Closed-Chain Knee Exercises?

Closed-chain knee exercises are excellent for several reasons:

• Joint Stability: These exercises create compressive forces that stabilize the knee joint, reducing the risk of strain or injury.
• Functional Movement: Closed-chain exercises mimic everyday movements like standing, walking, or squatting, making them more applicable to daily life.
• Lower Risk of Injury: Closed-chain knee exercises are generally safer than open-chain movements, as they distribute stress across multiple joints and muscle groups, decreasing the load on any single point.
• Better Muscle Activation: These exercises often activate larger muscle groups, like the quadriceps, hamstrings, and glutes, making them effective for overall leg strengthening.

Here is a selection of the top and less well-known exercises for an all-around leg workout that you can add to your routine, especially if you are recovering from a knee injury.

Top Closed-Chain Exercises for Knee Health

Here are some of the best closed chain exercises for knee strength and stability:

1. Squats

Squats are a staple in any strength training routine and a classic closed-chain exercise for the knee. They engage the quads, hamstrings, glutes, and core, improving leg strength and knee stability. Perform bodyweight squats or use added resistance like dumbbells or a barbell for increased difficulty.

2. Lunges

Lunges are a versatile closed-chain movement that challenges the muscles of the legs and hips while promoting knee stability. Forward, reverse, and lateral lunges all target the knee differently, making them ideal for balanced development and rehab.

3. Leg Press

The leg press machine allows for a safe, controlled closed-chain exercise. By pressing through your feet, you engage the major leg muscles and improve knee extension while maintaining a stable, supported position.

4. Step-Ups

Step-ups are a functional exercise that simulates walking or climbing stairs, making them excellent for knee rehabilitation. This closed-chain knee exercise works the quadriceps, hamstrings, and glutes, enhancing balance and stability.

5. Glute Bridges

Though often overlooked, glute bridges are a beneficial closed kinetic chain exercise for the knee. By pressing the feet into the ground, you activate the posterior chain, including the hamstrings, glutes, and lower back, which can contribute to better knee function.

Lesser Known Closed-Chain Exercises for Knee Health

Standing weight Shift

Stand with your feet shoulder width apart, weight equally distributed, and knees slightly flexed. Shift you body weight so that it is all on your right leg, although you keep both feet on the ground. Hold five seconds, then shift so your weight is transferred to your other leg and hold for five seconds. Shift back and forth, and continue for one or two minutes.

Quad Dips

Stand with your feet shoulder width apart, using a door frame or counter top for balance, at first. Slowly flex your knees about 20 to 30 degrees and hold for 10 seconds. Then straighten up to full extension. As you flex and go into bent knee positions, be sure you keep your knees straight out in front over the top of your foot, and not allow your knee to bend inward toward your big toe. Start with a few reps and build up as much as you can tolerate. As your strength improves gradually shift your weight so that most of it is on your weaker side, while you use the other one primarily for balance.

Wall Sits

With your feet about 18 inches form a wall and under your shoulders, lean your back against the wall and slowly slide down the wall until your knees are about 45 degrees flexed. Hold as long as you can then return to your starting position.

One-Legged Quad Dips

Repeat the above quad dip exercise, but lift your stronger leg off the floor and perform the exercise with all your weight on the weaker leg. Initially you may need a hand hold to help your balance. Eventually, though, you should progress so that you develop better balance without help.

Lateral Step-Ups

Place a four to six inch block, or a phone book, on the floor, place your foot on the weaker side on the block and lift the toes on your stronger side so that you don’t push off with them, then slowly step up on the block and then slowly step down, touching the ground with the heel of your stronger side first. You should do most of the work with your weaker leg, and repeat as you can tolerate and slowly build repetitions.

Stork Stand

Stand on your weaker leg, holding the other leg in the air and your arms by your sides. Close your eyes and hold your balance as long as possible. Repeat several times.

Together with squats and lunges, you should find these closed chain exercises for knees and legs very helpful for building strength, and can aid your rehabilitation from injury.

Tips for Safe and Effective Closed-Chain Knee Exercises

To get the most out of your closed kinetic chain exercises for knee health, keep the following tips in mind:

• Maintain Proper Form: Focus on alignment, particularly keeping the knees in line with the toes during movements to avoid excess strain.
• Start Slow: Begin with bodyweight exercises and gradually increase resistance as you build strength and stability.
• Listen to Your Body: Pay attention to any discomfort or pain, particularly in the knee area. If something feels off, modify the exercise or consult a fitness professional.

Conclusion: Incorporating Closed-Chain Exercises for Stronger Knees

Closed-chain exercises are a powerful tool for anyone looking to strengthen their legs, improve knee stability, and enhance overall functional fitness. Whether you are an athlete, someone recovering from a knee injury, or just seeking better movement quality, or you are a Certified Personal Trainer working with clients, adding these exercises to your workout routine can provide long-lasting benefits. Focus on performing them correctly and progressively to see the best results for your knees and overall leg strength.

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For many of us, the hardest time of day to stick to our weight loss goals is at night. You make healthy decisions throughout the day, but then the late-night cravings come they are hard to resist. You can certainly eat a snack but the key is to make sure you’re actually hungry before heading to the kitchen, not just bored or stressed.

If you are indeed hungry after dinner, we’ve compiled 15 of the best healthy late-night snacks for weight loss that will satisfy you without hurting your diet.

Tips When Choosing Your Late-Night Snacks

When you eat before bed, your body is more likely to store those calories as fat. It’s important to snack smart, both in terms of what you’re eating and how much you’re eating.

Aim to eat 90% of your calories before 8 p.m. when you’re trying to lose weight, and give yourself at least 30 minutes to digest before bed.

Plan ahead if you know you’re a typical late-night snacker. Save some of your day’s calories for your snack. This way, you stay on track with your diet.

Portion control is key to night snacking—try to keep them under 200 calories. What you’re eating might be fine, but if you eat the whole bag, it will be a setback in your diet.  So when you’re fixing yourself a snack, be intentional about how much.

Best Late-Night Snacks for Weight Loss

Late-night snacking can be a challenge, but it’s all about choosing options that are light, satisfying, and won’t disrupt your sleep.

Here are some low-calorie ideas for a healthy late-night snack:

1. Greek yogurt with a drizzle of honey or berries

Why It Works: Greek yogurt is high in protein, low in sugar (if you pick the unsweetened variety), and contains probiotics for gut health. Adding a few berries gives a touch of natural sweetness and antioxidants.

Sleep-Friendly: Yogurt is an excellent source of calcium, which can support melatonin production and help improve sleep quality.

2. Banana slices with nut butter

Why It Works: Bananas provide magnesium and potassium, which can help relax muscles, while nut butter offers healthy fats and a bit of protein to keep hunger at bay.

Portion Control: Stick to a small banana and about a tablespoon of nut butter (such as peanut or almond butter) to keep calories in check.

3. Fresh fruits (melon, berries, etc.)

Why It Works: Natural sugar is different than added sugar. The reason? Foods with natural sugar also contain naturally occurring fiber, which means they are more slowly absorbed into your system and don’t spike blood sugar in the way added sugars do.

Sleep-Friendly: Real fruit satisfies the sweet tooth, gives you a little fiber, and is typically easy on digestion.

4. Cottage cheese with sliced cucumber or tomato

Why It Works: Cottage cheese is packed with protein and is a low-calorie, satisfying option. Pairing it with veggies adds hydration and crunch.

Sleep Benefits: The protein casein in cottage cheese digests slowly, keeping you full and stable overnight.

5. A handful of nuts

Why It Works: Almonds, walnuts, or sunflower seeds offer healthy fats, fiber, and magnesium. These are small but satisfying, making them ideal for a light snack.

Sleep Benefits: Nuts are a natural source of melatonin and magnesium, both of which support sleep.

6. Hard-boiled egg

Why It Works: Eggs are a quick, protein-rich snack that’s easy to prep ahead of time. Pair it with a few whole-grain crackers for added fiber.

Low Disruption: The protein helps stabilize blood sugar without being heavy.

7. Avocado rice cake

Why It Works: Top a brown rice cake with a thin layer of mashed avocado and a sprinkle of sea salt. This snack is crunchy, creamy, and loaded with healthy fats and fiber.

8. Herbal tea with a few dark chocolate squares

Why It Works: A small amount of dark chocolate (70% or higher cacao) satisfies a sweet craving while offering antioxidants.

Sleep-Friendly: Pair it with soothing chamomile or lavender tea to promote relaxation.

9. Hummus with veggie sticks

Why It Works: Hummus is full of protein and healthy fats, while veggies like carrots, celery, or bell peppers add fiber and crunch.

Portion Control: Stick to about two tablespoons of hummus to keep it light.

10. Frozen grapes or banana bites

Why It Works: Frozen fruit feels like a treat but is naturally low in calories and high in vitamins. Takes longer to eat when frozen.

Sleep-Friendly: The natural sugars in fruit are less likely to disrupt sleep than sugary processed snacks.

11. Edamame

Why It Works: A handful of steamed edamame pods sprinkled with a pinch of sea salt or chili flakes is a protein-packed, fiber-rich option that satisfies savory cravings.

Sleep Benefits: Edamame contains magnesium and tryptophan, both of which promote relaxation and better sleep.

12. Turkey or chicken roll-ups

Why It Works: Take a few slices of lean turkey or chicken breast and roll them up with a slice of cucumber or a dab of hummus inside for a protein-rich snack.

Sleep-Friendly: Turkey is naturally high in tryptophan, which may help you feel calm and ready for bed.

13. Zucchini chips

Why It Works: Thinly slice zucchini, lightly coat with olive oil, sprinkle with seasoning (like garlic powder or paprika), and bake until crispy. These are crunchy, low-calorie, and satisfy that chip craving.

Bonus: They’re high in water content, helping with hydration.

14. Apple slices with cinnamon

Why It Works: A few slices of apple sprinkled with cinnamon offer natural sweetness and a warm, comforting flavor. Adding a teaspoon of almond butter for dipping boosts satiety.

Sleep-Friendly: Apples are gentle on your stomach and cinnamon helps regulate blood sugar.

15. Low-fat cheese and whole-grain crackers

Why It Works: Pair a slice or two of low-fat cheese with a few whole-grain crackers for a balanced snack that offers protein, healthy carbs, and fiber.

Sleep Benefits: The protein and calcium in cheese support muscle relaxation, and whole grains can help with serotonin production.

Late-Night Snacks to Avoid

If you’re trying to lose weight, it’s best to avoid late-night snacks that are high in calories, sugar, unhealthy fats, and refined carbs. These foods can spike your blood sugar, disrupt sleep, and cause unwanted weight gain.

Some of the most common late-night snacks to avoid include:

• Sugary desserts, such as ice cream, cookies, and candy
• Salty snacks like potato chips and pretzels
• Greasy options, such as fast food, burgers, and pizza
• Foods high in refined carbs, such as white bread and sugary cereals
• Alcohol, soda, and high-calorie coffee drinks

Knowing what to eat at night when you’re hungry and trying to lose weight is key to dropping pounds. Next time you get a late-night craving, reach for one of these healthy snacks instead.

Healthy eating doesn’t mean depriving and starving yourself; it’s about finding foods you love that love your body, too!