Foods Linked to Better Brain Power |
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Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
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Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
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Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you're not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.
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Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. In a 2012 study published in Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
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Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
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Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That's good for both the heart and brain.
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PROGRAMS TO IMPROVE BODY MOBILITY
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Join us Tuesday and Thursdays at 5:45 pm as we build muscle mass, stability, endurance, strength and power so you can enjoy the great outdoors.
Members $59 - Non-Members $99
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HEALING SHOULDER PAIN (Complimentary!)
Join us for Healing Shoulder Pain: a troubleshooting guide for common shoulder problems. In this one-hour workshop, you will learn a complete shoulder workout, including warm up, stretches and strengthening exercises.
NOVEMBER 14
Saturday • 10am
Fallon location
Complimentary!
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Are you ready to Get Fit? Set your appointment with a Personal Trainer. |
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PILATES
Get a lean, beautiful body with this strengthening, lengthening and effective calorie burning routine. If feeling strong, toned and confident is part of your mantra, spring into action and recharge your exercise routine with our muscle defining, active Pilates workout.
Monday 11:15 am
Tuesday 9:00 am
Saturday 9:15 am
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WORKOUT WEDNESDAY SERIES
Tank Top Tone Arms • November 4
Strong & sexy arms! Learn to sculpt and shape your arms with simple moves. Tone and strengthen your arms in to what you have always wanted them to be.
Awesome Abs • November 11
Precision toning and sculpting targeting specific areas of your body. Moves for all fitness and skill levels. Imagine toned, firm and flatter abs!
Butt Camp • November 18
Make over your backside with fun lifting, toning, and butt & thigh shrinking exercises!
WEDNESDAYS IN NOVEMBER
9am & 6pm
Fallon Location
Complimentary!
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RIDGE BASKETBALL CLINIC
Tune up your skills before basketball season by joining our high energy clinic full of fame-like skills you can use to out-play your opponents. Shooting drills to up your percentage, learning better shooting mechanics, and last but not least, show off what you've got with games and competition. Win prizes! Build your game to the next level starting here!
NOVEMBER 21
Saturday • 9am-12pm (5th-8th grade)
Saturday • 1-4pm (High school)
Fallon location
$60 Members | $99 Non-Members
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BEST EXERCISES FOR YOUR BONES
(Complimentary!)
You know exercise is good for your heart. You know exercise is good for your muscles. And exercise is good for your bones. Not only that, for strong bones, exercise is essential. In this class, Tammi will share seven complete workouts that will foster stronger bones, build defenses against osteoporosis, and give you greater freedom from the risk of a break or fracture.
NOVEMBER 7
Saturday • 10am
Fallon location
Complimentary!
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TRIBE TEAM TRAINING
TRIBE Team Training® creates the opportunity for us all to achieve more than we ever thought possible. Members experience fun, belonging, camaraderie, control, support, reassurance and motivation all in a safe, controlled environment that respects individuality. So what does it take to be a TRIBER?
Give Free Trial Week a try next week, November 2-8! Sample TRIBE Fit, Life, Core or Combo to see which format suits you best! Sign up at the TRIBE table by Ridge Recovery.
TRIBE Season 7 begins November 9th.
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BIGGER, FASTER, STRONGER
Bigger, Faster, Stronger is an advanced athletic training program created to encourage positive changes in the lives of young people. Each athlete will be tested at the beginning and end of the program.
The Bigger, Faster, Stronger program can be divided into four segments:
- THE WARM-UP: Intended to warm up your muscles and nervous system and increase agility.
- STRETCHING: 10-minute program to stretch all the major muscle groups in order to help increase speed and prevent injuries.
- CORE LIFTS: Weight training exercises designed specifically for athletes to enable them to get stronger, run faster, jump higher and farther, increase flexibility, endurance, and agility, be less prone to injury and to WIN!
- AUXILIARY EXERCISES: Exercises that supplement the core lifts, often used to work the muscles emphasized or commonly injured in sports.
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BIG 3 CLINIC
(Complimentary!)
The Big 3 (Squat, Bench Press & Deadlift) are staples in any strength, performance or muscle building routine and should be executed with precision. This clinic will provide participants with an opportunity to practice and ask questions in a small group environment.
The Big 3 Clinic will cover everything from correct repetition ranges and sets for multiple training styles to the basics of hand and foot placement, breathing, bracing, bar path and form cues to ensure an injury-free experience coupled with optimal performance.
NOVEMBER 2 & 23
Monday • 9am
Fallon location
Complimentary!
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Dedicated to your success,
Tammi Jacobs, Fitness Director
The RIDGE
(480)440-7676
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