City Row Fitness

Exercising the oblique is important for rotational movements, protection of the spine and bending from side to side

Strong core muscles are essential as it leads to stability and balance of the body which is needed not only for workouts but to daily life activities as well

High Kneeis a great exercise to get your heart rate up. It is fast-paced and engages differentparts of the body such as the core, legs and upper body.

Stock up on tinned salmon.

Tinned salmon is much richer in heart healthy omega - 3 fatty acids in comparison to tinned tuna or white fish such as cod or haddock.

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Switch to plain yoghurt and add your own flavors.

Natural yoghurt can be a great source of protein as well as probiotics (also known as friendly live bacteria) that have beneficial affects on gut health, and minerals such a s calcium and phosphorus.

Make your smoothies green.

Smoothies aren’t just for fruit, they’re for vegetables too; and adding a leaves such as spinach, iceberg lettuce or kale won’t alter the taste, it simply adds fiber as well as nutrients such as vitamin A, vitamin C and vitamin K.

POTATOES pack healthy carbs.

Potatoes contain a fat - fighting compound called resistant starch that can help keep weight in check.

BROCCOLI fights wrinkles.

A cup of broccoli has 100 percent of your vitamin C — crucial for production of collagen, which gives skin elasticity.

BELL PEPPERS protect your eyes.

Age - related macular degeneration (AMD) and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp.

APPLES boost immunity smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body's disease - fighting abilities.

PARMESAN CHEESE strengthens bones.

Calcium is key for preventing osteoporosis (especially in your 20s).