WhiteWay Fitness


01 Aug

Strive for 5!

There are five main components of fitness: the body’s ability to use oxygen, muscular strength, endurance, flexibility and body composition.

Obtain all 5 and you can take on anything!

31 Jul

Why not try putting a few slices of fruit in your water bottle over night?

Cucumber can help with bone health as it’s high in Vitamin K. It can also keep your skin healthy and freshen your breath.

30 Jul

Carrots are packed with Vitamin A. Providing 428% of the daily recommended value in just 128g.

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention.

Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer.

29 Jul

30g of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories. Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.

28 Jul

Engaging your abdominal muscles during exercise helps build a stronger core, promotes better movement and protects against injury. Keep a tight core by contracting your abs.

It also helps reduce energy displacement which can make it harder to perform certain exercises such as pull ups. If you’re body is moving around a lot it will be harder to pull up than if your body was rigid and stable.

26 Jul

Mangoes are an excellent source of vitamin C. They also contain soluble fiber, which can provide many health benefits.

Additionally, mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease.

25 Jul

Pomegranates are among the healthiest fruits you can eat. Not only are they nutrient dense, they also contain powerful plant compounds that are responsible for most of their health benefits.

The antioxidant levels in pomegranate have been shown to be three times higher than those of green tea and red wine.

24 Jul

Apples are among the most popular fruits, and also happen to be incredibly nutritious.

They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins.

Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s

23 Jul

Blueberries have powerful health benefits. They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese.

Blueberries are also exceptionally high in antioxidants. In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits. The antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s

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