Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Thursday November 27, 2008

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This Week in Health

New Happening

According to a study published recently in the journal Reproductive Health, a course of water aerobics classes done by sedentary and low risk pregnant women has been shown to reduce the amount of pain-killing medication women request during labor. Aqua aerobics has most of the fat-burning and endurance-building qualities of land-based aerobics, without the high-impact pounding that can be dangerous while pregnant. Check out this week's on Water Aerobics during Pregnancy.

 
Hot Fitness Tip of the week

The key to understanding all the workout movements comes from imagining the body in its simplest form: the torso. The torso encompasses the space starting from just beneath the skull and continuing down to the bottom of the buttocks. It contains the vertebral column (spine) and all the major organs. The "powerhouse," from where the exercises initiate, is also contained within the torso. By visualizing the body in this form, it is easier to understand the essence of the exercises. Your arms and legs will certainly be working; however, it is important not to focus on the extraneous parts of the body as much as the muscles radiating from the body's core, or powerhouse.

 
Words of Inspiration

It's So Simple

 

Toshihiko Seko had a simple training routine. He won the 1981 Boston Marathon and 1983 Tokyo Marathon. It's so simple, he tells it in only twelve words. This plan enabled him to outrun the world's greatest, fastest and most gifted runners. He says "I run ten kilometers in the morning and twenty in the evening". When Seko was told that his plan seemed too simple when compared to that of other marathoners, he replied, "The plan is simple. But I do it every single day, 365 days a year".

People fail to reach their goals not because their plans are too simple, but because they aren't willing to follow their plans. Many goals do not require detailed plans. But they do require following the plan. Plans do have to be followed to achieve success.
 

 

Learn more 

 
Success Quote

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities for it and go to work. " 
- H.L.Hunt

 
Healthy Recipe

Wheatgerm, honey and raisin muffins

 

Ingredients:

  • 1125g (40z) wheatgerm

  • 2 teaspoons baking powder

  • Pinch of salt

  • 75g (3oz) raisins

  • 4 tablespoons clear honey

  • 50 g (2oz) butter or margarine, melted

  • 2 small eggs

  • about 6 tablespoons milk

Direction:

  • Put the wheatgerm, baking powder, salt and raisins in a bowl, then add the honey, butter or margarine and eggs.

  • Mix until blended, then stir in enough milk to make a fairly soft mixture which drops heavily from the spoon when you shake it .

  • Put heaped tablespoons of the mixture into a greased 12 - bun tin, dividing the mixture between the 12 sections. Bake in a preheated oven at 180C (350F), Gas Mark 4, for 15-20 minutes, until the muffins have puffed up and feel firm to a light touch . Serve warm.

Nutritional Information: (per serving)

Carbohydrates 16g / protein 4 g / fat 5g / kcal 125
 

 
Article of the Week

Water Aerobics during Pregnancy

If you're looking for a fitness regimen that will help you keep fit throughout your pregnancy, consider doing some water aerobics. Being in water will take the weight off your legs and back and you will feel more comfortable working out. Aside from that, aquarobics has been shown to help during labor. According to a study published recently in the journal Reproductive Health, a course of water aerobics classes done by sedentary and low risk pregnant women has been shown to reduce the amount of pain-killing medication women request during labor.

If you are not currently exercising and would like a program you can be comfortable with, an excellent, low-impact program for pregnant women is aqua aerobics or water fitness. Aqua aerobics has most of the fat-burning and endurance-building qualities of land-based aerobics, without the high-impact pounding that can be dangerous while pregnant.

Guidelines when exercising in the pool

  • First of all, remember that you sweat, even when you're in the water, so you need to drink plenty of water before, during and after your workouts. Always keep a water bottle nearby so you can take a good swig every 10 minutes or so.

  • Secondly, be sure to wear a bathing suit with a supportive top (or wear a jog bra underneath your swimsuit). You might also want to wear an abdominal support as your pregnancy progresses -- as your belly and breasts get larger, they'll also be more pendulous, and movement through the water can get uncomfortable.


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