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 February 19, 2009

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This Week in Health

New Happening

As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. A little band exercise can be conducted in the car (perhaps, while one is sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, one can see serious improvements in strength, flexibility, and range of movement. To learn more check out this week's article on Training with Strength band.

 
Hot Fitness Tip of the week

Trying to stretch muscles that have not been warmed, is like trying to stretch old, dry rubber bands, they may snap.

Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. By increasing muscle temperature you are helping to make the muscles loose, supple and pliable. This is essential to ensure the maximum benefit is gained from your stretching.

The correct warm-up, also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles and tendons for stretching.

 
Words of Inspiration

A little bit more

 

Today is an excellent day for small, incremental improvements. Whatever is working for you, find a way to improve it just a little. There's no need to make a huge, momentous change, just a small one, something you can do right now.

Small improvements can add up over time into big accomplishments. Look around you. Consider the work you do each day. Think about how you could do it just a little bit better.

In a marathon race, each stride taken by the winner is just a little bit longer and a little bit faster than each stride taken by the 100th place finisher. Yet over the course of the race, that small difference adds up in a big way.

Do just a little bit more today, and tomorrow too, and each day after
that. Anyone can make just a small improvement, and that can make a big, big difference.
 

Learn more 

 
Success Quote

"Consult not your fears but your hopes and dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what is still possible for you to do." - Pope John XXIII

 
Healthy Recipe

Baked Fish

 

Serves: 8 servings

 

Ingredients:

  • 1 pound fish fillets

  • 1/2-teaspoon salt

  • 1/8-teaspoon turmeric

  • 1/2-teaspoon cumin powder

  • 1/2-teaspoon black pepper

  • 3 garlic cloves, chopped

  • 1-1/2 teaspoon lemon juice

Direction:

  • Coat fish with all ingredients except lemon juice.

  • Cover and marinate for one hour in the refrigerator.

  • Coat a baking dish with nonstick cooking spray (nonfat).

  • Place the fish in dish and cover with marinade.

  • Bake, at 400 degrees F, uncovered for 20-25 minutes.

  • Top with lemon juice.

Nutritional Information: (per portion) Serving size:

  • 1 fillet

  • Calories: 100

  • Fat: 1.5 g

  • Cholesterol: 45 mg

  • Protein: 20 g

  • Carbohydrates: 0.5 g

  • Fiber: 0.5 g

  • Sodium: 320 mg

 
Article of the Week

Training with Strength band

 

As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout. They're easier on the joints. In fact, they're so effective and safe that physical therapists often use them with their patients.

 

For busy moms, it is so simple to carry around these bands in one's car or purse. A little band exercise can be conducted in the car (perhaps, while one is sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, one can see serious improvements in strength, flexibility, and range of movement.

Perhaps one of the most fantastic benefits of these band exercise is its simplicity. As it does not require very strenuous activity, the handicapped or obese can participate and gain the phenomenal benefits of a bit of resistance training. Those suffering from movement-impairing diseases (such as Multiple Sclerosis), can increase circulation and movement through strength band exercise. For people suffering with nerve conditions and other disorders, any kind of movement can be painful, let alone exercise. Band resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, so one can get in movement without the risk of falling or becoming exhausted.
 

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