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 May 28, 2009

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This Week in Health

New Happening

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. To learn more, check out the article on Water Aerobics during Pregnancy.

 
Hot Fitness Tip of the week

Getting ready for a contest or shedding those final pounds before heading for the beach is difficult and frustrating. Taking in caffeine supplements during your cardio-fat burning sessions may be the ticket you need for accelerated fat loss. Australian scientists found that taking six milligrams of caffeine per kilogram of body weight increased endurance time in a workout involving two hours cycling followed by a high-intensity time trial. Drinking Coca-Cola during the later phases of exercise improved endurance and increased blood fat levels-which would increase fat burning exercise. The results of the Australian study suggest that taking caffeine supplements will boost fat use and exercise capacity during the workout.

 
Words of Inspiration

STEPS TO SUCCESS    

Envision your goal at the top of a stairway and yourself at the bottom. Now look way up at the top, and see your goal. identify the steps, all the way down to the very first one, the one that's right in front of you. That is the step you can take today. Stand up tall, focus on the top of the stairway, and take that first step. You're on your way! Now all you need to do is just keep taking those steps, one after one.

Don't waste your time waiting for the stairway to turn into an escalator that will carry you effortlessly to the top. It won't happen. You've got to take those steps yourself.

It will take some effort. Take one step at a time, and you are certain to make it.

 

You may occasionally slip, and you might want to sit and rest every now and then. The important thing, though, is to keep on climbing. Every moment, every day. Each step will carry you closer to the top. And on that happy day when you take the last step, give yourself a little break. Relax for a moment, and look down the stairway at how far you've come. Then take a deep breath, pat yourself on the back, and go look for the next stairway.

 

Learn more 

 
Success Quote

"Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, "This is the real me," and when you have found that attitude, follow it." - William James

 
Healthy Recipe

Pasta Primavera

 

Serves: 5


Ingredients:

  • 1 2 1/2 teaspoons cornstarch

  • 1/4 teaspoon ground black pepper

  • 1 1/2 cups evaporated skim milk

  • 8 ounces angle hair, spaghetti, or fettuccine pasta

  • 1 tablespoon garlic, crushed

  • 1/2 cup carrots, thinly sliced

  • 4 whole mushrooms, thinly sliced

  • 2 cups broccoli, chopped

  • 1 green pepper, cut into thin strips

  • 1 onion, chopped

  • 3/4 cup shredded non/lowfat Parmesan cheese

Direction:

  • Combine the cornstarch, pepper, and milk in a jar, and shake until well mixed. Cook pasta according to the package directions. Drain well and return to the pot.

  • Coat a skillet with nonstick cooking spray (nonfat).

  • Preheat over add garlic, and vegetables along with 1 tablespoon of water. Cook for 5-7 minutes, stirring occasionally.

  • Reduce the heat to medium, and add the pasta to the skillet. Add the milk mixture to the skillet.

  • Stir gently over medium heat for 2-3 minutes.

  • Remove the skillet from the heat, and add the Parmesan cheese.

Nutritional Information:

  • Serving size: 1 1/2 cups

  • Calories: 300

  • Fat: .5 g

  • Cholesterol: 10 mg

  • Protein: 20 g

  • Fiber: 3.5 g

  • Carbohydrates: 35 g

  • Sodium: 200 mg

 
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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