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Volume No.: 684

Date: 30th October 2014

 

New Happening

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If you are one of those who experience lower back pain with traditional bench press. Moving to the floor can help tremendously in reducing lumbar extension that comes from excessive arching on the bench. The floor press is a pure upper body movement that allows you to press massive weights without undue shoulder stress, maximizing your training efficiency and protecting your shoulders for long-term training and strength gains. To learn more check out this week's article, The Dumbbell Floor Press
 
In fitness,
Namita
namita@womenfitness.net

Articles of the Week

 


Hot Fitness Tip

     

A research published in the journal Physiology in 2013, has shown that the nitrate found in beetroot concentrate increases blood flow to skeletal muscles during exercise. In addition to improving athletic performance, the research also found that beetroot juice can improve the quality of life for heart failure patients. The benefits of beetroot come from the nitrate found within it. The amount of nitrate in one 70-milliliter bottle of beetroot juice is about the same amount found in 100 grams of spinach.


Words of Inspiration

     

Falling Apart

We don't always have to be strong. Sometimes our strength is expressed in being vulnerable. Sometimes we need to fall apart to regroup and stay on track. We all have days when we cannot push any harder, cannot hold back self-doubt, cannot stop focusing on fear, cannot be strong.

There are days when we cannot focus on being responsible. Sometimes we cry in front of people. We expose our tiredness, irritability, or anger. Those days are okay.

Part of taking care of ourselves means we give ourselves permission to "fall apart" when we need to. We do not need to be perpetual towers of strength. We ARE strong. We have proven that our strength will continue if we allow ourselves the courage to feel scared, weak, and vulnerable when we need to experience those feelings.

It's okay to to be human. Do not feel guilty or punish yourself when you fall apart.  
 
 

 

Success Quote

   

“Don’t be concerned that things appear to be falling apart: this has to happen in order for something new and wonderful to emerge.”

Marianne Williamson




 

















Healthy Recipe

     

Moroccan-Style Cauliflower

Makes: 4 Servings

Nutritional Information:
Per Serving

Calories: 101 Kcal, Fat: 7 g, Carbohydrate: 8 g, Protein: 3 g, Fiber:3 g.


Ingredients:

  • 1/3 cup low-sodium vegetable broth or chicken broth

  • 4 cups cauliflower florets

  • 2 medium cloves garlic, minced

  • 1/4 tsp. powdered turmeric

  • 2 Tbsp. extra virgin olive oil

  • 1 Tbsp. fresh lemon juice
    Salt and freshly ground black pepper

  • 1-2 Tbsp. finely chopped fresh cilantro


Directions:

  • Pour broth in large skillet over medium-high heat. When broth begins to steam add cauliflower, garlic and turmeric. Stir to combine and cover.

  • Cook cauliflower 4-5 minutes for al dente or 5-6 minutes for more tender.

  • Remove skillet from heat and transfer cauliflower mixture into medium bowl. Add oil, lemon juice and salt and pepper to taste. Gently toss to combine well. Sprinkle on cilantro and gently toss. Serve warm or at room temperature.

 Source: AICR
 

 

Celebrity of the Week



Jolanda Neff

 


Featured

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The Dumbbell Floor Press

If you are one of those who experience lower back pain with traditional bench press. Moving to the floor can help tremendously in reducing lumbar extension that comes from excessive arching on the bench. Besides, the bench press has its drawbacks. It can be brutal on the shoulders and rotator cuffs for some, while others simply don't feel it in the chest and abandon it for a dumbbell or machine variation.

Read more

 
 
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