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Volume No.: 694

Date: 22nd January 2015


New Happening

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Core Synergistics is a workout that recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe. These exercises can improve the functioning of your body, especially your limbs, providing a bridge between your upper and lower body. This week we focus on, Training The Core with P90X Style.
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Articles of the Week


Hot Fitness Tip


To maximize your strength training workouts and the muscle growth that happens between them, limit your training to no more than 60 minutes at a time. On occasion, you can stretch it to 75 minutes—at most.

Words of Inspiration


Words of Inspiration

Our Attitude says it All

Thoughts are things and whatever thoughts we hold in mind consistently take fruition. If we want good things to happen in our life, we should hold good, positive thoughts in our mind. Misery begets misery. So, if your thoughts are miserable, expect to lead a miserable life. At the same time, positivity begets positivity. So, if your thoughts are positive, expect good things in life.

"Every black cloud has a silver lining." That should be our attitude. Learn something from every bad experience/situation and move on.    

Success Quote


We are what we repeatedly do. Excellence, then, is not an act, but a habit.



Healthy Recipe


Fish Chowder with Veggies

Makes: 6 Serving

Nutritional Information:
Per Serving

Calories: 240 Kcal, Fat: 8 g, Carbohydrate: 26 g, Protein: 17 g, Fiber: 4 g.


  • 2 Tbsp. extra virgin olive oil (grape seed oil may be substituted)

  • 2 medium carrots, thinly sliced

  • 2 medium stalks celery, 1/4-inch pieces

  • 1 medium onion, chopped medium

  • 1 medium red bell pepper, diced

  • Salt and freshly ground black pepper to taste

  • 2 Tbsp. whole-wheat flour

  • 4 cups unsweetened almond or soy milk

  • 1 cup water (1 cup clam juice may be substituted)

  • 2 large unpeeled red potatoes, diced into 1/2-inch pieces

  • 2 tsp. Old Bay 30% Less Sodium Seasoning

  • 1 cup frozen yellow corn

  • 1 lb. cod or tilapia fillets, skinless, cut into 1-inch pieces

  • 1/4 cup toasted whole-grain breadcrumbs


  • In large pot heat oil over medium-high heat. Sauté carrots, celery, onion and red pepper for 5 to 6 minutes. Add salt and pepper to taste. Sprinkle flour over mixture and sauté for additional minute. Stir in milk and water and bring to a boil.

  • Add potatoes and Old Bay. Reduce heat and let simmer for 14 to 15 minutes or until potatoes are tender. Gently stir in corn and fish. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes.

  • Ladle chowder into serving bowls and sprinkle bread crumbs to top. Serve immediately.

 Source: AICR


Celebrity of the Week

Patricia de Leon



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Training The Core with P90X Style

One of the most important parts of any smart muscle-building program lies with strengthening your core. These exercises can improve the functioning of your body, especially your limbs, providing a bridge between your upper and lower body. Your core muscles help initiate movement throughout your body, so strengthening your core can help you to work out harder and more efficiently.

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