Women Fitness E-Mag can also be viewed at http://www.womenfitness.net/emag_current.htm

Volume No. 348

Thursday July 09, 2009

   

   

 
 
 

Even though the extreme heat and humidity during the summer can make exercising more difficult, my recommendation is to strive for 30 to 60 minutes of aerobic activity most days of the week to maintain or improve current fitness levels. This week's article focuses on Get Ready For Summer Fitness.


Remember, you are what you eat!
Namita Nayyar, AFI

 
 

 

 

Morning exercise can have an energizing effect, setting the stage for a successful day. Like coffee, morning exercise can pick up your heartbeat, heighten your alertness, and help you feel ready to tackle your day. If you like outdoor exercise, another pro for mornings is that air pollution levels are typically at their daily low. If you do opt for AM, take extra time to warm up muscles and stretch to prevent injury.

According to researchers, people who exercise in the morning are more likely to stick with their routines. One consideration is schedule-juggling: If you do it first, it can't be put off. Late-day workouts, on the other hand, can be postponed or missed when demands of the day become too hectic, or when the day's events drain your energy. People who exercise in the early hours tend to be very productive at whatever they do throughout the morning. However, the afternoon sleepiness that hits most of us for an hour or so every day can be intense, and afternoon may become a low-energy period. This time of day is ideal for a relaxing break, a nap - or another brief exercise, such as a 10-minute walk.

However, the best time to exercise is the time that you can stick with. Routine itself helps you maintain your healthy habits - and helps keep your circadian rhythms on an even keel.

 
 
 

 

I CAN

The Italian sculptor Agostino d'Antonio worked diligently on a large piece of marble. Unable to produce his desired masterpiece, he lamented, "I can do nothing with it." Other sculptors also worked this difficult piece of marble, but to no avail. Michelangelo discovered the stone and visualized the possibilities in it. His "I-can-make-it-happen" attitude resulted in one of the world's masterpieces - David.

Even the great Thomas Alva Edison discouraged his friend, Henry Ford, from pursuing his fledgling idea of a motorcar. Convinced of the worthlessness of the idea, Edison invited Ford to come and work for him. Ford remained committed and tirelessly pursued his dream. Although his first attempt resulted in a vehicle without reverse gear, Henry Ford knew he could make it happen. And, of course, he did.

"Forget it," the experts advised Madame Curie. They agreed radium was a scientifically impossible idea. However, Marie Curie insisted, "I can make it happen."

Consider the plight of Benjamin Franklin. He was admonished to stop the foolish experimenting with lighting. What an absurdity and waste of time! Why, nothing could outdo the fabulous oil lamp. Thank goodness Franklin knew he could make it happen. You too can make it happen!

Accomplishment comes to those who say, "I can make it happen."

 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"To reach a port we must sail, sometimes with the wind and sometimes against it. But we must not drift or lie at anchor."
 ~ Oliver Wendell Holmes

 

 
 

 

Fruit Compote

Makes: 6 servings

Ingredients:

  • 1/2 cup sugar

  • 1 1/2 cups water

  • 1-inch piece fresh ginger, peeled and very thinly slivered

  • 1 cup dried fruit mix

  • 2 cups fresh or frozen cranberries

  • 1 orange, peeled and sectioned

  • 1 Granny Smith apple, peeled, cored and cut into small, thin wedges.

Directions:

  • In large saucepan, combine sugar, water and ginger. Bring to a boil over high heat. Add dried fruit mix. Bring back to a boil and immediately reduce heat to low simmer. Cook, uncovered, until fruit is not quite tender, about 5 minutes.

  • Add cranberries and simmer, stirring occasionally, until cranberries pop. Stir in orange and apple. Remove from heat and allow to cool down. Serve warm or at room temperature.

Nutritional Information (per serving):

  • 161 calories

  • less than 1 g. total fat (0 g. saturated fat)

  • 42 g. carbohydrate

  • 1 g. protein

  • 4 g. dietary fiber

  • 5 mg. sodium.

 

 

Get Ready For Summer Fitness

Here's a workout to firm your Bikini-bashful body zones. You can do all the exercises or just the ones that target your personal trouble zones. Either way, do them every other day to see results in three weeks. (If you need to lose weight, also do 30-45 minutes of aerobic exercise three to five times a week ,supplemented with a balanced diet).

PROBLEM: THIGHS THAT RUB TOGETHER
SOLUTION: WIDE PLIES


If your thighs rub together when you walk, here's the solution-a pile that tightens inner thigh muscles. Check out the instructions :
Stand with your feet slightly wider than shoulder-width. They should both face out to the side, not straight ahead.

Now, pile down until your knees are bent at 45-degree angles, keeping your back straight at all times. (You can place your hands on your knees for support.)

Hold pile for five seconds, squeezing your thighs tight, then raise yourself back up to starting position. Repeat 30 times.
 

Click here, to read the complete article on Get Ready For Summer Fitness


More Articles:

The best posture resembles a marionette with a string attached to the top of the head. Imagine being tugged gently upward by the string. In other words, try to keep the top of your head on the ceiling. Automatically this straightens out the spine and tightens the abdominal muscles. Practice sitting tall, standing tall, and walking tall. Read more about Top 10 to enhance your Fat-Loss process at http://womenfitness.net/top10_fatfacts.htm

 

What you eat and drink, coupled with your exercise routine, affects your body condition. Regardless of your basic shape, your proportions and your scale, you will look your best when you take care of your body from within as well as from out, and learn to view food and drink as fuel for your health and beauty. Read more about Healthy eating for Every Body Shape at http://womenfitness.net/eatingbodyshape.htm

 

Anger comes in several forms, including outrage, frustration, jealousy, resentment, fury, and hatred. It also masquerades as judgment, criticism, and even boredom. Like all emotions, it is a complex, ever-shifting state involving thoughts, feelings, and bodily changes. Read more about De-fusing Anger with yoga at http://www.womenfitness.net/anger_management.htm

 

Anger can be described a consequential behavior of many causes such as cognitive, social/or behavioral models that we have learned from others, the lack of social skills and problem solving strategies, and several biological factors. Read more about Anger & Stress Management Month at http://www.womenfitness.net/anger_mgnt.htm

 

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