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Volume No. 352

Thursday July 09, 2009




Sprinting is an amazing exercise period. It is a great tool to help in fat loss, kill stress as well as increasing your metabolic rate for days. This week we focus on Sprinting: a great tool in fat loss.

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




Exercise is vital for weight control during menopause. Like it or not, our bodies do slow down as we get older so we need to stay active. Exercise increases our metabolism and helps to burn off stored fat. Also, it increases the proportion of muscle to fat in our bodies which is good for our weight as muscles need more calories than fat. Also, as your metabolism slows during this time, you need about 200 to 400 fewer calories a day. This shouldn't be a problem if you eat only when hungry and only enough to satisfy your hunger.



A winning game plan

The more desire you have to improve some part of yourself, the more successful you'll become.

After every basketball game, a high school basketball coach watches the videotape and analyzes what the team did so he can reinforce the things the team did well and suggest ways to improve the things they didn't do well. Just as the coach reviews the team's performance after every game so he can suggest ways to keep them in the win column, you should review your performance at work and develop a winning game plan

First and foremost, you have to know what you're shooting for. Once you have a goal, you must have the skills to be able to reach your goal. If you don't have them, you have to acquire them. You must be able to perform the skills to perfection. That means practice, practice, practice. Last, but by far not least, you must have the burning desire to reach your goal -- whatever that goal may be.


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



"Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow."
 ~Ronald E. Osborn




Easy Lentil Soup

Makes: 4 servings



  • 1 cup green lentils

  • 36 oz. fat-free, reduced-sodium beef broth

  • 1 carrot, finely chopped

  • 1 garlic clove, minced

  • 1 medium onion, finely chopped

  • 1 tsp. dried thyme

  • 1 bay leaf

  • 1 leek, trimmed and chopped*

  • 2 cups chopped Swiss chard leaves*

  • Canola oil spray

  • 1 Fuji apple, peeled and diced

  • Salt and freshly ground black pepper, to taste

  • 3-4 large pretzels, broken into small pieces,
    for garnish (optional)


  • Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce to a simmer and cook until lentils are tender, about 45 minutes.

  • For a chunkier soup, add leek at this point. Simmer 20 minutes, then stir in Swiss chard and simmer 20 minutes more.

  • Meanwhile, spray a medium non-stick skillet with canola oil and heat oil on medium-high heat. Add apple and sauté until golden on all sides, about 3 to 4 minutes.

  • When lentils are tender, stir in apple and remove bay leaf. Season to taste with salt and pepper. Serve as is for a soup with texture. For a creamy soup, purée half in a blender and combine with remaining soup. Serve garnished with crushed pretzels, if desired.

Nutritional Information (per serving):

  • 238 calories, 0 g. total fat, 42 g. carbohydrate, 15 g. protein, 10 g. dietary fiber, 747 mg. sodium.

  • Courtesy: A.I.C.R



Sprinting: a great tool in fat loss

Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results, especially when combined with a healthy diet!

It can be done on a stationary bicycle, a stairstepper, or any activity where you can alternate periods of high intensity with periods of low intensity.

The research, published in the Journal of Applied Physiology, shows that just 15 minutes of sprint interval training over a two-week period was enough to improve exercise performance by almost 100%


Click here, to read the complete article on Sprinting: a great tool in fat loss

More Articles:

The need for leading a healthy, active lifestyle is indeed serious, but exercise can be play as well as work. Keep in mind that most sports and games require movement. You can think of the benefits of participating in or training for a sport as the three Fs, because you’ll often get faster and fitter-and you’ll have fun, too. Read more about Moms: Play Your Way to Fitness at http://www.womenfitness.net/preg_fitness_for_moms.htm


A study of 30 healthy women and men, ages 20-45, sponsored by the American Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Read more about The bicycle kick: effective for the rectus abdominus at http://www.womenfitness.net/bicyclekick.htm


Obesity has been rapidly increasing in prevalence over the past two decades—in children as well as in adults. Although obesity is a recognized risk factor for type 2 diabetes mellitus, hypertension, atherosclerosis, and some forms of cancer, evidence suggests that obesity may also contribute to or even cause asthma. Read more about Obesity: a risk factor for Asthma at http://www.womenfitness.net/obesityasthma.htm


Asthma is a chronic condition of the lungs that has two main components. Two things happen inside the lungs of women suffering with Asthma—constriction, the tightening of the muscles surrounding the airways, and inflammation, the swelling and irritation of the airways. Read more about Allergies & Asthma Awareness Month at http://womenfitness.net/allergies_asthma.htm


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