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One thing
that won't change in 2010? Our time-crunched schedules.
We're busy and we don't want to waste time with long,
boring workouts. The result of this trend will be
shorter, higher intensity workouts. This week's article
focus is on Striking for time efficient workouts in
2010.
Women Fitness Team wishes you all a Very Happy
Christmas and a Healthy New Year.
In Fitness,
Namita Nayyar |
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Don't try to lose weight during the holidays -- this may be a self-defeating
goal. Instead, strive to maintain your weight by balancing party eating with
other meals. Eating lighter foods doesn't mean taking the joy out of
celebrating. It only means skimming off the fat, cutting back a little and
learning to modify traditional recipes. Try boiled shrimp or scallops with
cocktail sauce or lemon. Go easy on fried appetizers and cheese cubes. To help
ensure there will be healthful treats, bring a dish to the party filled with raw
vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh
fruit.
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Take stock of your accomplishments
In order to achieve long-term goals, you need to set some shorter-term goals,
too. Achieving those smaller intermediate goals will give you a sense of
accomplishment and make it easier to keep striving for the bigger ones.
At the end of each day, review what you've achieved and the progress that
you've made. Building a successful personality is a long journey of many
small steps, so remember that each day an effort made brings you closer
to your ultimate goals.
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"The real
glory is being knocked to your knees and then coming
back. That's real glory. That's the essence of it."
- Vince Lombardi |
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Chicken-Potato Quiche
Ingredients:
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1 cup fat-free egg substitute or 8 egg whites
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1 cup non/low fat cottage cheese
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1 tablespoon unbleached flour
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1/8 teaspoon black pepper
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1/2 teaspoon hot sauce
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1 cup non-stick cooking spray
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2 boneless, skinless chicken breasts, cooked and diced
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2 green onions, chopped
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2 potatoes
Directions:
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Combine egg substitute or egg whites, cottage cheese, flour, pepper, and hot
sauce and stir well.
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Stir in cheese, chicken, and green onions. Set aside.
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Coat a pan with nonstick cooking spray (nonfat).
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Slice the potatoes 1/4 inch thick, and place the slices in a single layer
over the bottom and sides of the pan.
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Pour the egg mixture onto the mixture.
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Bake uncovered at 375 degrees F, for 40-45 minutes.
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Allow to cool at room temperature for 5-10 minutes.
Nutritional Information: 1 slice (1/6 of quiche):
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Calories: 230
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Fat: 1 g
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Cholesterol: 20 mg
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Protein: 23 g
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Carbohydrates: 32 g
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Fiber: 2 g
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Sodium: 300 mg
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Striking for time efficient workouts in 2010
One thing that won't change in 2010? Our time-crunched
schedules. We're busy and we don't want to waste time
with long, boring workouts. The result of this trend
will be shorter, higher intensity workouts.
How To
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Warm up with 5-10 minutes of light cardio (walking,
marching in place, etc.)
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Perform each exercise one after the other for 30-60
seconds, modifying as needed.
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Complete all ten exercises for a 10 minute workout,
or repeat the series 2-3 more times for a longer
workout.
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Cool down with 5-10 minutes of light cardio and
stretching
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Sip water throughout the workout
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Monitor your intensity - RPE should be between 6-9.
Squats with Overhead Press
Holding medium-heavy weights just over the shoulders,
squat as low as you can and do 3 slow pulses, only
coming halfway up. On the 4th pulse, stand up and push
the weights overhead. Repeat the series for 12-16 reps.
Squat Thrusts
Stand with feet together. Squat down and place your
hands on the floor next to your feet. In an explosive
movement, jump feet backwards into a push-up position,
jump feet back between hands and stand up. Perform 6
reps, briefly recover, repeat 6 more times.
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