Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Thursday May 06, 2010

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This Week in Health

 

 
New Happening

As its time to show off your best side at the beach get that body toned, sculpted and ready to strut at a sandy beach in an itsy-bitsy two piece. In order to perfect the beach body, incorporate 30 minutes of cardiovascular exercise into your daily workout plan. To learn more, check out this week's article on Top 10 to get a Beach Body.

In fitness
Namita

 
Hot Fitness Tip of the week

Anaerobic exercise is exercising at high intensity levels for shorter periods of time. An example would be running 8 all out sprints during your workout, each followed by a period of 30 seconds or more recovery time. Because this is very intense, I only recommend it for anyone who is in top condition and has a doctor's ok. The bottom line, though, is if you do this, you can slash your workout time and greatly increase your fitness level. Specific types of anaerobic exercise include tennis, weight lifting, sprinting and jumping.

 
Words of Inspiration

Build Wisely

 

An elderly carpenter was ready to retire. He told his employer-contractor of his plans to leave the house-building business to live a more leisurely life with his wife and enjoy his extended family. He would miss the paycheck each week, but he wanted to retire. They could get by.

 

The contractor was sorry to see his good worker go & asked if he could build just one more house as a personal favor. The carpenter said yes, but over time it was easy to see that his heart was not in his work. He resorted to shoddy workmanship and used inferior materials. It was an unfortunate way to end a dedicated career.

 

When the carpenter finished his work, his employer came to inspect the house. Then he handed the front-door key to the carpenter and said, "This is your house... my gift to you."

 

The carpenter was shocked! What a shame! If he had only known he was building his own house, he would have done it all so differently.

 

So it is with us. We build our lives, a day at a time, often putting less than our best into the building. Then, with a shock, we realize we have to live in the house we have built. If we could do it over, we would do it much differently.

 

But, you cannot go back. You are the carpenter, and every day you hammer a nail, place a board, or erect a wall. Someone once said, "Life is a do-it-yourself project." Your attitude, and the choices you make today, help build the "house" you will live in tomorrow. Therefore, Build wisely!
 

Learn more 

 
Success Quote

"The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be."
Horace Bushnell

 
Healthy Recipe

Chocolate Macaroons

 

MAKES: 6 servings

 

INGREDIENTS:

  • 1/4 ounce Chocolate, unsweetened

  • 1-2/3 fluid ounces Milk condensed, sweetened

  • 1/4 cup Coconut shredded

  • 1/8 cup Almonds slivered

  • 1/8 Tablespoon Coffee brewed-drip

  • 1/8 teaspoon Almond extract

METHOD:

  • Finely chop the chocolate and coarsely chop the almonds. Preheat the oven to 350 degrees F. In a large heavy saucepan combine the chocolate and condensed milk and cool the mixture over moderate heat, stirring, until the chocolate is melted and the mixture is thick and glossy.

  • Remove the pan from the heat and stir in the coconut, almonds, coffee, almond extract, and salt, stirring until the batter is combined well.

  • Drop heaping teaspoons of the batter 1 inch apart onto greased baking sheets and bake the macaroons in batches in the middle of the oven for 10 minutes, or until the bottoms are set. (The macaroons will still be soft.) Transfer the macaroons with a spatula to wax paper and let them cool.

NUTRITIONAL INFORMATION:

  • Calories: 58.22cal,

  • Protein: 1.43g,

  • Fat: 3.11g,

  • Fiber: 0.39g,

  • Cholesterol: 3.64mg,

  • Riboflavin: 0.22mg.

 
Article of the Week

Top 10 to get a Beach Body

 

As its time to show off your best side at the beach get that body toned, sculpted and ready to strut at a sandy beach in an itsy-bitsy two piece. The two greatest concerns for a woman's beach body should be the legs and glutes.

 

1. One Leg Squat: This is one of the most effective sport specific resistance conditioning exercise available.

  • Stand straight, with your body weight supported on your right foot, which should be flat on the floor. Tuck your left heel up behind you, with your lower leg roughly parallel to the ground and your left knee aligned with the right. Balance;

  • Look straight ahead and don't arch or curve your back but maintain neutral spine position;

  • Keep arms by your sides.

  • Flex your knees and hips to 'drop' your butt towards the floor. Keep your chest lifted;

  • Lower to the point where it becomes difficult to maintain your balance, pause and flex your knees and hips to return to the start position. Make sure you do this in a controlled fashion;

  • To prevent knee injury:

  • Ensure that your knee hinges in a straight line, with lateral movement kept to a minimum;

  • Make sure your knee does not travel beyond your toes when lowering and rising;

  • Don't lock your knee out – i.e. completely straighten it – at the top of the movement.

2. One-Legged Toe Touch: tone your butt

  • Stand on your left foot with right leg off the floor and extended slightly behind you.

  • Shift your weight onto the back of your foot and, keeping your back as straight as possible, bend at the hips and reach toward your left toe with your right hand (if you're inflexible, place a water bottle or upright dumbbell on the floor and reach for that).

  • Squeeze your butt and stand back upright, making sure to keep your leg and back as straight as you can (don't lock knee).

  • Perform 12—15 reps and repeat on the other leg.

  • Advanced exercisers may hold a single dumbbell in their reaching hand; beginners may hold a wall for balance.

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