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 July 02, 2010

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This Week in Health

Destination Weight Loss

 

 
New Happening

More and more women fail to understand that they have to work hard if they want to change the shape of their body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts. Check out this week's article on Top 10 Reasons You're not Losing Weight.

In fitness
Namita

 
Hot Fitness Tip of the week

Doing cardio exercises is probably the single most important thing you can do to get a flat stomach. They burn far more calories then stomach exercises like crunches or leg lifts. When you do cardio exercises your body will burn calories and when you burn more calories then you consume you will be losing fat, stomach fat included.

You can't have a flat stomach if you have a layer of fat covering your stomach muscles. By doing cardio exercises you will burn fat all over your body, reducing the fat covering your stomach, making your stomach muscles show.

 
Words of Inspiration

Plan and Prepare

 

When you plan and prepare carefully, you can legitimately expect to have success in your efforts. When you recognize and develop the winning qualities that you were born with, the winner you were born to be emerges.

 

When you plan and prepare to make a sale, for example, you can legitimately expect to make a sale. Although not all your expectations are going to come to pass, you give yourself an infinitely better chance of succeeding by taking the proper steps.

 

Regardless of your goal--losing weight, making more sales, furthering your education, earning a promotion, saving money for a new home or an exotic vacation--you can expect to achieve your goal if you plan and prepare for it.

 

Some people may accidentally hinder your efforts; others who are in competition with you and have little or no integrity may try to sabotage your efforts.

 

Keep in mind, though, that when you hit those roadblocks your character, commitment, and attitude are the determining factors in your success... Carefully review your plan of action, seek wise counsel, and be particularly careful to feed your mind good information. An optimistic, positive mind is far more likely to come up with creative solutions than a mind that dwells on setbacks and difficulties.

 

Expect success and you can achieve it!
 

Learn more 

 
Success Quote

"Find ways and moments that give meaning and purpose to your existence and be moved, drawn, and inspired by them. Keep love, hope, and faith in your heart and always allow God's will to be upon you. You only live once; maximize it up to your full potential. It doesn't matter if you hit it big or how far you have gone... but the thought that you did your best is good enough. When you were able to change others lives and make a difference, wow, that will be awesome, a huge bonus. Smile always. Keep the love and share the love of your heart, where God resides."
James Padilla

 
Healthy Recipe

Roasted Garlic Steak Sandwiches

 

Makes: 4 servings.

 

Ingredients:

  • 3/4 lb. sirloin round tip or London Broil shoulder steak

  • Four 1/4-inch slices red onion

  • 4 whole-wheat hamburger buns, split open

  • 1 cup packed baby spinach leaves

  • 1 cup packed mesclun salad greens

  • 1 head garlic

  • 2 Tbsp. plus 1/4 tsp. extra virgin olive oil, divided

  • 3 Tbsp. red wine vinegar

  • 1 Tbsp. pomegranate juice

  • 1 Tbsp. reduced-sodium soy sauce

  • 1/8 tsp. ground pepper

Direction:

  • Preheat oven to 400 degrees. Place garlic in center of a square of foil. Rub garlic with 1/4 teaspoon oil, and then seal it in the foil. Bake until garlic is soft, 50-60 minutes. Set aside, or refrigerate up to 2 days before using.

  • In a small bowl, combine vinegar, juice, soy sauce and pepper. Squeeze out roasted garlic from 6 cloves. Using back of spoon, mash garlic until combined with the other ingredients. Whisk in remaining oil. Pour half this marinade into a resealable plastic bag. Add steak to bag. Seal bag and massage to coat meat with marinade. Set bag on a plate and marinate meat in refrigerator for 6 to 24 hours. Cover remaining marinade and refrigerate.

  • When ready to serve, preheat broiler. Remove meat from marinade. Discard marinade and pat meat dry with a paper towel. For meat approximately1-inch thick, broil 3 minutes per side; if thicker, broil 4 minutes per side. Set meat on cutting board and let rest for 10 minutes. Cut meat across the grain into thin slices. Add any meat juices from the cutting board to the refrigerated marinade and set aside.

  • Meanwhile, heat cast iron skillet or grill pan over medium-high heat until sizzling hot. Arrange onion in the pan in one layer and cook 2 minutes, or until lightly colored. Using tongs, turn and cook another 2 minutes. Transfer onions to a plate. Toast the split buns in the hot pan, set aside.

  • To assemble, set a grilled onion slice on each bun. Top with one-fourth of the sliced steak followed by the spinach and mesclun greens. Spoon refrigerated marinade over the greens. Serve immediately.

Nutritional Information (Per serving):

  • 320 calories

  • 13 g total fat (3 g saturated fat)

  • 26 g carbohydrates

  • 24 g protein

  • 5 g dietary fiber

  • 510 mg sodium.

Courtsey: AICR

 
Article of the Week

Top 10 Reasons You're not Losing Weight

 

This article is keeping in mind constant questions raised by women as to why they are not able to lose weight.

 

More and more women fail to understand that they have to work hard if they want to change the shape of their body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

 

1. Exercise Input: In order to lose weight, you need to get workout for at least 5-6 days a week at 60-70% of heart rate for 30-45 min. Start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Introduce interval training in order to burn calories even after you've stopped exercising. In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can only complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more.

 

2. Overeating: This may seem obvious, but unless you're tracking your calories each day, you may be eating more than you think. High-fat, high-sugar foods light up the brain’s dopamine pathway just like cocaine does, making us slaves to overwhelming cravings. If you're really serious about losing weight, you need to get serious about you're eating. Start by keeping a detailed food journal for one week, without changing any of your eating habits. Be as specific as possible, measuring when you can, looking up your calorie and nutrient content and adding up your calories for each day. You'll be surprised how those calories can sneak in when you're not keeping track.

Another thing you need to keep in mind is your metabolism can drop as you get older if you don't preserve your muscle mass. Muscle mass declines about 4% each decade from age 25 to 50. If you're still eating the same number of calories as your metabolism drops, your weight may creep up over time. Start exercising and lifting weights now to keep your metabolism in check.
 

 

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