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 September 09, 2010

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This Week in Health

 

 
New Happening

As with any exercise program, lower ab toning exercises after pregnancy need to be started off slowly and then slowly made more challenging with more repetitions and possibly even some weights for resistance. With these core training exercises after pregnancy, you will not only be a fit and healthy mom, but you're also going to look good while you do it. To learn more check out this week's article on Post Pregnancy Core building Exercises.

In fitness
Namita

 
Hot Fitness Tip of the week

Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine. Pelvic organ prolapse isn't inevitable, however. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.

 
Words of Inspiration

Practice

 

Whatever you practice, you will become skilled at doing. Winning athletes practice day after day, month after month, to hone their skills. So do the best musicians, actors, salespeople, airline pilots, preachers, photographers, designers -- the list goes on and on.

 

What do you practice every day? Do you practice positive, success-oriented skills and actions? Or do you practice such skills as making excuses, getting angry, complaining, assigning blame, and
procrastinating.

 

Remember, the more you practice, the more skilled you become. Every moment, you increase your experience in some area. The more you practice anything, the more it becomes a part of you. So be aware of what you practice each day, each moment. Make sure that what you practice, is what you want to become.

 

Learn more 

 
Success Quote

"Failure is only the opportunity to more intelligently begin again."
Henry Ford

 
Healthy Recipe

Melon Salad

 

Ingredients:

  • 1 lb. watermelon

  • 1/2 lb. honeydew melon

  • 1/2 lb. cantaloupe

  • 4 Tbsp. diced feta cheese

  • 2 Tbsp. finely chopped mint leaves

  • Juice of 1-2 limes

  • Salt and pepper to taste, if desired

  • Whole sprigs of mint leaves for garnish (optional)

Directions:

  • Seed the melons and cut into bite-sized pieces. Arrange them on a platter or 6 salad plates. Sprinkle with the feta and chopped mint. Season with lime juice and, if desired, a pinch of salt and pepper to taste. If using, garnish with sprigs of mint.

Makes: 6 servings.

 

Nutritional Information (Per serving):

  • 69 calories,

  • 2 g. total fat (1 g. saturated fat),

  • 13 g. carbohydrate,

  • 2 g. protein,

  • 1 g. dietary fiber,

  • 82 mg. sodium.

 
Article of the Week

Post Pregnancy Core building Exercises

 

Weight loss and fitness take patience, time, and discipline; if things are pushed too soon, other problems can arise. It can take 6-12 weeks to return to a pre-pregnancy state - sometimes longer - so don't give up!

 

With proper training, and beginning as early as 24-48 hours after birth, you can avoid many problems and work toward rebuilding and toning your body the right way.

 

Always check with your doctor before beginning this routine, since all mothers and all deliveries are different. Restrictions may apply to you that prevent your doing these exercises immediately. Begin only when your doctor clears you, and always remember that patience and time will help - so don't get discouraged!

 

If your ribs and upper back move, like in a crunch, the upper portion of your abs is emphasized. However, if you move your pelvis and lower back, the lower abs are emphasized. So in order to emphasize your lower abs your pelvis must move or abs must work to keep your pelvis stable when your legs move.

 

 

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