To ensure your copy of WF E-Mag don't forget to add Women Fitness email address to your email browser's "safe list" or address book. Click here for complete information.

Thursday September 16, 2010

We all have days when our motivation is low and our need to overeat or be a couch potato takes over. It's best to bust those excuses before they become a well worn mantra of failure. Set a realistic goal for your weight loss -- no more than one or two pounds a week -- and keep in mind that you may occasionally hit weight-loss plateaus. Check out this week's article on Lifesaver on Weight loss hurdles.

In fitness
Namita

During training, avoid any interruptions or distractions that might arise. Now is not the time to socialize or daydream. Save these activities until after you've completed your last set. All of your energies should be focused on carrying out your game plan. Remember, your time in the gym is precious. If you want to make ongoing progress, make sure that every moment is spent productively.

Learn ways to enhance uniqueness

Cultivate an interesting personality. Experience life. Seek out adventure, concentrate on a hobby, plays with kids or take on a new challenge. Do away with negative self-talk and believe that you are that wonderful, likable person. Post a list of your unique qualities near the mirror or any other place where you will see it everyday. Treat yourself to a facial, a manicure, or a pedicure. Indulge in a long, hot bubble bath. Wear a wonderful fragrance.

If you consistently concentrate on what you don't have, then you will get less and less of what you want & fully deserve. If you focus on what’s wrong, you will never find what is right. Remember, Our mind is a magnet and we gravitate toward what we think about most.

Learn more 

"Winning is not a sometime thing; It's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time."
Vince Lombardi

Coriander omelet Parcels

Serves: 2

Ingredients:

• 30ml/2 tbsp groundnut oil

• 1cm/ 1/2 in piece fresh root ginger, finely granted

• 1 large garlic clove, crushed

• 2 red chilllies, seeded and finely sliced

• 4 spring onions, sliced diagonally

• 130g/4 1/2 oz broccoli, cut into small florets and blanched for 2 minutes

• 175g/6oz/3 cups shredded pak choi

• 50g/2oz/2 cups fresh coriander leaves, plus extra to garnish

• 115g/4oz/ 1/2 cup bean sprouts

• 45ml/3 tbsp black bean sauce

• 4 eggs, lightly beaten salt and freshly ground black pepper

Directions:

• Heat 15ml/ 1 tbsp of the oil in a frying pan or wok. Add the ginger, garlic and half the chillies, and stir-fry for 1 minute. Add the spring onions, blanched broccoli and pak choi, and stir-fry for 2 minutes more, tossing all the vegetables continuously to prevent them sticking and to cook them evenly.

• Chop three-quarters of the coriander and add to the pan. Add the beansprouts and stir-fry for about 1 minute, then add the black bean sauce and heat through for a 1 minute more. Remove the pan from the heat and keep warm.

• Season the eggs well. Heat a little of the remaining oil in a pan and add a quarter of the beaten egg. Swirl the egg until it covers the base of the pan, and then scatter over a quarter of the reserved coriander leaves. Cook until set and turn out on to a plate. Make three more omelets in the same way.

• Spoon the vegetable stir-fry on to the omelets and roll up. Serve garnished with coriander leaves.

Nutritional Information:

• Energy: 178Kcals/744kJ

• Fat, total: 12.6g

• Saturated fat: 3g

• Protein: 11.3g

• Carbohydrate: 5.3g

• Sugar, total: 4.5g

• Fibre-NSP: 2.7g

• Sodium: 370mg

Lifesaver on Weight loss hurdles

We all have days like this when our motivation is low and our need to overeat or be a couch potato takes over. But it's best to bust those excuses before they become a well worn mantra of failure.

Cultivating true resilience is a lifelong process.

Lifesaver #1: Use the buddy system

Corny but proven: You get by with a little help from your friends. Nine out of 10 women in Werner's study said they relied on their friends for emotional support – but not just any friends. It's about quality," Werner says. "People who survive adversities usually have one or two close friends from early in life." Having a social life is one thing, but having someone to talk to is the thing.

Lifesaver #2: Mine that silver lining
In order to remain resilient, you need to learn how to dig the positive treasures out of the muddiest pit, but – pessimists, stay with us – true optimism is not just thinking annoyingly happy thoughts all day long. Rather, it's believing that you have the power to bring about good results, or at least fix the bad ones, says Susan C. Vaughan, M.D., an assistant professor of clinical psychiatry at Columbia University in New York City".

Lifesaver #3: Look for better excuses

The gym may have closed down or membership fees may be astronomical, but keeping fit and exercising needn't cost a penny or be painful or inconvenient. Why not start a walking club with others who want to lose weight? This is a great way to socialize and keep each other motivated - not to mention an enjoyable way of earning extra exercise points. The courageous among you could start a beginners' jogging club. Set yourself realistic goals and see yourself improve. Exercise isn't something that should be constricted to the realms of dieting and weight loss, it should be, and indeed anyone who undertakes any sort of regular exercise will tell you, it is fun.

Learn more about this article