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 October 07, 2010

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This Week in Health

 

New Happening

October is Breast Cancer Awareness Month or the pink month, Women Fitness (WF) offers tips for those who are interested in knowing something on how to really prevent breast cancer. Women should focus on keeping breast health through good lifestyle and dietary choices. To learn more check out this week's article on Top 10 to Prevent Breast Cancer.

In fitness
Namita

 
Hot Fitness Tip of the week

The best and easiest way to figure out how much weight you should use on each lift is to begin by taking your best conservative guess. After you have warmed up by using a light weight for 12 or 20 reps, choose a weight for your next set that will challenge you for your goal number of repetitions. If you are not sure what that weight should be, choose a weight that is likely to be too light, rather than making the mistake of going too heavy and not reaching your desired number of repetitions.

For example, say you are trying to decide the proper weight for a set of 12 repetitions on the Shoulder Press. Choose a light, conservative weight slightly heavier than your warm-up and do the set 12 times (repetitions or reps). When you come to your twelfth repetition, if you feel as though you can perform another repetition or two, while still using good form, you might as well do that (to further promote blood flow to the shoulder muscle). Since you know that the weight you chose was a little too light (your 12th repetition was not a challenge), next time choose a slightly heavier weight that will challenge you for all twelve repetitions, or whatever your goal number of repetitions happens to be (for you, 8-12).

 
Words of Inspiration

Change

 

Things change. Every moment is different from the last one. Do things change for the better or for the worse? That depends. That depends entirely on you. Change is neutral. It is neither good nor bad. It is simply necessary. If things did not change, nothing would ever happen.

 

Change is the way you get from one point to another. It is fundamental to life itself. Think of all the processes of change going on right now in your body, which serve to keep you alive from moment to moment.

 

When things are going along great, something will change. When you're full of despair, something will change. It is the nature of your existence.

 

Change is the way things happen. Change does not have to stop you or limit you. In fact, change will empower you and pull you forward if you let it. You cannot stop change. And you must not allow it to stop you.

 

The changes keep coming. Through them, you can learn, grow and prosper. Look for the positive possibilities in every change. They're there, and they'll take you where you want to go.
 

Learn more 

 
Success Quote

"Thoughts lead on to purposes; purposes go forth in action; action form habits; habits decide character; and character fixes our destiny."
Tryon Edwards

 
Healthy Recipe

Baked Sweet Potato Chips

 

Makes: 8 servings

 

Ingredients:

  • 2 pounds sweet potatoes, peeled and cut into 1/8 inch thick slices

  • 1-1/2 teaspoons sugar

  • 1-1/2 tablespoons lemon juice

  • 1-1/2 teaspoon non/lowfat margarine, melted

  • 1 tablespoon pepper

Directions:

  • Combine all ingredients in a mixing bowl.

  • Layer potatoes in a baking dish coated with nonstick cooking spray (nonfat).

  • Add any remaining liquid from bowl and cover dish with foil and bake at 350 degrees F for 30-35 minutes.

Nutritional Information (Serving size: 1/8 of dish):

  • Calories: 150

  • Fat: 1 g

  • Cholesterol: 3 mg

  • Protein: 9 g

  • Carbohydrates: 30 g

  • Fiber: 5 g

  • Sodium: 190 mg

 
Article of the Week

Top 10 to prevent Breast Cancer

 

October is Breast Cancer Awareness Month or the pink month, Women Fitness (WF) offer the following tips for those who are interested in knowing something on how to really prevent breast cancer.

 

The unalterable risk factors that boost the risk of breast cancer, according to American Cancer Society, include gender (females get more breast cancer); aging; genetic risk factors (BRCA1 and BRCA2); genetic variants (ATM, p53, CHEK2, PTEN, CDH1); family history of breast cancer; personal history of breast cancer; race and ethnicity; dense breast tissue, and certain benign breast conditions; lobular carcinoma in situ; more menstrual periods or early puberty; previous chest conditions and diethylstilbestrol exposure.

 

Genetic variants can be controlled to some extent by adjusting a person's diet and lifestyle. Just because you have a relative who has breast cancer or you carry certain genetic mutations does not mean you have suffer with cancer. It is clear that lifestyle and diet can influence risk from faulty genetics.

 

According to the ACS, modifiable factors that boost the risk of breast cancer, include having children late in or having no children; using oral contraceptives or hormone therapy; not breast feeding; drinking alcohol; being overweight or obese and physical inactivity.

 

 

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