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 January 13, 2010

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This Week in Health

 

New Happening

The fitness ball developed by a physical therapist to rehabilitate back, knee, and hip injuries is a great tool to help you master good posture. Besides, an exercise ball aims to strengthen all of the muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae.  
This week we focus on The Fitness Ball: a challenge for your abs.

In fitness
Namita

 
Hot Fitness Tip of the week

If you are a pear you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body. You will also want to try to thin down your lower half. To achieve this, focus on aerobic activities that work out your lower body, and resistance exercises that will build your upper body. Use light weights and perform high repetitions of exercises. On the other hand, If you are an apple, you will want to focus on aerobic training in order to slim down and lose body fat. By working on the lower half of your body, you can help balance out your chest and shoulders. Look to perform exercises that are low-resistance and involve low repetitions.

 
Words of Inspiration

Energize your abundance

 

Do you ever have a bleak day, when nothing seems to go right? Do you ever feel trapped in a life of mediocrity? Are you ever overwhelmed by all the things you must do before you can even think about the things you'd like to do?

 

When thoughts of gloom and frustration overcome you, Stop. Stop right where you are, take out a piece of paper or open a new document on your computer. Then write ten things for which you are thankful. Keep writing until you have at least ten.

 

Once you've done that, your outlook will likely begin to change. But keep going, and do one other thing. For each item you've listed, think of a specific action you can take immediately which will express your appreciation. Perhaps it is something you can do in return for someone else, or perhaps it is something which will make better use of a blessing you already have.

 

Give power and vigor to the good things already in your life, and you'll bring more good things into your life. Fight the gloom and despair by energizing your own abundance.

 

Learn more 

 
Success Quote

"Excellence is the unlimited ability to improve the quality of what you have to offer."
Rick Pitino

 
Healthy Recipe

Angel Food Cake

 

Makes: 12 servings.

 

Ingredients:

  • 1 1/2 c powdered sugar, sifted

  • 2 tsps pure vanilla extract

  • 1 c unbleached flour, sifted

  • 1/4 tsp salt

  • 1 1/2 c egg whites, slightly beaten

  • 1/4 tsp almond extract

  • 1 1/2 tsps cream of tartar

  • 1 c granulated sugar

Directions:

  • Preheat oven to 375. In a mixing bowl, combine powdered sugar and flour, set aside.

  • In another mixing bowl, with mixer at high speed, beat egg whites, cream of tartar, vanilla extract, salt, and almond extract until well blended.

  • Beating at high speed, gradually sprinkle in granulated sugar, 2 tablespoons at a time.

  • Beat just until sugar is dissolved and egg whites stand in stiff peaks. Do not scrape sides of bowl during beating.

  • With rubber spatula, fold in flour mixture, about 1/4 at a time, just until flour disappears.

  • Pour mixture in unprepared 10" tube pan. With metal spatula, cut through batter to break large air bubbles. Bake for 35 minutes. Remove from oven and set upside-down until cooled.

Nutritional Information (Per serving):

  • Calories -175 Kcal

  • Total Fat -0 g

  • Percent CFF -0 Percent

  • Cholesterol -0 mg

  • Protein -4 g

  • Sodium -94 mg

  • Carbohydrates -40 g

  • Fiber -0.3 g

 
Article of the Week

The Fitness Ball: a challenge for your abs

 

The fitness ball - basically a big, somewhat bouncy ball - was supposedly developed by a physical therapist to rehabilitate back, knee, and hip injuries, but they can do a whole lot more.

 

Benefits of using an exercise ball

  • Excellent tool to build stability: The ball rolls around easily, so core strength and balance are required to keep it still. The challenge of keeping the ball still makes the ball an excellent tool to teach stability and rehabilitation.

  • Great tool to help you master good posture: When you sit on a ball, you're forced to sit up with good posture because you have nothing to lean back on. Also, because the ball rolls around, it keeps you on your toes and keeps your body moving, which help prevent the stiffness and back pain that you can get from being too sedentary.

  • An exercise ball aims to strengthen all of the muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae. 

  • Using a ball can give your workout a little more variety and extra challenge.

  • Initially the ball was supposedly developed by a physical therapist in Europe to provide injured patients some aerobic conditioning. The therapist put patients on the ball and had them bounce. Eureka — the patients got a great workout without impacting their injuries.

 

Learn more about this article

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