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 A new study found that weight-training injuries among women have jumped a whopping 63 percent. There are common slip-ups that are primary cause of injury. Catch up on them in this week's article,
Top 10 Weight Room Blunders.
-In fitness,
Namita
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Hot Fitness Tip
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 There are several reasons to include yoga in your workouts. Integrating yoga into your weight training regime can break up the monotony so you don’t feel like a slave to weight machines, dumbbells or resistance bands. Additionally, including yoga in your workouts will continue to test and push your body in different ways, and you’ll keep growing as a fitness enthusiast. You can also practice yoga with a partner which can infuse your workouts with fresh energy and fun!
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Words of Inspiration
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Beyond fear
 Perhaps the most daunting thing about fear is its unknown component. When you've never actually experienced that which you fear, you can easily imagine it to be much worse than it really is.
Once you experience whatever you fear, the fear quickly starts to lose its grip on you. Once you've been through it and you've come out in good shape, what reason is there to hold on to the fear?
Certainly there are many dangers in the world, and many things to be feared.
Yet fears can often be wildly exaggerated, and the fear itself can be much more debilitating than whatever is feared.
Fear can heighten your senses and focus your awareness, and as such it can be extremely helpful in preparing you to face difficult situations. Yet if you let your fears hold you back, then all that preparation is of no use to you.
Listen to your fears, then look beyond them and see
yourself going triumphantly through whatever you fear.
Your fears help to prepare you, and your courage to make
use of them, rather than hide from them, will move you
positively forward.
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Success Quote
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 "Almost any idea is good if a man has ability and is willing to work hard. The best idea is worthless if the creator is a loafer and ineffective."
William Feather
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Healthy Recipe
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Tilapia with Curry and Orange Rice
Makes: 4 servings.
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Nutritional Information:
Per serving:
Calories: 375
Kcal, Total fat:
12 g (1 g
saturated fat),
Carbohydrates:
39 g, Protein:
29 g, Dietary
fiber: 3 g,
Sodium: 514.
Courtsey: AICR |
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Ingredients:
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3/4 cup long-grain brown rice
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3/4 cup orange juice
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1 cup water
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3/4 tsp. salt, divided
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1/4 cup sliced almonds, preferably toasted
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2-4 tsp. mild curry powder
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4 tsp. canola oil
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4 (4-oz.) tilapia filets
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1 navel orange
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1/2 cup chopped scallions, green and white parts
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Freshly ground black pepper
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Directions:
Place rice and orange juice in medium saucepan. Add water and 1/4 teaspoon salt. Bring to boil over medium-high heat, cover tightly, reduce heat to simmer and cook until rice is tender, 45-50 minutes. Off the heat, let rice sit, covered, for 10 minutes. Fluff with fork, and set aside. -
While rice cooks, preheat oven to 400 degrees F.
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If almonds are not toasted, spread on baking sheet and bake for 5 minutes, or until golden, watching carefully as they will burn easily. Immediately transfer nuts to a plate and cool to room temperature. If nuts are already toasted, skip this step.
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In small bowl, mix together curry powder, oil and 1/2 teaspoon salt to make a paste. With brush, spread one-fourth of paste over each filet, coating lightly, and arrange seasoned filets on baking sheet in one layer. To peel orange, use paring knife to remove a thin slice from top and bottom. Standing fruit on a work surface, work knife blade along the curve of the fruit, removing peel and pith in strips. Cut orange horizontally into 8 slices. Arrange 2 slices on top of each filet.
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Bake fish for 7-10 minutes, or until it is white and flakes easily at thickest part.
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To serve, place one fish filet on each of 4 dinner plates. Mix almonds and scallions into Orange Rice, and season to taste with salt and pepper. Spoon one-fourth of rice onto each plate. If desired, add steamed broccoli raab or spinach, drizzled with a bit of extra virgin olive oil. Serve immediately.
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Article of the Week
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 Weight bearing exercise builds sturdier bones. This is of particular importance to women who may be prone to osteoporosis due to decreasing estrogen levels during menopause or a genetic predisposition.
There are certain mistakes committed while training which prevent
gain in strength. Check out the blunders often committed and go about
making alterations if you are seriously looking for results
Read more
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