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 Women
often complain of achy muscles, stiffness and muscle soreness while on an exercise program. Muscle soreness is most frequently felt when you begin a new exercise routine, change one being followed, or dramatically increase the duration or intensity of your exercise routine. To learn ways to reduce the incidence of pain and sore muscles, check out this week's article, Minimizing Sore Muscles.
-In fitness,
Namita
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Hot Fitness Tip
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 Your
hip joints are like the tires on a car. If they become
misaligned they start to wear out. Whenever joints wear
out from a misalignment, they (and the bursa within the
joint) become inflamed.
Interestingly, if we don't use the car, the problem with
the tires isn't as bad. The same with the hip joint --
or any misaligned joint. In other words, "alignment"
problems aren't bad if we don't use them, but are made
worse when we use them.
Besides, in the absence of proper alignment you will not
be able to derive maximum benefit from your training
routine.
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Words of Inspiration
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Nourish your Dreams
 A
question was once asked of a highly successful
businessman: "How have you done so much in your
lifetime?"
He replied, "I have dreamed. I have turned my mind loose
to imagine what I wanted to do. Then I have gone to bed
and thought about my dreams. In the night I dreamt about
my dreams. And when I awoke in the morning, I saw the
way to make my dreams real.
While other people were saying, 'You can't do that, it
isn't possible,' I was well on my way to achieving what
I wanted." Woodrow Wilson, 28th President of the U.S.,
once said: "We grow great by dreams. All big men are
dreamers."
They see things in the soft haze of a spring day, or in
the red fire on a long winter's evening. Some of us let
these great dreams die, but others nourish and protect
them; nourish them through bad days until they bring
them to the sunshine and light which comes always to
those who sincerely hope that their dreams will come
true."
Don't let anyone steal your dreams, or try to tell you
they are too impossible.
Note: WF Members receive Motivational e-mails every
Monday morning!
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Success Quote
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 It's easy to have faith in yourself and have discipline when you're a winner, when you're number one. What you got to have is faith and discipline when you're not a winner.
Vince Lombardi
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Healthy Recipe
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Panko Crusted Chicken with Grilled Peach Salsa
Makes: 4 serving (1 chicken cutlet with 1/4 cup peach salsa.)
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Nutritional Information:
Per serving:
Calories: 214 Kcal,
Carbohydrate: 17 g,
Protein:27 g,
Fat: 4 g,
Dietary Fiber: 5 g.
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Ingredients:
Peach Salsa
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Canola oil cooking spray
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4 medium peaches, halved and pitted
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2 green onions (scallions), finely sliced
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1 small jalapeño pepper, seeded and finely chopped
(optional)
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1 lime, juice and zest
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1/4 cup fresh cilantro chopped
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2 Tbsp. fresh mint chopped
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1 tsp. honey (optional)
Chicken
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Canola oil cooking spray
3/4 cup panko breadcrumbs
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1 tsp. garlic powder
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1/4 tsp. cayenne pepper (optional)
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Salt and freshly ground black pepper, to taste
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1 egg, beaten
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4 (1 lb. total) chicken cutlets
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Fresh mint leaves or lime wedges for garnish
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Directions:
Peach Salsa
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Spray grill or grill pan with cooking spray. Heat to medium high heat. Place peaches flesh side down and cook for about 3 to 4 minutes. Flip and cook for another 3 to 4 minutes until peach is tender and heated through. Remove from heat and set aside to cool.
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In a medium bowl, mix remaining ingredients and season with salt and pepper. When peaches are cool enough to handle chop into chunks, add and gently toss to thoroughly combine salsa. Cover and set aside for at least 30 minutes or make in advance and refrigerate.
Makes about 2½ cups
Chicken
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Preheat oven to 400 degrees. Spray a baking sheet with cooking spray and set aside.
In bowl, season panko with garlic powder, cayenne pepper if using and salt and pepper to taste.
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Place egg in shallow bowl and panko crumbs in another bowl.
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Dip chicken into egg, then dredge chicken in panko crumbs.
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Arrange on baking sheet repeating with remaining cutlets.
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Bake chicken on each side for 10 minutes for total cooking time of 20 minutes. Then broil for about 2 to 3 minutes or until golden brown.
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Serve chicken with peach salsa on top and garnish with fresh mint leaves or lime wedges.
Courtsey: AICR
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Article of the Week
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 Arghh, the dull pain from sore muscles, is a repeated complain from women involved in fitness training! Hard exercise causes muscle damage. If you looked under a microscope at your sore muscles after a hard workout you would see torn and ruptured individual muscle cells, and breakdown of the membranes between them. High intensity exercise causes muscle soreness.
Read more
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