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Volume No.: 590

Date: 10th January 2013

 

New Happening

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Shock your muscle into growth by rotating your workout. Women who have been weight training both consistently and intelligently for at least the last 6-12 months are categorized as intermediate. This week we focus on,  Training Guide for Intermediates.

In fitness,
Namita


Hot Fitness Tip

     

Exercising the triceps muscle on the back of the arm can help get rid of those flabby upper arms that many people call "bat wings." Adding triceps exercises 2 to 3 times a week can help build lean muscle tissue on the back of your arms. As you lose fat weight you will be building lean muscle mass, which adds density. Dense muscle on the back of your arm won't flop around.

Triceps exercises that are effective can take some time getting accustomed to, as it may feel awkward at first, especially if they are underdeveloped. The triceps is not a muscle that's used every day in heavy tasks.





Words of Inspiration

     

Anyone Can


Anyone who flips on a light switch will cause the lights to turn on. Anyone who shifts an automobile into gear and presses on the accelerator pedal, will cause the car to move forward. Anyone who takes the steps necessary to build a successful business, will do so.

Achieving results is a matter of putting forth the necessary effort. Anyone can achieve any result by making the specific efforts required to reach that result.

Make the same efforts as a winner, and you will have the same results. Take the necessary sequence of steps, and you'll arrive at the destination of your choice.

It really doesn't matter who you are, or where you come from, or what disappointments you've experienced in the past.

Make the right effort and you'll get the desired result.


Success Quote

   

To be successful you have to be selfish, or else you never achieve. And once you get to your highest level, then you have to be unselfish. Stay reachable. Stay in touch. Don't isolate.

Michael Jordan




 

















 


Healthy Recipe

     

Baked Apple Sauce

Makes:  12 servings. 
 

Nutritional Information:
Per Serving:
 1/2 Cup

Calories:99 Kcal, Fat: 1 g (0 g sat fat) Carbohydrate: 26 g, Protein: <1 g, Fiber: 4g ,Sodium: 2 mg.
 


Ingredients:

  • 4 lbs. (about 10 medium) assorted apples, such as McCoun, MacIntosh, Golden Delicious, Jonathan, Jonagold or HoneyCrisp, peeled, cored, and quartered

  • 1/3 cup fresh apple cider

  • 4 lemon slices, paper-thin, or 1 Tbsp. fresh lemon juice

  • 1 (3-inch) piece stick cinnamon, or 1 tsp. ground cinnamon, optional

  • 2 Tbsp. sugar, agave syrup, or honey, optional
     


Directions:

  • Preheat oven to 375 degrees F.
    Place apples, cider and lemon slices or juice in large Dutch oven or heavy casserole with a cover. Toss apples to coat them with lemon. If using, sprinkle on cinnamon and sweetener and toss again.

  • Bake apples, covered, for 60 to 75 minutes, until very soft and moist. Stir to combine soft apples and liquid into applesauce. If it is too wet, bake applesauce, uncovered, for 15 minutes longer. Cool to room temperature before serving; applesauce thickens as it cools. The applesauce keeps, covered in refrigerator, for up to 5 days.

 

 


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Training Guide for Intermediates

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Cardio & strength training workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time.

Strength training on the other hand helps in building & maintaining muscle mass, it can be composed of working with dumbbells, barbells, resistance band or machines.

 
       
Read more

 
 
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