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 Injuries
are usually the result of repetitive forces that result
in 'micro trauma'. or improper form or over training.
Common sense can prevent many weight lifting injuries.
To learn more check out this week's article, Common
Weight-lifting Injuries.
In fitness,
Namita
[email protected]
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Hot Fitness Tip
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 Preliminary
research presented at the 2013 meeting of The Endocrine
Society found that athletes may be able to offset some
of the bone loss by taking calcium supplements—as long
as they do it at the right time. In the study, men
between the ages of 18 and 45 took calcium and vitamin D
supplements either 30 minutes before or one hour after a
simulated 35-kilometer cycling time trial. All of them
experienced a drop in their blood calcium levels, but
the men who took the calcium supplement before
exercising experienced less of a decrease.
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Words of Inspiration
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Capability and performance
 It's
important to develop your abilities. But there's no
sense in developing them unless you also put them to
use. Get ready. Prepare. Become competent. And then be
sure to make something of it.
You must not only ask, "what will I do with it?" It
is easy to get sidetracked into developing more and more
capabilities, until they are far beyond what is
necessary to get the job done.
Excellence comes from preparation, yet the excellence is
not in the preparation alone. It is nothing without the
performance. Learn and rehearse your lines, then walk on
stage to face the audience. Train and practice, then
step onto the competitive field of play. Write, revise,
and edit, then publish your view.
Prepare with diligence, and then do the thing you've
prepared so well to do.
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Success Quote
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 "You
must learn from the mistakes of others. You can't
possibly live long enough to make them all yourself."
Sam Levenson |
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Healthy Recipe
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Apricot Pecan Bars
Makes: 24 servings
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Nutritional Information:
Per Serving:
Calories: 190 Kcal,
Fat: 8 g,
Carbohydrate: 29 g,
Protein: 4 g,
Fiber: 3 g,
Sodium: 55 mg. |
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Ingredients:
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3 cups quick cooking oats
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1/2 cup pecans, chopped (almonds or walnuts may be
substituted)
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3 cups unsweetened grain cereal (try Cheerios or
Shredded Wheat)
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2 cups dried apricots, chopped (dried cherries or
cranberries may be substituted)
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1/4 cup whole-wheat flour
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12 ounces silken tofu, drained
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1 large egg
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1/2 cup applesauce
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1/2 cup canola oil
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3/4 cup honey
1/2 tsp. salt
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1 Tbsp. lemon zest, freshly grated
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1 Tbsp. vanilla extract
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Cooking spray
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Directions:
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Preheat oven to 350 degrees.
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Spread oats and pecans on large (15x10 inch)
baking dish. Bake until lightly brown and
fragrant, 8 to 10 minutes.
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Transfer to large mixing bowl and add cereal,
apricots and flour; stir to combine.
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Puree tofu, egg, applesauce, oil, honey, vanilla
and lemon zest in a blender until smooth. Make a
well in the center of the oat mixture and fold
in the tofu mixture until combined. Coat 9x13
baking dish with cooking spray and spread the
mixture uniformly in the dish.
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Bake until firm in the center and golden brown,
approximately 35 to 40 minutes. Let cool
completely in the dish before cutting into bars
with a sharp knife.
Courtesy: AICR
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Article of the Week
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 Benefits of resistance training include improved muscle strength and sports performance and may include reduced injuries. Few studies have examined sex differences in resistance training-related injuries. One of the researches indicated that women are more susceptible to lower-extremity injuries resulting from accidents during resistance training.
Read more
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