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New Happening This Week
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Hot Fitness Tip of the Week
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Words of Inspiration
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Success Quote
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Healthy Recipe
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Article of The Week |
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The
upper back muscles, specifically the rhomboids and
trapezius muscles are responsible for pulling the
shoulder blades together and elevating the shoulders.
Their development is critical to counterbalance the
chest and anterior shoulder (front) muscles. This week
we focus on exercises to mobilize the upper back.
In fitness,
Namita Nayyar, AFI |
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In most women the abdominals muscles gradually
begin to join together a few days after the delivery. But if the mother has not
trained her abdominals after a previous pregnancy, has had a large baby or has
carried out strong abdominals exercise then there is a possibility that her
abdominals will not join at the centre and she will develops a pendulous abdomen
or big tummy .
You can check if your tummy muscles have come together by doing the two -
fingers test . Lie on your back with your knees bent and feet flat on the floor
. Raise your head off the ground as if to do a curl-up . Take two fingers and
place them just below your tummy button. If there is a hole wider than two
fingers then your abdominals have not come together yet . In this case you need
to train them to join back together again and avoid strong abdominals
exercise until this occurs.
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The Stairway to Your Goal
Envision your goal at the top of a stairway and
yourself at the bottom. Now look way up at the top, and see your goal. Then look
at the next step down from the top. That would be the last step you need to take
before you accomplish your goal. What is that step? And what is the step before
it, and the one before that?
Identify the steps, all the way down to the very first one, the one
that's right in front of you. That is the step you can take today. Stand up
tall, focus on the top of the stairway, and take that first step. You're
on your way! Now all you need to do is just keep taking those steps, one
after one.
Don't waste your time waiting for the stairway to turn into an escalator that
will carry you effortlessly to the top. It won't happen. You've got to take
those steps yourself.
Take one step at a time, and you are certain to make it. You may occasionally
slip, and you might want to sit and rest every now and then. The important
thing, though, is to keep on climbing. Every moment, every day. Each step
will carry you closer to the top.
And on that happy day when you take the last step, give yourself a little break.
Relax for a moment, and look down the stairway at how far you've come. Squint
your eyes and see if you can make out the people down there, the ones who are
just now starting to climb.
Then take a deep breath, pat yourself on the back, and go look for the next
stairway.
Note: WF Members receive motivation like
this in their e-mail box every Monday morning! Those of you looking for added
motivation, can go ahead to download Free motivational Wallpaper Changer at
http://www.womenfitness.net/downloads.htm. |
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"Do not let your fire
go out, spark by irreplaceable spark, in the hopeless
swamps of the approximate, the not-quite, the not-yet,
the not-at-all. Do not let the hero in your soul perish,
in lonely frustration for the life you deserved, but
have never been able to reach. Check your road and the
nature of your battle. The world you desired can be won.
It exists, it is real, it is possible, it is yours."
--
Ayn Rand |
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RASPBERRY PASSION FRUIT SWIRLS
Serves: 4
Ingredients:
Directions:
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Spoon alternate spoonfuls of the raspberry pulp and the fromage frais mixture
into stemmed glasses or one large serving dish, stirring lightly to create a
swirled effect.
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Decorate each dessert each dessert with a whole raspberry and a sprig of fresh
mint. Serve chilled.
Nutritional Information:
Energy-110 Kcals,Fat-0.47 g, Saturated fat-0.13
g, Cholesterol- 1 mg,Fibre-2.12g. |
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Mobilizing
the Upper Back
Like all regions of the
spine, the upper back consists of a series of interlocking blocks (vertebrae),
each linked on either side by a facet joint. Each vertebra also has a disc
connecting the body of one vertebra to the next. With so many different
elements, there are many places where things can go wrong. Just as one or more
discs may cause pain, a single facet joint may be stiff, on one or both sides,
or several may be involved. So pain may be confined to a small area, or it may
restrict a number of different movements.
The upper back muscles, specifically the rhomboids and trapezius muscles are
responsible for pulling the shoulder blades together and elevating the
shoulders. Their development is critical to counterbalance the chest and
anterior shoulder (front) muscles. This helps prevent "rounded shoulders" which
is caused by overdevelopment of the chest and front shoulders, and can help
improve posture and reduce the risk of injury.
These exercises aim to introduce early mobility into the upper back, while
encouraging muscle control of the movements and ensuring adequate flexibility in
the soft tissues. Do not do any of these exercises to the point of pain, and do
not force yourself to do anything that is not comfortable. Work gradually and
steadily through the exercises there is not benefit to be gained from pushing
your body to do things for which it is not ready.
Click here,
to read the complete article on
Mobilizing the Upper Back .
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One possible cause of heartburn in pregnancy; is
the extra pressure on the stomach (during the third trimester) exerted by the
growing baby. Check out the complete article on Heartburn during Pregnancy
at
http://www.womenfitness.net/heartburn_during_pregnancy.htm.
The Roux-en-Y operation provides a restrictive and
mal-absorptive method to weight loss because the stomach and small intestines
are reconfigured. Read more on Stomach-stapling for successful weight loss
at
http://www.womenfitness.net/gastric_bypass.htm
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