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You want a
fabulous-looking body? Not a problem if you stick to
regular exercise and a well-balanced diet. Legs, bums
and tums are the main worry spots for women, but with
specific exercises you can start shaping these areas up
within a month. This week we focus on Top 10 Bum
Stretches. |
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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.
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"You are
not here merely to make a living. You are here in order
to enable the world to live more amply, with greater
vision, with a finer spirit of hope and achievement. You
are here to enrich the world, and you impoverish
yourself if you forget the errand."
-Woodrow Wilson |
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HEARTY BAKED MACARONI
Ingredients:
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1 16-ounce can tomato puree
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1 cup water
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2 teaspoons Italian herb seasoning
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1/2 teaspoon garlic powder
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1 1/2pounds low-fat cottage cheese
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1/2 teaspoon onion powder
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1/2 teaspoon garlic powder
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1 8-ounce package elbow macaroni, uncooked
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4 ounces part-skim mozzarella cheese, sliced
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Salt to taste.
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Vegetable oil spray
Direction:
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Preheat oven to 350° F. Lightly spray a 9-x-9-x-2-inch casserole with
vegetable oil spray.
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In a small bowl combine tomato puree, water, Italian seasoning and 1/2
teaspoon garlic powder.
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In another bowl, combine cottage cheese, onion powder and 1/2 teaspoon
garlic powder.
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Spoon 1/3 of tomato mixture into prepared casserole. Place 1/2 of macaroni,
all of cottage cheese mixture and 1/3 of tomato mixture on top.
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Add remaining macaroni and cover with remaining tomato mixture.
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Cover and bake 1 hour. Uncover and top with mozzarella cheese. Bake,
uncovered, 5 minutes, or until cheese is melted. Let stand for 10 minutes
before serving.
Nutritional Information: (Serves 6)
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Calories: 335
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Protein: 27 g
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Carbohydrates: 42 g
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Total Fat: 6 g
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Saturated Fat: 4 g
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Polyunsaturated Fat: 0 g
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Monounsaturated Fat: 2 g
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Cholesterol: 19 mg
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Sodium: 584 mg.
Adapted from: American Heart Association Cookbook |
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Top 10 Bum Stretches
You want a fabulous-looking body? Not a problem if you
stick to regular exercise and a well-balanced diet.
Legs, bums and tums are the main worry spots for women,
but with specific exercises you can start shaping these
areas up within a month.
Check out top 10 stretches for your bums
Hip flexor stretch
You may need a wall or chair to help you with balance.
Stand with your feet together. Take one leg behind you,
lifting the heel off the ground. Bend your knees by
about 15 cm (6in), tuck your pelvis under and hold this
position for 15 seconds. Repeat with the other leg. Make
sure your feet are facing forwards; keep your abdominals
in tight; check that your upper body is upright
Front thigh stretch
You may need a wall or chair for support. Stand with
your feet together. Shift your weight on to one leg and
soften the knee. Bring the heel of the opposite leg up
towards your buttocks and reach for the ankle. Tighten
your abdominals and hold on to the ankle, tuck your
pelvis under and make sure your knee faces the floor.
Hold the stretch for 15 seconds. Repeat with the other
leg. Make sure you hold your abdominals in; your back
should remain flat and your thighs parallel.
Buttock stretch
Stand about 30cm (12 in) away from a wall or chair and
hold it for support, then bend your supporting leg
slightly. Bring the ankle of the opposite leg up and
across the knee of the supporting leg, so that it looks
as if you are crossing your legs standing up. Keeping
your ankle over your knee, pull your abdominals in and
bend the knee of your supporting leg. Allow your upper
body to lean forwards. Hold for 15 seconds. Repeat with
the other leg. Your hips should stay centered and your
back remain straight; keep your head in line with your
body
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