Thursday December 24, 2009

Volume No.

436

 
This Week in Health

New Happening

One thing that won't change in 2010? Our time-crunched schedules. We're busy and we don't want to waste time with long, boring workouts. The result of this trend will be shorter, higher intensity workouts. This week's article focus is on Striking for time efficient workouts in 2010.

Women Fitness Team wishes you all a Very Happy Christmas and a Healthy New Year.

In Fitness,

Namita Nayyar

 

Hot Fitness Tip of the week

Don't try to lose weight during the holidays -- this may be a self-defeating goal. Instead, strive to maintain your weight by balancing party eating with other meals. Eating lighter foods doesn't mean taking the joy out of celebrating. It only means skimming off the fat, cutting back a little and learning to modify traditional recipes. Try boiled shrimp or scallops with cocktail sauce or lemon. Go easy on fried appetizers and cheese cubes. To help ensure there will be healthful treats, bring a dish to the party filled with raw vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh fruit.

 
Words of Inspiration

Take stock of your accomplishments

 

In order to achieve long-term goals, you need to set some shorter-term goals, too. Achieving those smaller intermediate goals will give you a sense of accomplishment and make it easier to keep striving for the bigger ones.

At the end of each day, review what you've achieved and the progress that you've made. Building a successful personality is a long journey of many small steps, so remember that each day an effort made brings you closer to your ultimate goals.
 

 

Learn more 

 

Success Quote

"The real glory is being knocked to your knees and then coming back. That's real glory. That's the essence of it." 
- Vince Lombardi

 
Healthy Recipe

Chicken-Potato Quiche

 

Ingredients:

  • 1 cup fat-free egg substitute or 8 egg whites

  • 1 cup non/low fat cottage cheese

  • 1 tablespoon unbleached flour

  • 1/8 teaspoon black pepper

  • 1/2 teaspoon hot sauce

  • 1 cup non-stick cooking spray

  • 2 boneless, skinless chicken breasts, cooked and diced

  • 2 green onions, chopped

  • 2 potatoes

Directions:

  • Combine egg substitute or egg whites, cottage cheese, flour, pepper, and hot sauce and stir well.

  • Stir in cheese, chicken, and green onions. Set aside.

  • Coat a pan with nonstick cooking spray (nonfat).

  • Slice the potatoes 1/4 inch thick, and place the slices in a single layer over the bottom and sides of the pan.

  • Pour the egg mixture onto the mixture.

  • Bake uncovered at 375 degrees F, for 40-45 minutes.

  • Allow to cool at room temperature for 5-10 minutes.

Nutritional Information: 1 slice (1/6 of quiche):

  • Calories: 230

  • Fat: 1 g

  • Cholesterol: 20 mg

  • Protein: 23 g

  • Carbohydrates: 32 g

  • Fiber: 2 g

  • Sodium: 300 mg

 

Article of the Week

Striking for time efficient workouts in 2010

One thing that won't change in 2010? Our time-crunched schedules. We're busy and we don't want to waste time with long, boring workouts. The result of this trend will be shorter, higher intensity workouts.

How To

  • Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)

  • Perform each exercise one after the other for 30-60 seconds, modifying as needed.

  • Complete all ten exercises for a 10 minute workout, or repeat the series 2-3 more times for a longer workout.

  • Cool down with 5-10 minutes of light cardio and stretching

  • Sip water throughout the workout

  • Monitor your intensity - RPE should be between 6-9.

Squats with Overhead Press

Holding medium-heavy weights just over the shoulders, squat as low as you can and do 3 slow pulses, only coming halfway up. On the 4th pulse, stand up and push the weights overhead. Repeat the series for 12-16 reps.

 

Squat Thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, briefly recover, repeat 6 more times.

 


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