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The stomach
muscles are often some of the weakest in a woman's body
and they tend to make up for this fact up letting the
back take the strain. Our back can end up hunched, tense
and overarched as a result- doing us a double
disservice, as this results not only in bad posture but
can lead to permanent injury, too. This week we focus on
7 Steps to Trim Torsos.
Women Fitness Team wishes you all a Very Happy
Christmas.
In Fitness,
Namita Nayyar |
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If the exercise session is less than 90 minutes then water is the best choice
for fluid replacement. If the exercise session lasts longer than 90 minutes and
is continuous, then you may want to drink a sports beverage because muscle
glycogen has probably been depleted and the body need a source of carbohydrates
for energy. However, sports drinks should not exceed a sugar concentration of
more than 9 percent. Those drinks that have a sugar concentration of more than 9
percent lengthen the time it takes water to empty form the stomach, which causes
dehydration. The body's water cannot be considered separately from the minerals
dissolved in it. You can drink pure water but in the body, the water mixes with
minerals to become fluids in which all essential life processes take place.
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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.
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"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 |
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Chicken-Potato Quiche
Ingredients:
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1 cup fat-free egg substitute or 8 egg whites
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1 cup non/low fat cottage cheese
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1 tablespoon unbleached flour
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1/8 teaspoon black pepper
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1/2 teaspoon hot sauce
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1 cup non-stick cooking spray
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2 boneless, skinless chicken breasts, cooked and diced
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2 green onions, chopped
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2 potatoes
Directions:
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Combine egg substitute or egg whites, cottage cheese, flour, pepper, and hot
sauce and stir well.
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Stir in cheese, chicken, and green onions. Set aside.
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Coat a pan with nonstick cooking spray (nonfat).
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Slice the potatoes 1/4 inch thick, and place the slices in a single layer
over the bottom and sides of the pan.
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Pour the egg mixture onto the mixture.
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Bake uncovered at 375 degrees F, for 40-45 minutes.
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Allow to cool at room temperature for 5-10 minutes.
Nutritional Information: 1 slice (1/6 of quiche):
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Calories: 230
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Fat: 1 g
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Cholesterol: 20 mg
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Protein: 23 g
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Carbohydrates: 32 g
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Fiber: 2 g
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Sodium: 300 mg
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7 Steps to Trim Torsos
The stomach muscles are often some of the weakest in a
woman's body and they tend to make up for this fact up
letting the back take the strain. Our back can end up
hunched, tense and overarched as a result- doing us a
double disservice, as this results not only in bad
posture but can lead to permanent injury, too. When you
strengthen the stomach muscles you take pressure off the
back and get a flat tummy in the process.
Tip: If your stomach muscles to bulge or quiver
at any time during these exercises, you are attempting
something that is as yet beyond them- so stop! When you
are lying on your back, the lower your legs are towards
the floor, the more strain you will be putting on the
stomach; lift them higher and the exercise will
instantly become easier. When your are doing these
exercise- and indeed all the time- try to think of the
stomach muscles providing a natural girdle, keeping the
body in a lifted well held posture.
Sides stretches:
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With your feet hip width apart and slightly turned
out, lift your arms above your head and clasp your
hands together, keeping yours shoulders dropped.
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In one smooth movement, looking straight ahead, drop
down to the left, bending from the waist. Try to get
low enough for your arms to be parallel with the
floor. Come back to the centre and repeat on the
right. Do 4-8 drops each sides.
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