 |
|
|
 |
 |
A strong well-defined core is every woman's desire, but with increasing bend towards a sedentary lifestyle, this remains an enigma. If the trunk muscles are weakened, then posture and movement can be affected significantly. The core muscles are necessary for effective transfer of energy from large to small muscle groups - especially when performing sports-specific movements. This week we
focus on Top 10 to build a strong core.
Yours in fitness,
Namita |
| |
 |
 |
Maximal lifts and heavy resistances should be avoided, especially after the first trimester when increasing amounts of the hormone
relaxin are present. Since relaxin increases tissue laxity, the performance of heavy lifts later in pregnancy may increase the risk of injury to the joints, connective tissue and skeletal structures of an expectant woman. An exercise set consisting of at least 12 to 15 repetitions without undue fatigue should ensure that the resistance level is not too great during any particular strength exercise.
|
| |
 |
 |
The First Step
Linda Goff,42,from Missouri, once weighed over 300 pounds. She realized that her eating habits were setting a bad example for her kids and her weight wasn’t doing her marriage any favors. She prayed for the courage to take the first step —and it worked. A switch flipped, and by exercising and eating right, she went from a size 26 to 6.
Today, Goff says she feels better than she did at 25.
Anything worth having has to be built. One brick at a time. Is it fun? Not always – but it is necessary. One of the problems we run into is feelings and emotions.
Make no mistake about it, we are governed to a great extent by feelings. That’s one of the reasons we have trouble “staying on course” while trying to achieve goals or adhere to resolutions.
Don't let your eyes off the goal and success will surely be yours.
|
| |
 |
 |
"Each day is a special gift from God, and while life may not always be fair, you must never allow the pains, hurdles, and handicaps of the moment to poison your attitude and plans for yourself and your future. You can never win when you wear the ugly cloak of self-pity, and the sour sound of whining will certainly frighten away any opportunity for success. Never again. There is a better way.”
–
Og Mandino
|
| |
 |
 |
Healthy Recipe
Cheddar & Green Pepper Spread
Makes: 1/4 cup
Ingredients:
6 ounces Cheddar Cheese extra sharp
3/4 medium Pepper green, 1 medium
3/8 cup Onions green
3/8 cup Mayonnaise
1-1/8 teaspoons Mustard Dijon
30 Saltines
Directions:
Grate Cheddar and cut green pepper into very thin 1-inch-long strips. Scallion should be finely chopped.
In a bowl toss together the Cheddar, the pepper, and the scallion, add the mayonnaise, the mustard, and black pepper to taste. -
Combine the mixture well. The spread keeps, covered and chilled, for 1 week. Serve the spread with the crackers. Makes about 2 cups.
Nutritional Information: (Per Portion)
Calories: 283.44 cal
Protein: 8.59g
Fat: 22.13g
Fiber: 0.46g
Cholesterol: 42.40 mg
Vitamin A: 110.60 RE
Vitamin C: 12.44 mg
Vitamin E: 6.53mg
.
|
| |
 |
 |
Top 10 to build a strong core
Core strength and stability is increasingly recognized
as a vital part of fitness. The muscles of the 'core'
are primarily those of the trunk and pelvis. The core
muscles stabilize the spine and effectively move the
body with varying loads. If the trunk muscles are
weakened, then posture and movement can be affected
significantly. The core muscles are necessary for
effective transfer of energy from large to small muscle
groups - especially when performing sports-specific
movements.
Pelvic Tilts
Area of Focus: Core muscles
Starting Position: Lie flat on your back, knees bent,
both feet on the floor, and hands at your side or behind
your head.
The Move: Rotate your pelvis up and toward your rib
cage, pushing the small of your back against the floor.
Then let your pelvis rotate back to its normal position
so your lower back comes off the floor. Repeat.
Learn more about this article
|
|
|
|
|
