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 During
pregnancy, the tummy muscles are stretched over the
growing baby and if these muscles are weak, you might
develop back or pelvic pain. The weakened pelvic floor
muscles may become less supportive to the bowel, bladder
and uterus (womb), and might move lower down into your
pelvis under your baby's weight. This week we unfold Top
10 Prenatal Pilate Exercises while Seated.
Cheer up ! It's a hat trick ! Women Fitness selected by
Forbes, third year in a row, among Top 100 websites for
women 2012. On 20th of June 2012 at 12:02 pm Forbes
released the third annual list of the Top 100 Websites
For Women, featuring some of their favourite
destinations, daily inspirations and trusted resources.
-In fitness,
Namita
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Hot Fitness Tip
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 Ankle
Sprains, more often occurs in sports where there is
side-to-side movement, such as basketball, soccer,
tennis, squash, and racquetball. But it occurs in other
activities, especially when the ground is uneven and the
ankle turns on itself.
3 tips to lower the risk of the injury
1. Keep your hips inside of your outside foot-
When your hips do travel over your ankle, it shifts your
weight to the outside of your foot and increases the
chance of your ankle going into inversion (rolling your
ankle).
2. Strengthen your gluteus medius-One of the best
exercises to strengthen your gluteus medius is the
lateral mini-band walk.
3. Wear right pair of shoes.
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Words of Inspiration
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Identify Possible Obstacles
 What
problems may arise when tackling your particular goal?
Do you possess enough knowledge and skills right now to
achieve your goals? Is time an issue? Do you have any
doubts as to your own abilities?
Write down the various obstacles that may come your way.
One of the most challenging, and perhaps exciting,
aspects of achieving what you truly desire is working
out solutions to overcoming the hurdles that you may
come across.
If insufficient knowledge and skills are barriers, what
do you need to do to increase these? Do you need special
training, or will reading a couple of books help you to
succeed?
If time is a hurdle, plan your time extremely carefully
so that you make the best use of it. Prevent
procrastination by continually visualizing the wonderful
results you are working towards.
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Success Quote
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 "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
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Healthy Recipe
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Fish Tacos with Cabbage Slaw
Makes: 6 servings
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Nutritional Information:
Per serving:
Calories: 274cal,
Protein: 19 g,
Fat: 9 g,
Fiber: 5 g,
Sodium: 165mg.
Courtsey: AICR |
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Ingredients:
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12 small corn tortillas (or substitute with
whole-wheat tortillas)
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3 Tbsp. canola oil divided
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3 Tbsp. lime juice, divided
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1/2 cup fresh cilantro, chopped and divided
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2-3 cups thinly sliced cabbage, mix of red and white
varieties
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3 green onions sliced thinly
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1 small red onion sliced thinly
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1 large tomato chopped
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1 lb. Tilapia fish fillets
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3 cloves garlic, minced
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1 tsp. ground cumin
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1/4 tsp. each salt and freshly ground pepper
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Canola oil cooking spray
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6 lime wedges for garnish
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Hot sauce (optional)
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Directions:
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Preheat the oven to 300 degrees.
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Place tortillas in aluminum foil and cover completely. When oven has reached 300 degrees, place tortillas inside to warm. (This also could be done on grill while fish is cooking.)
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Combine 2 tablespoons oil, 2 tablespoons lime juice, 1/4 cup cilantro, cabbage, green onions, red onion, and tomato dice in a bowl and set aside.
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Season fish with garlic, cumin, salt, pepper, remaining oil and cilantro, and 1 tablespoon lime juice. Heat grill or grill pan over medium-high heat. Spray with cooking spray. Place fish on grill/pan, careful to only turn once so it doesn't break apart. Let cook over medium high heat for about 4 minutes on first side and then about 2 minutes on second side. Let rest on large plate for about 5 minutes.
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Carefully flake apart the fish into roughly 1-inch size pieces.
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Assemble tacos by placing fish and then slaw in each tortilla. Serve immediately with lime wedges and hot sauce, if desired.
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Article of the Week
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 Pilates is an excellent exercise option during pregnancy as it is great at building core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery.
Read more
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