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 A
lean, well-shaped back is a cynosure of many eyes and
also helps in achieving the optimum fitness level. In
order to get a really strong midsection, the back of the
body needs to be worked well. This week we focus on,
Top 10 to building a strong lower back.
-In fitness,
Namita
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Hot Fitness Tip
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 People
who burn at least 1,000 calories a week through exercise
cut their colon-cancer risk in half. That's equivalent
to exercising at a moderate intensity for 20 to 30
minutes, four times per week.
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Words of Inspiration
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Reach
 Reaching
is an activity that's not just confined to the arms and
hands. When you reach with all you have, nothing is out
of range.
Reach with your legs. If something is currently out of
reach, get yourself moving and go to where it is within
your reach. Make the effort to move toward your goals,
rather than just waiting for them to come within easy
reach.
Reach with your mind. Visualize your objectives. See
them clearly in your mind and you will have already
begun to obtain them. Use the power of your thought to
develop a realistic strategy and plan of action for
their attainment.
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Success Quote
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 "Decide
what you want, decide what you are willing to exchange
for it. Establish your priorities and go to work."
H.L. Hunt
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Healthy Recipe
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Chicken, Cantaloupe and Strawberry Salad
Makes: 4 servings
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Nutritional Information:
Per serving:
Calories: 295cal,
Protein:32 g,
Fat: 12 g,
Fiber: 4 g,
Sodium: 320mg.
Courtsey: AICR |
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Ingredients:
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1/4 cup chopped walnuts
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1/4 cup reduced-fat sour cream
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2 Tbsp. plain Greek yogurt
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2 Tbsp. fruit flavored vinegar (apple or raspberry
work well)
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1 tsp. poppy seeds
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1/4 tsp. sea salt
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Freshly ground pepper to taste
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8 cups salad greens
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2 cups cooked skinless chicken breasts, cubed
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2 cups cantaloupe, cubed
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1 cup strawberries, halved
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1/4 cup feta cheese, crumbled
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Directions:
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In small skillet, toast walnuts over medium heat for 2-3 minutes, until lightly browned. Remove from heat and set aside.
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Combine sour cream, yogurt, vinegar, poppy seeds, salt and pepper in large mixing bowl and whisk until smooth. Reserve 1/4 cup of dressing in separate bowl. Add the greens to dressing in large bowl and toss to coat.
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Divide coated greens among 4 salad plates and top with chicken, melon, strawberries, feta and walnuts. Drizzle each serving with 1 tablespoon of the reserved dressing and serve.
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Article of the Week
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 There are two common sources of a weak lower back. The first is frequent and prolonged sitting. Spending too much time sitting tends to weaken the muscles of the lower back and bend the spine out of its natural alignment. It also tends to weaken the lower abdominals, which are vital spinal stabilizers.
Read more
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