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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 by
letting the back take the strain. This week we focus on,
7 Steps to Trim Torsos.
-In fitness,
Namita
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Hot Fitness Tip
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 Loose,
wrinkled skin under the arms, or the combination of fat
and hanging skin there, is a common complaint,
especially from women who say diet and exercise have not
helped.
MRI studies have shown that dumbbell tricep extension is
one of the most effective movements when it comes to
recruiting triceps. To do the exercise, position
yourself on a decline bench and lay back completely
flat. Have someone carefully hand you two dumbbells and
position them above your head with your palms facing
each other and your arms straightened out. Make sure to
always keep a little bend in your arms to keep tension
on the tricep muscle. Slowly lower both dumbbells to a
few inches above your eyes and focus on keeping your
elbows in towards you throughout the movement. Finally,
extend your arms back up the starting position while
keeping your elbows in. Repeat 8-10 times.
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Words of Inspiration
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See Clearly
 Focusing
on the positive does not mean ignoring the negative. It
is unrealistic and detrimental to deny that negative
things will not occur.
Positive focus is determined more by how you respond
than by how you perceive. There is no positive value in
refusing to see or acknowledge your problems. In fact,
that could be very harmful.
A positive attitude is not achieved by turning a blind
eye to the negative, but rather by responding to every
situation in the most positive way possible.
See negative things for what they are, and then respond
with positive action. Acknowledge and accept the
problems, the difficulties, the shortcomings, the
abuses, and then do something positive about them.
Denial and evasion will do nothing to address your
problems. Positive action will.
Note: Only WF Members will receive Motivations like this
in their e-mail box every Monday morning!
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Success Quote
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 "Things
turn out the best for the people who make the best of
the way things turn out."
John Wooden
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Healthy Recipe
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Greek Turkey Sliders
Makes: 7 servings 1 slider per serving
(includes bun and toppings).
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Nutritional Information:
Per serving:
Calories: 280 cal,
Carbohydrate: 31 g,
Protein:23 g,
Fat: 9 g,
Dietary Fiber: 4 g.
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Ingredients:
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3 Tbsp. fresh lemon juice
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1 large garlic clove, thinly sliced
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4 tsp. dried oregano
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3/4 tsp. kosher salt
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Freshly ground pepper, divided
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2 Tbsp. extra virgin olive oil
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1 lb. ground turkey (93% lean)
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1 large egg white
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1/2 cup natural instant mashed potato flakes, or
dried bread crumbs
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1/2 cup baby spinach leaves
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1/4 cup (~1 oz.) crumbled feta cheese
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2 Tbsp. low-fat mayonnaise
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7 whole-wheat slider buns
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7 tomato slices
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7 thin red onion slices
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7 thin seedless cucumber slices, cut diagonally
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7 romaine lettuce leaves, top part only
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Directions:
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Place lemon juice in small bowl. Add garlic, mashing it with fork to bruise slices. Add oregano, salt and 4 grinds pepper and mix. Mix in olive oil. Cover bowl with plastic wrap and set aside for 20 minutes.
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Brush clean gas or charcoal grill lightly with oil and preheat to medium-high heat.
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Place turkey, egg white and mashed potatoes in mixing bowl and combine, using fork. Holding spinach leaves in one hand over bowl, with other hand, use scissors to cut spinach into thin strips, letting them fall into bowl. Add feta and 4 grinds pepper, and mix to combine. Moistening your hands with cold water, form turkey mixture into 7 patties.
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Divide marinade between 2 bowls. Using marinade from one bowl, brush burgers on both sides. Mix mayonnaise into second bowl, and set aside.
Grill burgers until an instant-read thermometer inserted into center reads 160 degrees F., 6 minutes, turning them every 1 1/2 minutes. Transfer burgers to plate and set aside for 5 minutes; the internal temperature will rise to 165 degrees F. Meanwhile, warm buns, cut side down, on grill.
Place burger on bottom of each bun. Add one-seventh of flavored mayonnaise. Top the burgers with tomato slice, onion slice, cucumber slic, and lettuce leaf. Serve immediately.
Courtsey: AICR
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Article of the Week
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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 by 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.
Read more
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