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Volume No.: 671

Date: 31st July 2014


New Happening

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A study by the American College of Sports Medicine compared the rate of energy expenditure during and after slow contraction exercise versus explosive exercises where more muscle fibers are used. Results consistently revealed that explosive exercises demanded more energy, thus more calories burned during and after exercise and, therefore, enhanced weight loss. Olympic style weightlifting is a win-win for women, as greater muscle mass results in an improved metabolism and less body fat. To learn more check out this week's article on, Olympic-Style Weightlifting for Total-Body Fitness.
In fitness,

Articles of the Week


Hot Fitness Tip


Start small. A new study conducted by researchers at Iowa State University in Ames found that substantial health benefits can be gained from just five to ten minutes of running once or twice a week. They found that running five to ten minutes once or twice a week was associated with a 30 percent lower risk of all-cause mortality and a 45 percent lower risk of cardiovascular disease mortality.

Words of Inspiration


Living a Life of Passion

Do you look forward to living a life of passion, living a life where you are excited to get up every morning rather than dreading the alarm clock, where instead of a coffee to get your heart started, your enthusiasm for the day ahead is all you need.

Well then try something new, something that you’ve always wanted to do. It could be learning a new language, making time to start regularly running on the beach, go skydiving, take up a new sport, a new hobby… anything.

What you actually choose to do almost does not matter – what matters is that you do something different, something fun, something that will add some spice and passion into your life. Imagine if you tried something new once every 3 months. After 1 year, you’ve got 4 new skills, experiences and / or hobbies under your belt. After 2 years, it’ s 8. After 5, it’s 20!

Aim to do something new once every 3 months, something you enjoy and are passionate about, not only will you have more fun but your physical health will improve, your whole outlook on life will improve and over time you will take your life to another level!


Success Quote


"Finding something you are passionate enough about that you are willing to give up pretty much everything else is a key to finding success in whatever it is you are doing. Stick with your dreams and goals...they are YOURS and you should be the only one who can change, affect, or reroute them, nobody else."

Erin Hamlin, World Luge Champion


Healthy Recipe


Indian Dal with Yogurt and Cucumbers

Makes: 4 Servings

Nutritional Information:
Per Serving

Calories: 260 Kcal, Fat: 5 g, Carbohydrate: 40 g, Protein: 15 g, Fiber: 8 g.



  • 3/4 cup red lentils

  • 1/2 cup chopped onion

  • 2 cloves garlic, chopped

  • 1 tsp. grated ginger

  • 2 tsp. garam masala *

  • 1 tsp. ground cumin

  • 1 Tbsp. canola oil

  • 3 cups hot water

  • Salt to taste

  • 1/2 cup chopped seeded cucumber

  • 1/3 cup chopped scallions, green part only

  • 1/4 cup chopped fresh dill

  • 4 Tbsp. reduced-fat Greek yogurt

  • 4 whole-wheat pita breads, warmed


*Note: If you do not have garam masala, use 1/2 tsp. each ground cardamom, coriander and cumin, 1/4 tsp. each ground cinnamon and black pepper, and 1/8 tsp. ground cloves.


  • In large bowl, place lentils. Fill bowl with cold water. Using your fingers, stir lentils 3-4 times, then drain. Repeat 2-3 times, until water runs nearly clear when drained. Transfer lentils to large saucepan. Add onion, garlic, ginger, garam masala, cumin and oil. Stir to coat ingredients with oil.

  • Set saucepan over medium-high heat and cook, stirring occasionally, until spices are fragrant, about 4 minutes. Add hot water, bring to boil, cover, and simmer until lentils are soft, 20 minutes; dal will thicken as it cools. Uncover and pour dal into wide, shallow bowl. Set aside until lukewarm, 20 minutes. Season to taste with salt.

  • To serve, divide dal among 4 small soup bowls. Top each with one-fourth of cucumber, scallions and dill, plus 1 tablespoon yogurt. Cut pitas into 6 wedges. Set each bowl on dinner plate, surround with pita wedges and serve.

  • If desired, dal can be covered and refrigerated up to 3 days. Before serving, warm in microwave or in covered pot over medium heat, stirring often.

 Source: AICR


Celebrity of the Week

Vanessa Villela


Olympic-Style Weightlifting for Total-Body Fitness
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Olympic-style weightlifting, or weightlifting, is an athletic discipline in the modern Olympic programme in which the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates.

The two basic Olympic lifts are the snatch, and the clean and jerk. The snatch is very complex, but basically it involves taking a wide hook grip on a barbell and exploding the bar from the floor to the finish over your head.

Read more

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