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Volume No.: 702

Date: 26th March 2015

 

New Happening

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The shoulder joint is a truly remarkable creation. It's quite a complex formation of bones, muscles and tendons and provides a great range of motion to the arm. It is made up of three bones, and the tendons of four muscles. This week we focus on, Exercising The Rotator Cuff. Try incorporating the  stretching and strengthening exercises (after warming-up) in your daily routine to save yourself from a major headache in the future. 

In fitness,
Namita
namita@womenfitness.net

Articles of the Week

 


Hot Fitness Tip

     

Research shows that aquatic-therapy decreases gravitational pull and increases flexibility, increases muscle strength, decreases pain, swelling, and spasticity, and improves balance. Aqua therapy is a versatile exercise and is particularly good for people with conditions such as: Spinal Osteoarthritis, Advanced osteoporosis (with susceptibility to and/or pain from fracture), Muscle strain or tears. In addition to these conditions, water therapy is frequently recommended as one form of exercise therapy to treat those with diabetes as well as individuals with high blood pressure. Both conditions can improve and become more manageable with aquatic exercise.


Words of Inspiration

     

Don't be Afraid of Failure

In the words of the Duke of York ďI was always taught in the Navy that no plan outlasts first contact with the enemy because you have no idea what the enemy will do in reaction. To some extent, a business doesnít know whatís going to happen until it goes out and does it because clients and customers have different ideas. Itís about being strong enough to recognize that having an idea is a good thing and then if an idea doesnít work, donít be afraid of failure."

The only way youíre going to get stronger is to fail a few times. because how far can you really fall? You should be proud that you werenít afraid ó not embarrassed that you failed. Be proud for all the effort put in, and you will progress. 
 
 

Success Quote

   

In order to succeed, your desire for success should be greater than your fear of failure.

Bill Cosby




 

















Healthy Recipe

     

Warm Quinoa and Walnut Salad

Makes: 6 Serving

Nutritional Information:
Per Serving

Calories: 270 Kcal, Fat: 14 g, Carbohydrate: 30 g, Protein: 10 g, Fiber: 6 g.


Ingredients:

  • 1 cup red quinoa

  • 2 cups low-sodium vegetable broth

  • 2 cups (10 oz.) frozen shelled edamame

  • 2 Tbsp. fresh tarragon, chopped (2 tsp. dried)

  • 1 Tbsp. lemon zest, freshly grated

  • 3 Tbsp. olive oil

  • 3 Tbsp. lemon juice

  • 3/4 cup jarred roasted red peppers, drained and coarsely chopped

  • Salt and freshly ground black pepper

  • 1 pkg. (5 oz.) baby spinach

  • 1/4 - 1/3 cup chopped walnuts


Directions:

  • In large strainer, rinse quinoa well.

  • In large pot over medium heat, toast quinoa until it starts to crackle, about 5 minutes. Add broth and bring to a boil. Cover, reduce heat to low and gently simmer for 12 minutes. Add edamame on top of quinoa. Do not stir or disturb quinoa. Cover again and continue cooking for 10 minutes or until edamame is tender. Carefully drain any remaining liquid. Set aside and let stand for 15 minutes.

  • In large mixing bowl, add tarragon, zest, olive oil and juice. Gently stir to combine. Reserve 2 tablespoons. Add red peppers and quinoa mixture and toss to combine well. Season to taste with salt and pepper.

  • In another large mixing bowl, gently toss spinach with reserved dressing.

  • Evenly divide spinach among six plates and top with quinoa mixture. Garnish salad with walnuts and serve.

 Source: AICR
 

 

Celebrity of the Week



Brittany Elmslie

 


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Exercising The Rotator Cuff

Chronic shoulder pain is a common consequence of repetitive overhead activity, such as serving and smashing in tennis, freestyle or butterfly swimming, javelin throwing, or bowling in cricket. The shoulder joint is a truly remarkable creation. It's quite a complex formation of bones, muscles and tendons and provides a great range of motion to the arm. The shoulder is made up of three bones, and the tendons of four muscles.

Read more

 
 
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