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Volume No.: 678

Date: 18th September 2014


New Happening

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If exercises like the press, push press, push jerk, snatch, and overhead squat are performed with an improper range of motion, they can cause significant damage to your shoulder while simultaneously setting your back and hips up for disaster. The best way to prevent injuries is to do overhead pressing. This week we focus on, Overhead Press: Exercise to Prevent Shoulder Girdle Injury.
In fitness,

Articles of the Week


Hot Fitness Tip


Wearing a bra does not appear to increase the risk for the most common histological types of postmenopausal breast cancer. This was published in a recent study published in the American Association for Cancer Research’s journal Cancer Epidemiology, Biomarkers & Prevention. On the other hand, if you value personal beauty and health, regularly perform breast self-examination for the presence of lumps, swelling, heat and soreness.

Words of Inspiration


Challenges or Blessings

Have you ever noticed how often the challenges we face contain a blessing in disguise? If not, perhaps you haven’t been looking closely enough! Granted, life’s challenges usually seem like inconveniences when they interrupt our schedules, or get in the way of something we want to do. Isn’t that part of the reason we call them challenges?

Everything changes when we learn to see life’s challenges in a whole new light. What if we could learn to see them as highly beneficial experiences, adventures in learning, or even as a blessing in disguise?

With the right mental attitude we can come to view challenges as some of our most valuable life experiences. See each challenge as an opportunity to become stronger and more capable. Use challenging situations to unlock your untapped strengths and abilities. Each time you do this it will increase your confidence until you begin to see most challenges as opportunities to harness your personal power to an even greater degree.

Always remember, the choice of how you react to any situation lies with you. 


Success Quote


“ Sports ideally teach discipline and commitment. They challenge you and build character for everything you do in life. ”

Howie Long


Healthy Recipe


Chilaquiles with Beans and Corn

Makes: 6 Servings

Nutritional Information:
Per Serving

Calories: 260 Kcal, Fat: 5 g, Carbohydrate: 14 g, Protein: 36 g, Fiber: 2 g.


  • Cooking spray

  • 1 large ear fresh corn or 1˝ cups frozen corn, defrosted

  • 1 Tbsp. canola oil

  • 3/4 cup chopped red onion

  • 1 (10 oz.) pkg. frozen spinach, defrosted, squeezed dry

  • 1 (15 oz.) can no-salt added pinto beans, drained

  • 1 tsp. ground cumin

  • 1 (14˝ oz.) can no-salt added, diced tomatoes, partially drained

  • 6 yellow corn tortillas

  • 1 (15 oz.) can mild or medium red enchilada sauce, divided

  • 1 cup shredded, reduced-fat Mexican cheese blend, divided


  • Preheat oven to 400 degrees. Coat 11-inch x 7-inch baking dish with cooking spray and set aside.

  • If using fresh corn, cut kernels from cob; there should be 1-1˝ cups. Set aside.

  • In medium skillet, heat oil over medium-high heat. Add onion and cook until translucent, 4 minutes. Add spinach, pulling it apart. Add beans and cumin and cook until cumin is fragrant, stirring often.

  • Add tomatoes and corn and cook until mixture is heated through, 5 minutes. Set vegetable and bean filling aside.

  • Arrange 2 tortillas on bottom of prepared pan. Cut 2 other tortillas in half and add 2 halves to cover bottom of pan. Spoon half the filling over tortillas. Pour on 3/4 cup enchilada sauce.

  • Sprinkle on half the cheese. Repeat, using remaining tortillas, filling, sauce and cheese. Cover pan with foil.

  • Bake Chilaquiles for 15 minutes. Uncover and bake until cheese melts and casserole is bubbly around edges, 10 minutes. Let stand 10 minutes before serving.

 Source: AICR


Celebrity of the Week

Adelinde Cornelissen


Overhead Press: Exercise to Prevent Shoulder Girdle Injury
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Rushing to perform overhead squats can lead to shoulder injury, development of shoulder strength and coordination first is critical, along with having a competent front squat.

The shoulder girdle consists primarily of the scapula bone and the clavicle bone or collar bone which move together as a unit. The shoulder girdle muscle are those which attach to and move these two bones. They are trapezius muscle, Serratus Anterior, Rhomboids, Pectoralis Minor, Levator Scapulae and the Sternocleidomastoid.

Read more

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