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Anything that gets your body moving counts as exercise. You may exercise every day without knowing it -- any activity with vigorous physical movement qualifies. Trick yourself into exercising more simply by increasing your low-impact activities throughout the day. To learn more check out this week's article on Burning extra 100 calories.
In fitness,
Namita |
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Endomorphic are short of limb and torso with more rounded bodies. They tend to store body fat easily and might also be big-boned. They generally tend to gain weight in the lower part of their body. Endomorph women can be curvaceous like Madonna,or Pia Zardora. In reality many endomorphs spend their lives fighting fat.
A cardiovascular workout of at least 30-40 minutes, 3-5 times per week is desired. Similarly, due to a serious need of increasing the BMR to burn more calories at rest than fat, endomorphs need to take up a Strength training program composed of higher repetitions at least 12-20 reps (with 30-60 sec of rest between the sets). Aerobic exercise is essential for weight loss, cardiovascular fitness and body-shaping, on the other hand anaerobic exercise is essential to gain muscle and build strength. |
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You are what you choose TODAY
How do you describe yourself? In order to answer this question, you'll have to look back into your past, a past you obviously are tied to and find hard to escape.
What kind of self-descriptors do YOU have for yourself? These descriptors come in the form of "I'ms", like I'm fat, I'm tired, I'm afraid, etc. But then, you also may have many POSITIVE I'ms, too, such as I'm honest, I'm a hard worker; I'm a good person, etc. These particular I'ms are proof that YOU ARE A WINNER.
"That's me."
"I've always been that way."
"I can't help it." (Ooooohhh, this one irks me.)
These are the types of self-defeating thoughts that keep
you from growing, changing, and making your life as
exciting as you want it to be. Whatever I'ms you tell
yourself are your CHOICE. You choose to label yourself
shy, a loser, fat, lazy, afraid, procrastinator,
stubborn, anxious, bored, etc. You ALLOW yourself to
hold on to them.
Start CHALLENGING your self-defeating behaviors;
identify the real reasons why you want to change. Don't
deny yourself the positive rewards of change.
Any old "I'm" that keeps you from growing, changing, and
learning must be replaced. Do this, and YOU are ready
for any challenge.
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"We are what we repeatedly do. Excellence, therefore, is not an act but a
habit."
– Aristotle
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Healthy Recipe
Asparagus and Scallion Soup with Almonds
Makes: 6 servings
Ingredients:
1⁄4 cup sliced almonds, for garnish
1 Tbsp. olive oil
2 medium leeks, white part only, thinly sliced
6 scallions, thinly sliced, 2 reserved for garnish
2 cans (14 oz. each) fat-free, reduced sodium chicken
broth
1⁄2 tsp. dried thyme, to taste
Salt and white pepper, to taste
1 1⁄2 lb. asparagus (stem ends trimmed), thinly sliced
1 can (15 oz.) white beans, such as cannellini, rinsed
and drained
1 cup evaporated skim milk (optional)
Directions:
1. If using garnish, place almonds
in large saucepan over medium heat. Toast nuts until
golden, shaking pan occasionally to prevent burning,
about 5-6 minutes. Transfer nuts to paper towel and set
aside.
2. In same pan, heat oil over medium heat. Add leeks and
4 chopped scallions. Cook, stirring occasionally, until
tender, about 5-6 minutes. Add broth, thyme, salt and
pepper, and bring to boil. Add asparagus and beans.
3. Bring back to boil, then immediately reduce heat and
simmer, partially covered, until vegetables are soft,
12-15 minutes. Remove from heat and cool slightly.
4. Purée soup in blender (or use immersion blender in
pan) until smooth. Pour back into saucepan over medium
heat. Heat through. Ladle into serving bowls. Garnish
with toasted almonds and remaining scallions.
*For a creamier soup, stir in 1 cup evaporated skim milk
after puréeing and pouring back into saucepan. Heat
before ladling into serving bowls.
Nutritional Information: (per portion)
calories:146 Kcal,
total fat:3 g (<1 g saturated fat),
Carbohydrate: 24 g,
Protein: 9 g,
Dietary fiber: 5 g,
Sodium: 304 mg.
Courtesy: AICR
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Burning extra 100 calories
The upward trend in the number of overweight women is
caused, on average, by an imbalance of only 100 extra
calories per day. Eliminating this 100-calorie imbalance
by eating a bit less and getting a bit more physical
activity each day may hold the line on weight gain for
many women. This can be accomplished in an almost
unlimited number of ways.
Anything that gets your body moving counts as exercise.
You may exercise every day without knowing it -- any
activity with vigorous physical movement qualifies.
Trick yourself into exercising more simply by increasing
your low-impact activities throughout the day.
Learn more about this article
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