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 Good
news for all those involved in strength training. EPOC
burns an extra 20 to 30 calories, depending on the
length and intensity of your workout. To learn more
check out this week's article, Excess Post-exercise
Oxygen Consumption (EPOC) vs. calories burned.
-In fitness,
Namita
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Hot Fitness Tip
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 Swimming
interval training is the most effective among the
swimming workouts to lose weight and to train your
cardiovascular system. Interval training is build on a
cycle of high and low intensity efforts. The low
intensity activity needs to be tailored so that your
body needs to work hard to recover before the next high
intensity activity starts.
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Words of Inspiration
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Unconditional success
 Success
comes more quickly and more surely to those who refuse
to put conditions on their commitment. An attitude of
"whatever is Convenient" won't accomplish very much. An
attitude of "whatever it takes" is impossible to stop.
What is your priority -- convenience or commitment? What
do you seek most passionately -- comfort or
accomplishment? Do you look for the easiest way out, or
the most effective way to move forward?
Unconditional commitment produces unconditional success.
When opportunity comes along you must follow it, or it
will leave you behind. It will rarely be convenient and
will often be uncomfortable.
It will interrupt your favorite TV show, and ask that
you drive to the other side of town or fly to the other
side of the world. It will require that you meet new
people, learn new skills, and get up earlier in the
morning.
Whatever it takes, for as long as it takes -- that will
accomplish anything.
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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 "Believe
you can and you're halfway there. "
Theodore Roosevelt
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Healthy Recipe
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Eggplant, Tomato and Cheese Casserole
Makes: 8 servings
courtsey: AICR
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Nutritional Information:
Per serving:
Calories: 150 cal, Carbohydrate: 19 g, Protein:7 g, Fat: 7 g, Dietary Fiber: 7 g.
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Ingredients:
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Olive oil cooking spray
2 medium eggplants, washed, ends cut off (do not
peel)
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2 tsp. dried oregano
1 (16-oz.) jar reduced-sodium chunky marinara sauce
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2 Tbsp. chopped fresh basil, divided
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2 cups cooked spinach
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3/4 cup shredded Fontina cheese (Gouda, Gruyère, or
Monterrey Jack may be substituted)
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Black pepper and salt (optional)
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2 Tbsp. freshly grated Parmesan cheese
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Directions:
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Preheat oven to 375 degrees.
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Bring large pot of water to boil. Spray 7 x 11 baking dish with cooking spray and set aside.
Slice eggplant lengthwise in very thin slices, about 1/4 inch each. Add to boiling water with a quick stir. Eggplant slices will float to top; push down into water. Cook for about 2 minutes from when it starts to boil again. Drain and set aside.
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Mix oregano into marinara sauce and spoon 1/4 cup sauce onto bottom of baking dish. Place a layer of eggplant slices, as you would pasta, on bottom of dish. Cover eggplant layer with more tomato sauce, some basil, a layer of spinach, and then sprinkle some fontina cheese on top. Sprinkle with salt and pepper if desired. Continue to layer eggplant, sauce, basil, spinach and cheese until you reach almost the top of baking dish. The last layer should finish with both Fontina and Parmesan cheese.
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Cover baking dish with parchment paper and then aluminum foil and bake for about 35-40 minutes.* Test with knife for doneness. If knife can be inserted with no resistance, uncover, and bake for additional 15 minutes until top is golden and bubbly. Remove from oven. Let rest for 10 minutes and garnish with remaining basil.
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Dietary fiber may protect against colorectal cancer by speeding waste through the colon and minimizing cells' exposure to potential carcinogens
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Article of the Week
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 Current research of weight training and EPOC has noted a relationship between exercise intensity and elevated metabolic rate. As weight lifting intensity increases, the EPOC duration also increases.
Read more
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