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 Pelvic
bridging is a great exercise that strengthens the
paraspinal muscles, the quadriceps muscles at the top of
your thighs, the hamstring muscles in the back of the
thighs, the abdominals and the gluteal (butt) muscles.
This week we focus on, Bridging Your Way to Stronger
butt.
-In fitness,
Namita
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Hot Fitness Tip
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 Losing
weight has nothing to do with special 'diet' foods. The
best way to lose weight is to buy ordinary good food.
The closer a food is to its natural state, the better it
is for you.
Fresh fruits and berries are great and will
satisfy a craving for sweets. Whole vegetables have lots
of vitamins and minerals, so eat more green, orange and
yellow vegetables. Steam them to retain the most
nutritional value and be careful with sauces, they may
be high in calories and fats that aren't good for you.
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Words of Inspiration
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Get Past Every Rejection
 Does
the fear of rejection hold you back? Are you so
concerned about what others might think or say or feel
about you that it keeps you from taking positive action?
Rejection hurts only when you allow it to hurt, and
there's no reason whatsoever for you to allow it to
hurt. If someone says no to you, or if someone says
something negative about you, that does not change
anything about who you are.
The words, actions and opinions of others have no real
bearing on your worth as a person. Certainly it is
helpful and desirable to make a good impression whenever
you can, yet it's not the end of the world when you
experience rejection.
When you set out to make a true and substantial positive
difference, there will be those who disagree with you,
those who ignore you, and those who flat out reject what
you're doing. Look beyond them and keep your focus on
what you've decided to accomplish.
Go confidently forward, do what you know must be done,
and let others think what they will.
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Success Quote
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 "Just
go out there and do what you've got to do."
Martina Navratilova
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Healthy Recipe
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Persian-Style Borscht
Makes: 6 servings
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Nutritional Information:
Per serving:
Calories: 250 cal,
Carbohydrate: 21 g,
Protein: 17 g,
Fat: 11 g,
Dietary Fiber: 2 g.
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Ingredients:
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2 cups pomegranate juice*
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2 Tbsp. canola or grapeseed oil
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1 1/2 cups finely chopped onion
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2 garlic cloves, finely chopped
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1 lb. lean stew beef, well trimmed, cut into
1/2-inch pieces
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2 medium fresh beets, peeled and cut into 1-inch
pieces
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2 cups thinly sliced red cabbage
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3 cups Swiss chard, cut into 1/2-inch strips
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1/2 cup chopped cilantro
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1/2 cup chopped flat-leaf parsley
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1/2 cup thinly sliced scallions, green part only
Salt and ground black pepper, to taste
*If possible, use pomegranate juice made
from the variety of pomegranates called
Wonderful.
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Directions:
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Place pomegranate juice in non-reactive medium saucepan. Set pan over medium-high heat and boil juice until reduced to 3/4 cup, 30-40 minutes. Set concentrated juice aside to cool, then transfer to bowl or glass jar. If not using immediately, refrigerate juice concentrate for up to 1 week.
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In large Dutch oven or heavy soup pot, heat oil over medium-high heat. Add onion and garlic and cook until the onion pieces are translucent, about 4 minutes. Add beef and cook until pieces lose their red color, turning them with tongs, 6 minutes.
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Add beets and cabbage. Cook, stirring, until the cabbage is shiny and darker in color, 2 minutes. Add 2 cups water. Bring liquid to boil, cover, reduce heat and simmer for 20 minutes.
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Add chard, cilantro, parsley and scallions. When liquid returns to boil, cover and simmer for 20 minutes, or until meat is tender but still slightly chewy, not falling apart. Season soup to taste with salt and pepper.
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If possible, cool soup to room temperature, then refrigerate to chill, or overnight.
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Skim off any fat from surface of soup. Reheat soup over medium heat, covered.
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To serve, divide soup among 6 bowls. Spoon 2 tablespoons concentrated pomegranate juice into each bowl, and adjust seasoning to taste.
Courtesy: AICR
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Article of the Week
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 Conditioning your core properly requires patience and a willingness to spend a fair amount of time working on exercises that may not look like they're doing much. Every movement in your life is an extension of the core, and every muscle above and below eventually feeds into the core (or more specifically the pelvic floor). Muscles in the body are not separate, but connected, one turning into the next.
Read more
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