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 The
cold weather makes muscles tighter and less supple,
leaving them vulnerable to injury. A proper stretching
routine will warm up the muscles. Adding 10 minutes to
your workout stretching routine will warm up your
muscles to protect them during the cold weather. This
week we focus on,
Top 10 Stretching Exercises for a Chilling Winter
Workout.
Stay committed to your training routine against all
odds.
I extend warm New Year Wishes to all the subscribers on
behalf of WF team.
In fitness,
Namita
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Hot Fitness Tip
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 It
is thought that damaging substances known as free
radicals may play a major part in arthritis. Taking an
antioxidant supplement can help combat free radical
damage to the joints. Dietary therapists also recommend
taking a daily supplement of gamma-linolenic acid (GLA).
If you suffer from osteoarthritis, you should avoid
tasks, such as carrying heavy bags, which place
unnecessary stresses and strains on the affected joints.
Swim regularly and consult a physiotherapist about
specific exercises to prevent muscle wasting around the
affected joints. Useful complementary treatments that
you may wish to try include osteopathy and chiropractic.
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Words of Inspiration
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The Road to Success
 If
you don’t have strong beliefs, you won’t have the power
for flexible persistence. We’ve all heard about Thomas
Edison, who performed 10,000 experiments before he
perfected the incandescent light. He believed, and he
persisted despite 9,999 failed attempts.
You may know of Paul Ehrlich, who tried 605 possible
remedies for syphilis. He received the Nobel Prize for
his success on attempt number 606. He believed in a
remedy for syphilis.
Believe in Yourself and do what needs to be done. Sooner
or later the results will start pouring in.
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Success Quote
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 "People
are always blaming their circumstances for what they
are. I don't believe in circumstances. The people who
get on in this world are the people who get up and look
for the circumstances they want, and, if they can't find
them, make them."
G.B. Shaw, Mrs. Warren's Profession, 1893
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Healthy Recipe
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New Year's Salad
Makes: 4 servings.
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Ingredients:
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4 cups arugula
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2 fennel bulbs, sliced into thin wedges
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1 Fuyu persimmon, sliced into wedges
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1/4 cup walnuts
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1/4 cup pomegranate seeds
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1/4 cup reduced-fat feta cheese
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1 Tbsp. extra virgin olive oil
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1/4 cup orange juice
Salt and freshly ground black pepper, to taste
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Directions:
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In large salad bowl, combine arugula, fennel, fuyu persimmon, walnuts, pomegranate seeds and feta.
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Whisk together remaining ingredients in a small bowl.
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Drizzle over salad and serve.
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Article of the Week
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 Warm up and stretching is significantly important before a workout and more so during the winter, to avoid muscle stress and strain. The cold weather makes muscles tighter and less supple, leaving them vulnerable to injury. A proper stretching routine will warm up the muscles. Adding 10 minutes to your workout stretching routine will warm up your muscles to protect them during the cold weather.
Read more
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