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 Weight-bearing
exercise stimulates tissue growth in bone and muscles,
strengthening the body’s structure. A stronger skeleton
reduces the risk of osteoporosis, arthritic joint pain
and other bone conditions.
May, is Osteoporosis Awareness Month to help women take
action to protect their bones. To learn more check out
this week's article,
Reduce the Osteoporosis Risk by Weight Bearing Exercises.
If you are Women on move, WF has Women Traveller as a
special addition on our website, to help you locate
health at different destinations all over the world. Add
a little spice to your workouts while you travel by
catching up on these locations at
http://www.womenfitness.net/women_traveler.htm .
In fitness,
Namita
[email protected]
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Hot Fitness Tip
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 Squats
and lunges will work to strengthen your gluteals, as
well as most of the major muscle groups of the lower
body, but you will only see a change in shape if you are
doing fat-burning aerobic exercise and watching your
diet as well. You'll get the strength benefits doing
squats and lunges, but there will be no change in
appearance without a well-rounded approach.
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Words of Inspiration
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Visualize to Realize
 You
can't hit a target you cannot see! Create a visual
picture of where you want to be, who you want to be, and
you will become that person. Now the question is, How do
you stay motivated?
You must see your goal before you can be it! Create your
very own visual picture. Make a collage of your goals,
dreams, wishes and fantasies. Your mind does not know
the difference between what is real or imagined. What
you think about most you move towards.
There is an invisible gravitational force that directs
you towards your thoughts. Mary Lou Rhetton saw herself
winning her first gold medal long before she actually
competed in the Olympics.
Your mind's eye is much more powerful than your physical
eye's. See your goals in vivid detail -- meditate on
them. Running, jumping, singing, playing, moving with
less fat on your body. You are graceful, strong,
powerful, energetic. You eat only healthy fuel.
The more specific your goals are the more chance of of
attaining the goal and the stronger your belief will be
in being able to accomplish the goal.
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Success Quote
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 "Be
more concerned with your character than your reputation,
because your character is what you really are, while
your reputation is merely what others think you are."
John Wooden |
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Healthy Recipe
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Southwestern Bean Salad
Makes: 6 servings
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Nutritional Information:
Per serving:
Calories: 125 Kcal,
Fat: 3 g (<1 g sat fat),
Carbohydrate: 22 g,
Protein: 6 g,
Fiber: 5 g,
Sodium: 211 mg. |
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Ingredients:
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1 can (about 15 oz.) no-salt-added black beans*
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1 cup no-salt-added canned corn kernels
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1 cup chopped green, red or yellow bell pepper
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1 cup chopped carrot
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3/4 cup mild tomato salsa
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1 Tbsp. olive oil
*If you don’t have low-sodium beans, rinse
regular beans thoroughly in a colander and drain
before using to significantly decrease sodium
content.
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Directions:
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Open can of beans and can of corn. Over the
sink, empty both cans into a strainer and rinse
thoroughly. Let water drain from strainer.
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Put the beans and corn into a large salad bowl.
Add chopped pepper, chopped carrots, olive oil
and salsa.
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Mix together with a large spoon and serve.
Courtsey: AICR
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Article of the Week
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 The human body is constantly producing two types of bones cells - one that makes new bones and one that reabsorbs bone back into the circulation system. Bone, like any living organism, adapts to its surroundings. If it's not being used to its potential, it will digress and be reabsorbed back into the body
- a case in point not only for those wanting to slow the bone loss process, but also an important factor to be considered among women who are inactive.
Read more
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