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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. To learn more read this week's article, Top 10
Stretching Exercises for a Chilling Winter Workout.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Post
training you should have a cold shower rather than a
warm one. Take a few moments in tepid water to clean
yourself as normal, then change to using the coldest
water you can endure. Taking actual showers produces a
more systemic and general effect on the body than would
ice-pack application to a specific body part. You may
still, however, direct the water preferentially at the
specific body parts you have just worked, but overall
the effect of the shower will still be more of a general
than local one.
When you take your daily shower,
alternate the water temperature between the coldest and
hottest you can stand, starting and finishing with cold
water. Each application should last for around 30
seconds, with the total time taken being 10-20 minutes.
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Words of Inspiration
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Overcoming Plateau
 Growth
comes when we stretch past our comfort zone. The big
reason many people (especially high-achievers) plateau
is because instead of taking on challenges that will
help them grow, they stick with routines that can be
successfully done.
To protect our ego, we’d rather do the wrong things
correctly, than do the right things wrongly. This
aversion to risk is a recipe for plateauing. Instead of
seeing failure as a negative thing, think of failure as
a step to success.
If you choose to learn from your failures, they can
bring you closer to your goal; when you cut a string and
then tie it back together, it’s shorter than it once
was.
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Success Quote
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 "If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
Bruce Lee |
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Healthy Recipe
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Ratatouille
Makes: 6 servings
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Nutritional Information:
Per Serving:
Calories: 95 Kcal,
Fat: 7.7 g,
Carbohydrate: 7.4 g,
Protein: 1.9 g,
Fiber: 1.9g. |
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Ingredients:
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2 aubergines, about 450g/1lb total, cut into
2cm/ ¾ in slices
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60-75ml/4-5 tbsp olive oil
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1 large onion, halved and sliced
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2 or 3 garlic cloves, very finely chopped
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1 large red or yellow pepper, seeded and cut
into thin strips
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2 large courgettes, cut into 1cm/ ½ in slices
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675g/1 ½ lb ripe tomatoes, peeled, seeded and
chopped, or 400g/14oz can chopped tomatoes
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5ml/1 tsp dried mixed herbs salt and ground
black pepper
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Directions:
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Preheat the grill. Brush the aubergine slices with
oil on both sides. Grill until lightly browned,
turning once, then cut into chunks.
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Heat 15ml/1 tbsp of the olive oil in a large
flameproof casserole and cook the onion for about 10
minutes until lightly golden, stirring frequently.
Add the garlic, pepper and courgettes and cook for a
further 10 minutes.
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Add the tomatoes, aubergine, dried herbs and salt
and pepper. Simmer gently, covered, over a low heat
for about 20 minutes, stirring occasionally. Uncover
and continue cooking for a further 20-25 minutes,
stirring occasionally, until all the vegetables are
tender and the cooking liquid has thickened
slightly. Serve hot or at room temperature, if you
prefer.
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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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