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 Ab
exercises are some of the most popular exercises for
both novice and elite athletes. However to get a flat
belly and defined abs it takes more than just crunches.
You also need to reduce the layer of body fat covering
up your well-defined abs. To learn more check out this
week's focus on, Top 10 Truth About Flat Abs.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Ready
to targets glutes and hamstrings. Get started. Lie on your
back, knees bent. Fold your arms over your chest and
slowly raise your hips up until your shoulders, hips and
knees align (do not arch your back). Pause and squeeze
your glutes for five seconds before slowly lowering your
hips back down. Do not rest at the bottom! Pause and
raise back up and repeat 15 times. If you feel really
strong, straighten and lift one of your legs (thighs
should be parallel) and then raise and squeeze. Lower
yourself on the bent leg keeping that leg raised. This
also works your core like crazy. Do 10 on each side.
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Words of Inspiration
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Never give up on your Dreams
 Belief
is a powerful word … the state of knowing and feeling
certain that something special is coming your way.
Creating that state of certainty … to believe in your
dreams requires 3 steps:
Love what you do
To believe in your dreams, make sure to find what
you absolutely love to do and then make it your dream.
Document your goals
When you know exactly what you want, you create a
state of absolute certainty … a belief that cuts through
any doubt.
To believe in your dreams, you’ve got to know what you
want. One of the best ways to figure that out is to
write it out.
Wear the enthusiasm your dreams generate
Your dreams take consistent enthusiasm to keep them
burning. A small movement or a small action is all you
need to keep your that enthusiasm. Take a small action
each day to keep it alive. By doing this consistently
you’ll start to realize your dreams, one step at a time.
Never let your dreams die.
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Success Quote
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 "Some men see things as they are and say,
'Why?' I dream of things that never were and say, Why not?"
Robert F. Kennedy |
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Healthy Recipe
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Mint-Chocolate Meringue Cookies
Makes: 60 cookies
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Nutritional Information:
Per Serving
Calories: 15 Kcal,
Fat: 0 g,
Carbohydrate: 3 g,
Protein: 0 g,
Fiber: 0 g. |
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Ingredients:
Dressing
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3 egg whites
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1/2 teaspoon cream of tartar
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2/3 cup granulated sugar
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1/4 cup unsweetened cocoa powder, sifted
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1/4 teaspoon mint extract
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1/3 cup mini chocolate chips or finely chopped
bittersweet chocolate
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Directions:
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Preheat the oven to 300 degrees. Line two baking
sheets with parchment paper, securing the edges with
tape.
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With an electric mixer, beat the egg whites and
cream of tartar until soft peaks form. Gradually add
sugar, 1 tablespoon at a time. Add cocoa powder and
beat until the mixture becomes glossy. Add mint
extract. Gently fold in chips.
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Place mixture in a pastry bag fitted with a 1/2- or
3/4-inch tip. Pipe 1-inch rounds onto the parchment,
leaving 1 to 2 inches between cookies. With damp
fingertips, press down any peaks.
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Bake for 25 to 30 minutes, rotating pans halfway
through baking. Place baking sheets on a cooling
rack for 10 minutes before peeling cookies off the
parchment.
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If a pastry bag isn’t available, spoon mixture into
a zip-top bag and snip a 1/2-inch hole in the bottom
corner of the bag. Batter can also be dropped with a
tablespoon onto the parchment.
Source: AICR
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Celebrity of the Week |
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Marlen Esparza |
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 If you are doing abdominal exercises in the hope of getting a strong core and a flat stomach, you aren’t alone. Ab exercises are some of the most popular exercises for both novice and elite athletes. However to get a flat belly and defined abs it takes more than just crunches. You also need to reduce the layer of body fat covering up your well-defined abs.
Read more
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