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 If
exercises like the press, push press, push jerk, snatch,
and overhead squat are performed with an improper range
of motion, they can cause significant damage to your
shoulder while simultaneously setting your back and hips
up for disaster. The best way to prevent injuries is to
do overhead pressing. This week we focus on, Overhead
Press: Exercise to Prevent Shoulder Girdle Injury.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 Wearing
a bra does not appear to increase the risk for the most
common histological types of postmenopausal breast
cancer. This was published in a recent study published
in the American Association for Cancer Research’s
journal Cancer Epidemiology, Biomarkers & Prevention. On
the other hand, if you value personal beauty and health,
regularly perform breast self-examination for the
presence of lumps, swelling, heat and soreness.
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Words of Inspiration
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Challenges or Blessings
 Have
you ever noticed how often the challenges we face
contain a blessing in disguise? If not, perhaps you
haven’t been looking closely enough! Granted, life’s
challenges usually seem like inconveniences when they
interrupt our schedules, or get in the way of something
we want to do. Isn’t that part of the reason we call
them challenges?
Everything changes when we learn to see life’s
challenges in a whole new light. What if we could learn
to see them as highly beneficial experiences, adventures
in learning, or even as a blessing in disguise?
With the right mental attitude we can come to view
challenges as some of our most valuable life
experiences. See each challenge as an opportunity to
become stronger and more capable. Use challenging
situations to unlock your untapped strengths and
abilities. Each time you do this it will increase your
confidence until you begin to see most challenges as
opportunities to harness your personal power to an even
greater degree.
Always remember, the choice of how you react to any
situation lies with you.
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Success Quote
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 “ Sports ideally teach discipline and commitment. They challenge you and build character for everything you do in life. ”
Howie Long |
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Healthy Recipe
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Chilaquiles with Beans and Corn
Makes: 6 Servings
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Nutritional Information:
Per Serving
Calories: 260 Kcal,
Fat: 5 g,
Carbohydrate: 14 g,
Protein: 36 g,
Fiber: 2 g. |
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Ingredients:
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Cooking spray
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1 large ear fresh corn or
1½ cups frozen corn, defrosted
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1 Tbsp. canola oil
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3/4 cup chopped red onion
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1 (10 oz.) pkg. frozen spinach, defrosted, squeezed
dry
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1 (15 oz.) can no-salt added pinto beans, drained
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1 tsp. ground cumin
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1 (14½ oz.) can no-salt added, diced tomatoes,
partially drained
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6 yellow corn tortillas
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1 (15 oz.) can mild or medium red enchilada sauce,
divided
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1 cup shredded, reduced-fat Mexican cheese blend,
divided
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Directions:
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Preheat oven to 400 degrees. Coat 11-inch x 7-inch
baking dish with cooking spray and set aside.
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If using fresh corn, cut kernels from cob; there
should be 1-1½ cups. Set aside.
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In medium skillet, heat oil over medium-high heat.
Add onion and cook until translucent, 4 minutes. Add
spinach, pulling it apart. Add beans and cumin and
cook until cumin is fragrant, stirring often.
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Add
tomatoes and corn and cook until mixture is heated
through, 5 minutes. Set vegetable and bean filling
aside.
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Arrange 2 tortillas on bottom of prepared pan. Cut 2
other tortillas in half and add 2 halves to cover
bottom of pan. Spoon half the filling over
tortillas. Pour on 3/4 cup enchilada sauce.
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Sprinkle on half the cheese. Repeat, using remaining
tortillas, filling, sauce and cheese. Cover pan with
foil.
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Bake Chilaquiles for 15 minutes. Uncover and bake
until cheese melts and casserole is bubbly around
edges, 10 minutes. Let stand 10 minutes before
serving.
Source: AICR
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Celebrity of the Week |
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Adelinde Cornelissen |
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 Rushing to perform overhead squats can lead to shoulder injury, development of shoulder strength and coordination first is critical, along with having a competent front squat.
The shoulder girdle consists primarily of the scapula bone and the clavicle bone or collar bone which move together as a unit. The shoulder girdle muscle are those which attach to and move these two bones. They are trapezius muscle, Serratus Anterior, Rhomboids, Pectoralis Minor, Levator Scapulae and the Sternocleidomastoid.
Read more
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