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Women fitness ---Tips,Tricks and workouts


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  1. #91
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    Re: Women fitness ---Tips,Tricks and workouts

    Food and Fitness

    Sweet potatoes

    Mash, bake or make into pâté - sweet potatoes are ultra versatile and are a healthier choice than regular potatoes, with disease-fighting beta-carotene, iron, fibre and vitamin C.


    Fitness benefits:
    Sweet potatoes are a good addition to a carb-loading diet before a long race, such as a half marathon.

    They are also high in the electrolyte potassium, which can help ward off muscle cramping during exercise.


    Sweet potato & lentil soup

    Ingredients

    • 2 tsp medium curry powder
    • 3 tbsp olive oil
    • 2 onions, grated
    • 1 eating apple, peeled, cored and grated
    • 3 garlic cloves, crushed
    • 20g pack coriander, stalks chopped
    • thumb-size piece fresh root ginger, grated
    • 800g sweet potatoes
    • 1.2l vegetable stock
    • 100g red lentils
    • 300ml milk
    • juice 1 lime

    Method


    1. Put the curry powder into a large saucepan, then toast over a medium heat for 2 mins. Add the olive oil, stirring as the spice sizzles in the pan. Tip in the onions, apple, garlic, coriander stalks and ginger, season, then gently cook for 5 mins, stirring every so often.
    2. Meanwhile, peel, then grate the sweet potatoes. Tip into the pan with the stock, lentils, milk and seasoning, then simmer, covered, for 20 mins. Blend until smooth using a stick blender. Stir in the lime juice, check the seasoning and serve, topped with roughly-chopped coriander leaves.



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    Re: Women fitness ---Tips,Tricks and workouts

    Brazil nuts

    All nuts are packed with vitamins, minerals and fibre, but Brazil nuts are also one of the few good sources of selenium, a mineral and micronutrient which helps to maintain a healthy immune system and can help protect against heart disease and cancers. The heart-healthy 'good' fats in nuts help to lower bad cholesterol levels, but be wary: they can be high in calories if you nibble too many.


    Fitness benefits:
    Upping your exercise and activity levels can make you more hungry so it's important to choose snack foods that pack in nutrients and curb hunger pangs.

    Nuts fill you up far better than other snack foods so are a wise choice to beat the 4pm snack attack.


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    Re: Women fitness ---Tips,Tricks and workouts




  4. #94
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    Re: Women fitness ---Tips,Tricks and workouts

    Neck exercises

    Help strengthen your spine and prevent neck pain with these simple neck exercises

    The muscles and joints in your neck control the nodding and rotation movements of your head and let you bend and twist your neck.

    Holding your head in an awkward position for any length of time can cause muscle tension and compress your neck vertebrae, which may have an indirect effect throughout your back and spine, causing pain and discomfort.

    With regular practice, the simple exercises shown here will help you to maintain neck strength and mobility.

    If you have any existing problems, the exercises may also help you to regain loss of motion in the neck region and control pain.

    Perform each movement slowly for five repetitions, resting a short time in between each set of movements.

    If any of these exercises makes you feel uncomfortable or dizzy, slow down, reduce the extent of the stretch or skip the stretch altogether.

    Head rotation

    Rotate your head to one side until you can’t turn it any farther.

    Bring your head back to the centre point, rest a moment, then turn your head to the opposite side.




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    Re: Women fitness ---Tips,Tricks and workouts

    Neck flexion/extension

    Bend your head forward until your chin touches your chest and your eyes look straight down at the floor.

    Bring your head back up, rest a moment, then bend it back until your eyes look directly at the ceiling.




  6. #96
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    Re: Women fitness ---Tips,Tricks and workouts

    Neck retraction

    Draw your head back and bring your chin down slightly.

    This exercise counteracts the natural tendency to poke your head too far forward.




  7. #97
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    Re: Women fitness ---Tips,Tricks and workouts

    Side flexion/extension

    Keep your head facing forward and move your ear down toward your shoulder until you feel a stretch along the opposite side of your neck.


    Bring your head back to the centre, rest a moment, then move your head over to the opposite side.




  8. #98
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    Re: Women fitness ---Tips,Tricks and workouts

    Food and Fitness

    Lemon water

    If you're trying to lose weight, replace beverages such as pop, alcohol and sweetened and unsweetened fruit drinks (which are full of calories) with plain water and a slice of lemon.

    Not only does lemon have a lot of flavour, it also contains vitamin C.


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    Re: Women fitness ---Tips,Tricks and workouts

    Green chai tea

    The spices in chai tea add lots of flavour without calories, so you're less likely to add sweetener.

    Not only that, but if you make it at home you can choose which milk to add, so you can control the fat content.

    Green tea will also boost your metabolism.

    You probably know that the word chai by itself just means "tea," and the spiced-up version of tea that has come be known by the word chai here in the western world is actually masala chai, implying tea with a mix of spices.

    Green Tea Masala is a blend of loose leaf green tea and a five spice combination (cloves, cardamom, ginger, nutmeg, cinnamon)


  10. #100
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    Re: Women fitness ---Tips,Tricks and workouts

    Weekly Workout Plan Checklist!!

    If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert Lana Titus―is for you.

    Save this checklist!

    Monday: Cardio

    • Do 30 minutes of cardio

    Try biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.


    Tuesday: Arms

    • Bicep curls, 10 reps
    • Triceps kick-backs, 10 reps
    • Shoulder presses, 10 reps
    • Repeat this circuit two more times.


    Wednesday: Abs and Obliques

    • Crunches, 20 reps
    • Bicycle crunches, 20 reps
    • Oblique crunches, 20 reps
    • Plank, hold for 30 seconds
    • Side plank, hold for 30 seconds on each side


    Thursday: Lower Body

    • Walking lunges, 10 reps on each leg
    • Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
    • Calf raises, 30 raises with both legs, then 15 on each leg
    • Jump squat, 10 reps
    • Repeat this circuit two more times.


    Friday: Cardio

    • 30 minutes of cardio of your choice

    See Monday for more details.


    Saturday and Sunday

    • Rest.



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