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Volume No.: 598

Date: 7th March 2013


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There is no doubt that Zumba is a great way of burning calories, say up to 500 calories/hour and staying fit. The exercise form definitely has certain risks involved if you are not in best of your shape. Check out this week's article on Tips to Avoid Zumba Related Injuries.

In fitness,

Hot Fitness Tip


As pregnancy and childbirth can weaken the pelvic floor muscles which support your bladder, it is important that you make Kegel a part of your workout routine. Kegel exercise strengthens muscles that hold the bladder and many other organs in place. You need to understand that a workout will show you long lasting effect only when combined with a cardiovascular regime and a well balanced diet.

Words of Inspiration


Fitness is a journey, not a race

Keep yourself motivated by setting small, obtainable goals that you can hit in a week like losing two pounds or shaving seconds off a mile time. Teach yourself something new about your health and fitness every day. Knowledge really is power. When you understand why you eat the food you do and what it does for your body, you will make smarter choices. Form a habit and stick to your guns.

You are bound to see real results about six months into your fitness journey. You will really feel good in your skin and nothing will stop you at that point. Try to stay healthy from inside out. Don't rush it. All good things come to those who wait. Believe in yourself. Put one clean day in front of another and watch the changes happen. Life hurdles will get in the way during your transformation. Find a way to get around those hurdles fast and safe.

Success Quote


"Few things are impossible to diligence and skill. Great works are performed not by strength, but perseverance."

Samuel Johnson



Healthy Recipe


Brussels Sprout Slaw with Cranberries and Walnuts

Makes:  8 servings. 

Nutritional Information:
Per Serving: (1/2 cup)

Calories:120 Kcal, Fat: 7 g (1 g sat fat), Carbohydrate: 16 g, Protein: 3 g, Fiber: 3 g, Sodium: 130 mg.


  • 3/4 lb. Brussels sprouts

  • 1 Fuji or Gala apple, peeled, cored and finely chopped

  • 2/3 cup dried cranberries

  • 1/2 cup chopped walnuts

  • 1/2 tsp. kosher salt

  • 1/8 tsp. freshly ground pepper

  • 1/3 cup fresh Meyer lemon juice/fresh lemon juice

  • 1 Tbsp. extra virgin olive oil


  • Trim bottom from sprouts and remove any loose or bruised leaves. Place shredding disk or fine slicing disk in food processor, and using feeder tube, gradually shred Brussels sprouts; there will be about 4 cups. Transfer shredded sprouts to mixing bowl.

  • Add apple, cranberries, walnuts, salt, pepper and lemon juice and stir with a fork for 1 minute to combine well. Add oil and stir well. Cover and refrigerate slaw for 3 hours to overnight. Re-stir before serving. This slaw is best served within 24 hours.

Courtsey: AICR



Article of the Week


Colon Cleansing With Yoga


Defining Postpartum Fitness Regime


Fitness tips to suit your Body-Type


Five Minute Make Up


Kiwifruit : Its a Super Fruit


Painful Intercourse or Dyspareunia: Seeking Solutions


Colorectal Cancer Awareness Month



Tips to Avoid Zumba Related Injuries
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An email survey issued by the American Academy of Orthopaedic Surgeons on Zumba relatedinjurieshad doctors, saying that they're regularly seeing Zumba students complaining ofankle sprains, ankle fractures,torn meniscus, overuseinjuriesand more.

There is no doubt that Zumba is a great way of burning calories, say up to 500 calories/hour and staying fit. The exercise form definitely has certain risks involved if you are not in best of your shape. Some of the women who join, are overweight, and many have never learned how to squat or lunge properly. They dont always lift their feet in the dance steps, so their hips or knees go in one direction while their feet stay put. With knee injuries requiring surgery, tears in the hip labrum, hip bursitis, ankle sprains, shin splints, heel spurs, and lumbar strain injuries from Zumba moves, it is time to reconcile and go slow.

Read more

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