Stillwater Women’s Business Network
Presents
“A Day for Women”
Developing your personal and professional BEST!
February 10, 2010
9:00 a.m. to 1:00 p.m.
Stillwater Community Center - Lowry Activity Center
Bring a friend and join us for this event!
Shop local businesses for:
Home décor, cosmetics, clothing, accessories and health & beauty services
Learn tips in:
Fitness, beauty and personal development
Lunch, Fashion Show and Drawings included
Participants: $15 per person
(Includes continental breakfast and catered lunch)
Registration Deadline: February 8, 2010
Register Online at www.ruralenterprises.com or call 405.319.8190
Co-Sponsors:
CareerTech, Meridian Technology Center, REI’s Women’s Business Center in OKC,
Stillwater Chamber of Commerce and The Heart Link Network
Saturday
Friday
Cold weather & no school! Need not stop us!
Oh the weather outside is frightful…this workout is so delightful!
30 minutes max!
Do each of the following for one minute each
1. High knees
2. Jumping jacks or Step outs (Arms up)
3. Push Ups
4. Planks (on elbows – toes or knees)
5. Bicycles (for abdominal)
6. Squats
7. Front kicks
8. Dips (on the floor, chair, or couch)
9. Push Ups
10. Planks
11. Bicycles
12. Arm circles Forward (standing with arms straight out to side make small circles)
13. Arm circles Backward
14. Run in place
15. Lunges (alternate legs)
16. Dips
17. Push Ups
18. Plank
19. Bicycles
20. Squat hop (hop feet out then hop in)
21. Stand calf (raise as high on toes as you can & go down)
22. Butt kicks (jogging bring heel to butt)
23. Dips
24. Reach Through (stand with feel spread, reach down to floor and reach through legs & stand up) (Count would go: Down on 1, reach 2, up hands on hips 3, hands reach to ceiling on 4)
25. Stretch 5 minutes!!!
YEA!!
Good Luck & Get er Done!
Shelley
“Stronger and Healthier Today…than Yesterday”
30 minutes max!
Do each of the following for one minute each
1. High knees
2. Jumping jacks or Step outs (Arms up)
3. Push Ups
4. Planks (on elbows – toes or knees)
5. Bicycles (for abdominal)
6. Squats
7. Front kicks
8. Dips (on the floor, chair, or couch)
9. Push Ups
10. Planks
11. Bicycles
12. Arm circles Forward (standing with arms straight out to side make small circles)
13. Arm circles Backward
14. Run in place
15. Lunges (alternate legs)
16. Dips
17. Push Ups
18. Plank
19. Bicycles
20. Squat hop (hop feet out then hop in)
21. Stand calf (raise as high on toes as you can & go down)
22. Butt kicks (jogging bring heel to butt)
23. Dips
24. Reach Through (stand with feel spread, reach down to floor and reach through legs & stand up) (Count would go: Down on 1, reach 2, up hands on hips 3, hands reach to ceiling on 4)
25. Stretch 5 minutes!!!
YEA!!
Good Luck & Get er Done!
Shelley
“Stronger and Healthier Today…than Yesterday”
Monday
Natures Protein Shake
After you hit the weights, have a double. British researchers found that lifters who drank two - 15 ounce servings of milk following a workout experienced less muscle damage than those who skipped the beverage. The protein and carbohydrates in milk appear to inhibit muscle-protein breakdown and may also reduce inflamation. This effect can help you recover faster after a training session.
Got Milk! Go for Skim.
Got Milk! Go for Skim.
Shift your fatty acid balance in favor of a brighter mood.
Modern diets are high in omega-6 fatty acids -- found in meat, eggs, refined grains, and corn oil -- and low in omega-3 fatty acids. New research suggests this imbalance could be a risk factor for depression. Add more mood-boosting omega-3-rich foods, such as flaxseeds, fish, and nuts, to your diet.
Omega-6s and omega-3s are forms of polyunsaturated fatty acids. Researchers have long suspected that deficiency in omega-3 fatty acids contributes to depression. Now, a new study reveals that the balance between omega-3s and omega-6s may influence depression risk. In the study, brain cell membranes of depressed rats had elevated levels of arachidonic acid, a type of omega-6, in certain areas. Nondepressed rats had lower levels. The amount of omega-3s in the brains of both depressed and nondepressed rats, however, did not differ significantly. Omega-6s are found in abundance in red meat, poultry, refined grains, and certain fats such as corn oil and margarine. Balance your intake of these foods with your intake of omega-3s found in fatty fish, canola oil, flaxseeds, soybeans, and nuts.
Omega-6s and omega-3s are forms of polyunsaturated fatty acids. Researchers have long suspected that deficiency in omega-3 fatty acids contributes to depression. Now, a new study reveals that the balance between omega-3s and omega-6s may influence depression risk. In the study, brain cell membranes of depressed rats had elevated levels of arachidonic acid, a type of omega-6, in certain areas. Nondepressed rats had lower levels. The amount of omega-3s in the brains of both depressed and nondepressed rats, however, did not differ significantly. Omega-6s are found in abundance in red meat, poultry, refined grains, and certain fats such as corn oil and margarine. Balance your intake of these foods with your intake of omega-3s found in fatty fish, canola oil, flaxseeds, soybeans, and nuts.
Sunday
Get Trim in 2010
When the Oklahoma wind blows a 10 degree wind chill, some of us would rather hibernate than exercise. But this New Year, resolve to be a healthy weight and knock off the pounds put on in 2009, ‘08, ‘07.
Tips to get you rollin’
1. Five small meals a day for weight loss
After age 20, your metabolism slows down by about 10 percent every decade, which could be one reason you gain weight when you eat like you did when you were younger. This metabolic decline can be reversed by adopting the habit of eating five small meals a day instead of three larger ones. It is never a good idea to eat a large meal at one sitting because your body can only use a certain amount of calories and will store the rest as fat. It is also never a good idea to eat only one meal a day or none at all; eating very little food confuses your body into thinking it is starving and slows down your metabolism, resulting in weight gain in the long run. YIKES!
2. Lose weight without losing the nutrients
Focus on nutrition, not on dieting. To many of us, the word "diet" may conjure up images of giving up foods we enjoy and eating bland foods. Depriving the body of food or going to extremes with a few recommended foods goes against our metabolism. Even if your diet has you losing weight, the results generally don't last when you are missing valuable nutrients, which will have a negative impact on your body in the long run.
3. More liquids, less weight
If you haven't been drinking enough water, your body may have developed a pattern of storing water. This water retention equals extra unwanted weight. By increasing fluids, you are flushing out toxins and teaching your body that it no longer needs to store water. If the thought of plain water makes your nose go in the air, add lemon slices, just avoid adding chemical flavors. Think clean.
4. A slimming morning ritual
Never skip breakfast! The morning is when your body needs energy the most, and then your body has the rest of the day to burn the calories off. Stick to healthy foods.
5. Get physical
Everyone knows that exercise is an important component in weight loss. Physical activity speeds up your metabolism and burns excess calories. If your goal is to slim down, be as physically active as possible. Always choose the stairs over the elevator, and use your legs instead of a vehicle whenever you can.
Make exercise fun for yourself, grab your friends or make new ones and join a group training class, hire a personal trainer, ride a bike, take a dance class, whatever motivates you to get moving.
From my experience, I have seen that success comes from exercising 3-4 times per week for 30 minutes each time. If you feel too out of shape, begin your exercise program gently and gradually. Start by exercising only five minutes a day, but do it every day. Incrementally increase the time on a weekly basis-say, five additional minutes per week. By the end of the sixth week, you'll be up to 30 minutes. Be prepared to not only lose weight, but feel stronger, more energized, and happier.
I hope this article helps you reach your healthy weight! I invite you to visit www.step4wardfitness.com and share your own personal health and longevity tips with me. In fact come join my class!
Tips to get you rollin’
1. Five small meals a day for weight loss
After age 20, your metabolism slows down by about 10 percent every decade, which could be one reason you gain weight when you eat like you did when you were younger. This metabolic decline can be reversed by adopting the habit of eating five small meals a day instead of three larger ones. It is never a good idea to eat a large meal at one sitting because your body can only use a certain amount of calories and will store the rest as fat. It is also never a good idea to eat only one meal a day or none at all; eating very little food confuses your body into thinking it is starving and slows down your metabolism, resulting in weight gain in the long run. YIKES!
2. Lose weight without losing the nutrients
Focus on nutrition, not on dieting. To many of us, the word "diet" may conjure up images of giving up foods we enjoy and eating bland foods. Depriving the body of food or going to extremes with a few recommended foods goes against our metabolism. Even if your diet has you losing weight, the results generally don't last when you are missing valuable nutrients, which will have a negative impact on your body in the long run.
3. More liquids, less weight
If you haven't been drinking enough water, your body may have developed a pattern of storing water. This water retention equals extra unwanted weight. By increasing fluids, you are flushing out toxins and teaching your body that it no longer needs to store water. If the thought of plain water makes your nose go in the air, add lemon slices, just avoid adding chemical flavors. Think clean.
4. A slimming morning ritual
Never skip breakfast! The morning is when your body needs energy the most, and then your body has the rest of the day to burn the calories off. Stick to healthy foods.
5. Get physical
Everyone knows that exercise is an important component in weight loss. Physical activity speeds up your metabolism and burns excess calories. If your goal is to slim down, be as physically active as possible. Always choose the stairs over the elevator, and use your legs instead of a vehicle whenever you can.
Make exercise fun for yourself, grab your friends or make new ones and join a group training class, hire a personal trainer, ride a bike, take a dance class, whatever motivates you to get moving.
From my experience, I have seen that success comes from exercising 3-4 times per week for 30 minutes each time. If you feel too out of shape, begin your exercise program gently and gradually. Start by exercising only five minutes a day, but do it every day. Incrementally increase the time on a weekly basis-say, five additional minutes per week. By the end of the sixth week, you'll be up to 30 minutes. Be prepared to not only lose weight, but feel stronger, more energized, and happier.
I hope this article helps you reach your healthy weight! I invite you to visit www.step4wardfitness.com and share your own personal health and longevity tips with me. In fact come join my class!
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