Save the date: March 20th, 2010

Els Life Fitness

Presents

Els Butt and Gut Workout

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Come join Els and friends this Saturday for a hour of fitness and fun!
This will be a Mind, Body & Soul Experience…
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Date: Saturday; March 20th, 2010
Time: 11:45-1pm
Location: 131 West 72nd Street, New York, NY 10023-3201
(Between Amsterdam and Columbus)
Fee: $12 at the door
($10 in advance through www.elslifefitness.com/featuresnevents.html)
Or $10 at the door if you bring a friend… So spread the word!

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10% of all funds will go to Support GEMS

http://www.elslifefitness.com/

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Els will be featured in:

http://www.classyevents.org/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your MIND

Food for thought…

"Life is like a combination lock; your job
is to find the right numbers, in the
right order so you can have
anything you want."

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your BODY

Feel the burn for the month…

~ Abs/Back ~

Exercise for the month…

~ Stability Ball Prone Walkout ~

1) Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.

2) Outward Phase: Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward, lifting your legs off the floor. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball. Maintain a rigid torso so that your legs and trunk form one continuous line. Retract and depress your scapulae (pull your shoulder back and down) as your reach your end position, with your arms fully extended and hands positioned directly under your shoulders. Hold this position briefly.

3) Return Phase: Inhale and slowly walk yourself backwards to your starting position.

4) Exercise Variation (1): To further increase the balance challenge, walk yourself further out until the tops of your feet or toes rest on the top of the ball.

5) Exercise Variation (2): To further increase the balance challenge, raise one leg off the ball while in the static press (walkout) position.

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the month…

~ Plums ~

Nutritional facts about Plums…

If you like variety in your snacks, plums are the fruit for you. More than 140 varieties of this colorful fruit are sold fresh in the United States. Plums provide some fiber and Vitamin C. (More)

Plums/2 medium fresh
Calories 73
Total Fat (g)
0.8
Saturated fat (g) 0.1
Monounsaturated fat (g) 0.5
Polyunsaturated fat (g) 0.2
Dietary fiber (g) 2
Protein (g)
1
Carbohydrate (g) 17
Cholesterol (mg) 0
Sodium (mg) 0


Dish for the month…

~ Napa Salad with Plums & Pasta (Serving: 4 / Prep Time: 30 min.)

Napa cabbage is a pleasant and mild vegetable to use in this salad, but use regular cabbage for a more pungent flavor. Try a mixture of red and green cabbage would make an attractive complement to the green apple and red plums in this salad.

• 8 ounces spinach rotini pasta
• 1-1/2 cups plain fat-free yogurt
• 1/2 cup frozen red grape juice concentrate
• 2 tablespoons light mayonnaise
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 2 cups shredded Napa cabbage
• 3 large red plums (6 ounces each), thinly sliced
• 1 Granny Smith apple, cut into 1/2-inch chunks
• 3 tablespoons diced dried apricots
• 2 stalks celery, thinly sliced
• 3 tablespoons coarsely chopped pecans

1. In large pot of boiling water, cook the pasta according to package directions; drain.

2. In large bowl, combine yogurt, grape juice concentrate, mayonnaise, ginger, and salt. Add pasta, napa cabbage, plums, apple, apricots, and celery, stirring to coat. Serve sprinkled with pecans.

Nutritional Information
Per serving: 449 calories, 8.6g total fat (.9g saturated), 4mg cholesterol, 7.5g dietary fiber (3.1g soluble), 86g carbohydrate, 15g protein, 436mg sodium.
Good source of: fiber, folate, iron, niacin, quercetin, potassium, riboflavin, thiamin, vitamin C.


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Simply for your SOUL

Relaxation tip for the month…

Have some quite time with a good book…


Yoga pose for the month…

~ The Eagle Pose ~

1) Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).

2) Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.

3) Cross your arms at the elbows, left over right.

4) Join the palms of your hands together keeping the fingers pointed upward.

5) Inhale and hold the posture for the duration of the inhaled breath.

6) Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.


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Other News / Links

Articles…

Fish oil Slows the Development of Heart Disease

What the Study Showed
In this well-designed study, German researchers found that fish oils slowed the buildup of plaque in artery walls of patients with heart disease. Results were published in the April 6, 1999 issue of the Annals of Internal Medicine. (More)

~~~

Psychic Photo Readings, By Jali
~A Wonderful Way to Receive Spiritual Guidance ALL from a Picture**A picture can tell a story, a psychic photo reading, can tell you more!
~Channeled Psychic Messages From the Angelics
~One on One Readings – have the conversation with your guides directly!
http://www.psychicphotoreading.com/


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Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/


Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/

Save the date: February 13, 2010

Els Life Fitness

Presents

Els Mega Mix Workout for the Soul!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Come join Els and friends this Saturday for a hour of fitness and fun!
This will be a Mind, Body & Soul Experience…
~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; February 13, 2010
Time: 11:45-1pm
Location: 131 West 72nd Street, New York, NY 10023-3201
(Between Amsterdam and Columbus)
Fee: $12 at the door
($10 in advance through www.elslifefitness.com/featuresnevents.html)
Or $10 at the door if you bring a friend… So spread the word!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to the American Red Cross to support Haiti

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your MIND

Food for thought…

"Life is like a combination lock; your job
is to find the right numbers, in the
right order so you can have
anything you want."

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your BODY

Feel the burn for the month…

~ Lower Body ~

Exercise for the month…

~ Dumbbell Front Squat ~

1) Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

2) Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.

3) Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.

4) Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

5) Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

6) Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the month…

~ Soybeans ~

Nutritional facts about Soybeans…

Native to East Asia, soybeans have been a major source of Protein for people in Asia for more than 5,000 years. Soybeans are high in protein (more than any other legume) and fiber, low in carbohydrates and are nutrient-dense. Phytochemicals in soybeans protect the heart against oxidation, inhibit blood clot formation, function as antioxidants and also exert anti-inflammatory actions. Soybeans, compared with other legumes, are higher in essential fatty acids, and are a good source of calcium, magnesium, lecithin, riboflavin, thiamin, fiber, folate (folic acid), and iron. (More)

Edamame/1/2 cup cooked
Calories 127
Total fat (g) 5.8
Saturated fat (g) 0.7
Monounsaturated fat (g) 1.1
Polyunsaturated fat (g) 2.7
Dietary fiber (g) 3.8
Protein (g) 11
Carbohydrate (g) 10
Cholesterol (mg) 0
Sodium (mg) 13
Thiamin (mg) 0.2
Vitamin C (mg) 15
Calcium (mg) 131
Iron (mg) 2.3
Magnesium (mg) 54
Potassium (mg) 485

Dried Soybeans/1/2 cup cooked
Calories 149
Total fat (g) 7.7
Saturated fat (g) 1.1
Monounsaturated fat (g) 1.7
Polyunsaturated fat (g) 4.4
Dietary fiber (g) 5.2
Protein (g) 14
Carbohydrate (g) 9
Cholesterol (mg) 0
Sodium (mg) 1
Riboflavin (mg) 0.3
Folate (mcg) 46
Iron (mg) 4.4
Magnesium (mg) 74
Potassium (mg) 443

Soy Nuts (salted)/1 ounce
Calories 128
Total fat (g) 6.1
Saturated fat (g) 0.9
Monounsaturated fat (g) 1.4
Polyunsaturated fat (g) 3.5
Dietary fiber (g) 2.3
Protein (g) 11
Carbohydrate (g) 9
Cholesterol (mg) 0
Sodium (mg) 46
Riboflavin (mg) 0.2
Folate (mcg) 58
Magnesium (mg) 65


Dish for the month…

~ Pan-Fried ToFu in a Pita (Serving: 4 / Prep Time: 15 min.)

Very rich in isoflavones, soybeans turn up in any number of guises. Tofu is one of the most versatile ingredients made from soybeans. Here, pieces of tofu are marinated, sauteed, and served in pita pockets, accompanied with carrot salad.

• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon plus 2 teaspoons cider vinegar
• 1 tablespoon plus 2 teaspoons minced fresh ginger
• 1 tablespoon light brown sugar
• 1/4 teaspoon crushed red pepper flakes
• 1 pound firm tofu, cut into 8 triangles
• 1 tablespoon reduced-fat mayonnaise
• 3 large carrots, shredded
• 1 large red bell pepper, slivered
• 1-1/4 cups alfalfa sprouts
• 2 teaspoons dark sesame oil
• Four 6-inch pitas

1. In medium bowl, stir together 1 tablespoon each of soy sauce, vinegar and ginger, the brown sugar and red pepper flakes. Add tofu, turning to coat, and marinate at least 20 minutes or for up to several hours.

2. In large bowl, combine mayonnaise with remaining 1 tablespoon soy sauce, 2 teaspoons vinegar and 2 teaspoons ginger. Add carrots, bell pepper and 1 cup of sprouts, and toss to combine. Refrigerate until ready to serve.

3. In large nonstick skillet, heat oil over medium heat. Reserving marinade, add tofu to skillet and saute until crisp and golden brown, about 3 minutes per side. Add marinade to pan and cook until syrupy, about 2 minutes.

4. Slit open pitas and spoon carrot mixture in, then top with tofu and any pan juices. Top with remaining alfalfa sprouts.

Nutritional Information
Per serving: 422 calories, 14g total fat, 2.1g saturated fat, 3.2g monounsaturated fat, 7.7g polyunsaturated fat, 4g dietary fiber, 25g protein, 53g carbohydrate, 1mg cholesterol, 687mg sodium.

Good source of: beta-carotene, calcium, iron, isoflavones, magnesium, vitamin C.

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Simply for your SOUL

Relaxation tip for the month…

Have some quite time with a good book…


Yoga pose for the month…

~ The Turned Side-Angle Pose ~

1) Inhale and spread your legs apart slightly further than shoulder distance (about 3-4 feet).

2) Stretch your arms straight out from the shoulders parallel to the floor with your palms facing down.

3) Exhale slowly and turn your right foot toward the right 90 degrees. Bend your right knee about 90 degrees.

4) Place the palm of your left hand flat on the floor next to the outside of your right foot. Rest the right elbow on the outside of the right knee.

5) Stretch the right arm over your head, parallel with the floor, with the inside of the elbow resting on the ear. Hold for abot 30-60 seconds while breathing gently through the nostrils.

6) Slowly return to a standing position and repeat on the other side reversing
directions 2-6.


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Other News / Links

Articles…

Exercise and Menopause
There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to one-half of their lives past menopause; these can be among the most satisfying years of life. The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity. (More)

~~~
Beyond Drugs: Tactics for Dealing with Headaches
Whether it's the brutal vise of a migraine, a congested sinus or the tension type caused by muscle spasms, headaches are one of the primary reasons people visit their doctors, according to recent surveys. Unfortunately, many persistent headache sufferers fail to find real, sustained relief with conventional approaches, and so many are turning to complementary and alternative medicine for added help. (More)


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Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/


Recourses:
www.wedmd.com
www.quotationspage.com
www.acefitness.com
www.wholehealthmd.com
www.santosha.com

Save the date: November 14, 2009

Back with popular demand! NEW LOCATION!!!

Els Life Fitness

Presents

Fitness, Obesity & Nutrition Awareness Day!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

More then one-third of U.S. adult were obese in 2005-2006. Where do we stand now? And are you amongst this group?

Come join other and myself for a day of fitness and awareness!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; October 10th, 2009
Time: 12-2pm
Location: 131 West 72nd Street, New York, NY 10023-3201
(Between Amsterdam and Columbus)

Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the: Infinity Wellness Foundation

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
Fit & Fabulous: “Crunch it up!” with Ena Shed
http://www.creativityisme.com/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Tradition is what you resort to when you don't have the time or the money to do it right. - Kurt Herbert Alder


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Abs ~

Exercise for the week…

~ Supine Reverse Crunches ~



1) Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Hold this position and breathe normally. Use your arms as a balance support.

2) Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.

3) Downward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg.

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the week…

~ Shrimp ~



Nutritional facts about Shrimp…

Shrimp ranks second to tuna as Americans' favorite seafood. Like chicken, the dense white meat of shrimp has a fresh, mild flavor that combines well with… (More)

Shrimp/3 ounces cooked
Calories
84
Total fat (g)
0.9
Saturated fat (g)
0.3
Monounsaturated fat (g)
0.2
Polyunsaturated fat (g)
0.4
Dietary fiber (g)
0
Protein (g)
18
Carbohydrate (g)
0
Cholesterol (mg)
166
Sodium (mg)
191
Vitamin B12 (mcg)
1.3
Iron (mg)
2.6
Selenium (mcg)
34


Dish for the week…

~ Sautéed Shrimp with Basil & Cherry Tomatoes (Serving: 4 / Prep Time: 30 min.)

If you like, turn this into a one-dish dinner by tossing the shrimp and its sauce with a bowl of pasta. Serve a salad of mixed greens on the side.

2 teaspoons olive oil
2 scallions, thinly sliced
3 cloves garlic, slivered
1 pound large shrimp, shelled and deveined
2 cups halved cherry tomatoes (red and yellow)
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/4 cup chopped fresh mint

1. In a large nonstick skillet, heat the oil over medium heat. Add the scallions and garlic, and cook until the scallions are slightly softened, about 1 minute.

2. Add the shrimp and cook until opaque on the outside but still a bit translucent in the center, about 3 minutes. With a slotted spoon, transfer the shrimp to a plate.

3. Add the cherry tomatoes, basil, and salt to the skillet and cook until the tomatoes are softened and begin to get juicy, about 4 minutes.

4. Return the shrimp to the skillet. Stir until opaque throughout, about 1 minute. Stir in the mint and serve.

Nutritional Information
Per serving: 108 calories, 3.3g total fat (.6g saturated), 135mg cholesterol, 1.4g dietary fiber (.2g soluble), 4g carbohydrate, 15g protein, 454mg sodium.Good source of: selenium, vitamin B12, vitamin D.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Smile :0)


Yoga pose for the week…

~ Shooting Bow Pose ~



1) Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.

2) Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

3) Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.

4) Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.


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Other News / Links

Articles…

Pressing a Point for Sound Sleep
Acupressure, a form of traditional Chinese medicine that involves pressing particular points on the body to stimulate the flow of vital energy or qi. More

~~~
Red Wine's Secret WeaponRed wine contains an ingredient called resveratrol that, in the lab, caused cancer cells to die off in an early stage of the cancer process. More

~~~
Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma. (More)


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Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/



Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/

Save the date: October 10, 2009

Els Life Fitness

presents

Fitness, Obesity & Nutrition Awareness Day!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

More then one-third of U.S. adult were obese in 2005-2006. Where do we stand now? And are you amongst this group?

Come join other and myself for a day of fitness and awareness!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; October 10th, 2009
Time: 1-4pm
Location: 1457 Flatbush Ave, Brooklyn, NY 11210
(On the corner of E. 28th St, Btw Glennwood & Farragut Rd ))
Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the: Infinity Wellness Foundation

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
Fit & Fabulous Quick Tips: “Let's Get Busy” with Ena Shed
http://creativityisme.com/category/fit-and-fabulous/

~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Education is the ability to listen to almost anything without losing your temper or your self-confidence. - Robert Frost (1874 - 1963)


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Biceps ~

Exercise for the week…

~ Dumbbell Preacher Curl ~

1) Starting Position: Sit or stand with the backside of your upper and lower arm resting on the support pad while holding a dumbbell in a supinated or underhand grip (palms facing upward towards the ceiling). In either position, stiffen your core and abdominal muscles to stabilize your spine during the movement. If standing, assume a split-stance position to stabilize your body.

2) Upward Phase: Exhale and slowly raise the dumbbell away from the support pad by bending the elbow and bringing the dumbbell towards you. Maintain a neutral wrist (avoid flexion or extension of the wrist) and avoid shifting your body backwards and arching your back during the lifting movement. Continue raising the dumbbell until the elbow is fully flexed.

3) Downward Phase: Inhale and slowly lower the dumbbell in a controlled manner back towards the starting position where the backside of the upper and lower arm rest upon the support pad.

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the week…

~ Papaya ~



Nutritional facts about Papaya…

The romance and lure of the tropics is part of the papaya's appeal, even though this fruit is no longer as exotic as it once was. Today, papayas are relatively easy to buy. Sweet and refreshing, they also supply good amounts of Vitamin C and folate (folic acid), and some potassium. Papayas also contain an Enzyme called papain, which aids in digestion. (More)

Papaya/1 cup cubes
Calories
55
Total Fat (g)
0.2
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0
Dietary fiber (g)
2.5
Protein (g)
1
Carbohydrate (g)
14
Cholesterol (mg)
0
Sodium (mg)
4
Vitamin C (mg)
87
Folate (mcg)
53


Dish for the week…

~ Papaya-Tangerine Cheese Pie (Serving: 8 / Prep Time: ? min.)

There are lots of glorious flavors (ginger, tangerine, papaya, and orange) at play in this marvelous summertime pie. You will need to start the yogurt cheese a day ahead.

3 cups plain nonfat yogurt
4 ounces (about 17) gingersnaps
2 tablespoons extra-light olive oil
1/3 cup reduced-fat sour cream
1/4 cup sugar
2 teaspoons grated tangerine or orange zest
1/2 teaspoon vanilla extract
2 teaspoons unflavored gelatin
1/4 cup frozen tangerine or orange juice concentrate, thawed
1-3/4 cups peeled, chopped papaya (about 1 large)
1 cup canned juice-packed mandarin oranges, well drained

1. Set a large strainer lined with cheesecloth or white paper towels over a bowl. Spoon in yogurt and allow to drain, loosely covered in the refrigerator, until yogurt has reduced to 1-3/4 cups and is the consistency of soft cream cheese.

2. Preheat oven to 350°F. In food processor, process gingersnaps to fine crumbs. Add oil and process briefly to combine. Press crumb mixture into bottom and up sides of a 9-inch pie pan. Bake until crumbs are set, about 12 minutes. Transfer to a wire rack to cool.

3. In medium bowl, beat together yogurt cheese and sour cream until smooth. Beat in sugar, tangerine zest and vanilla, and set aside.

4. In small saucepan, sprinkle gelatin over tangerine juice concentrate. Warm mixture over low heat, stirring just until gelatin is dissolved, then remove from heat. Beat gelatin mixture into yogurt cheese mixture.

5. Stir 1-1/2 cups of papaya into yogurt cheese mixture. Pour filling into prepared crust. Refrigerate until the filling is set, 6 hours or overnight.

6. Just before serving, top pie with remaining papaya and mandarin oranges.

Nutritional Information
Per serving: 204 calories, 5.8g total fat, 1.5g saturated fat, 3.3g monounsaturated fat, 0.5g polyunsaturated fat, 1.5g dietary fiber, 6g protein, 34g carbohydrate, 5mg cholesterol, 153mg sodium.Good source of: vitamin C.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Close your eyes take a deep breath and picture your self in your favorite place…


Yoga pose for the week…

~ The Salutation Pose ~

1) Sit comfortably in the vajra-asana (thunderbolt pose).

2) Kneel up on your knees until your back, buttocks and thighs are aligned.

3) Extend your left foot foward bending your left knee at about a 90 degree angle.

4) Place the palms of your hands together at the heart in the anjali-mudra.

5) Raise your arms stright up keeping the palms together while bending the head backward and looking up.

6) Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.

7) Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Acupuncture Without the NeedlesCurious about acupuncture, but not crazy about needles? Electroacupuncture may be in your future. More

~~~
Autumn and Chronic FatigueTwo medical studies of chronic fatigue syndrome, one British, one American, suggest that the disease might be triggered by an infection. More

~~~
How to Choose a Health Club
Are you thinking of joining a health club? How many times have you skipped a workout because the gym is too far away or will be too crowded when you get there? If you’re like a lot of people, the answer is “too many.” … (More)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

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“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO


Services…

Just Ask Us Travel

Daria and Wendy Petties

Travel Agents

http://www.justaskustravel.com/

T-Roller
The T-Roller is a massage therapy tool that is designed to allow one to give him or herself a more effective deep tissue massage.
http://www.t-roller.com/

B’cause it’s Mimi
Michelle Mitchum
Soulful therapeutic body products and more…
http://bcauseitsmimi.com/

Life Coach
Kearstin McNeill, CEO of Insight Personal Consulting
http://www.blogger.com/www.insightpersonalconsulting.com
empowerme@insightpersonalconsulting.com

Creativity Is Me
A collaboration of fashion and technologies latest trends.
http://creativityisme.com/

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc (Liberty Tax Service)
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/



Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/

Save the date: September 12, 2009

Els Life Fitness

Presents

Fitness and Breast Cancer Awareness Day!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Breast Cancer Awareness Month is coming up and there is no better way to acknowledge this important time then to educate others...
Breast Cancer is not just affecting women; it affects all of us...

So come join other and myself for a day of fitness and awareness!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; September 12th, 2009
Time: 1-4pm
Location: 1457 Flatbush Ave, Brooklyn, NY 11210
(On the corner of E. 28th St, Btw Glennwood & Farragut Rd ))
Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)

~~~~~~~~~~~~~~~~~~~~~~~~~~~
10% of all funds will go to support the: The AVON 2 Days Breast Cancer Walk

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
Fit & Fabulous: “Back to Fall” with Ena Shed
http://www.creativityisme.com/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

~ Fitness Video Tips & More

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

You always pass failure on the way to success. - Mickey Rooney (1920 - )


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Triceps ~

Exercise for the week…

~ Triceps Pulldown ~

1) Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 - 12 inches apart. Assume a split-stance position to stabilize your body, and position your body to allow the cable / band to hang vertically in the starting position. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.

2) Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor. Maintain a neutral wrist position (not in flexion or extension).

3) Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms and maintain your neutral wrist position (not in flexion or extension).

4) Upward Phase: Inhale and slowly return your arms to your starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body. Maintain your neutral wrist position (not in flexion or extension).

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the week…

~ Quinoa ~



Nutritional facts about Water Quinoa…

Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of Protein, and unlike… (More)

Quinoa/1/2 cup dry
Calories
318
Total Fat (g)
4.9
Saturated fat (g)
0.5
Monounsaturated fat (g)
1.3
Polyunsaturated fat (g)
2
Dietary fiber (g)
5
Protein (g)
11
Carbohydrate (g)
59
Cholesterol (mg)
0
Sodium (mg)
18
Riboflavin (mg)
0.3
Vitamin E (mg)
4.1
Copper (mg)
0.7
Iron (mg)
7.9
Magnesium (mg)
179
Manganese (mg)
1.9
Phosphorus (mg)
349
Potassium (mg)
629
Zinc (mg)
2.8


Dish for the week…

~ Quinoa Pilaf (Serving: 4 / Prep Time: 30 min.)

Quinoa, the principal grain of the Incas, is high in protein and contains all eight essential amino acids. Rinsing the quinoa very well before cooking effectively eliminates its slightly bitter "green" taste.

3/4 cup quinoa
2 teaspoons olive oil
3 scallions, thinly sliced
3 garlic cloves, minced
2-1/2 cups boiling water
3/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup dried cherries (1-1/2 ounces)
1/4 cup chopped pecans or walnuts (1 ounce)

1. Place quinoa in a colander and rinse under cold running water. Drain well.

2. In large skillet, heat oil over medium heat. Add scallions and garlic and cook, stirring frequently, for 2 minutes or until scallions are tender. Stir in quinoa and cook 2 to 3 minutes or until lightly toasted.

3. Add boiling water, salt, and pepper. Reduce to a simmer, cover, and cook 20 to 25 minutes or until quinoa is tender. Stir in cherries and pecans.

Nutritional Information
Per serving: 244 calories, 9.6g total fat, 0.9g saturated fat, 5.4g monounsaturated fat, 2.4g polyunsaturated fat, 3.5g dietary fiber, 6g protein, 38g carbohydrate, 0mg cholesterol, 446mg sodium.Good source of: iron, magnesium, manganese.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Treat yourself to a foot rub…


Yoga pose for the week…

~ The Restrained Angle Pose ~

1) Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.

2) Exhale and bend the knees drawing the feet toward the torso.

3) Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.

4) Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.

5) Release the posture and sit with the legs extended out and hands on the thighs.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Anticancer Cocktail
The Di Bella anticancer cocktail, a blend of vitamin C, beta-carotene, melatonin, and other supplements that has long been popular in Italy despite the lack of clinical trials. More

~~~
Cycling for Heart HealthRiding a stationary bike for 20 minutes a day markedly improved the heart health of men under age 70 with stable chronic heart failure. More

~~~
Exercise for DiabetesRegular exercise is an effective way to help control blood sugar levels in those with diabetes. More

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO


Services…

T-Roller
The T-Roller is a massage therapy tool that is designed to allow one to give him or herself a more effective deep tissue massage.
http://www.t-roller.com/

B’cause it’s Mimi
Michelle Mitchum
Soulful therapeutic body products and more…
http://bcauseitsmimi.com/

Life Coach
Kearstin McNeill, CEO of Insight Personal Consulting
empowerme@insightpersonalconsulting.com

Creativity Is Me
A collaboration of fashion and technologies latest trends.
http://creativityisme.com/

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc (Liberty Tax Service)
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/



Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/

Save the date: August 15, 2009

Els Life Fitness

Presents

A Day of Fitness and Fun!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Staying fit is a total Mind, Body & Soul experience!

1st ~ It starts with the mind. You must make the decision to change your life and improve
your health.
2nd ~ You must educate yourself on nutrition and develop healthy eating habits.
3rd ~ You must find a fitness program / activity that makes you happy and then stick with it.

Yes it's easy as 1,2,3...

Come join others and myself for a day of fitness & self awareness!
Let’s make these steps into your reality!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; August 15th, 2009
Time: 1-3pm
Location: 1457 Flatbush Ave, Brooklyn, NY 11210
(Liberty Tax Service, on the corner of E. 28th St)
Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)

So put on your sneakers & grab a towel, and get ready to work it out!

~~~~~~~~~~~~~~~~~~~~~~~~~~~
10% of all funds will go to support the: Food Bank for NY

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…

~~~
Fit & Fabulous: “Fitness to Go!” with Ena Shed

~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips


And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

We all carry around so much pain in our hearts. Love and pain and beauty. They all seem to go together like one little tidy confusing package. It's a messy business, life. It's hard to figure--full of surprises. Some good. Some bad. - Henry Bromel, Northern Exposure, The Big Kiss, 1991.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Back ~

Exercise for the week…

~ Bird-Dog ~

1) Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body).

2) Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders.

3) Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.

4) Upward Phase: This exercise involves simultaneous movement of your leg and contralateral (opposite) arm. This exercise is best performed facing a mirror. Hip Extension: Slowly extend your left hip (raise and straighten the knee) attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. Your goal is to keep both hips parallel to the floor. The use of a light bar placed across the hips, parallel to the waistline of your pants, provides visual feedback to hip rotation and what corrections are needed.

5) Shoulder flexion: Slowly flex your right arm (raise and straighten the arm) attempting to raise it until it is at, or near parallel, to the floor without any tilting at the shoulders. Your goal is to keep the both shoulders parallel to the floor. The use of a light bar placed across the shoulders provides visual feedback to shoulder rotation and what corrections are needed. Your head should remain aligned with the spine throughout the movement.

6) The degree of hip extension and shoulder flexion is determined by the ability to control against movement in the low back. As the leg is raised, individuals may witness an increase in lumbar lordosis (low back sagging). Only raise the limbs to heights where the low back position can be maintained through the combined actions of the core and abdominal muscles.

7) Downward Phase: Gently lower yourself back to your starting position and repeat with the opposite limbs.

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


Food for the week…

~ Water Chestnuts ~



Nutritional facts about Water Chestnuts…

Anyone who has eaten in a Chinese restaurant is probably familiar with water chestnuts: Their crisp white flesh has a mildly sweet flavor and a crunchy texture that is actually closer to apples than to any kind of nut. In their fresh form, they do look like chestnuts, but they are not nuts. When added to dishes, they contribute hardly any Fat. (More)

Dish for the week…

~ Thai-Style Vegetable Stew (Serving: 4 / Prep Time: 25 min.)

The Thai influence here is in the form of chopped fresh mint and basil. If you have the time, drains the tofu on paper towels for awhile to firm it up before adding to the stew. A really good accompaniment to this would be jasmine rice flavored with 1/4 teaspoon of coconut extract in the cooking water.

2 teaspoons olive oil
4 scallions, thinly sliced
2 tablespoons minced fresh ginger
1 pound cremini mushrooms, thickly sliced
1 can (14-1/2 ounces) no-salt-added stewed tomatoes
1 tablespoon fresh lime juice
1/2 teaspoon salt
1 teaspoon light brown sugar
1 cup frozen peas
1 can (8 ounces) sliced water chestnuts, drained
1/3 cup chopped fresh mint
1/3 cup chopped fresh basil
8 ounces extra-firm tofu, cut into 1-inch cubes

1. In a large nonstick skillet, heat the oil over medium heat. Add the scallions and ginger, and cook, stirring frequently, until the scallions are softened, about 2 minutes.

2. Add the mushrooms and cook, stirring occasionally, until the mushrooms are almost tender, about 4 minutes.

3. Stir in the stewed tomatoes, lime juice, brown sugar, and salt, and bring to a boil. Add the peas, water chestnuts, mint, and basil, and simmer gently for 3 minutes to blend the flavors.

4. Stir in the tofu and simmer just until it is warmed through, about 3 minutes.

Nutritional Information
Per serving: 225 calories, 7.8g total fat (0.9g saturated), 0mg cholesterol, 9g dietary fiber (0.9g soluble), 28g carbohydrate, 15g protein, 369mg sodium.Good source of: calcium, fiber, iron, niacin, potassium, riboflavin, selenium, thiamin.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Get a back rub…


Yoga pose for the week…

~ The Plow Pose ~

1) Lie flat on the back in the shava-asana.

2) Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3) Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

4) Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.

5) Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.

6) Reverse the steps to return to the shava-asana.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Blueberry Muffin Powerhouse
Berries, rich in antioxidants, may actually help reverse some of the effects of aging. More

~~~
Can antioxidants cause cancer?

For years, scientists believed carotenoids and retinoids, such as the Antioxidant Vitamin A, might help prevent two major causes of death in the United States – lung cancer and cardiovascular disease. But a 1995 landmark study found the combination supplementation of beta-carotene and vitamin A may actually increase your risk of developing or dying from lung cancer or cardiovascular disease. (More)

~~~
Active Seniors Enjoy Life More
Good news for older adults: part of the prescription for a healthier, better retirement is exercise. Physical activity protects against declining health and fitness and adds years to your life. Join the growing number of older adults who are actively demonstrating that exercise helps keep a body strong. (More)
~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO


Services…

B’cause it’s Mimi
Michelle Mitchum
Soulful therapeutic body products and more…
http://bcauseitsmimi.com/

Life Coach
Kearstin McNeill, CEO of Insight Personal Consulting
empowerme@insightpersonalconsulting.com

Creativity Is Me
A collaboration of fashion and technologies latest trends.
http://creativityisme.com/

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/

Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/