~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program
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Simply for your MIND
Food for thought…
“It’s all in your mind, how you think will determine your outcome”
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Simply for your BODY
Feel the burn for the week…
~ Legs ~
Exercise for the week…
Forward Lung
1) Starting Position: Stand with your feet together. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal/core muscles) to stiffen your spine.
2) In preparation to step forward, slowly lift one foot off the floor, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Hold this position momentarily before stepping forward. The raised (swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the leading (forward) foot placed firmly on the floor. As you load into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot.
3) As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. While lunging, simultaneously, bend forward at your hips, maintaining a flat back.
4) Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.
Food for the week…
~ Carrots ~
Nutritional facts about Carrots…
The carrot gets its characteristic and bright orange color from β-carotene, which is metabolized into vitamin A in humans when bile salts are present in the intestines. Carrots are also rich in dietary fibre, antioxidants, and minerals.
Carrot, rawNutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates
9 g
- Sugars 5 g
- Dietary fibre 3 g
Fat
0.2 g
Protein
1 g
Vitamin A equiv. 835 μg
93%
- β-carotene 8285 μg
77%
Thiamine (Vit. B1) 0.04 mg
3%
Riboflavin (Vit. B2) 0.05 mg
3%
Niacin (Vit. B3) 1.2 mg
8%
Vitamin B6 0.1 mg
8%
Vitamin C 7 mg
12%
Calcium 33 mg
3%
Iron 0.66 mg
5%
Magnesium 18 mg
5%
Phosphorus 35 mg
5%
Potassium 240 mg
5%
Sodium 2.4 mg
0%
Percentages are relative to USrecommendations for adults.
Dish for the week…
Orange-Mint Carrots (Serving: 4 / Prep Time: 40 min.)
These can be made early in the day and gently reheated at serving time. If the liquid has evaporated before the carrots are tender, add a little water.
1-1/2 pounds carrots, halved lengthwise and thinly sliced crosswise
3/4 teaspoon finely slivered orange zest
1 cup fresh orange juice
1 tablespoon honey
2 teaspoons unsalted butter
1/2 teaspoon salt
1/4 cup chopped fresh mint
1. In large skillet, combine carrots, orange zest, orange juice, honey, butter, and salt.
2. Bring to a gentle boil over medium heat and cook 15 minutes, stirring occasionally, until carrots are tender and glazed.
3. Stir in mint.
Nutritional Information
Per serving: 133 calories, 2.3g total fat, 1.3g saturated fat, 0.6g monounsaturated fat, 0.2g polyunsaturated fat, 5g dietary fiber, 2g protein, 28g carbohydrate, 5mg cholesterol, 396mg sodium. Good source of: beta-carotene, folate, potassium, vitamin B6, vitamin C.
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Simply for your SOUL
Relaxation tip for the week…
Before you start your day open the window, take a deep breath, and say “today’s going to be a great day!”
Yoga pose for the week…
~ Downward facing dog ~
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Other News / Links
Articles…
Rx ChocolateMany people take an aspirin a day to help prevent blood clots and ward off stroke and heart attack. Chocolate may have the same benefits, report scientists from the University of California at Davis More
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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