~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”
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Simply for your MIND
Food for thought…
“If you can see it, you can be it” ~ Obama ‘09 ~
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Simply for your BODY
Feel the burn for the week…
~ Chest ~
Exercise for the week…
~ Bent-Knee Sit-up / Crunches ~
1) Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
2) Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
3) Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.
4) Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
(Of course straiten those legs if you can!!!)
Food for the week…
~ Orange ~
Nutritional facts about oranges…
More than any other fruit, the orange is associated with--and valued for--its Vitamin C content. It is, in fact, the primary source of vitamin C for the majority of Americans. But oranges have… (More)
Oranges/1 medium
Calories
64
Total Fat (g)
0.1
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0
Dietary fiber (g)
3.4
Protein (g)
1
Carbohydrate (g)
16
Cholesterol (mg)
0
Sodium (mg)
1
Vitamin C (mg)
80
Folate (mcg)
47
Dish for the week…
~ Orange-Ginger Salmon (Serving: 4 / Prep Time: 55 min.)
This very flavorful marinade would work equally well with other types of fish steak (such as tuna), or with chicken or pork.
1/4 cup orange marmalade
2 tablespoons reduced-sodium soy sauce
2 tablespoons balsamic vinegar
1 tablespoon grated fresh ginger
1 tablespoon dark sesame oil
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
4 salmon steaks (6 ounces each)
1) In nonaluminum pan, combine marmalade, soy sauce, vinegar, ginger, sesame oil, garlic, salt, and pepper. Add salmon, turning to coat. Set aside to marinate at room temperature for at least 20 minutes or up to 2 hours in the refrigerator.
2) Preheat broiler. Lift salmon from marinade, transfer to a broiler pan and spoon marinade over fish. Broil 6 inches from heat for 3 to 4 minutes per side or until cooked through.
Nutritional Information
Per serving: 334 calories, 14g total fat, 2.2g saturated fat, 5g monounsaturated fat, 5.8g polyunsaturated fat, 0.1g dietary fiber, 34g protein, 16g carbohydrate, 94mg cholesterol, 500mg sodium.Good source of: niacin, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin B12.
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Simply for your SOUL
Relaxation tip for the week…
Take a bath, light some candles, play some soft music and relax.
Yoga pose for the week…
~ Cobra Pose ~
1) Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2) Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
3) Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
4) Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
5) Exhale and reverse the process to return to position #1.
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Other News / Links
Articles…
Brain LongevityThe Breakthrough Medical Program That Improves Your Mind and Memory More
Services…
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/
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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