~ Live! Online Personal Training
~ 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…
“Learning is movement from moment to moment” ~ Krishnamurti ~
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Simply for your BODY
Feel the burn for the week…
~ Triceps ~
Exercise for the week…
~ Dumbbell Triceps Kickback ~
~ 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”
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your MIND
Food for thought…
“Learning is movement from moment to moment” ~ Krishnamurti ~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your BODY
Feel the burn for the week…
~ Triceps ~
Exercise for the week…
~ Dumbbell Triceps Kickback ~
1) Starting Position: Hold a dumbbell in your left hand and assume a split-stance position placing your right leg forward, but keeping your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles ("bracing"). Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your upper extremity body weight into that right side. Depress and retract your left scapula (pull your shoulder down and back) and maintain this position throughout the exercise. Your head should be aligned with your spine.
2) Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.
3) Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso.
4) Downward Phase: Inhale and slowly return your arm to your starting position, without changing your torso position. Maintain your upper arm parallel and close to your torso.
Food for the week…
~ Pineapple ~
Nutritional facts about pineapples…
Pineapple's lush, tropical sweetness is reason enough to enjoy it any way you can, but this fruit also contains Vitamin C and … (More)
Pineapple/1 cup fresh chunks
Calories
76
Total Fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
1.9
Protein (g)
0.6
Carbohydrate (g)
19
Cholesterol (mg)
0
Sodium (mg)
2
Vitamin C (mg)
24
Manganese (mg)
2.6
Dish for the week…
~ Nectarine-Pineapple Chutney (Serving: 6 / Prep Time: 25 min.)
This is a cooked chutney that should be served fresh. Keep refrigerated until ready to use; it should hold for about a week.
1 can (20 ounces) juice-packed crushed pineapple, drained
2 large nectarines, coarsely chopped
8 scallions, coarsely chopped
1/3 cup diced dried apricots
1/3 cup cider vinegar
6 tablespoons dark brown sugar
2 cloves garlic, chopped
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/4 teaspoon red pepper flakes
1/2 cup diced red bell pepper
1) In a large non-aluminum saucepan, stir together the pineapple, nectarines, scallions, apricots, vinegar, brown sugar, garlic, ginger, cinnamon, and pepper flakes. Bring to a boil over medium-high heat, reduce the heat to medium, and cook, stirring frequently, until the nectarines begin to soften, about 8 minutes.
2) Remove the mixture from the heat and stir in the bell pepper. Serve at room temperature or chilled.
Nutritional Information
Per 1/3 cup: 140 calories, .5g total fat (0g saturated), 0mg cholesterol, 3.1g dietary fiber (1g soluble), 36g carbohydrate, 2g protein, 10mg sodium. Good source of: bromelain, fiber, potassium, thiamin, vitamin C.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your SOUL
Relaxation tip for the week…
BREATH!!!
Yoga pose for the week…
~ Adept Pose ~
2) Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.
3) Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso.
4) Downward Phase: Inhale and slowly return your arm to your starting position, without changing your torso position. Maintain your upper arm parallel and close to your torso.
Food for the week…
~ Pineapple ~
Nutritional facts about pineapples…
Pineapple's lush, tropical sweetness is reason enough to enjoy it any way you can, but this fruit also contains Vitamin C and … (More)
Pineapple/1 cup fresh chunks
Calories
76
Total Fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
1.9
Protein (g)
0.6
Carbohydrate (g)
19
Cholesterol (mg)
0
Sodium (mg)
2
Vitamin C (mg)
24
Manganese (mg)
2.6
Dish for the week…
~ Nectarine-Pineapple Chutney (Serving: 6 / Prep Time: 25 min.)
This is a cooked chutney that should be served fresh. Keep refrigerated until ready to use; it should hold for about a week.
1 can (20 ounces) juice-packed crushed pineapple, drained
2 large nectarines, coarsely chopped
8 scallions, coarsely chopped
1/3 cup diced dried apricots
1/3 cup cider vinegar
6 tablespoons dark brown sugar
2 cloves garlic, chopped
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/4 teaspoon red pepper flakes
1/2 cup diced red bell pepper
1) In a large non-aluminum saucepan, stir together the pineapple, nectarines, scallions, apricots, vinegar, brown sugar, garlic, ginger, cinnamon, and pepper flakes. Bring to a boil over medium-high heat, reduce the heat to medium, and cook, stirring frequently, until the nectarines begin to soften, about 8 minutes.
2) Remove the mixture from the heat and stir in the bell pepper. Serve at room temperature or chilled.
Nutritional Information
Per 1/3 cup: 140 calories, .5g total fat (0g saturated), 0mg cholesterol, 3.1g dietary fiber (1g soluble), 36g carbohydrate, 2g protein, 10mg sodium. Good source of: bromelain, fiber, potassium, thiamin, vitamin C.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simply for your SOUL
Relaxation tip for the week…
BREATH!!!
Yoga pose for the week…
~ Adept Pose ~
1) Begin in a seated posture. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.
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) Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.
4) With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Other News / Links
Articles…
Exercise Classes Ease Low Back PainIn a recent UK study reported in the British Medical Journal, a few weeks of supervised exercise classes provided long-term pain relief and a more permanent resumption of normal activities for low back pain sufferers. More
The Awesome, but Often Elusive Six-Pack Effect
With spring just around the corner and temperatures rising, Americans are feeling the pressure to trim some extra padding off their midsections. ... (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/
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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) Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.
4) With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Other News / Links
Articles…
Exercise Classes Ease Low Back PainIn a recent UK study reported in the British Medical Journal, a few weeks of supervised exercise classes provided long-term pain relief and a more permanent resumption of normal activities for low back pain sufferers. More
The Awesome, but Often Elusive Six-Pack Effect
With spring just around the corner and temperatures rising, Americans are feeling the pressure to trim some extra padding off their midsections. ... (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/
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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