~ 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…
“When everyone is against you, it means that you are absolutely wrong-- or absolutely right.” ~ Albert Guinon ~
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Simply for your BODY
Feel the burn for the week…
~ Shoulder ~
Exercise for the week…
~ Dumbbell Lateral Raise ~
1) Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles and palms facing your body). Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart.
2) Stiffen your torso by contracting your abdominal and core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head position should be aligned with your spine.
3) Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. Your elbows and upper arms should rise together and be slightly ahead of your forearms and dumbbells. As your arms move past 60 - 70 degrees (nearing shoulder level), rotate them slightly upwards so that the front edge of the dumbbells point slightly upwards. Continue raising the dumbbells until your arms are level with your shoulders and approximately parallel with the floor. Maintain your torso erect (no arching your low back) and neutral wrist position (avoid flexion and extension of your wrists).
4) Downward Phase: Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended and holding the neutral grip position. Maintain your foot, torso, shoulder and wrist positions while lowering the dumbbells and rotating them slightly downwards as your arms pass that 60-70 degree mark.
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…
~ Kale ~
Nutritional facts about Kale…
Kale, like other members of the cabbage family, is a good source of Vitamin C and is rich in phytochemicals, including… (More)
Kale/1 cup cooked
Calories
36
Total Fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
2.6
Protein (g)
3
Carbohydrate (g)
7
Cholesterol (mg)
0
Sodium (mg)
30
Beta-carotene (mg)
5.8
Vitamin C (mg)
53
Manganese (mg)
0.5
Dish for the week…
~ Spicy kale & Potato Soup (Serving: 6 / Prep Time: 55 min.)
A typical Portuguese kale soup would include a spicy sausage called Linguiça. In this hearty vegetarian version, chipotle peppers packed in adobo sauce mimic the heat and smoke of the sausage. Jalapeño peppers add some more kick.
1 tablespoon olive oil
1 medium red onion, chopped
3 tablespoons slivered garlic (about 9 cloves)
3 jalapeño peppers, minced
2 chipotle peppers in adobo, seeded and minced
1-1/2 pounds all-purpose potatoes, peeled, quartered lengthwise, and thinly sliced crosswise
1-1/4 teaspoons salt
2 bunches kale (24 ounces), tough ends trimmed, finely shredded (about 20 cups loosely packed)
1 can (8 ounces) no-salt-added tomato sauce
2 tablespoons balsamic vinegar
1) In nonstick Dutch oven or stockpot, heat oil over low heat. Add onion, garlic, jalapeños, and chipotle and cook 7 minutes, stirring frequently, until onion is tender.
2) Stir in 8 cups of water and bring to a boil. Add potatoes and salt, return to a boil, and cook 5 minutes. Add kale and return to a boil. Reduce to a simmer, partially cover, and cook 10 minutes or until kale is tender and potatoes are cooked through.
3) Stir in tomato sauce and cook 5 minutes. Stir in vinegar and serve.
Nutritional Information
Per serving: 257 calories, 4.2g total fat, 0.6g saturated fat, 1.8g monounsaturated fat, 1.1g polyunsaturated fat, 7.5g dietary fiber, 11g protein, 51g carbohydrate, 0mg cholesterol, 594mg sodium.Good source of: beta-carotene, calcium, capsaicin, indoles, lutein & zeaxanthin, magnesium, potassium, quercetin, thiamin, vitamin B6, vitamin C, vitamin K.
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Simply for your SOUL
Relaxation tip for the week…
Stay in the moment- you can not control the past nor the future. You are in control of only the moment. Enjoy it.
Yoga pose for the week…
~ The Bow 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. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
3) While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
4) Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
5) Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.
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Other News / Links
Articles…
B Complex Reduces Leg CrampsResearchers found that vitamin B complex can be used as a treatment of nocturnal leg cramps in elderly patients suffering from hypertension. More
ACE SAYS BUDGET-FRIENDLY AND BOOT CAMP-STYLE WORKOUTS AMONG MOST POPULAR FITNESS TRENDS IN 2009 Fitness Industry Leader Releases Top Workout Trends for the New Year
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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