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Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.
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Fit & Fabulous: “Jump-start towards your perfect beach body today”
with Ena Shed… http://creativityisme.com/2009/06/08/fit-fabulous-jump-start-towards-your-perfect-beach-body-today-by-ena-shed/
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~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips
And much more…
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Simply for your MIND
Food for thought…
If you haven't found something strange during the day, it hasn't been much of a day. - John A. Wheeler
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Simply for your BODY
Feel the burn for the week…
~ Triceps ~
Exercise for the week…
~ Stability ball dumbbell overhead triceps extension ~
1) Starting Position: Sit on a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet firmly placed on the floor, hip-width or wider apart. Hold a dumbbell with both hands wrapped around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine.
2) Upward Phase: Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Maintain your balance and avoid changing the position of your head, torso, upper arms, wrists and feet. Keep your feet pressed into the floor and your hips pressed up towards the ceiling to maintain stability throughout the entire movement.
3) Downward Phase: Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90 degree bend or until your upper arms begin to move backwards, but avoid making contact with the back of your head. Avoid changing the position in your head, torso, upper arms, wrists and feet.
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…
~ Brussels Sprouts ~
Nutritional facts about Brussels Sprouts…
Named after the capital of Belgium, where they may have first been cultivated, Brussels sprouts look like diminutive heads of cabbage. The resemblance is not… (More)
Brussels sprouts/1 cup cooked
Calories
61
Total Fat (g)
0.8
Saturated fat (g)
0.2
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.4
Dietary fiber (g)
4.1
Protein (g)
4
Carbohydrate (g)
14
Cholesterol (mg)
0
Sodium (mg)
33
Vitamin C (mg)
97
Folate (mcg)
94
Manganese (mg)
0.4
Potassium (mg)
495
Dish for the week…
~ Brussels Sprouts with Chestnuts (Serving: 4 / Prep Time: 55 min.)
Dried chestnuts, available in specialty shops, make a good stand-in for fresh. Cook them in boiling water until tender and proceed with the recipe starting with Step 2. If you like, you may substitute frozen Brussels sprouts for the fresh. Make an "X" with a paring knife in the trimmed end of each sprout to ensure the centers are tender.
1 pound fresh chestnuts
1 pound Brussels sprouts, stem ends trimmed
2 teaspoons olive oil
2 scallions, thinly sliced
2 cloves garlic, finely chopped
1/2 teaspoon salt
1/2 teaspoon rosemary
1 teaspoon grated lemon zest
2 teaspoons cold unsalted butter
1. With sharp paring knife, cut an "X" into flat side of each chestnut. In large saucepan of boiling water, cook chestnuts 15 minutes until tender; drain. When cool enough to handle, peel and quarter chestnuts.
2. Meanwhile, in steamer, steam Brussels sprouts 7 minutes until tender; drain well.
3. In large skillet, heat oil over low heat. Add scallions and garlic and cook 2 minutes until scallions are tender. Stir in chestnuts, Brussels sprouts, salt, and rosemary and cook until chestnuts and Brussels sprouts are piping hot.
4. Add lemon zest and 1/4 cup of water and bring to a boil. Remove from heat and swirl in butter.
Nutritional Information
Per serving: 331 calories, 7.4g total fat, 2.1g saturated fat, 3.2g monounsaturated fat, 1.6g polyunsaturated fat, 13g dietary fiber, 6g protein, 63g carbohydrate, 5mg cholesterol, 321mg sodium. Good source of: fiber, magnesium, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin K.
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Simply for your SOUL
Relaxation tip for the week…
Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.
Yoga pose for the week…
~ King of the dance Pose ~
1) Stand with the feet together and the arms by your sides (see the tad-asana).
2) Inhale and bend the right leg backward grasping the left foot with your left hand while simultaneously extending the right arm straight out in front.
3) Continue raising the right arm upward until it is about 45 degrees from the floor while lifting the left leg as high as possible with the left arm.
4) Hold the posture while breathing gently through the nostrils. Keep your gaze fixed slightly above the horizon.
5) Remain in the nataraja-asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4.
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Other News / Links
Articles…
Am I Hungry: What to Do When Diets Don't WorkFor an alternative approach to managing weight without dieting, this book provides a focused, step-by-step plan…More
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Cross-training for Fun and Fitness
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training… (More)
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Tai Chi May Ease Arthritis Pain
Practicing the traditional Chinese martial art tai chi may reduce arthritis pain and disability, according to a new research review… (More)
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/
http://wso.williams.edu/orgs/peerh/index.html
