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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
And much more…
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Simply for your MIND
Food for thought…
Always and never are two words you should always remember never to use. - Wendell Johnson
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Simply for your BODY
Feel the burn for the week…
~ Chest ~
Exercise for the week…
~ Stability Ball Dumbbell Fly ~
1) Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) holding dumbbells with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your head, shoulders and upper back make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs and torso at or nearly parallel to the floor. Your thighs should be hip-width apart with your feet facing forward and your weight distributed evenly through your feet.
2) Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the ball. Grasp each dumbbell with a closed, neutral grip (thumbs wrapped around the handles, palms facing inward) and position them at or just above chest level, aligned with your armpits or slightly wider with a small bend in your elbows. Maintain a neutral wrist position (straight, not bent).
3) Upward Phase: Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") to stabilize your spine and slowly press the dumbbells upward in a wide arc to a position directly above your chest. Arms should be shoulder-width apart or closer, with your elbows fully extended but not locked. Throughout the movement remember to keep your feet pressed into the ground and the hips pushed up towards the ceiling. This will create stability for your body during the movement.
4) Downward Phase: Inhale and slowly lower the dumbbells in unison in a wide arc until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other, elbows slightly flexed and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should maintain contact with the ball, and your torso and thighs should be parallel with the floor.
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…
~ Kiwi ~
Nutritional facts about Kiwi…
On the outside, a kiwi fruit looks like a fuzzy brown egg--appropriate, since it is named after a fuzzy flightless brown bird. Once considered an exotic specialty item, kiwi fruit has become… (More)
Kiwi Fruit/1 medium
Calories
46
Total Fat (g)
0.3
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
2.6
Protein (g)
1
Carbohydrate (g)
11
Cholesterol (mg)
0
Sodium (mg)
4
Vitamin C (mg)
75
Dish for the week…
~ Kiwi Salsa (Serving: 1-½ / Prep Time: 15 min.)
This colorful salsa can be prepared several hours in advance and refrigerated until serving time. Serve with fish or poultry.
4 kiwi fruits, peeled and diced
1/2 cup chopped red bell pepper
2 tablespoons minced scallion
2 tablespoons finely chopped cilantro
2 tablespoons fresh lemon juice
4 teaspoons honey
2 teaspoons finely chopped pickled jalapeqo
In a medium bowl combine kiwi, bell pepper, scallion, cilantro, lemon juice, honey, and jalapeqo. Stir to combine. Chill until serving time.
Nutritional Information
Per 1/2 cup: 103 calories, 0.5g total fat, 0g saturated fat, 0g monounsaturated fat, 0.3g polyunsaturated fat, 4.3g dietary fiber, 2g protein, 26g carbohydrate, 0mg cholesterol, 28mg sodium. Good source of: beta-carotene, fiber, folate, potassium, vitamin C.
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Simply for your SOUL
Relaxation tip for the week…
Get a foot fub...
Yoga pose for the week…
~ The Half Spinal Twist Pose ~
1) Sit in any comfortable cross-legged position.
2) Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
3) Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
4) While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
5) Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
6) Repeat the posture the other side by reversing directions 2-6.
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Other News / Links
Articles…
Brain Longevity
The Breakthrough Medical Program That Improves Your Mind and Memory More
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Acupuncture Eases Painful Tennis Elbow
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Acupuncture Eases Painful Tennis Elbow
Traditional Chinese acupuncture is an effective therapy for reducing pain and improving function in an arm afflicted with a common inflammatory condition called tennis elbow 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/
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