Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer. YES, WE WHERE BLESSED!!! And now let us all bless someone else; we need your help…
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Fit & Fabulous: “It’s all in your Mind” with Ena Shed
http://creativityisme.com/2009/05/08/fit-fabulous-its-all-in-you-mind-with-ena-shed/
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~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
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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…
Misquotations are the only quotations that are never misquoted. - Hesketh Pearson
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Simply for your BODY
Feel the burn for the week…
~ Legs ~
Exercise for the week…
~ Stability ball Hamstring Curl ~
1) Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Gently contract your abdominal/core muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
2) Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press the backs of your lower legs and heels into the ball for additional stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. Continue to press upwards until your legs and hips are straight with your torso and legs in alignment.
3) Upward Phase: Exhale and slowly contract your hamstrings to move your heels towards your hips while plantar flexing (toes pointed away from your shines) your ankles to rest the soles of your feet on top of the ball. Continue to pull your heels towards hips, raising your hips further off the floor. Maintain a stable torso, keeping it parallel with your upper thighs.
4) Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
5) Exercise Variation (1): To increase the balance challenge, move your feet closer together on the stability ball.
6) Exercise Variation (2): To increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.
7) Exercise Variation (3): To increase the balance challenge, raise one leg off the ball in the starting position and curl with one leg.
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…
~ Corn ~
Nutritional facts about Corn…
Corn, a high-carbohydrate food, has been an important nutritional resource for thousands of years, although the corn of our ancestors was a starchier, less tender version of today's corn. Corn that is cultivated today falls into two main categories: sweet corn and field corn. Sweet corn, which was… (More)
Corn/1 cup kernels cooked
Calories
131
Total fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.2
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
3.9
Protein (g)
5
Carbohydrate (g)
32
Cholesterol (mg)
0
Sodium (mg)
8
Folate (mcg)
51
Dish for the week…
~ Corn, Spinach, & Feta Salad with Orange-Mustard Vinaigrette (Serving: 4 / Prep Time: 20 min.)
Seedless red grapes are the surprise ingredient in this sweet and savory spinach salad. This salad is particularly good for eye health, since it is high in lutein & zeaxanthin. Although dark green vegetables are the traditional lutein-rich foods suggested for eye health, there is a whole rainbow of foods that should be considered: Lutein and zeaxanthin are present in corn, red grapes, orange peppers, orange juice, and myriad other red, orange, and yellow fruits and vegetables.
1/2 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon salt
6 cups fresh spinach leaves
2 cups halved, seedless red grapes (12 ounces)
2 cups corn kernels (12 ounces)
1-1/2 cups diced orange bell pepper
1/4 cup diced red onion
4 ounces crumbled feta cheese
1. In a large bowl, whisk together orange juice, oil, mustard, and salt.
2. Add spinach, grapes, corn, bell pepper, and onion and toss to combine. Add feta and toss again.
Nutritional Information
Per serving: 299 calories, 14g total fat, 5.4g saturated fat, 6.5g monounsaturated fat, 1.2g polyunsaturated fat, 5.1g dietary fiber, 9g protein, 40g carbohydrate, 25mg cholesterol, 568mg sodium.Good source of: beta-carotene, fiber, folate, lutein & zeaxanthin, quercetin, riboflavin, vitamin B6, vitamin C, vitamin K.
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Simply for your SOUL
Relaxation tip for the week…
Sit back and have a cup of tea to relax yourself after a long hard day of work.
Yoga pose for the week…
~ The Fish Pose ~
1) Lie flat on the back in the shava-asana.
2) Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3) Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4) Return to the shava-asana.
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Other News / Links
Articles…
Insight Personal Consulting
“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…
Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793
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Health Benefits of Green Tea
Experts explain green tea's potential benefits for everything from fighting cancer to helping your heart.
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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
Services…
Life Coach
Kearstin McNeill, CEO of Insight Personal Consulting
empowerme@insightpersonalconsulting.com
Creativity Is Me
A collaboration of fashion and technologies latest trends.
http://creativityisme.com/
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
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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