http://www.elslifefitness.com/
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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.
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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Simply for your MIND
Food for thought…
A slip of the foot you may soon recover, but a slip of the tongue you may never get over. -Benjamin Franklin
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Simply for your BODY
Feel the burn for the week…
~ Shoulder ~
Exercise for the week…
~ Stability Ball Shoulder Stabilization ~
1) Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.
2) Gently contract your abdominal/core muscles to stiffen your torso and slowly walk backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width or wider apart. Your torso and legs should be in parallel alignment with your arms, resting on the ball.
3) Start with your scapulae in a retracted and depressed position (shoulders pulled down and back) without any arching in the low back while performing the formations listed in the subsequent steps.
4) "I" Formation: Exhale, fully extend both arms and slowly raise them overhead (in line with your torso) in unison until they lie level with your torso. Your thumbs should point towards the ceiling (palms facing each other). Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.
5) "Y" Formation: Exhale, fully extend both arms and slowly raise them in unison at a 45 degree angle from overhead until both lie level with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.
6) "T" Formation: Exhale, fully extend both arms and slowly raise them out to your sides in unison at a 90 degree angle to your body until both lie parallel with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.
7) "W" Formation: Exhale, bend your elbows, raise your arms level with your torso and push your elbows backwards towards your hips in unison. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.
8) Exercise Variation: To increase the balance challenge, this series of exercises can be progressed by bringing your feet together behind you or raising one foot off 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…
~ Beans ~
Nutritional facts about Brown Rice…
Of the many types of edible beans, only a few varieties are eaten fresh--the familiar green snap beans, yellow wax beans, and scarlet runner beans among them. Although dried beans are more concentrated sources of… (More)
Green & Wax Beans/1 cup cooked
Calories
44
Total Fat (g)
0.4
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
4
Protein (g)
2
Carbohydrate (g)
10
Cholesterol (mg)
0
Sodium (mg)
4
Manganese (mg)
0.4
Dish for the week…
~ White Bean & Tomato Salad with Roasted Garlic (Serving: 4 / Prep Time: 40 min.)
Italian cooks have long understood the appetizing affinity between white beans and tomatoes combined with fresh herbs and the mellowness of roasted garlic that goes perfectly with grilled fish or poultry.
1 medium head of garlic (about 3 ounces)
1-1/2 teaspoons olive oil
1/4 cup minced shallots
3/4 teaspoon sage
3 cups diced plum tomatoes
1/3 cup diced celery
1/3 cup diced red onion
3 tablespoons chopped parsley
3 tablespoons minced chives
2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 can (19 ounces) white beans, rinsed and drained
1. Preheat oven to 375°F. Wrap garlic in foil, place on a baking sheet and bake until garlic is soft, about 30 minutes. When cool enough to handle, unwrap, cut off stem end and squeeze out soft garlic inside. Set aside.
2. In a small nonstick skillet, heat oil over low heat. Add shallots and cook, stirring frequently, until shallots are soft, about 3 minutes. Add sage, stirring to coat.
3. Remove from heat and transfer to a large bowl. Stir in tomatoes, celery, onion, parsley, chives, lemon juice, vinegar, and roasted garlic. Add white beans and toss gently to combine.
Nutritional Information
Per serving: 164 calories, 2.9g total fat, 0.3g saturated fat, 1.4g monounsaturated fat, 0.5g polyunsaturated fat, 6.1g dietary fiber, 8g protein, 29g carbohydrate, 0mg cholesterol, 245mg sodium.Good source of: beta-carotene, fiber, lycopene, potassium, vitamin C.
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Simply for your SOUL
Relaxation tip for the week…
Turn off the TV and read a book.
Yoga pose for the week…
~ The Half-Moon Pose ~
1) Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2) Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).
3) Inhale and raise the arms straight up keeping the palms pressed lightly together.
4) Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.
5) Slowly return to the tada-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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Low Folate May Be Linked to Allergies
Early research suggests that low folate levels may be linked to an increased risk for allergy and asthma, but more study is needed to confirm the association.
· Read Full Article
~~~
Coping With Psoriatic Arthritis
Cope with the emotional and physical demands of psoriatic arthritis with these management tips.
· Read Full Article
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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