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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: “Fitness to go!” with 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…
Never think that you're not good enough yourself. A man should never think that. People will take you very much at your own reckoning. - Anthony Trollope (1815 - 1882)
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Simply for your BODY
Feel the burn for the week…
~ Back ~
Exercise for the week…
~ Lat Pulldown ~
1)Starting Position: From either a seated or standing position, grasp the handles or bar with a closed, pronated grip (palms facing forwards and thumbs wrapped around the handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance position for better stability, stiffening your core and abdominal muscles to keep your torso erect to prevent excessive arching in the low back.
2) If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid shrugging (depress and retract or pull your shoulders and back) and stiffen your core and abdominal muscles to avoid any arching in the low back.
3) Downward Phase: Gently exhale and pull the bar down towards the upper chest, guiding your elbows down towards your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Continue to pull until the handles or the bar touch the upper-chest area or the elbows begin flare backwards. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).
4) Upward Phase: Inhale and slowly allow the elbows to extend back to the starting position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards. Maintain the position of your torso.
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…
~ Summer Squash ~
Nutritional facts about Summer Squash…
Squashes are gourds, fleshy vegetables protected by a rind, that belong to the Cucurbitaceae family, which also includes melons and cucumbers. Although some grow on…(More)
Summer Squash/1 cup slices cooked
Calories
36
Total Fat (g)
0.6
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
2.5
Protein (g)
2
Carbohydrate (g)
8
Cholesterol (mg)
0
Sodium (mg)
2
Dish for the week…
~ Grilled Squash, Onion & Mozzarella Sandwiches (Serving: 4 / Prep Time: 30 min.)
The spiciness of the sandwich will depend on the type of barbecue sauce you use. We think a tomato-based sauce with a little bit of smoke flavor would be nice.
1 summer squash (8 ounces), cut lengthwise into 1/4-inch-thick slices
1 large red onion, thickly sliced
1/2 cup bottled barbecue sauce
3 tablespoons water
1 red bell pepper, cut lengthwise into 4 flat panels
1 loaf Italian bread (8 ounces), halved lengthwise
1 clove garlic, peeled and halved
1/4 pound fat-free mozzarella cheese, thinly sliced
1. Spray a grill topper with non-stick cooking spray. Preheat the grill to medium.
2. In a large bowl, combine the squash and onion. Add the barbecue sauce and water, and toss to coat.
3. Place the bell pepper, skin-side down, on the grill topper. Lift the yellow squash and red onion from the sauce and place on the grill topper.
4. Grill the vegetables covered, turning the squash and onion occasionally, until crisp-tender, about 10 minutes. Grill the pepper until the skin is charred, about 10 minutes. Transfer the vegetables to a plate. When cool enough to handle, peel the pepper and cut into thick strips.
5. Grill the bread, cut-side down, until lightly toasted, about 30 seconds. Remove the bread from the grill and rub the toasted surface with the garlic cloves.
6. Top one half of the bread with the cheese and vegetables. Close up the sandwich and return to the grill. Grill, covered, until the cheese has melted, about 30 seconds. Cut crosswise into 4 sandwiches.
Nutritional Information
Per serving: 253 calories, 2.8g total fat (.6g saturated), 3mg cholesterol, 4g dietary fiber (1.3g soluble), 40g carbohydrate, 16g protein, 868mg sodium.Good source of: calcium, selenium, thiamin, vitamin C.
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Simply for your SOUL
Relaxation tip for the week…
Flex the muscles in your feet. Hold for a count of 10. Relax.
Yoga pose for the week…
~ Locust 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 your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.
3) Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.
4) Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
5) Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs.
6) Hold the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling.
7) Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.
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Other News / Links
Articles…
Easing the Stress of Infertility
Infertility and its treatment are breeding grounds for stress. Cycles of hope followed by crushing disappointment, along with the high costs and low success rates of medical therapies, can lead to depression, anxiety, and intense frustration. More
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Making a Splash with Water Fitness
Are you ready to take the plunge and try a new fitness activity? How about water exercise? Also known as aquatics, water exercise is one of the best non-impact fitness activities around and just about anybody can participate. Pregnant women, the elderly or overweight, individuals with arthritis or those recovering from an injury can all benefit from the wide variety of aquatics classes currently available…(More)
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Foods to Help You Feel Better
6 ways to add mood-boosting foods to your diet… (More)
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Kearstin McNeill, CEO of Insight Personal Consulting
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http://creativityisme.com/
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
els@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
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