Save the date: August 15, 2009
Presents
Presents
A Day of Fitness and Fun!
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Staying fit is a total Mind, Body & Soul experience!
1st ~ It starts with the mind. You must make the decision to change your life and improve your health.
2nd ~ You must educate yourself on nutrition and develop healthy eating habits.
3rd ~ You must find a fitness program / activity that makes you happy and then stick with it.
Come join others and myself for a day of fitness & self awareness! Let's make these steps into your reality!!!
Date: Saturday; August 15th, 2009
Time: 1-3pm
Location: 1457 Flatbush Ave, Brooklyn, NY 11210 (Liberty Tax Service, on the corner of E. 28th St)
Fee: $20 at the door ( $15 in advance at http://www.elslifefitness.com/FEATURESnEVENTS.html )
So put on your sneaks & grab a towel, and get ready to work it out!
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10% of all funds will go to support the:
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.
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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…
Don't be afraid to take a big step if one is indicated. You can't cross a chasm in two small jumps.
-David Lloyd George (1863 - 1945)
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Simply for your BODY
Feel the burn for the week…
~ Abs ~
Exercise for the week…
~ Seated Medicine Ball Trunk Rotations ~
1) Starting Position: Sit on a mat/floor with your knees bent, feet together, heels on the floor while holding a medicine ball in your lap close to your body. Start with a light ball (2 lb) and increase the weight of the ball as your fitness level improves. Sit upright with your chest raised towards the ceiling and back erect so that your torso is perpendicular to the floor. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
2) Rotation: Without leaning backwards, exhale and slowly rotate your torso and the ball to one side, keeping the ball close to your body and aligned with the middle of your torso. The ball should not drop towards the floor. Pause briefly at the end range of motion, inhale and then gently exhale while rotating completely to the opposite side. Repeat the movement back and forth.
3) Exercise Progression 1: As your conditioning improves, you can modify your starting position by leaning back halfway to the floor while keeping your knees bent and heels on the floor. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back during the exercise. This exercise variation increases the demands placed upon your abdominal muscles.
4) Exercise Progression 2: As your conditioning levels continue to improve, you can modify your starting position once again by leaning back halfway to the floor and lifting your legs off the floor. Keep your knees bent and feet together during the exercise. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back and avoid any shrugging in your shoulders during the exercise. This exercise variation further increases the demands placed upon your abdominal muscles.
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…
~ Cherries ~
Nutritional facts about Cherries…
Compact, juicy, and colorful, cherries are nicely supplied with nutrients, notably pectin (a soluble fiber that helps control blood cholesterol levels), Vitamin C, and beta-carotene, with some potassium. (Sour cherries, which are sometimes called "pie cherries," have considerably more vitamin C than sweet cherries do, though much of it is lost when the cherries are cooked.)…(More)
Sweet Cherries/1 cup pitted
Calories
104
Total Fat (g)
1.4
Saturated fat (g)
0.3
Monounsaturated fat (g)
0.4
Polyunsaturated fat (g)
0.4
Dietary fiber (g)
3.3
Protein (g)
2
Carbohydrate (g)
24
Cholesterol (mg)
0
Sodium (mg)
0
Sour Cherries/1 cup pitted
Calories
78
Total fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
2.5
Protein (g)
2
Carbohydrate (g)
19
Cholesterol (mg)
0
Sodium (mg)
5
Beta-carotene (mg)
1.1
Vitamin C (mg)
16
Dish for the week…
~ Puffed Cherry Pancake (Serving: 4 / Prep Time: 45 min.)
This custardy pancake (similar to the country French dessert called clafouti) is best eaten warm. If fresh cherries are not in season, substitute an equal quantity of diced plums.
2 teaspoons extra-light olive oil
3/4 cup flour
3 tablespoons granulated sugar
1/4 teaspoon salt
3 large whole eggs
2 large egg whites
1 cup low-fat (1%) milk
3/4 teaspoon vanilla extract
1/4 teaspoon almond extract
3 cups pitted sweet cherries (from about 1-1/2 pounds)
2 teaspoons confectioners' sugar
1. Preheat oven to 425°F. Brush a 10-inch nonstick ovenproof skillet with the olive oil; set aside.
2. In a large bowl, stir together flour, granulated sugar, and salt. Whisk in whole eggs and egg whites until smooth. Stir in milk, vanilla, and almond extract. Fold in cherries.
3. Place oiled pan in oven for 4 minutes. Pour in batter and bake 30 minutes or until puffed and set. Sprinkle confectioners' sugar on top.
Nutritional Information
Per serving: 212 calories, 5.3g total fat, 1.4g saturated fat, 2.4g monounsaturated fat, 0.8g polyunsaturated fat, 2.1g dietary fiber, 8g protein, 34g carbohydrate, 108mg cholesterol, 168mg sodium.Good source of: riboflavin, selenium.
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Simply for your SOUL
Relaxation tip for the week…
Go away for the weekend and leave your phone at home…
Yoga pose for the week…
~ Lotus Pose ~
1) Sit on the floor with the legs stretched out straight in front.
2) Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
3) Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
4) Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
5) The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
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Other News / Links
Articles…
Blueberry Muffin Powerhouse
Berries, rich in antioxidants, may actually help reverse some of the effects of aging. More
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Exercise Classes Ease Low Back PainIn a recent UK study reported in the British Medical Journal, a few weeks of supervised exercise classes provided long-term pain relief and a more permanent resumption of normal activities for low back pain sufferers. More
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How to Choose a Health Club
Are you thinking of joining a health club? How many times have you skipped a workout because the gym is too far away or will be too crowded when you get there? If you’re like a lot of people, the answer is “too many.” (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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