Save the date: August 15, 2009
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Staying fit is a total Mind, Body & Soul experience!
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.
Yes it's easy as 1,2,3...
Let’s make these steps into your reality!!!
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Location: 1457 Flatbush Ave, Brooklyn, NY 11210
(Liberty Tax Service, on the corner of E. 28th St)
So put on your sneakers & grab a towel, and get ready to work it out!
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Fit & Fabulous: “Fitness to Go!” with Ena Shed
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Come join us at:
Els Life Fitness Networking Family
A soulful awareness networking family where one can share and gain information about health & fitness, spiritually, beauty, business and more…
~ 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…
Go ahead and feel what you truly want to feel. And the power of authentic purpose will move your whole world forward.
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Simply for your BODY
Feel the burn for the week…
~ Lower body ~
Exercise for the week…
~ Dumbbell Step-up ~
1) Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back). Attempt to avoid shrugging your shoulder upwards.
2) Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.
3) Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.
4) An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.
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…
~ Collard Greens ~
Nutritional facts about Collard Greens…
A Cruciferous vegetable with disease-fighting potential, collards, along with kale, are among the oldest members of the cabbage family to be cultivated. Like other cruciferous vegetables, collards are a good source of Vitamin C and are rich in phytochemicals, including sulforaphane and indoles, that may… (More)
Collard Greens/1 cup cooked
Calories
49
Total Fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
5.3
Protein (g)
4
Carbohydrate (g)
9
Cholesterol (mg)
0
Sodium (mg)
17
Beta-carotene (mg)
3.6
Vitamin C (mg)
35
Folate (mcg)
177
Calcium (mg)
226
Manganese (mg)
1.1
Dish for the week…
~ Sautéed Greens with Garlic & Herbs (Serving: 4 / Prep Time: 20 min.)
The greens used here are spinach and kale, but you could substitute other dark, leafy greens, such as mustard greens or collard greens, without losing the considerable carotenoid hit. If you use a pungent green (like mustard or turnip), only use about 8 cups (to 12 cups of a milder green).
2 teaspoons olive oil
3 garlic cloves, slivered
8 cups (loosely packed) torn kale
12 cups (loosely packed) torn spinach leaves
2 teaspoons sugar
1 teaspoon marjoram
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
2 teaspoons fresh lemon juice
1. In a very large nonstick skillet or Dutch oven, heat oil over low heat. Add garlic and cook until soft, about 3 minutes.
2. Increase heat to medium and add kale. Cover and cook, stirring occasionally, until kale has softened, about 4 minutes.
3. Stir in spinach, sprinkle with sugar, marjoram, salt, and cayenne, and cook, uncovered, until spinach has wilted, about 3 minutes longer. Sprinkle with lemon juice and serve.
Nutritional Information
Per serving: 119 calories, 3.5g total fat, 0.5g saturated fat, 1.7g monounsaturated fat, 0.8g polyunsaturated fat, 5.2g dietary fiber, 7g protein, 20g carbohydrate, 0mg cholesterol, 275mg sodium.Good source of: beta-carotene, folate, indoles, iron, lutein & zeaxanthin, magnesium, manganese, potassium, quercetin, vitamin B6, vitamin C, vitamin K.
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Simply for your SOUL
Relaxation tip for the week…
Take a deep breath and exhale slowly…
Yoga pose for the week…
~ Mountain Pose ~
1) 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) Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3) Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
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Other News / Links
Articles…
Red Clover: Better Than Soy?Red clover is a legume in the same plant family as soy. More
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15 Foods To Help You Lose
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too. (More)
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Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma. (More)
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
Recourses:
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http://www.wholehealthmd.com/
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