Save the date: September 12, 2009
Els Life Fitness
Presents
Fitness and Breast Cancer Awareness Day!
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Breast Cancer Awareness Month is coming up and there is no better way to acknowledge this important time then to educate others...
Breast Cancer is not just affecting women; it affects all of us...
So come join other and myself for a day of fitness and awareness!
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Date: Saturday; September 12th, 2009
Time: 1-4pm
Location: 1457 Flatbush Ave, Brooklyn, NY 11210
(On the corner of E. 28th St, Btw Glennwood & Farragut Rd ))
Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)
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10% of all funds will go to support the: The AVON 2 Days Breast Cancer Walk
http://www.elslifefitness.com/
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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…
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Fit & Fabulous: “Back to Fall” with Ena Shed
http://www.creativityisme.com/
~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
And much more…
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Simply for your MIND
Food for thought…
You always pass failure on the way to success. - Mickey Rooney (1920 - )
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Simply for your BODY
Feel the burn for the week…
~ Triceps ~
Exercise for the week…
~ Triceps Pulldown ~
1) Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 - 12 inches apart. Assume a split-stance position to stabilize your body, and position your body to allow the cable / band to hang vertically in the starting position. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.
2) Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor. Maintain a neutral wrist position (not in flexion or extension).
3) Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms and maintain your neutral wrist position (not in flexion or extension).
4) Upward Phase: Inhale and slowly return your arms to your starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body. Maintain your neutral wrist position (not in flexion or extension).
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…
~ Quinoa ~
Nutritional facts about Water Quinoa…
Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of Protein, and unlike… (More)
Quinoa/1/2 cup dry
Calories
318
Total Fat (g)
4.9
Saturated fat (g)
0.5
Monounsaturated fat (g)
1.3
Polyunsaturated fat (g)
2
Dietary fiber (g)
5
Protein (g)
11
Carbohydrate (g)
59
Cholesterol (mg)
0
Sodium (mg)
18
Riboflavin (mg)
0.3
Vitamin E (mg)
4.1
Copper (mg)
0.7
Iron (mg)
7.9
Magnesium (mg)
179
Manganese (mg)
1.9
Phosphorus (mg)
349
Potassium (mg)
629
Zinc (mg)
2.8
Dish for the week…
~ Quinoa Pilaf (Serving: 4 / Prep Time: 30 min.)
Quinoa, the principal grain of the Incas, is high in protein and contains all eight essential amino acids. Rinsing the quinoa very well before cooking effectively eliminates its slightly bitter "green" taste.
3/4 cup quinoa
2 teaspoons olive oil
3 scallions, thinly sliced
3 garlic cloves, minced
2-1/2 cups boiling water
3/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup dried cherries (1-1/2 ounces)
1/4 cup chopped pecans or walnuts (1 ounce)
1. Place quinoa in a colander and rinse under cold running water. Drain well.
2. In large skillet, heat oil over medium heat. Add scallions and garlic and cook, stirring frequently, for 2 minutes or until scallions are tender. Stir in quinoa and cook 2 to 3 minutes or until lightly toasted.
3. Add boiling water, salt, and pepper. Reduce to a simmer, cover, and cook 20 to 25 minutes or until quinoa is tender. Stir in cherries and pecans.
Nutritional Information
Per serving: 244 calories, 9.6g total fat, 0.9g saturated fat, 5.4g monounsaturated fat, 2.4g polyunsaturated fat, 3.5g dietary fiber, 6g protein, 38g carbohydrate, 0mg cholesterol, 446mg sodium.Good source of: iron, magnesium, manganese.
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Simply for your SOUL
Relaxation tip for the week…
Treat yourself to a foot rub…
Yoga pose for the week…
~ The Restrained Angle Pose ~
1) Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2) Exhale and bend the knees drawing the feet toward the torso.
3) Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.
4) Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.
5) Release the posture and sit with the legs extended out and hands on the thighs.
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Other News / Links
Articles…
Anticancer Cocktail
The Di Bella anticancer cocktail, a blend of vitamin C, beta-carotene, melatonin, and other supplements that has long been popular in Italy despite the lack of clinical trials. More
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Cycling for Heart HealthRiding a stationary bike for 20 minutes a day markedly improved the heart health of men under age 70 with stable chronic heart failure. More
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Exercise for DiabetesRegular exercise is an effective way to help control blood sugar levels in those with diabetes. More
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Services…
T-Roller
The T-Roller is a massage therapy tool that is designed to allow one to give him or herself a more effective deep tissue massage.
http://www.t-roller.com/
B’cause it’s Mimi
Michelle Mitchum
Soulful therapeutic body products and more…
http://bcauseitsmimi.com/
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 (Liberty Tax Service)
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
(646) 528-7341
els@elslifefitness.com
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.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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