Els Life Fitness
Presents
Els Mega Mix Workout for the Soul!
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Come join Els and friends this Saturday for a hour of fitness and fun!
This will be a Mind, Body & Soul Experience…
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Date: Saturday; February 13, 2010
Time: 11:45-1pm
Location: 131 West 72nd Street, New York, NY 10023-3201
(Between Amsterdam and Columbus)
Fee: $12 at the door
($10 in advance through www.elslifefitness.com/featuresnevents.html)
Or $10 at the door if you bring a friend… So spread the word!
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10% of all funds will go to the American Red Cross to support Haiti
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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~ 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…
"Life is like a combination lock; your job
is to find the right numbers, in the
right order so you can have
anything you want."
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Simply for your BODY
Feel the burn for the month…
~ Lower Body ~
Exercise for the month…
~ Dumbbell Front Squat ~
1) Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
2) Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
3) Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
4) Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
5) Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
6) Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
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 month…
~ Soybeans ~
Nutritional facts about Soybeans…
Native to East Asia, soybeans have been a major source of Protein for people in Asia for more than 5,000 years. Soybeans are high in protein (more than any other legume) and fiber, low in carbohydrates and are nutrient-dense. Phytochemicals in soybeans protect the heart against oxidation, inhibit blood clot formation, function as antioxidants and also exert anti-inflammatory actions. Soybeans, compared with other legumes, are higher in essential fatty acids, and are a good source of calcium, magnesium, lecithin, riboflavin, thiamin, fiber, folate (folic acid), and iron. (More)
Edamame/1/2 cup cooked
Calories 127
Total fat (g) 5.8
Saturated fat (g) 0.7
Monounsaturated fat (g) 1.1
Polyunsaturated fat (g) 2.7
Dietary fiber (g) 3.8
Protein (g) 11
Carbohydrate (g) 10
Cholesterol (mg) 0
Sodium (mg) 13
Thiamin (mg) 0.2
Vitamin C (mg) 15
Calcium (mg) 131
Iron (mg) 2.3
Magnesium (mg) 54
Potassium (mg) 485
Dried Soybeans/1/2 cup cooked
Calories 149
Total fat (g) 7.7
Saturated fat (g) 1.1
Monounsaturated fat (g) 1.7
Polyunsaturated fat (g) 4.4
Dietary fiber (g) 5.2
Protein (g) 14
Carbohydrate (g) 9
Cholesterol (mg) 0
Sodium (mg) 1
Riboflavin (mg) 0.3
Folate (mcg) 46
Iron (mg) 4.4
Magnesium (mg) 74
Potassium (mg) 443
Soy Nuts (salted)/1 ounce
Calories 128
Total fat (g) 6.1
Saturated fat (g) 0.9
Monounsaturated fat (g) 1.4
Polyunsaturated fat (g) 3.5
Dietary fiber (g) 2.3
Protein (g) 11
Carbohydrate (g) 9
Cholesterol (mg) 0
Sodium (mg) 46
Riboflavin (mg) 0.2
Folate (mcg) 58
Magnesium (mg) 65
Dish for the month…
~ Pan-Fried ToFu in a Pita (Serving: 4 / Prep Time: 15 min.)
Very rich in isoflavones, soybeans turn up in any number of guises. Tofu is one of the most versatile ingredients made from soybeans. Here, pieces of tofu are marinated, sauteed, and served in pita pockets, accompanied with carrot salad.
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon plus 2 teaspoons cider vinegar
• 1 tablespoon plus 2 teaspoons minced fresh ginger
• 1 tablespoon light brown sugar
• 1/4 teaspoon crushed red pepper flakes
• 1 pound firm tofu, cut into 8 triangles
• 1 tablespoon reduced-fat mayonnaise
• 3 large carrots, shredded
• 1 large red bell pepper, slivered
• 1-1/4 cups alfalfa sprouts
• 2 teaspoons dark sesame oil
• Four 6-inch pitas
1. In medium bowl, stir together 1 tablespoon each of soy sauce, vinegar and ginger, the brown sugar and red pepper flakes. Add tofu, turning to coat, and marinate at least 20 minutes or for up to several hours.
2. In large bowl, combine mayonnaise with remaining 1 tablespoon soy sauce, 2 teaspoons vinegar and 2 teaspoons ginger. Add carrots, bell pepper and 1 cup of sprouts, and toss to combine. Refrigerate until ready to serve.
3. In large nonstick skillet, heat oil over medium heat. Reserving marinade, add tofu to skillet and saute until crisp and golden brown, about 3 minutes per side. Add marinade to pan and cook until syrupy, about 2 minutes.
4. Slit open pitas and spoon carrot mixture in, then top with tofu and any pan juices. Top with remaining alfalfa sprouts.
Nutritional Information
Per serving: 422 calories, 14g total fat, 2.1g saturated fat, 3.2g monounsaturated fat, 7.7g polyunsaturated fat, 4g dietary fiber, 25g protein, 53g carbohydrate, 1mg cholesterol, 687mg sodium.
Good source of: beta-carotene, calcium, iron, isoflavones, magnesium, vitamin C.
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Simply for your SOUL
Relaxation tip for the month…
Have some quite time with a good book…
Yoga pose for the month…
~ The Turned Side-Angle Pose ~
1) Inhale and spread your legs apart slightly further than shoulder distance (about 3-4 feet).
2) Stretch your arms straight out from the shoulders parallel to the floor with your palms facing down.
3) Exhale slowly and turn your right foot toward the right 90 degrees. Bend your right knee about 90 degrees.
4) Place the palm of your left hand flat on the floor next to the outside of your right foot. Rest the right elbow on the outside of the right knee.
5) Stretch the right arm over your head, parallel with the floor, with the inside of the elbow resting on the ear. Hold for abot 30-60 seconds while breathing gently through the nostrils.
6) Slowly return to a standing position and repeat on the other side reversing
directions 2-6.
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Other News / Links
Articles…
Exercise and Menopause
There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to one-half of their lives past menopause; these can be among the most satisfying years of life. The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity. (More)
~~~
Beyond Drugs: Tactics for Dealing with Headaches
Whether it's the brutal vise of a migraine, a congested sinus or the tension type caused by muscle spasms, headaches are one of the primary reasons people visit their doctors, according to recent surveys. Unfortunately, many persistent headache sufferers fail to find real, sustained relief with conventional approaches, and so many are turning to complementary and alternative medicine for added help. (More)
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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:
www.wedmd.com
www.quotationspage.com
www.acefitness.com
www.wholehealthmd.com
www.santosha.com
2) Stretch your arms straight out from the shoulders parallel to the floor with your palms facing down.
3) Exhale slowly and turn your right foot toward the right 90 degrees. Bend your right knee about 90 degrees.
4) Place the palm of your left hand flat on the floor next to the outside of your right foot. Rest the right elbow on the outside of the right knee.
5) Stretch the right arm over your head, parallel with the floor, with the inside of the elbow resting on the ear. Hold for abot 30-60 seconds while breathing gently through the nostrils.
6) Slowly return to a standing position and repeat on the other side reversing
directions 2-6.
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Other News / Links
Articles…
Exercise and Menopause
There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to one-half of their lives past menopause; these can be among the most satisfying years of life. The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity. (More)
~~~
Beyond Drugs: Tactics for Dealing with Headaches
Whether it's the brutal vise of a migraine, a congested sinus or the tension type caused by muscle spasms, headaches are one of the primary reasons people visit their doctors, according to recent surveys. Unfortunately, many persistent headache sufferers fail to find real, sustained relief with conventional approaches, and so many are turning to complementary and alternative medicine for added help. (More)
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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:
www.wedmd.com
www.quotationspage.com
www.acefitness.com
www.wholehealthmd.com
www.santosha.com
