Save the date: March 20th, 2010

Els Life Fitness

Presents

Els Butt and Gut Workout

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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; March 20th, 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 Support GEMS

http://www.elslifefitness.com/

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Els will be featured in:

http://www.classyevents.org/

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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…

~ Abs/Back ~

Exercise for the month…

~ Stability Ball Prone Walkout ~

1) Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.

2) Outward Phase: Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward, lifting your legs off the floor. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball. Maintain a rigid torso so that your legs and trunk form one continuous line. Retract and depress your scapulae (pull your shoulder back and down) as your reach your end position, with your arms fully extended and hands positioned directly under your shoulders. Hold this position briefly.

3) Return Phase: Inhale and slowly walk yourself backwards to your starting position.

4) Exercise Variation (1): To further increase the balance challenge, walk yourself further out until the tops of your feet or toes rest on the top of the ball.

5) Exercise Variation (2): To further increase the balance challenge, raise one leg off the ball while in the static press (walkout) 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…

~ Plums ~

Nutritional facts about Plums…

If you like variety in your snacks, plums are the fruit for you. More than 140 varieties of this colorful fruit are sold fresh in the United States. Plums provide some fiber and Vitamin C. (More)

Plums/2 medium fresh
Calories 73
Total Fat (g)
0.8
Saturated fat (g) 0.1
Monounsaturated fat (g) 0.5
Polyunsaturated fat (g) 0.2
Dietary fiber (g) 2
Protein (g)
1
Carbohydrate (g) 17
Cholesterol (mg) 0
Sodium (mg) 0


Dish for the month…

~ Napa Salad with Plums & Pasta (Serving: 4 / Prep Time: 30 min.)

Napa cabbage is a pleasant and mild vegetable to use in this salad, but use regular cabbage for a more pungent flavor. Try a mixture of red and green cabbage would make an attractive complement to the green apple and red plums in this salad.

• 8 ounces spinach rotini pasta
• 1-1/2 cups plain fat-free yogurt
• 1/2 cup frozen red grape juice concentrate
• 2 tablespoons light mayonnaise
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 2 cups shredded Napa cabbage
• 3 large red plums (6 ounces each), thinly sliced
• 1 Granny Smith apple, cut into 1/2-inch chunks
• 3 tablespoons diced dried apricots
• 2 stalks celery, thinly sliced
• 3 tablespoons coarsely chopped pecans

1. In large pot of boiling water, cook the pasta according to package directions; drain.

2. In large bowl, combine yogurt, grape juice concentrate, mayonnaise, ginger, and salt. Add pasta, napa cabbage, plums, apple, apricots, and celery, stirring to coat. Serve sprinkled with pecans.

Nutritional Information
Per serving: 449 calories, 8.6g total fat (.9g saturated), 4mg cholesterol, 7.5g dietary fiber (3.1g soluble), 86g carbohydrate, 15g protein, 436mg sodium.
Good source of: fiber, folate, iron, niacin, quercetin, potassium, riboflavin, thiamin, 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 Eagle Pose ~

1) Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).

2) Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.

3) Cross your arms at the elbows, left over right.

4) Join the palms of your hands together keeping the fingers pointed upward.

5) Inhale and hold the posture for the duration of the inhaled breath.

6) Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.


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Other News / Links

Articles…

Fish oil Slows the Development of Heart Disease

What the Study Showed
In this well-designed study, German researchers found that fish oils slowed the buildup of plaque in artery walls of patients with heart disease. Results were published in the April 6, 1999 issue of the Annals of Internal Medicine. (More)

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~Channeled Psychic Messages From the Angelics
~One on One Readings – have the conversation with your guides directly!
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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/