2010-03-07T17:12:00.013-05:00

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/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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."

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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)

~~~

Psychic Photo Readings, By Jali
~A Wonderful Way to Receive Spiritual Guidance ALL from a Picture**A picture can tell a story, a psychic photo reading, can tell you more!
~Channeled Psychic Messages From the Angelics
~One on One Readings – have the conversation with your guides directly!
http://www.psychicphotoreading.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/

2010-02-11T11:41:00.005-05:00

Save the date: February 13, 2010

Els Life Fitness

Presents

Els Mega Mix Workout for the Soul!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Come join Els and friends this Saturday for a hour of fitness and fun!
This will be a Mind, Body & Soul Experience…
~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to the American Red Cross to support Haiti

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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."

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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

2009-11-01T22:30:00.003-05:00

Save the date: November 14, 2009

Back with popular demand! NEW LOCATION!!!

Els Life Fitness

Presents

Fitness, Obesity & Nutrition Awareness Day!

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More then one-third of U.S. adult were obese in 2005-2006. Where do we stand now? And are you amongst this group?

Come join other and myself for a day of fitness and awareness!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Date: Saturday; October 10th, 2009
Time: 12-2pm
Location: 131 West 72nd Street, New York, NY 10023-3201
(Between Amsterdam and Columbus)

Fee: $20 at the door
($15 in advance through www.elslifefitness.com/featuresnevents.html)

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the: Infinity Wellness Foundation

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~
Fit & Fabulous: “Crunch it up!” with Ena Shed
http://www.creativityisme.com/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Tradition is what you resort to when you don't have the time or the money to do it right. - Kurt Herbert Alder

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Simply for your BODY

Feel the burn for the week…

~ Abs ~

Exercise for the week…

~ Supine Reverse Crunches ~

1) Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Hold this position and breathe normally. Use your arms as a balance support.

2) Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.

3) Downward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg.

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…

~ Shrimp ~

Nutritional facts about Shrimp…

Shrimp ranks second to tuna as Americans' favorite seafood. Like chicken, the dense white meat of shrimp has a fresh, mild flavor that combines well with… (More)

Shrimp/3 ounces cooked
Calories
84
Total fat (g)
0.9
Saturated fat (g)
0.3
Monounsaturated fat (g)
0.2
Polyunsaturated fat (g)
0.4
Dietary fiber (g)
0
Protein (g)
18
Carbohydrate (g)
0
Cholesterol (mg)
166
Sodium (mg)
191
Vitamin B12 (mcg)
1.3
Iron (mg)
2.6
Selenium (mcg)
34

Dish for the week…

~ Sautéed Shrimp with Basil & Cherry Tomatoes (Serving: 4 / Prep Time: 30 min.)

If you like, turn this into a one-dish dinner by tossing the shrimp and its sauce with a bowl of pasta. Serve a salad of mixed greens on the side.

2 teaspoons olive oil
2 scallions, thinly sliced
3 cloves garlic, slivered
1 pound large shrimp, shelled and deveined
2 cups halved cherry tomatoes (red and yellow)
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/4 cup chopped fresh mint

1. In a large nonstick skillet, heat the oil over medium heat. Add the scallions and garlic, and cook until the scallions are slightly softened, about 1 minute.

2. Add the shrimp and cook until opaque on the outside but still a bit translucent in the center, about 3 minutes. With a slotted spoon, transfer the shrimp to a plate.

3. Add the cherry tomatoes, basil, and salt to the skillet and cook until the tomatoes are softened and begin to get juicy, about 4 minutes.

4. Return the shrimp to the skillet. Stir until opaque throughout, about 1 minute. Stir in the mint and serve.

Nutritional Information
Per serving: 108 calories, 3.3g total fat (.6g saturated), 135mg cholesterol, 1.4g dietary fiber (.2g soluble), 4g carbohydrate, 15g protein, 454mg sodium.Good source of: selenium, vitamin B12, vitamin D.

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Simply for your SOUL

Relaxation tip for the week…

Smile :0)

Yoga pose for the week…

~ Shooting Bow 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 reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

3) Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back as much s possible and hold the posture for the duration of the inhale breath.

4) Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.

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Other News / Links

Articles…

Pressing a Point for Sound Sleep
Acupressure, a form of traditional Chinese medicine that involves pressing particular points on the body to stimulate the flow of vital energy or qi. More

~~~
Red Wine's Secret Weapon Red wine contains an ingredient called resveratrol that, in the lab, caused cancer cells to die off in an early stage of the cancer process. More

~~~
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
(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/

2009-09-19T10:49:00.008-04:00

Save the date: October 10, 2009

Els Life Fitness

presents

Fitness, Obesity & Nutrition Awareness Day!

Date: Saturday; October 10th, 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)

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the: Infinity Wellness Foundation

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~
Fit & Fabulous Quick Tips: “Let's Get Busy” with Ena Shed
http://creativityisme.com/category/fit-and-fabulous/

~~~

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Education is the ability to listen to almost anything without losing your temper or your self-confidence. - Robert Frost (1874 - 1963)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Biceps ~

Exercise for the week…

~ Dumbbell Preacher Curl ~

1) Starting Position: Sit or stand with the backside of your upper and lower arm resting on the support pad while holding a dumbbell in a supinated or underhand grip (palms facing upward towards the ceiling). In either position, stiffen your core and abdominal muscles to stabilize your spine during the movement. If standing, assume a split-stance position to stabilize your body.

2) Upward Phase: Exhale and slowly raise the dumbbell away from the support pad by bending the elbow and bringing the dumbbell towards you. Maintain a neutral wrist (avoid flexion or extension of the wrist) and avoid shifting your body backwards and arching your back during the lifting movement. Continue raising the dumbbell until the elbow is fully flexed.

3) Downward Phase: Inhale and slowly lower the dumbbell in a controlled manner back towards the starting position where the backside of the upper and lower arm rest upon the support pad.

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…

~ Papaya ~

Nutritional facts about Papaya…

The romance and lure of the tropics is part of the papaya's appeal, even though this fruit is no longer as exotic as it once was. Today, papayas are relatively easy to buy. Sweet and refreshing, they also supply good amounts of Vitamin C and folate (folic acid), and some potassium. Papayas also contain an Enzyme called papain, which aids in digestion. (More)

Papaya/1 cup cubes
Calories
55
Total Fat (g)
0.2
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0
Dietary fiber (g)
2.5
Protein (g)
1
Carbohydrate (g)
14
Cholesterol (mg)
0
Sodium (mg)
4
Vitamin C (mg)
87
Folate (mcg)
53

Dish for the week…

~ Papaya-Tangerine Cheese Pie (Serving: 8 / Prep Time: ? min.)

There are lots of glorious flavors (ginger, tangerine, papaya, and orange) at play in this marvelous summertime pie. You will need to start the yogurt cheese a day ahead.

3 cups plain nonfat yogurt
4 ounces (about 17) gingersnaps
2 tablespoons extra-light olive oil
1/3 cup reduced-fat sour cream
1/4 cup sugar
2 teaspoons grated tangerine or orange zest
1/2 teaspoon vanilla extract
2 teaspoons unflavored gelatin
1/4 cup frozen tangerine or orange juice concentrate, thawed
1-3/4 cups peeled, chopped papaya (about 1 large)
1 cup canned juice-packed mandarin oranges, well drained

1. Set a large strainer lined with cheesecloth or white paper towels over a bowl. Spoon in yogurt and allow to drain, loosely covered in the refrigerator, until yogurt has reduced to 1-3/4 cups and is the consistency of soft cream cheese.

2. Preheat oven to 350°F. In food processor, process gingersnaps to fine crumbs. Add oil and process briefly to combine. Press crumb mixture into bottom and up sides of a 9-inch pie pan. Bake until crumbs are set, about 12 minutes. Transfer to a wire rack to cool.

3. In medium bowl, beat together yogurt cheese and sour cream until smooth. Beat in sugar, tangerine zest and vanilla, and set aside.

4. In small saucepan, sprinkle gelatin over tangerine juice concentrate. Warm mixture over low heat, stirring just until gelatin is dissolved, then remove from heat. Beat gelatin mixture into yogurt cheese mixture.

5. Stir 1-1/2 cups of papaya into yogurt cheese mixture. Pour filling into prepared crust. Refrigerate until the filling is set, 6 hours or overnight.

6. Just before serving, top pie with remaining papaya and mandarin oranges.

Nutritional Information
Per serving: 204 calories, 5.8g total fat, 1.5g saturated fat, 3.3g monounsaturated fat, 0.5g polyunsaturated fat, 1.5g dietary fiber, 6g protein, 34g carbohydrate, 5mg cholesterol, 153mg sodium.Good source of: vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Close your eyes take a deep breath and picture your self in your favorite place…

Yoga pose for the week…

~ The Salutation Pose ~

1) Sit comfortably in the vajra-asana (thunderbolt pose).

2) Kneel up on your knees until your back, buttocks and thighs are aligned.

3) Extend your left foot foward bending your left knee at about a 90 degree angle.

4) Place the palms of your hands together at the heart in the anjali-mudra.

5) Raise your arms stright up keeping the palms together while bending the head backward and looking up.

6) Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.

7) Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Acupuncture Without the Needles Curious about acupuncture, but not crazy about needles? Electroacupuncture may be in your future. More

~~~
Autumn and Chronic Fatigue Two medical studies of chronic fatigue syndrome, one British, one American, suggest that the disease might be triggered by an infection. More

~~~
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)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

Just Ask Us Travel

Daria and Wendy Petties

Travel Agents

http://www.justaskustravel.com/

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
http://www.blogger.com/www.insightpersonalconsulting.com
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/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

2009-08-31T20:46:00.018-04:00

Save the date: September 12, 2009

Els Life Fitness

Presents

Fitness and Breast Cancer Awareness Day!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

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)

~~~~~~~~~~~~~~~~~~~~~~~~~~~
10% of all funds will go to support the: The AVON 2 Days Breast Cancer Walk

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~
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

~ Fitness Video Tips & More

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

You always pass failure on the way to success. - Mickey Rooney (1920 - )

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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).

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~
Cycling for Heart Health Riding a stationary bike for 20 minutes a day markedly improved the heart health of men under age 70 with stable chronic heart failure. More

~~~
Exercise for Diabetes Regular exercise is an effective way to help control blood sugar levels in those with diabetes. More

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

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/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

2009-08-09T20:19:00.004-04:00

Save the date: August 15, 2009

Els Life Fitness

Presents

A Day of Fitness and Fun!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

Yes it's easy as 1,2,3...

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 through www.elslifefitness.com/featuresnevents.html)

So put on your sneakers & grab a towel, and get ready to work it out!

~~~~~~~~~~~~~~~~~~~~~~~~~~~
10% of all funds will go to support the: Food Bank for NY

http://www.elslifefitness.com/

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

We all carry around so much pain in our hearts. Love and pain and beauty. They all seem to go together like one little tidy confusing package. It's a messy business, life. It's hard to figure--full of surprises. Some good. Some bad. - Henry Bromel, Northern Exposure, The Big Kiss, 1991.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Back ~

Exercise for the week…

~ Bird-Dog ~

1) Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body).

2) Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders.

3) Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.

4) Upward Phase: This exercise involves simultaneous movement of your leg and contralateral (opposite) arm. This exercise is best performed facing a mirror. Hip Extension: Slowly extend your left hip (raise and straighten the knee) attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. Your goal is to keep both hips parallel to the floor. The use of a light bar placed across the hips, parallel to the waistline of your pants, provides visual feedback to hip rotation and what corrections are needed.

5) Shoulder flexion: Slowly flex your right arm (raise and straighten the arm) attempting to raise it until it is at, or near parallel, to the floor without any tilting at the shoulders. Your goal is to keep the both shoulders parallel to the floor. The use of a light bar placed across the shoulders provides visual feedback to shoulder rotation and what corrections are needed. Your head should remain aligned with the spine throughout the movement.

6) The degree of hip extension and shoulder flexion is determined by the ability to control against movement in the low back. As the leg is raised, individuals may witness an increase in lumbar lordosis (low back sagging). Only raise the limbs to heights where the low back position can be maintained through the combined actions of the core and abdominal muscles.

7) Downward Phase: Gently lower yourself back to your starting position and repeat with the opposite limbs.

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…

~ Water Chestnuts ~

Nutritional facts about Water Chestnuts…

Anyone who has eaten in a Chinese restaurant is probably familiar with water chestnuts: Their crisp white flesh has a mildly sweet flavor and a crunchy texture that is actually closer to apples than to any kind of nut. In their fresh form, they do look like chestnuts, but they are not nuts. When added to dishes, they contribute hardly any Fat. (More)

Dish for the week…

~ Thai-Style Vegetable Stew (Serving: 4 / Prep Time: 25 min.)

The Thai influence here is in the form of chopped fresh mint and basil. If you have the time, drains the tofu on paper towels for awhile to firm it up before adding to the stew. A really good accompaniment to this would be jasmine rice flavored with 1/4 teaspoon of coconut extract in the cooking water.

2 teaspoons olive oil
4 scallions, thinly sliced
2 tablespoons minced fresh ginger
1 pound cremini mushrooms, thickly sliced
1 can (14-1/2 ounces) no-salt-added stewed tomatoes
1 tablespoon fresh lime juice
1/2 teaspoon salt
1 teaspoon light brown sugar
1 cup frozen peas
1 can (8 ounces) sliced water chestnuts, drained
1/3 cup chopped fresh mint
1/3 cup chopped fresh basil
8 ounces extra-firm tofu, cut into 1-inch cubes

1. In a large nonstick skillet, heat the oil over medium heat. Add the scallions and ginger, and cook, stirring frequently, until the scallions are softened, about 2 minutes.

2. Add the mushrooms and cook, stirring occasionally, until the mushrooms are almost tender, about 4 minutes.

3. Stir in the stewed tomatoes, lime juice, brown sugar, and salt, and bring to a boil. Add the peas, water chestnuts, mint, and basil, and simmer gently for 3 minutes to blend the flavors.

4. Stir in the tofu and simmer just until it is warmed through, about 3 minutes.

Nutritional Information
Per serving: 225 calories, 7.8g total fat (0.9g saturated), 0mg cholesterol, 9g dietary fiber (0.9g soluble), 28g carbohydrate, 15g protein, 369mg sodium.Good source of: calcium, fiber, iron, niacin, potassium, riboflavin, selenium, thiamin.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Get a back rub…

Yoga pose for the week…

~ The Plow Pose ~

1) Lie flat on the back in the shava-asana.

2) Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3) Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

4) Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.

5) Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.

6) Reverse the steps to return to the shava-asana.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Blueberry Muffin Powerhouse
Berries, rich in antioxidants, may actually help reverse some of the effects of aging. More

~~~
Can antioxidants cause cancer?

For years, scientists believed carotenoids and retinoids, such as the Antioxidant Vitamin A, might help prevent two major causes of death in the United States – lung cancer and cardiovascular disease. But a 1995 landmark study found the combination supplementation of beta-carotene and vitamin A may actually increase your risk of developing or dying from lung cancer or cardiovascular disease. (More)

~~~
Active Seniors Enjoy Life More
Good news for older adults: part of the prescription for a healthier, better retirement is exercise. Physical activity protects against declining health and fitness and adds years to your life. Join the growing number of older adults who are actively demonstrating that exercise helps keep a body strong. (More)
~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness? (8/3)

2009-08-03T21:16:00.007-04:00

Save the date: August 15, 2009

Els Life Fitness

Presents

A Day of Fitness and Fun!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

Yes it's easy as 1,2,3...

Come join others and myself for a day of fitness & self awareness!
Let’s make these steps into your reality!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

So put on your sneakers & grab a towel, and get ready to work it out!

~~~~~~~~~~~~~~~~~~~~~~~~~~~
10% of all funds will go to support the: Food Bank for NY

http://www.elslifefitness.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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…

~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Fitness to Go!” with Ena Shed

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Poor is the man whose pleasures depend on the permission of another. - Madonna (1958 - )

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Chest ~

Exercise for the week…

~ Stability Ball Dumbbell Press ~

1) Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) holding dumbbells, with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your head, shoulders, and upper back make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs and torso at or nearly parallel to the floor. Your thighs should be hip-width apart with your feet facing forward and your weight distributed evenly through your feet.

2) Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the ball and maintain this position throughout the exercise. Grasp each dumbbell with a closed, pronated grip (thumbs wrapped around the handles, palms facing forward) and position them at, or just above chest level, aligned with your armpits. Maintain a neutral wrist position (straight, not bent).

3) Upward Phase: Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") to stabilize your spine and slowly press the dumbbells upward to a position directly above your chest with your elbows extended, but not locked. Your hands should be shoulder width-apart or closer, and wrists neutral (straight, not bent). Keep your feet pressed into the floor and your hips pushed up towards the ceiling to maintain stability and control during the exercise.

4) Downward Phase: Inhale and slowly lower the dumbbells in unison until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should maintain contact with the ball, and your torso and thighs should be parallel with the floor.

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…

~ Cantaloupe ~

Nutritional facts about Cantaloupes…

Cantaloupes (although you might not notice the resemblance) are related to squashes, and rank somewhere between summer and winter squashes in terms of nutritiousness. They resemble summer squashes in their high water content and low Calorie count. But like pumpkin or butternut squash, its… (More)

Cantaloupe/1 cup cubes
Calories
56
Total Fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
1.3
Protein (g)
1
Carbohydrate (g)
13
Cholesterol (mg)
0
Sodium (mg)
14
Beta-carotene (mg)
3.1
Vitamin C (mg)
68
Potassium (mg)
494

Dish for the week…

~ Gingered Cantaloupe with Kiwi & Toasted Almonds (Serving: 4 / Prep Time: 60 min.)

Two kinds of ginger, crystallized and fresh, add a singular spark and texture to this remarkably pretty and refreshing height-of-summer dessert.

2 tablespoons frozen apple juice concentrate, thawed
2 tablespoons water
1 tablespoon honey
3 tablespoons finely chopped crystallized ginger
1/2 teaspoon grated fresh ginger
1 small cantaloupe (about 2 pounds): peeled, seeded, and cut into 1/2-inch chunks
3 kiwis: peeled, halved lengthwise, and cut crosswise into 1/4-inch-thick half-moons
2-1/2 tablespoons slivered almonds (about 1 ounce), toasted

1. In a large serving bowl, whisk together apple juice concentrate, water and honey. Stir in crystallized ginger and fresh ginger. Fold in cantaloupe and kiwi. Cover and refrigerate at least 30 minutes, stirring several times, to blend flavors.

2. Serve fruit sprinkled with toasted almonds.

Nutritional Information
Per serving: 195 calories, 4.4g total fat, 0.4g saturated fat, 2.4g monounsaturated fat, 0.8g polyunsaturated fat, 3.8g dietary fiber, 3g protein, 40g carbohydrate, 0mg cholesterol, 25mg sodium.Good source of: beta-carotene, potassium, vitamin C, flavanoids, vitamin E

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

SMILE!!!

Yoga pose for the week…

~ One Leg Pose ~

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

2) Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).

3) Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.

4) Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.

5) Pause for a moment then swing the leg backward while bending forward at the waist.

6) Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.

7) Hold the posture for at least 30 seconds and then return slowly to a standing position.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Can Foods Actually Reverse Aging?
Balance, coordination, and short-term memory are some of the things we begin to lose as we age. Amazingly, a new study suggests we can not only slow, but perhaps actually reverse, these signs of aging with a simple food: the blueberry. More

~~~
Cinnamon Power
New research reveals cinnamon's antimicrobial potential. More

~~~
Healthy Alternatives for Your Summer BBQ
Yea, it’s barbeque season! But before you fire up the grill to enjoy baby back ribs, hamburgers, pork chops, hot dogs and serve those with mayonnaise-laden side dishes and rich desserts, consider how these fatty and sugary foods will affect your bikini-ready body. (More)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
(646) 528-7341
http://www.elslifefitness.com/
http://www.elslifefitnessnetwork.ning.com/
els@elslifefitness.com

Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/

What's going on with Els Life Fitness? (7/27)

2009-07-27T23:07:00.009-04:00

Save the date: August 15, 2009

Presents

A Day of Fitness and Fun!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

Yes it's easy as 1,2,3...

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 through www.elslifefitness.com/featuresnevents.html)

So put on your sneakers & grab a towel, and get ready to work it out!

~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the:

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Fitness to Go!” with Ena Shed

~~~
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…

~~~

~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Red Clover: Better Than Soy?Red clover is a legume in the same plant family as soy. More

~~~
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)

~~~
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)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness? (7/20)

2009-07-20T08:45:00.019-04:00

Save the date: August 15, 2009

Presents

A Day of Fitness and Fun!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10% of all funds will go to support the:

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Fitness to Go!” with Ena Shed

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Blueberry Muffin Powerhouse
Berries, rich in antioxidants, may actually help reverse some of the effects of aging. More

~~~
Exercise Classes Ease Low Back Pain In 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

~~~
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)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness? (7/12)

2009-07-12T13:25:00.013-04:00

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Fitness to go!” with Ena Shed…

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Never think that you're not good enough yourself. A man should never think that. People will take you very much at your own reckoning. - Anthony Trollope (1815 - 1882)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Back ~

Exercise for the week…

~ Lat Pulldown ~

1)Starting Position: From either a seated or standing position, grasp the handles or bar with a closed, pronated grip (palms facing forwards and thumbs wrapped around the handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance position for better stability, stiffening your core and abdominal muscles to keep your torso erect to prevent excessive arching in the low back.

2) If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid shrugging (depress and retract or pull your shoulders and back) and stiffen your core and abdominal muscles to avoid any arching in the low back.

3) Downward Phase: Gently exhale and pull the bar down towards the upper chest, guiding your elbows down towards your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Continue to pull until the handles or the bar touch the upper-chest area or the elbows begin flare backwards. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).

4) Upward Phase: Inhale and slowly allow the elbows to extend back to the starting position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards. Maintain the position of your torso.

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…

~ Summer Squash ~

Nutritional facts about Summer Squash…

Squashes are gourds, fleshy vegetables protected by a rind, that belong to the Cucurbitaceae family, which also includes melons and cucumbers. Although some grow on…(More)

Summer Squash/1 cup slices cooked
Calories

36
Total Fat (g)
0.6
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
2.5
Protein (g)
2
Carbohydrate (g)
8
Cholesterol (mg)
0
Sodium (mg)
2

Dish for the week…

~ Grilled Squash, Onion & Mozzarella Sandwiches (Serving: 4 / Prep Time: 30 min.)

The spiciness of the sandwich will depend on the type of barbecue sauce you use. We think a tomato-based sauce with a little bit of smoke flavor would be nice.

1 summer squash (8 ounces), cut lengthwise into 1/4-inch-thick slices
1 large red onion, thickly sliced
1/2 cup bottled barbecue sauce
3 tablespoons water
1 red bell pepper, cut lengthwise into 4 flat panels
1 loaf Italian bread (8 ounces), halved lengthwise
1 clove garlic, peeled and halved
1/4 pound fat-free mozzarella cheese, thinly sliced

1. Spray a grill topper with non-stick cooking spray. Preheat the grill to medium.

2. In a large bowl, combine the squash and onion. Add the barbecue sauce and water, and toss to coat.

3. Place the bell pepper, skin-side down, on the grill topper. Lift the yellow squash and red onion from the sauce and place on the grill topper.

4. Grill the vegetables covered, turning the squash and onion occasionally, until crisp-tender, about 10 minutes. Grill the pepper until the skin is charred, about 10 minutes. Transfer the vegetables to a plate. When cool enough to handle, peel the pepper and cut into thick strips.

5. Grill the bread, cut-side down, until lightly toasted, about 30 seconds. Remove the bread from the grill and rub the toasted surface with the garlic cloves.

6. Top one half of the bread with the cheese and vegetables. Close up the sandwich and return to the grill. Grill, covered, until the cheese has melted, about 30 seconds. Cut crosswise into 4 sandwiches.

Nutritional Information
Per serving: 253 calories, 2.8g total fat (.6g saturated), 3mg cholesterol, 4g dietary fiber (1.3g soluble), 40g carbohydrate, 16g protein, 868mg sodium.Good source of: calcium, selenium, thiamin, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Flex the muscles in your feet. Hold for a count of 10. Relax.

Yoga pose for the week…

~ Locust Pose ~

1) Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2) Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.

3) Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.

4) Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.

5) Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs.

6) Hold the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling.

7) Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Easing the Stress of Infertility
Infertility and its treatment are breeding grounds for stress. Cycles of hope followed by crushing disappointment, along with the high costs and low success rates of medical therapies, can lead to depression, anxiety, and intense frustration. More

~~~
Making a Splash with Water Fitness
Are you ready to take the plunge and try a new fitness activity? How about water exercise? Also known as aquatics, water exercise is one of the best non-impact fitness activities around and just about anybody can participate. Pregnant women, the elderly or overweight, individuals with arthritis or those recovering from an injury can all benefit from the wide variety of aquatics classes currently available…(More)

~~~
Foods to Help You Feel Better
6 ways to add mood-boosting foods to your diet… (More)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
els@elslifefitness.com

Recourses:
http://www.wedmd.com/
http://www.quotationspage.com/
http://www.acefitness.com/
http://www.wholehealthmd.com/
http://www.santosha.com/
http://wso.williams.edu/orgs/peerh/index.html

Wha't going on with Els Life Fitness? (6/28)

2009-06-28T09:44:00.007-04:00

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Jump-start towards your perfect beach body today”
with Ena Shed… http://creativityisme.com/2009/06/08/fit-fabulous-jump-start-towards-your-perfect-beach-body-today-by-ena-shed/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

If you haven't found something strange during the day, it hasn't been much of a day. - John A. Wheeler

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Triceps ~

Exercise for the week…

~ Stability ball dumbbell overhead triceps extension ~

1) Starting Position: Sit on a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet firmly placed on the floor, hip-width or wider apart. Hold a dumbbell with both hands wrapped around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine.

2) Upward Phase: Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Maintain your balance and avoid changing the position of your head, torso, upper arms, wrists and feet. Keep your feet pressed into the floor and your hips pressed up towards the ceiling to maintain stability throughout the entire movement.

3) Downward Phase: Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90 degree bend or until your upper arms begin to move backwards, but avoid making contact with the back of your head. Avoid changing the position in your head, torso, upper arms, wrists and feet.

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…

~ Brussels Sprouts ~

Nutritional facts about Brussels Sprouts…

Named after the capital of Belgium, where they may have first been cultivated, Brussels sprouts look like diminutive heads of cabbage. The resemblance is not… (More)

Brussels sprouts/1 cup cooked
Calories
61
Total Fat (g)
0.8
Saturated fat (g)
0.2
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.4
Dietary fiber (g)
4.1
Protein (g)
4
Carbohydrate (g)
14
Cholesterol (mg)
0
Sodium (mg)
33
Vitamin C (mg)
97
Folate (mcg)
94
Manganese (mg)
0.4
Potassium (mg)
495

Dish for the week…

~ Brussels Sprouts with Chestnuts (Serving: 4 / Prep Time: 55 min.)

Dried chestnuts, available in specialty shops, make a good stand-in for fresh. Cook them in boiling water until tender and proceed with the recipe starting with Step 2. If you like, you may substitute frozen Brussels sprouts for the fresh. Make an "X" with a paring knife in the trimmed end of each sprout to ensure the centers are tender.

1 pound fresh chestnuts
1 pound Brussels sprouts, stem ends trimmed
2 teaspoons olive oil
2 scallions, thinly sliced
2 cloves garlic, finely chopped
1/2 teaspoon salt
1/2 teaspoon rosemary
1 teaspoon grated lemon zest
2 teaspoons cold unsalted butter

1. With sharp paring knife, cut an "X" into flat side of each chestnut. In large saucepan of boiling water, cook chestnuts 15 minutes until tender; drain. When cool enough to handle, peel and quarter chestnuts.

2. Meanwhile, in steamer, steam Brussels sprouts 7 minutes until tender; drain well.

3. In large skillet, heat oil over low heat. Add scallions and garlic and cook 2 minutes until scallions are tender. Stir in chestnuts, Brussels sprouts, salt, and rosemary and cook until chestnuts and Brussels sprouts are piping hot.

4. Add lemon zest and 1/4 cup of water and bring to a boil. Remove from heat and swirl in butter.

Nutritional Information
Per serving: 331 calories, 7.4g total fat, 2.1g saturated fat, 3.2g monounsaturated fat, 1.6g polyunsaturated fat, 13g dietary fiber, 6g protein, 63g carbohydrate, 5mg cholesterol, 321mg sodium. Good source of: fiber, magnesium, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin K.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.

Yoga pose for the week…

~ King of the dance Pose ~

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

2) Inhale and bend the right leg backward grasping the left foot with your left hand while simultaneously extending the right arm straight out in front.

3) Continue raising the right arm upward until it is about 45 degrees from the floor while lifting the left leg as high as possible with the left arm.

4) Hold the posture while breathing gently through the nostrils. Keep your gaze fixed slightly above the horizon.

5) Remain in the nataraja-asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Am I Hungry: What to Do When Diets Don't WorkFor an alternative approach to managing weight without dieting, this book provides a focused, step-by-step plan…More

~~~
Cross-training for Fun and Fitness
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training… (More)

~~~
Tai Chi May Ease Arthritis Pain
Practicing the traditional Chinese martial art tai chi may reduce arthritis pain and disability, according to a new research review… (More)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
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“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/
http://wso.williams.edu/orgs/peerh/index.html

Wha't going on with Els Life Fitness? (6/21)

2009-06-21T11:06:00.000-04:00

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Jump-start towards your perfect beach body today”
with Ena Shed…
http://creativityisme.com/2009/06/08/fit-fabulous-jump-start-towards-your-perfect-beach-body-today-by-ena-shed/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program
~ Video Fitness Tips

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

There's no present. There's only the immediate future and the recent past. - George Carlin

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Biceps ~

Exercise for the week…

~ Standing Dumbbell Hammer Curls ~

1) Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body). Position the dumbbells alongside your thighs with your elbows fully extended. Assume a split-stance position to stabilize your body, 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) Upward Phase: Exhale and slowly flex (bend) one or both elbows in unison until the dumbbell(s) near(s) the front of your shoulder. It performing alternating arm curls, the opposite arm should remain in the starting position. Perform the curl while keeping your torso erect (no arching your low back) or without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement.

3) Downward Phase: Inhale and gently lower the dumbbells back towards your starting position until the elbow(s) is/are fully extended, keeping the dumbbell in the neutral position. Maintain your split-stance, torso and shoulder position and if performing alternating arm curls, repeat to the opposite side.

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…

~ Peaches ~

Nutritional facts about peaches…

The third most popular fruit grown in the United States (right behind apples and oranges), sweet, juicy peaches supply some beta-carotene (especially the darker-fleshed varieties) and Vitamin C. They also supply… (More)

Fresh Peaches/1 medium
Calories
42
Total Fat (g)
0.1
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0
Dietary fiber (g)
2
Protein (g)
1
Carbohydrate (g)
11
Cholesterol (mg)
0
Sodium (mg)
0
Dried Peaches/1/4 cup
Calories
96
Total fat (g)
0.3
Saturated fat (g)
0
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
3.3
Protein (g)
1
Carbohydrate (g)
25
Cholesterol (mg)
0
Sodium (mg)
3

Dish for the week…

~ Peach-Blueberry Crumble (Serving: 8 / Prep Time: 50 min.)

Peach skins are ediblebut but many people like to remove them before cooking with fresh peaches. To peel them easily, drop the peaches in boiling water for about 45 seconds. Remove them and run the peaches under very cold water immediately to stop the cooking. Make a cut into the skin with a sharp paring knife, then peel it off with your fingers.

1-1/2 pounds peaches, cut into 1/2-inch-thick wedges
1 pint blueberries
1 cup packed light brown sugar
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/8 teaspoon allspice
1/2 cup flour
1/3 cup old-fashioned rolled oats
3 tablespoons unsalted butter, cut into small pieces
2 tablespoons reduced-fat sour cream

1. Preheat the oven to 375°F. Spray a 6-cup glass or ceramic baking dish with nonstick cooking spray.

2. In a large bowl, combine the peaches, blueberries, 2/3 cup of the brown sugar, the lemon zest, lemon juice, allspice, and 2 tablespoons of the flour. Toss gently to distribute the ingredients. Spoon the mixture into the baking dish.

3. In a large bowl, stir together the remaining 6 tablespoons flour, the remaining 1/3 cup brown sugar, and the oats. With a pastry blender or 2 knives, cut in the butter and sour cream until the mixture resembles coarse crumbs.

4. Sprinkle the oat mixture over the fruit and bake for 30 minutes, or until the topping is browned and the fruit is bubbling, about 30 minutes. Serve warm or at room temperature.

Nutritional Information
Per serving: 228 calories, 5.2g total fat (3.1g saturated), 14mg cholesterol, 2g dietary fiber (.9g soluble), 45g carbohydrate, 2g protein, 16mg sodium.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Loosen your clothing and get comfortable…

Yoga pose for the week…

~ HeadStand Pose ~

1) Sit in a kneeling position with the buttocks resting on the heels of the feet.

2) Lean forward and place the forearms on the floor in front while keeping the elbows about shoulder distance apart. Interlock the fingers of both hands.

3) Place the top of the head flat on the floor with the back of the head pressed against the inside of the interlocked fingers.

4) Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.

5) Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Olive Oil May Reduce Rheumatoid Arthritis RiskResearchers found that a lifetime of eating large quantities of olive oil and cooked vegetables greatly reduces the risk of developing rheumatoid arthritis. More

~~~
A walk a day
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at… (more)

~~~
Why Buy Bottled Water? It's Convenient
Study: When People Buy Bottled Water, Health Is Not Usually Their Primary Motivation… (More)

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
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“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/
http://wso.williams.edu/orgs/peerh/index.html

Wha't going on with Els Life Fitness? (6/15)

2009-06-15T23:29:00.000-04:00

http://www.elslifefitness.com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.

~~~
Fit & Fabulous: “Jump-start towards your perfect beach body today”
with Ena Shed… http://creativityisme.com/2009/06/08/fit-fabulous-jump-start-towards-your-perfect-beach-body-today-by-ena-shed/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

And much more…

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Always and never are two words you should always remember never to use. - Wendell Johnson

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Chest ~

Exercise for the week…

~ Stability Ball Dumbbell Fly ~

1) Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) holding dumbbells with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your head, shoulders and upper back make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs and torso at or nearly parallel to the floor. Your thighs should be hip-width apart with your feet facing forward and your weight distributed evenly through your feet.

2) Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the ball. Grasp each dumbbell with a closed, neutral grip (thumbs wrapped around the handles, palms facing inward) and position them at or just above chest level, aligned with your armpits or slightly wider with a small bend in your elbows. Maintain a neutral wrist position (straight, not bent).

3) Upward Phase: Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") to stabilize your spine and slowly press the dumbbells upward in a wide arc to a position directly above your chest. Arms should be shoulder-width apart or closer, with your elbows fully extended but not locked. Throughout the movement remember to keep your feet pressed into the ground and the hips pushed up towards the ceiling. This will create stability for your body during the movement.

4) Downward Phase: Inhale and slowly lower the dumbbells in unison in a wide arc until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other, elbows slightly flexed and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should maintain contact with the ball, and your torso and thighs should be parallel with the floor.

Kiwi Fruit/1 medium
Calories
46
Total Fat (g)
0.3
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
2.6
Protein (g)
1
Carbohydrate (g)
11
Cholesterol (mg)
0
Sodium (mg)
4
Vitamin C (mg)
75

Dish for the week…

~ Kiwi Salsa (Serving: 1-½ / Prep Time: 15 min.)

This colorful salsa can be prepared several hours in advance and refrigerated until serving time. Serve with fish or poultry.

4 kiwi fruits, peeled and diced
1/2 cup chopped red bell pepper
2 tablespoons minced scallion
2 tablespoons finely chopped cilantro
2 tablespoons fresh lemon juice
4 teaspoons honey
2 teaspoons finely chopped pickled jalapeqo
In a medium bowl combine kiwi, bell pepper, scallion, cilantro, lemon juice, honey, and jalapeqo. Stir to combine. Chill until serving time.

Nutritional Information
Per 1/2 cup: 103 calories, 0.5g total fat, 0g saturated fat, 0g monounsaturated fat, 0.3g polyunsaturated fat, 4.3g dietary fiber, 2g protein, 26g carbohydrate, 0mg cholesterol, 28mg sodium. Good source of: beta-carotene, fiber, folate, potassium, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Get a foot fub...

Yoga pose for the week…

~ The Half Spinal Twist Pose ~

1) Sit in any comfortable cross-legged position.

2) Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.

3) Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.

4) While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.

5) Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.

6) Repeat the posture the other side by reversing directions 2-6.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Brain Longevity

The Breakthrough Medical Program That Improves Your Mind and Memory More

~~~
Acupuncture Eases Painful Tennis Elbow

Traditional Chinese acupuncture is an effective therapy for reducing pain and improving function in an arm afflicted with a common inflammatory condition called tennis elbow More

~~~
Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:

-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness? (6/7)

2009-06-08T01:14:00.000-04:00

http://www.elslifefitness.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer.
YES, WE WHERE BLESSED!!!
And now let us all bless someone else; we need your help…

~~~
Fit & Fabulous: “It’s all in your Mind” with Ena Shed
http://creativityisme.com/2009/05/08/fit-fabulous-its-all-in-you-mind-with-ena-shed/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

A slip of the foot you may soon recover, but a slip of the tongue you may never get over. -Benjamin Franklin

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Shoulder ~

Exercise for the week…

~ Stability Ball Shoulder Stabilization ~

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) Gently contract your abdominal/core muscles to stiffen your torso and slowly walk backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width or wider apart. Your torso and legs should be in parallel alignment with your arms, resting on the ball.

3) Start with your scapulae in a retracted and depressed position (shoulders pulled down and back) without any arching in the low back while performing the formations listed in the subsequent steps.

4) "I" Formation: Exhale, fully extend both arms and slowly raise them overhead (in line with your torso) in unison until they lie level with your torso. Your thumbs should point towards the ceiling (palms facing each other). Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

5) "Y" Formation: Exhale, fully extend both arms and slowly raise them in unison at a 45 degree angle from overhead until both lie level with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

6) "T" Formation: Exhale, fully extend both arms and slowly raise them out to your sides in unison at a 90 degree angle to your body until both lie parallel with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

7) "W" Formation: Exhale, bend your elbows, raise your arms level with your torso and push your elbows backwards towards your hips in unison. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

8) Exercise Variation: To increase the balance challenge, this series of exercises can be progressed by bringing your feet together behind you or raising one foot off the floor.

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…

~ Beans ~

Nutritional facts about Brown Rice…

Of the many types of edible beans, only a few varieties are eaten fresh--the familiar green snap beans, yellow wax beans, and scarlet runner beans among them. Although dried beans are more concentrated sources of… (More)

Green & Wax Beans/1 cup cooked
Calories
44
Total Fat (g)
0.4
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
4
Protein (g)
2
Carbohydrate (g)
10
Cholesterol (mg)
0
Sodium (mg)
4
Manganese (mg)
0.4

Dish for the week…

~ White Bean & Tomato Salad with Roasted Garlic (Serving: 4 / Prep Time: 40 min.)

Italian cooks have long understood the appetizing affinity between white beans and tomatoes combined with fresh herbs and the mellowness of roasted garlic that goes perfectly with grilled fish or poultry.

1 medium head of garlic (about 3 ounces)
1-1/2 teaspoons olive oil
1/4 cup minced shallots
3/4 teaspoon sage
3 cups diced plum tomatoes
1/3 cup diced celery
1/3 cup diced red onion
3 tablespoons chopped parsley
3 tablespoons minced chives
2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 can (19 ounces) white beans, rinsed and drained

1. Preheat oven to 375°F. Wrap garlic in foil, place on a baking sheet and bake until garlic is soft, about 30 minutes. When cool enough to handle, unwrap, cut off stem end and squeeze out soft garlic inside. Set aside.

2. In a small nonstick skillet, heat oil over low heat. Add shallots and cook, stirring frequently, until shallots are soft, about 3 minutes. Add sage, stirring to coat.

3. Remove from heat and transfer to a large bowl. Stir in tomatoes, celery, onion, parsley, chives, lemon juice, vinegar, and roasted garlic. Add white beans and toss gently to combine.

Nutritional Information
Per serving: 164 calories, 2.9g total fat, 0.3g saturated fat, 1.4g monounsaturated fat, 0.5g polyunsaturated fat, 6.1g dietary fiber, 8g protein, 29g carbohydrate, 0mg cholesterol, 245mg sodium.Good source of: beta-carotene, fiber, lycopene, potassium, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Turn off the TV and read a book.

Yoga pose for the week…

~ The Half-Moon Pose ~

1) Stand in the tada-asana (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) Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).

3) Inhale and raise the arms straight up keeping the palms pressed lightly together.

4) Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.

5) Slowly return to the tada-asana.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Insight Personal Consulting
“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

~~~
Low Folate May Be Linked to Allergies
Early research suggests that low folate levels may be linked to an increased risk for allergy and asthma, but more study is needed to confirm the association.
· Read Full Article

~~~
Coping With Psoriatic Arthritis
Cope with the emotional and physical demands of psoriatic arthritis with these management tips.
· Read Full Article

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness? (6/2)

2009-06-02T09:01:00.000-04:00

www.elslifefitness.com

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’Walk for Breast Cancer. YES, WE WHERE BLESSED!!! And now let us all bless someone else; we need your help…

~~~
Fit & Fabulous: “It’s all in your Mind” with Ena Shed
http://creativityisme.com/2009/05/08/fit-fabulous-its-all-in-you-mind-with-ena-shed/

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

~~~
The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Misquotations are the only quotations that are never misquoted. - Hesketh Pearson

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Legs ~

Exercise for the week…

~ Stability ball Hamstring Curl ~

1) Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Gently contract your abdominal/core muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

2) Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press the backs of your lower legs and heels into the ball for additional stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. Continue to press upwards until your legs and hips are straight with your torso and legs in alignment.

3) Upward Phase: Exhale and slowly contract your hamstrings to move your heels towards your hips while plantar flexing (toes pointed away from your shines) your ankles to rest the soles of your feet on top of the ball. Continue to pull your heels towards hips, raising your hips further off the floor. Maintain a stable torso, keeping it parallel with your upper thighs.

4) Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

5) Exercise Variation (1): To increase the balance challenge, move your feet closer together on the stability ball.

6) Exercise Variation (2): To increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.

7) Exercise Variation (3): To increase the balance challenge, raise one leg off the ball in the starting position and curl with one leg.

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…

~ Corn ~

Nutritional facts about Corn…

Corn, a high-carbohydrate food, has been an important nutritional resource for thousands of years, although the corn of our ancestors was a starchier, less tender version of today's corn. Corn that is cultivated today falls into two main categories: sweet corn and field corn. Sweet corn, which was… (More)

Corn/1 cup kernels cooked
Calories
131
Total fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.2
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
3.9
Protein (g)
5
Carbohydrate (g)
32
Cholesterol (mg)
0
Sodium (mg)
8
Folate (mcg)
51

Dish for the week…

~ Corn, Spinach, & Feta Salad with Orange-Mustard Vinaigrette (Serving: 4 / Prep Time: 20 min.)

Seedless red grapes are the surprise ingredient in this sweet and savory spinach salad. This salad is particularly good for eye health, since it is high in lutein & zeaxanthin. Although dark green vegetables are the traditional lutein-rich foods suggested for eye health, there is a whole rainbow of foods that should be considered: Lutein and zeaxanthin are present in corn, red grapes, orange peppers, orange juice, and myriad other red, orange, and yellow fruits and vegetables.

1/2 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon salt
6 cups fresh spinach leaves
2 cups halved, seedless red grapes (12 ounces)
2 cups corn kernels (12 ounces)
1-1/2 cups diced orange bell pepper
1/4 cup diced red onion
4 ounces crumbled feta cheese

1. In a large bowl, whisk together orange juice, oil, mustard, and salt.

2. Add spinach, grapes, corn, bell pepper, and onion and toss to combine. Add feta and toss again.

Nutritional Information
Per serving: 299 calories, 14g total fat, 5.4g saturated fat, 6.5g monounsaturated fat, 1.2g polyunsaturated fat, 5.1g dietary fiber, 9g protein, 40g carbohydrate, 25mg cholesterol, 568mg sodium.Good source of: beta-carotene, fiber, folate, lutein & zeaxanthin, quercetin, riboflavin, vitamin B6, vitamin C, vitamin K.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Sit back and have a cup of tea to relax yourself after a long hard day of work.

Yoga pose for the week…

~ The Fish Pose ~

1) Lie flat on the back in the shava-asana.

2) Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.

3) Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.

4) Return to the shava-asana.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Insight Personal Consulting
“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

~~~
Health Benefits of Green Tea
Experts explain green tea's potential benefits for everything from fighting cancer to helping your heart.

~~~
ACE SAYS BUDGET-FRIENDLY AND BOOT CAMP-STYLE WORKOUTS AMONG MOST POPULAR FITNESS TRENDS IN 2009 Fitness Industry Leader Releases Top Workout Trends for the New Year

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

Wha't going on with Els Life Fitness?

2009-05-19T09:30:00.000-04:00

Please support my mother (a 3rd time survivor), for a good cause… The two day, AVON 09’ Walk for Breast Cancer.
YES, WE WHERE BLESSED!!!
And now let us all bless someone else; we need your help…

~~~
Fit & Fabulous: “It’s all in your Mind” with Ena Shed
http://creativityisme.com/

~~~

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~
~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

Give a man a fish and he will eat for a day. Teach a man to fish and he will eat for a lifetime. Teach a man to create an artificial shortage of fish and he will eat steak. - Jay Leno

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Butt & Hip ~

Exercise for the week…

~ Stability Ball Reverse Extension ~

2) Upward Phase: Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward until your hips lie directly over the top of the ball, lifting both legs in unison off the floor until they are parallel with your torso. In this position, your body weight is distributed over the ball and supported by both hands placed on the floor. Press and hold your legs together so they move at the same time. Think about squeezing a quarter between your knees to help maintain the position.

3) Lowering Phase: Inhale and slowly lower both legs in unison back towards the floor while keeping them fully extended.

Nutritional facts about Apples…

An apple a day provides respectable amounts of both insoluble and soluble fiber (including pectin), some Vitamin C, and potassium. Apples are also a good source… (More)

Apples/1 medium, unpeeled
Calories
81
Total Fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
3.7
Protein (g)
0.3
Carbohydrate (g)
21
Cholesterol (mg)
0
Sodium (mg)
0

Dish for the week…

~ Cranberry-Ginger Applesauce (Serving: Makes 3 cups / Prep Time: 30 min.)

Choose any combination of apples you like. If you use red apples, the peel will heighten the blush that the cranberries give to the sauce.

2-1/2 pounds apples (about 7 medium)
1/2 cup cranberries, fresh or frozen (no need to thaw)
1 slice fresh ginger, 1-inch x 1-1/2-inch
Grated zest of 1 lemon

1. Core apples and cut into wedges, but do not peel.

2. In medium saucepan, combine apples, cranberries, ginger, and lemon zest. Cover, turn heat to medium-low, and cook, stirring occasionally, 7 to 10 minutes until apples have given up juice and are at a steam-boil. Reduce to low and simmer 10 minutes, stirring occasionally until apples have totally collapsed and no longer hold their shape.

3. Discard ginger slice. Pass through a food mill or coarse sieve to remove skin.

Nutritional Information
Per 1/2 cup serving: 117 calories, 0.7g total fat, 0.1g saturated fat, 0g monounsaturated fat, 0.2g polyunsaturated fat, 5.6g dietary fiber, 0g protein, 30g carbohydrate, 0mg cholesterol, 0mg sodium.Good source of: fiber, quercetin, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Give yourself a foot rub before bed time.

Yoga pose for the week…

~ The Eagle Pose ~

Insight Personal Consulting
“We become too much of nothing, fling in automatic pilot. It’s time to get back in the pilot seat and take over you life!” – Kearstin McNeill, CEO

Subscribe to Insight Personal Consulting free e-newsletter for business and personal tips:
-Valuable information for your transformation-Motivation for week
-Insight to personal development

-Simple ways to get ahead in life
And much more…

Sign up now!
http://app.expressemailmarketing.com/get.link?linkid=1379344&subscriberid=98500328&campaignid=379247&linkurl=http%3a%2f%2fapp.expressemailmarketing.com%2fsurvey.aspx%3fsfid%3d67793

~~~

B Complex Reduces Leg Cramps Researchers found that vitamin B complex can be used as a treatment of nocturnal leg cramps in elderly patients suffering from hypertension. More

~~~

The Perfect Pushup
(1 Rating)
An ACE-sponsored Research Study
What is your exercise personality? Are you constantly searching for the next new thing, the latest technique or gadget to perfect your form and elevate your results? Or are you a back-to-the-basics type, who prefers tried-and-true workouts that… (More)

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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/

What’s going on with Els Life Fitness? (5/14)

2009-05-14T01:39:00.000-04:00

Please support my mother (a 3rd time survivor), for a good cause…

The two day, AVON 09’Walk for Breast Cancer.
YES, WE WHERE BLESSED!!!
And now let us all bless someone else; we need your help…

Fit & Fabulous: “It’s all in your Mind” with Ena Shed
http://creativityisme.com/2009/05/08/fit-fabulous-its-all-in-you-mind-with-ena-shed/

~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

The aging process has you firmly in its grasp if you never get the urge to throw a snowball. - Doug Larson

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Abs ~

Exercise for the week…

~ Stability Ball Knee Tuck ~

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) 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 aligned parallel with your legs. 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. To help with stability, try to keep your legs straight and squeezed together. It helps to think about squeezing a quarter between your knees.

3) Curling Phase: Exhale and slowly pull your knees towards your chest, rolling the ball forward as your knees tuck under your torso and your hips move upwards. Continue moving until your knees are positioned under your hips and your tibia (shinbone) lies over the top of the ball. Hold this position briefly.

4) Lowering Phase: Inhale and push your knees away from your torso, returning your body to the 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 week…

~ Almonds ~

Nutritional facts about Almonds…

Almonds are a surprisingly decent source of calcium: Although you would have to consume 330 calories' worth of almonds to get a significant quantity of this bone-building Mineral, almonds contain… (More)

Almonds/1 ounce
Calories
167
Total fat (g)
15
Saturated fat (g)
1.4
Monounsaturated fat (g)
9.6
Polyunsaturated fat (g)
3.1
Dietary fiber (g)
3.1
Protein (g)
6
Carbohydrate (g)
6
Cholesterol (mg)
0
Sodium (mg)
3
Vitamin E (mg)
6.8
Manganese (mg)
0.6
Magnesium (mg)
84
Phosphorus (mg)
147

Dish for the week…

~ Gingered Cantaloupe with Kiwi & Toasted Almonds (Serving: 4 / Prep Time: 60 min.)
Two kinds of ginger, crystallized and fresh, add a singular spark and texture to this remarkably pretty and refreshing height-of-summer dessert.

2 tablespoons frozen apple juice concentrate, thawed
2 tablespoons water
1 tablespoon honey
3 tablespoons finely chopped crystallized ginger
1/2 teaspoon grated fresh ginger
1 small cantaloupe (about 2 pounds): peeled, seeded, and cut into 1/2-inch chunks
3 kiwis: peeled, halved lengthwise, and cut crosswise into 1/4-inch-thick half-moons
2-1/2 tablespoons slivered almonds (about 1 ounce), toasted

1. In a large serving bowl, whisk together apple juice concentrate, water and honey. Stir in crystallized ginger and fresh ginger. Fold in cantaloupe and kiwi. Cover and refrigerate at least 30 minutes, stirring several times, to blend flavors.

2. Serve fruit sprinkled with toasted almonds.

Nutritional Information
Per serving: 195 calories, 4.4g total fat, 0.4g saturated fat, 2.4g monounsaturated fat, 0.8g polyunsaturated fat, 3.8g dietary fiber, 3g protein, 40g carbohydrate, 0mg cholesterol, 25mg sodium.Good source of: beta-carotene, potassium, vitamin C, flavanoids, vitamin E

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

SMILE! :0)

Yoga pose for the week…

~ The Cow-Face Pose ~

1) Sit in a crossed-leg position, right leg over left.

2) Spread the legs as far apart as possible without bending the knees.

3) Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.

4) Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.

5) Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).

6) Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Brisk Walking Reduces Risk of Type 2 Diabetes Women who walked briskly for one hour every day cut their risk of developing type 2 diabetes by nearly 50%
More

Exercise As a Cure for Fatigue and To Boost Energy Levels
(4 Ratings)
When fatigue can no longer be blamed on winter hibernation, the cure may be as simple as to exercise, even if it's the last thing you feel like doing.
Researchers at … (More)

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

Recourses:
www.wedmd.com
www.quotationspage.com
www.acefitness.com
www.wholehealthmd.com www.santosha.com

What’s going on with Els Life Fitness? (4/26)

2009-04-26T03:00:00.000-04:00

~ Barbell Push Press ~

1) Starting Position: Step under the bar in a split-stance position (one foot in front of the barbell and one foot behind your body). Grasp the bar with your hands pronated (palms facing forward), positioning your hands slightly wider than shoulder width,and elbows fully flexed (bent) and facing away from your body. Position the bar directly over the top of your chest.

2) Before loading your spine by unracking the bar, stiffen your core and abdominal muscles (“bracing”) to stabilize your spine.

3) Hold your chest up and out, tilt your head slightly up and dip slightly to unrack the bar, extending your hips and knees to lift the bar.

4) Take a step backwards and position your feet shoulder-width apart, side-by-side, with your toes pointed forward or slightly outward. Shift your weight over your heels.

5) Downward Phase: Start this phase by shifting your hips backwards then downwards towards the wall behind you 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 in a flat, neutral position.

6) Lowered Position: Continue to lower yourself until your thighs are parallel with the floor, until the 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.

7) Upward Phase: From the lowered position keep your head slightly up, and quickly push through your heels, extending the hips upwards and pushing the hips and shoulder up simultaneously towards an upright position.

8) As the hips and knees reach full extension, continue pushing upward onto your toes at the ankle while pressing the bar overhead into full extension. The movement for the bar should start at the hips, travel through the trunk and continue through the shoulders and arms. Avoid arching your back during the overhead push.

9) Attempt to hold the full extended position briefly before returning slowly to the starting position.

10) Start with light resistance then gradually progress this exercise by increasing the weight and increasing the pace of the exercise so that you begin to perform the movement explosively against heavier resistance.
Technique is very important in this lift. Do not progress to explosive movements until you master your technique.

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…

~ Brown Rice ~

Nutritional facts about Brown Rice…

Rice is a staple food in much of the world, and for good reason: with the addition of some vegetables and perhaps a bit of meat or fish, a bowl of rice makes a tasty, satisfying, and nutritious meal. Brown rice, which has… (More)

Brown Rice/1 cup cooked
Calories
217
Total Fat (g)
1.8
Saturated fat (g)
0.4
Monounsaturated fat (g)
0.6
Polyunsaturated fat (g)
0.6
Dietary fiber (g)
3.5
Protein (g)
5
Carbohydrate (g)
45
Cholesterol (mg)
0
Sodium (mg)
10
Niacin (mg)
3
Vitamin B6 (mg)
0.3
Manganese (mg)
1.8
Magnesium (mg)
84
Phosphorus (mg)
162
Selenium (mcg)
19

Dish for the week…

~ Brown Rice Pasta & Broccoli with Sun-Dried Tomatoes (Serving: 4 / Prep Time: 25 min.)

Even those who can't eat wheat can enjoy pasta: This savory pasta-and-vegetable toss is made with brown-rice pasta, which is gluten-free. For a peppier pasta (alla arrabbiata, or "angry" in Italian), add some red pepper flakes when the broccoli goes into the pan. Broccoli rabe can be substituted for broccoli.

3/4 pound broccoli florets
12 ounces brown rice penne pasta
2 tablespoons extra-virgin olive oil
1 large clove garlic, minced
1/3 cup oil-packed sun-dried tomatoes, drained and coarsely chopped
1/4 cup chopped parsley
1 teaspoon salt
1/2 teaspoon pepper
1/3 cup grated Parmesan cheese

1) Bring a medium saucepan of water to a boil over high heat. Add broccoli florets and return to a boil. Drain. When cool enough to handle, coarsely chop.

2) In a large pot of boiling water, cook pasta according to package directions. Drain, reserving 1/2 cup of pasta cooking water.

3) Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add garlic and cook 30 seconds or until fragrant. Add broccoli and sun-dried tomatoes and cook, stirring, for two minutes. Add drained pasta, parsley, salt, pepper, and reserved pasta cooking water; toss to combine. Add Parmesan cheese, toss and serve.

Nutritional Information
Per serving: 457 calories, 14.2g total fat, 2.8g saturated fat, 6.9g monounsaturated fat, 1g polyunsaturated fat, 8g dietary fiber, 19g protein, 66g carbohydrate, 7mg cholesterol, 910mg sodium. Good source of: fiber, iron, magnesium, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Take a shower before bed and wash your worries away.

Yoga pose for the week…

~ The Corpse Pose ~

1) Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.

2) Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils.

3) Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.

4) Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breath a bit faster and deeper.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Eat Your Apples, Onions & Grapefruit Flavonoids in these foods may lower cancer risk. More

Jog Your Bones Stronger
Joggers have it made. Not only do they tend to weigh less, be nonsmokers, have… (More)

Services…

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
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (4/19)

2009-04-22T23:36:00.000-04:00

1) Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles and palms facing your body). Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart.

2) Stiffen your torso by contracting your abdominal and core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head position should be aligned with your spine.

3) Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. Your elbows and upper arms should rise together and be slightly ahead of your forearms and dumbbells. As your arms move past 60 - 70 degrees (nearing shoulder level), rotate them slightly upwards so that the front edge of the dumbbells point slightly upwards. Continue raising the dumbbells until your arms are level with your shoulders and approximately parallel with the floor. Maintain your torso erect (no arching your low back) and neutral wrist position (avoid flexion and extension of your wrists).

4) Downward Phase: Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended and holding the neutral grip position. Maintain your foot, torso, shoulder and wrist positions while lowering the dumbbells and rotating them slightly downwards as your arms pass that 60-70 degree mark.

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…

~ Kale ~

Nutritional facts about Kale…

Kale, like other members of the cabbage family, is a good source of Vitamin C and is rich in phytochemicals, including… (More)

Kale/1 cup cooked
Calories
36
Total Fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
2.6
Protein (g)
3
Carbohydrate (g)
7
Cholesterol (mg)
0
Sodium (mg)
30
Beta-carotene (mg)
5.8
Vitamin C (mg)
53
Manganese (mg)
0.5

Dish for the week…

~ Spicy kale & Potato Soup (Serving: 6 / Prep Time: 55 min.)

A typical Portuguese kale soup would include a spicy sausage called Linguiça. In this hearty vegetarian version, chipotle peppers packed in adobo sauce mimic the heat and smoke of the sausage. Jalapeño peppers add some more kick.

1 tablespoon olive oil
1 medium red onion, chopped
3 tablespoons slivered garlic (about 9 cloves)
3 jalapeño peppers, minced
2 chipotle peppers in adobo, seeded and minced
1-1/2 pounds all-purpose potatoes, peeled, quartered lengthwise, and thinly sliced crosswise
1-1/4 teaspoons salt
2 bunches kale (24 ounces), tough ends trimmed, finely shredded (about 20 cups loosely packed)
1 can (8 ounces) no-salt-added tomato sauce
2 tablespoons balsamic vinegar

1) In nonstick Dutch oven or stockpot, heat oil over low heat. Add onion, garlic, jalapeños, and chipotle and cook 7 minutes, stirring frequently, until onion is tender.

2) Stir in 8 cups of water and bring to a boil. Add potatoes and salt, return to a boil, and cook 5 minutes. Add kale and return to a boil. Reduce to a simmer, partially cover, and cook 10 minutes or until kale is tender and potatoes are cooked through.

3) Stir in tomato sauce and cook 5 minutes. Stir in vinegar and serve.

Nutritional Information
Per serving: 257 calories, 4.2g total fat, 0.6g saturated fat, 1.8g monounsaturated fat, 1.1g polyunsaturated fat, 7.5g dietary fiber, 11g protein, 51g carbohydrate, 0mg cholesterol, 594mg sodium.Good source of: beta-carotene, calcium, capsaicin, indoles, lutein & zeaxanthin, magnesium, potassium, quercetin, thiamin, vitamin B6, vitamin C, vitamin K.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Stay in the moment- you can not control the past nor the future. You are in control of only the moment. Enjoy it.

Yoga pose for the week…

~ The Bow Pose ~

1) Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2) Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.

3) While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.

4) Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.

5) Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

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Services…

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Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (4/12)

2009-04-15T22:40:00.000-04:00

1) Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles (toes point away from body).

2) Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 - 30 seconds

3) Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.

4) If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

Food for the week…

~ Onion ~

Nutritional facts about pineapples…

Onions are low in calories and, to be truthful, in most vitamins and minerals (although they do supply a little calcium, iron, and potassium). However, the many… (More)

Onions/1 medium
Calories
42
Total Fat (g)
0.2
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
2
Protein (g)
1
Carbohydrate (g)
10
Cholesterol (mg)
0
Sodium (mg)
3

Dish for the week…

~ Orzo Pilaf with Onions & Basil (Serving: 4 / Prep Time: 40 min.)

Orzo, which means barley in Italian, resembles large grains of rice, but it’s actually a pasta. However, because of its shape, it can be successfully treated like a grain, as in this pilaf.

· 1 tablespoon olive oil
· 2 large onions, finely chopped
· 3 shallots, minced
· 3 cloves garlic, minced
· 3/4 cup (4-1/2 ounces) orzo
· 1 cup chicken broth
· 1 cup water
· 1/2 teaspoon salt
· 1 cup frozen peas
· 1/4 cup chopped fresh basil
· 1/4 cup grated Parmesan cheese

1) In a medium nonstick saucepan, heat the oil over medium heat. Add the onions, shallots, and garlic, and cook, stirring frequently, until the onions are golden brown and tender, about 10 minutes.

2) Stir in the orzo. Add the broth, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until the orzo is tender.

3) Stir in the peas and cook until heated through, about 1 minute. Remove from the heat and stir in the basil and Parmesan.

Nutritional Information
Per serving: 220 calories, 6.5g total fat (1.8g saturated), 5mg cholesterol, 3g dietary fiber (.6g soluble), 33g carbohydrate, 8g protein, 639mg sodium.Good source of: folate, quercetin, thiamin.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

If you are nervous or agitated, take a vacation of serenity and peacefulness. Imagine a walk in a lush park or meadow, or a smooth ride on a sailboat.

Yoga pose for the week…

~ The Noble 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 extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.

3) Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands.

4) Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).

5) Hold that position for the duration of the exhale breath.

6) Inhale slowly and return to the seated position described in step #1.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (4/05)

2009-04-07T22:45:00.000-04:00

1) Starting Position: Hold a dumbbell in your left hand and assume a split-stance position placing your right leg forward, but keeping your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles ("bracing"). Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your upper extremity body weight into that right side. Depress and retract your left scapula (pull your shoulder down and back) and maintain this position throughout the exercise. Your head should be aligned with your spine.

2) Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.

3) Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso.

4) Downward Phase: Inhale and slowly return your arm to your starting position, without changing your torso position. Maintain your upper arm parallel and close to your torso.

Food for the week…

~ Pineapple ~

Nutritional facts about pineapples…

Pineapple's lush, tropical sweetness is reason enough to enjoy it any way you can, but this fruit also contains Vitamin C and … (More)

Pineapple/1 cup fresh chunks
Calories

76
Total Fat (g)
0.7
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.2
Dietary fiber (g)
1.9
Protein (g)
0.6
Carbohydrate (g)
19
Cholesterol (mg)
0
Sodium (mg)
2
Vitamin C (mg)
24
Manganese (mg)
2.6

Dish for the week…

~ Nectarine-Pineapple Chutney (Serving: 6 / Prep Time: 25 min.)

This is a cooked chutney that should be served fresh. Keep refrigerated until ready to use; it should hold for about a week.

1 can (20 ounces) juice-packed crushed pineapple, drained
2 large nectarines, coarsely chopped
8 scallions, coarsely chopped
1/3 cup diced dried apricots
1/3 cup cider vinegar
6 tablespoons dark brown sugar
2 cloves garlic, chopped
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/4 teaspoon red pepper flakes
1/2 cup diced red bell pepper

1) In a large non-aluminum saucepan, stir together the pineapple, nectarines, scallions, apricots, vinegar, brown sugar, garlic, ginger, cinnamon, and pepper flakes. Bring to a boil over medium-high heat, reduce the heat to medium, and cook, stirring frequently, until the nectarines begin to soften, about 8 minutes.

2) Remove the mixture from the heat and stir in the bell pepper. Serve at room temperature or chilled.

Nutritional Information
Per 1/3 cup: 140 calories, .5g total fat (0g saturated), 0mg cholesterol, 3.1g dietary fiber (1g soluble), 36g carbohydrate, 2g protein, 10mg sodium. Good source of: bromelain, fiber, potassium, thiamin, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

BREATH!!!

Yoga pose for the week…

~ Adept Pose ~

1) Begin in a seated posture. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.

2) Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

3) Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.

4) With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

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Exercise Classes Ease Low Back Pain In 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

The Awesome, but Often Elusive Six-Pack Effect
With spring just around the corner and temperatures rising, Americans are feeling the pressure to trim some extra padding off their midsections. ... (More)

Services…

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/29)

2009-03-29T03:00:00.000-04:00

1) Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. Depress and retract (push down and back) your scapulae (shoulders).

2) Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted.

3) Downward Phase: Inhale and gently lower the dumbbells back towards your starting position.

4) Variation to this exercise: To emphasize more biceps activity change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

(If you don’t have dumbbells you can use cans, water bottles or any thing that has some weight to it that you can hold in your hand.).

Food for the week…

~ Broccoli ~

Nutritional facts about broccoli…

Broccoli is one of the most healthful foods you can eat--a real nutritional powerhouse. Along with a rich supply of vitamins and minerals--notably Vitamin C, folate (folic acid), and potassium--it contains…(More)

Broccoli/1 cup cooked
Calories
44
Total fat (g)
0.5
Saturated fat (g)
0.1
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.3
Dietary fiber (g)
4.5
Protein (g)
5
Carbohydrate (g)
8
Sodium (mg)
41
Beta-carotene (mg)
1.3
Vitamin C (mg)
116
Vitamin E (mg)
2.6
Folate (mcg)
78
Manganese (mg)
0.3
Potassium (mg)
456

Dish for the week…

~ Broccoli Chowder (Serving: 4 / Prep Time: 35 min.)

This light chowder, flecked with the green of broccoli and the red of unpeeled new potatoes, is as delightful in appearance as it is in flavor.

1-1/4 pounds broccoli, broken into florets and stalks cut into 1/4-inch-thick slices
1/2 pound unpeeled red-skinned potato, diced
1 small onion, chopped
2 cups low-fat (1%) milk
1/4 cup flour
1/2 teaspoon tarragon
1/2 teaspoon thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground or cracked black pepper
3 ounces shredded Monterey jack cheese
1/2 cup minced red bell pepper

1) In a large saucepan, combine broccoli, potato, onion, and 1-1/2 cups water. Cover and bring to a boil over high heat; reduce heat to medium-low, and cook until tender, about six minutes.

2) In a small bowl, whisk milk into flour. Add milk mixture to soup along with tarragon, thyme, salt, and black pepper. Stirring constantly, cook mixture until it comes to a boil and is thickened, about seven minutes.

3) Ladle hot soup into bowls and sprinkle each serving with some cheese. Top with minced bell pepper.

Nutritional Information
Per serving: 265 calories, 8.7g total fat, 4.6g saturated fat, 3.4g monounsaturated fat, .3g polyunsaturated fat, 5.8g dietary fiber, 16g protein, 33g carbohydrate, 27mg cholesterol, 642mg sodium.Good source of: calcium, fiber, potassium, vitamin C.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Allow Yourself to do nothing and be completely bored.

Yoga pose for the week…

~ Camel Pose ~

1) Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.

2) Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

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.

4) Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.

5) Exhale and return to the kneeling position.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

Articles…

Am I Hungry: What to Do When Diets Don't Work For an alternative approach to managing weight without dieting, this book provides a focused, step-by-step plan
More

Services…

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/24)

2009-03-24T23:47:00.000-04:00

~ Live! Online Personal Training
~ Els WALK / JOG Fit Cardio Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“If you can see it, you can be it” ~ Obama ‘09 ~

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Chest ~

Exercise for the week…

~ Bent-Knee Sit-up / Crunches ~

1) Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

2) Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").

3) Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

4) Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

(Of course straiten those legs if you can!!!)

Food for the week…

~ Orange ~

Nutritional facts about oranges…

More than any other fruit, the orange is associated with--and valued for--its Vitamin C content. It is, in fact, the primary source of vitamin C for the majority of Americans. But oranges have… (More)

Oranges/1 medium
Calories
64
Total Fat (g)
0.1
Saturated fat (g)
0
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0
Dietary fiber (g)
3.4
Protein (g)
1
Carbohydrate (g)
16
Cholesterol (mg)
0
Sodium (mg)
1
Vitamin C (mg)
80
Folate (mcg)
47

Dish for the week…

~ Orange-Ginger Salmon (Serving: 4 / Prep Time: 55 min.)

This very flavorful marinade would work equally well with other types of fish steak (such as tuna), or with chicken or pork.

1/4 cup orange marmalade
2 tablespoons reduced-sodium soy sauce
2 tablespoons balsamic vinegar
1 tablespoon grated fresh ginger
1 tablespoon dark sesame oil
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
4 salmon steaks (6 ounces each)

1) In nonaluminum pan, combine marmalade, soy sauce, vinegar, ginger, sesame oil, garlic, salt, and pepper. Add salmon, turning to coat. Set aside to marinate at room temperature for at least 20 minutes or up to 2 hours in the refrigerator.

2) Preheat broiler. Lift salmon from marinade, transfer to a broiler pan and spoon marinade over fish. Broil 6 inches from heat for 3 to 4 minutes per side or until cooked through.

Nutritional Information

Per serving: 334 calories, 14g total fat, 2.2g saturated fat, 5g monounsaturated fat, 5.8g polyunsaturated fat, 0.1g dietary fiber, 34g protein, 16g carbohydrate, 94mg cholesterol, 500mg sodium.Good source of: niacin, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin B12.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your SOUL

Relaxation tip for the week…

Take a bath, light some candles, play some soft music and relax.

Yoga pose for the week…

~ Cobra Pose ~

1) Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2) Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.

3) Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.

4) Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.

5) Exhale and reverse the process to return to position #1.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Other News / Links

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Services…

OWN YOUR POWER COMMUNICATIONS
Simone Kelly-Brown, CEO
Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
Randy D. Page, CEO
Accounting, Tax, Business, & Legal Services
http://www.page-co.com/

ARBONNE
Petra A. Cleary
http://www.petracleary.myarbonne.com/

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/17)

2009-03-17T16:49:00.000-04:00

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

The creator of Els Life Fitness was featured in 3/10/09
OWN YOUR POWER COMMUNICATIONS
“Love What You Do! Profiles: Ena Shed”

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

“All that we are is what we thought” ~ Buddha ~

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Abs ~

Exercise for the week…

~ Bent-Knee Sit-up / Crunches ~

1) Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 - 18" from your tailbone.

2) Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

3) Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

4) Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.

Food for the week…

~ Beets ~

Nutritional facts about Carrots…

~ Beets are notable for their sweetness--they have the highest sugar content of any vegetable, but they are very low in calories. Their sweet flavor comes… (More)

Beets/1 cup diced cooked
Calories
75
Total Fat (g)
0.3
Saturated fat (g)
0.1
Monounsaturated fat (g)
0.1
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
3.4
Protein (g)
3
Carbohydrate (g)
17
Cholesterol (mg)
0
Sodium (mg)
131
Folate (mcg)
136
Manganese (mg)
0.6
Potassium (mg)
519

Dish for the week…

~ Orange-Roasted Beets & Greens (Serving: 4 / Prep Time: 75 min.)

Use the entire beet in this beautiful side dish, making this cost-efficient and rich in beta-carotene, too.

4 pounds beets with tops (about 2-1/2 pounds of beets weighed without the tops)
3/4 cup orange juice
3 tablespoons vinegar, preferably raspberry-flavored
2 tablespoons brown sugar
1-1/2 teaspoons fresh lemon juice
1/4 teaspoon caraway seeds
Pinch of ground cloves
Pinch of allspice
1/2 teaspoon cornstarch
2 teaspoons olive oil

1. Preheat oven to 400°F.

2. Separate tops from beets. Wash well, trim fibrous center ribs, coarsely shred, wrap in a towel and refrigerate until ready to use.

3. Wrap each beet in a double layer of foil, making sure they are well sealed. Bake for 1-1/2 to 2 hours (depending on their size), until fork-tender. Remove from oven and allow to cool.

4. Meanwhile, in small nonreactive saucepan, combine orange juice, vinegar, brown sugar, lemon juice, caraway, cloves, and allspice. Measure out 2 tablespoons of mixture and combine in small bowl with cornstarch. Set aside.

5. Bring remaining mixture to a boil over medium-high heat and cook 1 minute. Stir cornstarch mixture into saucepan and cook until dressing begins to thicken, about 30 seconds. Remove from heat and set aside.

6. When beets are cool enough to handle, peel and cut into thin slices. Toss with dressing and let stand at room temperature at least 30 minutes to meld flavors.

7. Shortly before serving, heat oil in large nonstick skillet over medium-high heat. Add beet greens in batches and cook until wilted; adding 1 or 2 tablespoons of water if the skillet becomes dry. Serve beets on bed of the wilted greens.

Nutritional Information
Per serving: 168 calories, 2.6g total fat, 0.3g saturated fat, 1.7g monounsaturated fat, 0.3g polyunsaturated fat, 1.8g dietary fiber, 5g protein, 34g carbohydrate, 0mg cholesterol, 369mg sodium.Good source of: beta-carotene, iron, potassium, vitamin C.

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Simply for your SOUL

Relaxation tip for the week…

~ Practice deep breathing at least 5-10 min. 5 times a day, ( in the morning, when you get to work, at lunch, before you leave from work and before you go to bed).

Yoga pose for the week…

~ The Child Pose ~

1) Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).

2) Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

3) Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

4) Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.

5) Repeat the posture at least one more time.

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Other News / Links

Articles…

Stress and Cancer Few events are as stressful as a diagnosis of cancer. But reducing stress may be key to survival. More

Services…

OWN YOUR POWER COMMUNICATIONS
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Marketing, Networking and Author
http://www.ownyourpower.biz/

PageCo, Inc
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
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What's going on with Els Life Fitness? (3/9)

2009-03-09T22:56:00.000-04:00

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

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Simply for your MIND

Food for thought…

“It’s all in your mind, how you think will determine your outcome”

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Simply for your BODY

Feel the burn for the week…

~ Legs ~

Exercise for the week…

Forward Lung

1) Starting Position: Stand with your feet together. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal/core muscles) to stiffen your spine.

2) In preparation to step forward, slowly lift one foot off the floor, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Hold this position momentarily before stepping forward. The raised (swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the leading (forward) foot placed firmly on the floor. As you load into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot.

3) As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. While lunging, simultaneously, bend forward at your hips, maintaining a flat back.

4) Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.

Food for the week…

~ Carrots ~

Nutritional facts about Carrots…

The carrot gets its characteristic and bright orange color from β-carotene, which is metabolized into vitamin A in humans when bile salts are present in the intestines. Carrots are also rich in dietary fibre, antioxidants, and minerals.

Carrot, rawNutritional value per 100 g (3.5 oz)
Energy 40 kcal 170 kJ
Carbohydrates
9 g
- Sugars 5 g
- Dietary fibre 3 g
Fat
0.2 g
Protein
1 g
Vitamin A equiv. 835 μg
93%
- β-carotene 8285 μg
77%
Thiamine (Vit. B1) 0.04 mg
3%
Riboflavin (Vit. B2) 0.05 mg
3%
Niacin (Vit. B3) 1.2 mg
8%
Vitamin B6 0.1 mg
8%
Vitamin C 7 mg
12%
Calcium 33 mg
3%
Iron 0.66 mg
5%
Magnesium 18 mg
5%
Phosphorus 35 mg
5%
Potassium 240 mg
5%
Sodium 2.4 mg
0%
Percentages are relative to USrecommendations for adults.

Dish for the week…

Orange-Mint Carrots (Serving: 4 / Prep Time: 40 min.)

These can be made early in the day and gently reheated at serving time. If the liquid has evaporated before the carrots are tender, add a little water.
1-1/2 pounds carrots, halved lengthwise and thinly sliced crosswise
3/4 teaspoon finely slivered orange zest
1 cup fresh orange juice
1 tablespoon honey
2 teaspoons unsalted butter
1/2 teaspoon salt
1/4 cup chopped fresh mint
1. In large skillet, combine carrots, orange zest, orange juice, honey, butter, and salt.
2. Bring to a gentle boil over medium heat and cook 15 minutes, stirring occasionally, until carrots are tender and glazed.
3. Stir in mint.
Nutritional Information
Per serving: 133 calories, 2.3g total fat, 1.3g saturated fat, 0.6g monounsaturated fat, 0.2g polyunsaturated fat, 5g dietary fiber, 2g protein, 28g carbohydrate, 5mg cholesterol, 396mg sodium. Good source of: beta-carotene, folate, potassium, vitamin B6, vitamin C.

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Simply for your SOUL

Relaxation tip for the week…

Before you start your day open the window, take a deep breath, and say “today’s going to be a great day!”

Yoga pose for the week…

~ Downward facing dog ~

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Other News / Links

Articles…

Rx Chocolate Many people take an aspirin a day to help prevent blood clots and ward off stroke and heart attack. Chocolate may have the same benefits, report scientists from the University of California at Davis More

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Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com

What’s going on with Els Life Fitness? (3/2)

2009-03-02T23:41:00.000-05:00

~ Live! Online Personal Training
~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your MIND

Food for thought…

" Life isn't about finding yourself, life is about creating yourself... "

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Simply for your BODY

Feel the burn for the week…

~ Glutes ~

Exercise for the week…

The Glute Bridge

Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Food for the week…

~Spinach ~

Nutritional facts about spinach…

Spinach is known as a rich source of iron and calcium. Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

Spinach, rawNutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates
3.6 g
- Sugars 0.4 g
- Dietary fiber 2.2 g
Fat
0.4 g
Protein
2.2 g
Vitamin A equiv. 469 μg
52%
- β-carotene 5626 μg
52%
Folate (Vit. B9) 194 μg
49%
Vitamin C 28 mg
47%
Vitamin E 2 mg
13%
Vitamin K 483 μg
460%
Calcium 99 mg
10%
Iron 2.7 mg
22%
Percentages are relative to USrecommendations for adults.Source: USDA Nutrient database

Dish for the week…

Creamy Spinach Soup (Serving: 4 / Prep Time: 35 min.)

You will need only half a package of frozen spinach to make this creamy, but light, soup. Simply microwave the package, opened, until it just begins to thaw. Then saw it in half with a serrated knife. With the remainder wrapped and frozen, you are all set to make this lovely combination a second time.

5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 cup canned chicken broth diluted with 1-1/4 cups water, or 2-1/4 cups homemade broth
1/4 teaspoon pepper
1/8 teaspoon salt
3/4 cup low-fat (1%) milk
1 teaspoon unsalted butter
2 tablespoons grated Parmesan cheese

1. In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes.

2. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently.

3. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.

Nutritional Information
Per serving: 108 calories, 3.6g total fat, 1.8g saturated fat, 1.1g monounsaturated fat, 0.4g polyunsaturated fat, 2.2g dietary fiber, 5g protein, 15g carbohydrate, 8mg cholesterol, 433mg sodium.Good source of: beta-carotene, folate, magnesium, manganese, potassium, vitamin B6, vitamin C.

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Simply for your SOUL

Relaxation tip for the week…

When you get home after a long day of work, DO NOT turn on the TV. Listen to some soothing music, relax and reflect on the day.

Yoga pose for the week…

~ Tree Pose ~

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Other News / Links

Articles…

Water, Exercise, and Colon Cancer (Taiwan) Drinking lots of water and staying physically active appear to cut men's risk for colorectal cancer, according to researchers from Chang Gung University in Taiwan. More

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Contact Information

Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com