FitSeniors.org

The American College of Sports Medicine (ACSM) released its world-wide fitness trends survey for 2008.Below are the results. Check out #6!!

1.Educated and experienced Fitness Professionals

2.Children and Obesity

3.Personal Training

4.Strength Training

5.Core Training

6.Programs for Older Adults . Try FIT Seniors

7.Pilates

8.Functional Fitness

9.Stability Ball Training

10.Yoga

Chair Stands.

Chair Stands strengthen your inner and outer thigh muscles as well as your abdominal.

1.Place pillows against back of chair.
2.Sit in middle or toward front of the chair, knees bent, feet flat on floor.
3.Lean back in half-reclining position, keeping your back and shoulders straight.
4.Raise upper body forward until sitting upright, using hands as little as possible or not at all, if you can. Your back should no longer lean against the pillows.
5.Slowly stand up, using your hands as little as possible.
6.Slowly sit back down. Keep back and shoulders straight throughout exercise.
Repeat 8 to 12 times. Rest for 60 seconds and repeat one more time.

Recipe of the Day: Turkey Burgers.

Cooking for 1 or 2! 

1/2 pound lean ground turkey breast, enough ofr 2 burgers 
1 garlic clove, minced 
1 scallion, thinly sliced 
1 teaspoon fresh thyme leaves, leaves stripped and chopped
1 teaspoon allspice,
1/4 teaspoon nutmeg, freshly grated or ground 
1/4 teaspoon coarse black pepper
pinch of coarse salt 
2 bib or green leaf lettuce leaves 
2 whole wheat or plain Kaiser rolls, split
Extra-virgin olive oil or vegetable oil for drizzeling the buns

The National Senior Games Association (NSGA) is  a non-profit member of the United States Olympic Committee that is dedicated to motivating senior men and women to lead a healthy lifestyle through the senior games movement. NSGA is committed to providing information to support education and research initiatives enabling senior athletes and others to be better informed about ways to ensure healthy aging.

NSGA has nationwide events. For all of those that are looking for fun and competition checkout there website at www.nsga.com for more information.

Exercise: Tricep Stretch

Muscles worked: Tricep Stretches lengthen muscles in the back of the upper arm.

1.Hold one end of a towel in right hand.
2.Raise and bend right arm to drape towel down back. Keep your right arm in this    position and continue holding onto the towel.
3.Reach behind your lower back and grasp bottom end of towel with left hand.

*Remember to consult with your physician before starting a new fitness routine.

Shrimp: The Fit Fish

 
Shrimp is about 90 calories per 3-ounce serving with virtually no fat. Shrimp is packed with protein making it a great diet food.  It may even help prevent heart disease, thanks to astaxanthin, the antioxidant that gives the fish a slightly red tint.

A recent study found that eating  1 cup of shrimp daily can raise your good cholesterol level. Shrimp is also rich in cancer-fighting selenium and bone-building vitamin D.

Low Cal Sangria Sparkler

Prep: 10 minutes
Chill: 2 hours
Makes: 12 servings

750-milliliter bottle dry red wine
1 cup light orange juice
1/4 cup brandy or cognac
1/4 cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice 

1. In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 1-2 hours. Add club soda before serving. Serve over crushed ice.

Green Tea

The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea’s antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth.
Calories: 0

Mint Tea
Mint Tea can ease cramps and helps ward off indigestion.It also aids in digestion by promoting the movement of food through the digestive tract more easily.
 
Calories: 0

According to a recent Mayo Clinic Study, regular exercise may help protect against mild cognitive impairment. People with mild cognitive impairment can handle everyday activities but often have trouble remembering the details of conversations, upcoming appointments and events. The study found that a majority of the people with mild cognitive impairment experience a progressive decline in their cognitive abilities, which is usually caused by Alzheimer’s disease and or dementia.

Letter from Lenore.

Dear Beth, friends and clients,

After just one month working with Beth I have gained so much flexibility and strength, that I have amazed not only my families belief but that of everyone I meet who hasn’t seen me in more than a month’s time.

I have suffered from chronic back pain for over 37 years now and have been bedridden 18 years of that…..  So seeing me now able to walk straight up and some times with out the use of my walker shocks about everyone I know!