Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Vegan Chickpea-Quinoa Soup Recipe

April 8, 2022
INGREDIENTS
  • 2-3 tablespoons olive oil
  • 3 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 cloves minced garlic
  • 1/2 cup carrots, chopped
  • 1 medium zucchini, chopped
  • 1 28 oz. can chopped tomatoes
  • 2 cans chickpeas (rinsed & drained)
  • 5 cups spinach, finely chopped
  • 1/2 cup quinoa
  • 6 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tbsp dried parsley
  • 1 bay leaf
  • 1 tbsp garlic powder
INSTRUCTIONS
  • Using a cast iron skillet, saute carrots, celery, onions, and garlic in olive oil for several minutes.
  • Place the mixture into a large cookpot.
  • Add remaining ingredients. Combine well.
  • Cover and cook over low to medium heat for 1 1/2 to 2 hours, stirring frequently.
COOKING UTENSILS
  • Cast iron skillet
  • Large cookpot with lid
  • Optional food processor for vegetable prep

Health Video: Sarcopenia – Taking Charge of Your Muscles As You Age

April 8, 2022

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do A Kettlebell Deadlift

April 8, 2022

Strengthen Hamstrings, Quadriceps, Groin and Glutes

INSTRUCTIONS: Your stance is slightly wider than hip-width. Toes point forward. From a standing position, grip the kettlebell in both hands with palms down (pronated grip). Slowly bend your hips and knees as you lower the weight to the floor. Maintain a straight line from the crown of your head to your low back.

TECHNIQUE: Avoid rounding forward, looking up at the ceiling, or down at the floor. Maintain neutral shoulders.

MODIFICATONS: 1) Use a lighter weight. 2) Bend less at the knee. The lower you descend, the harder it is to get up.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Kettlebell Goblet Squat

April 7, 2022
THE KETTLEBELL GOBLET SQUAT STRENGTHENS QUADRICEPS, GROIN, GLUTES
INSTRUCTIONS: This exercise is a deep squat in which you’ll bend your knees, and move downward as far as possible. Exercise Dont’s: rounding your back, looking up, or arching your neck.
The Goblet Squat is suitable for home, outdoor or gym workouts.
MODIFICATION: Practise without weight, or hold a very light dumbbell around 2-3 pounds, instead of a kettlebell. Kettlebells start at 5 lbs. If the exercise is too difficult, squat halfway down or less. Before attempting The Goblet Squat, gain experience with the Basic Squat Technique.

BASIC SQUAT TECHNIQUE

Shop Our Health & Fitness Store for Kettlebells and Dumbbells

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider