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.

Virtual Fitness: How To Do Fitness Band Squats

February 24, 2022
Perform a basic squat With a Fitness Band to Strengthen the outer hips
BENEFITS: Squatting is a bodyweight strength training exercise that works the thighs, legs, and gluteals. Adding a medicine ball will add work to the shoulders.
INSTRUCTIONS: Place the fitness band above your knees. As you descend, press the band outward to work the hips. A thicker band provides more resistance.
VARIATION: To increase the workload, hold a medicine ball in front of you, at shoulder height with elbows straight.

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 Squat-to-Jump Back

February 22, 2022
Squat-To-Jump Back Performed With A Medicine Ball Uses Only 3 Moves
SQUAT-TO-JUMP BACK bodyweight exercise strengthens the heart, thighs, legs, arms and shoulders. This exercise can be used as a warm-up before strength training or stretching.
VARIATION: To increase workload, add a push-up after the jump back.
MODIFICATION: to reduce workload, eliminate the medicine ball, or substitute an air-filled ball.

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 An Abdominal Strength Combo

February 22, 2022
Abdominal Combo Works The Obliques And Six Pack Abs
ABDOMINAL COMBO is a three part bodyweight exercise that targets the oblique abdominals, the six pack abs, front shoulders, and front thighs. The exercise begins with a diagonal move, and then a straight upward move, and then returns to a diagonal move on the opposite side.
INSTRUCTIONS: Part One – Bring chin toward chest and curl up while reaching right hand toward left foot. Perform 8-10 repetitions. Part Two – Change the exercise by lifting both hands toward your feet performing 8-10 repetitions. Part Three – Change the exercise again, by reaching your left hand toward your right foot. Perform 8-10 repetitions.
VARIATION: to increase the workload, use ankle weights. MODIFICATION: Do fewer repetitions.

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

Vegan Spinach Salad With Orange Sesame Dressing Recipe

February 22, 2022
INGREDIENTS
  • 1 bunch fresh spinach (about 6 cups of leaves)
  • 1 red or yellow bell pepper chopped into bite-size pieces
  • 1/4 to 1/2 cup red onion chopped into small pieces
  • 1 orange peeled and sliced into bite-size pieces
  • 1 tablespoon toasted sesame seeds
  • 2 tablespoons rice vinegar
  • 1 tablespoon orange juice concentrate
  • 1 tablespoon water
  • Optional seasoning: ground black pepper, salt, dash Tamari
INSTRUCTIONS
  • Trim spinach stems. Wash and dry leaves.
  • Cut leaves into bite-size strips.
  • Place leaves in a salad bowl. Add pepper, onion and orange slices. Set aside.
  • Place sesame seeds in a blender. Grind into a powder.
  • Add vinegar, orange juice concentrate, and water. Blend mixture.
  • Pour dressing over salad, and toss. Serve.
  • Recipe makes 4 to 6 servings.

Banana Pineapple Nut Bread Recipe

February 22, 2022
INGREDIENTS
  • 3 cups flour
  • 2 cups sugar
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 3/4 teaspoon salt
  • 1 cup chopped walnuts
  • 3 eggs, beaten
  • 1 cup vegetable oil
  • 2 cups ripe, thoroughly mashed bananas
  • 2 teaspoons vanilla
  • 1 8-oz. can crushed unsweetened pineapple, drained
INSTRUCTIONS
  • Preheat oven to 350 degrees F.
  • In a large bowl combine flour, sugar, baking powder, cinnamon and salt. Stir together. Add walnuts.
  • In a separate bowl combine eggs, oil, bananas, and pineapple. Mix well.
  • Add moist ingredients to dry ingredients. Stir until blended.
  • Prepare 2 loaf pans by either oiling bottom and sides, or lining
    the pans with baking paper.
  • Spoon batter into each pan equally. Bake 45 to 50 minutes.
  • Makes 2 loaves. Allow bread to cool before slicing.

Vanilla Coconut Pound Cake Recipe

February 22, 2022
DRY INGREDIENTS
  • 1 cup all purpose flour
  • 1/4 cup coconut flour
  • 1/4 cup brown rice flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/2 cup sugar
MOIST INGREDIENTS
  • 1/3 cup coconut oil
  • 1 teaspoon vanilla extract
  • 12 oz plain unsweetened yogurt
  • 1/4 cup coconut oil
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 12 oz plain yogurt
  • Oil to coat loaf pan
INSTRUCTIONS
  • Preheat oven to 350 degrees F.
  • Sift all dry ingredients into a large mixing bowl. Set aside.
  • In a separate bowl, combine sugar and coconut oil. Blend well until mixture is creamy. Set aside.
  • Beat eggs separately. Then add the vanilla. Stir together.
  • Add the yogurt to the eggs and vanilla mixture. Combine well.
  • Slowly pour the moist ingredients into the dry ingredients, while stirring and blending until well combined.
  • Oil a 9 x 5 loaf pan.
  • Pour cake mixture into loaf pan. Bake about 40 to 50 minutes. Allow to completely
    cool before slicing.