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.

20 Motivational Fitness Quotes

July 14, 2013

“If your dog is fat, you’re not getting enough exercise.” Source Unknown

“Physical fitness is the first requisite of happiness.” Joseph Pilates

“Just do it.” Nike

“When quitting is no longer an option, you’re halfway there”.  Source Unknown

“Those who do not find time for exercise, will have to find time for illness”.  Edward Stanley, Earl of Derby

“If you want to change someone, don’t preach to them.  Set an example, and shut up.”  Jack LaLanne

“The difference between try and triumph, is just a little umph!” – Marvin Phillips

“We do not stop exercising because we grow old.  We grow old because we stop exercising.” Dr. Kenneth Cooper

“When your legs are tired, run with your heart”.  Source Unknown

“A man’s health can be judged by which he takes two at a time: pills or stairs”.  Joan Welch

“Take care of your body.  It’s the only place you have to live.”  Jim Rohn

“Somewhere in the world, someone is training when you are not.  When you race him, he will win.”  Tom Fleming

“The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck.” Source Unknown

“Exercise to live.  Never live to exercise.”  Jack LaLanne

“Happiness lies first of all in health”.   George William Curtis

“If you want to look like a fox, you have to work like a horse, and sweat like a pig.  Source Unknown

“The secret of getting ahead is getting started.”  Mark Twain

“Muscles come and go.  Flab lasts.”  Bill Vaughan

“The first and best victory is to conquer self”.  Plato

“The human body is the best picture of the human soul.”  Ludwig Wittgenstein
Copyright 2013 Irene Pastore and Blue Moon Personal Training

How, When, and Why To Use Yoga Blocks

July 12, 2013
Yoga Block

Yoga blocks are made from durable, scratch-resistant, lightweight foam, and are shaped like rectangles with rounded edges.

The blocks measure 9″ wide by 6″ high by 4″ deep, and come in multiple colors, with prices ranging from $9.00 to $12.00.

Five Reasons You Need To Use Yoga Blocks

  1. Prevents struggling, and makes your practice more enjoyable.
  2. Safely supports and modifies poses.
  3. Brings the floor closer to you.
  4. Provides stability, and extra height.
  5. Braces your weight, and keeps you balanced.

Who Benefits From Using Blocks?

Triangle Pose with block.
  • Seniors
  • Beginners
  • Pregnant Women
  • Runners
  • Anyone with tight muscles, or injuries.

How To Use Yoga Blocks 

  • Under your hand in Trikonasa (Triangle Pose), and in Arda Chandrasana (Half Moon Pose).
  • Under your feet or low back in Setu Bandasana Sarvangasana (Bridge Pose).
  • Sitting on a block in Gomukhasana (Cow Face Pose), and Virasana (Hero Pose).
  • Under your head when there is excessive arching of your neck in supine poses, as in Ananda Balasana (Happy Baby Pose).

When To Use A Yoga Block

  • Can’t reach the mat in Uttanasana (Standing Forward Bend)?  You need a block under each hand.
  • Using your fingertips instead of the palms of your hands?  Use a block under your hand.
  • Is your front knee bending in Parivritta Trikonasana (Revolved Triangle)? Use a block under your hand.
  • Do your feet hurt in Virasana (Hero Pose)?  Sit on a block.

Where To Buy Yoga Blocks

There are many internet sites where you buy Yoga blocks. Three are listed below.  These companies also sell a full line of Yoga clothing and equipment.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Flip Flops: A Pain In The Sole

July 10, 2013

In my July 2012 blog post, Flip Flop Smarts: Beach Only, I wrote about the hazards of wearing flip-flops for street wear, mowing the lawn, or clearing out the basement. Typical injuries are broken toes, fractures, bruises and cuts.

Well summer’s here, and it’s flip-flop time once again. The podiatrist in this news clip says that patients come in like clockwork, at the onset of warm weather, with complaints about heel, arch and back of the heel pain.  He says that some of these problems may lead to surgery.

Flip flops, and bare sandals don’t support your feet.

Flimsy footwear puts you at risk for someone stepping on your foot,  or cause you to trip and fall on buses, subways, and sidewalks.  Flip-flops can easily fall off your feet, and cause driving, or bicycle accidents that might be fatal to you or a pedestrian.  

Stay safe.  Flip-flops are meant for the beach, not for street wear.

 

Podiatrist, Dr. Alan H. Green, from Newton-Wellesley Hospital, discusses foot injuries caused by wearing flip flop sandals.

Irene Pastore, Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.  

5 Quick Meat Substitutes

July 8, 2013

Boca Burgers

Grill these heart-healthy burgers, instead of burgers made from meat.  Boca Burgers come in several flavors, and are made from soy, veggies, cheeses and seasonings.  Protein: 14 grams per serving (one burger).

Light Life Tofu Pups

The original vegetarian hot dog made from soy.  They cook faster than meat-based hot dogs, and contain no cholesterol or nitrates.  Protein: 7 grams per serving (one hot dog).

Tufurky Vegan Deli Slices

Lunch meat sandwich alternative to meat. Available in Roast Beef, Peppered, Oven Roasted, Hickory Smoked, Bologna Style, and Italian.  Protein: 13 grams per serving (5 slices).

MorningStar Farms Veggie Bacon Strips

Smoky flavored strips that tastes just like bacon.  Sautée to a crisp texture, and add to sandwiches or have them with your breakfast meal.  Protein: 2 grams per serving (2 strips).

Trader Joe’s Chickenless Mandarin Orange Morsels

Asian inspired entrée made from soy, wheat, grains and veggies. Serve it with rice or noodles and your favorite green veggie.  Protein: 16 grams per serving (10 pieces).

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Disabled Dog Gets Prosthetic Legs

July 6, 2013

Naki’o, the world’s first dog to receive four prosthetic limbs.

In 2011 a puppy was found abandoned, and near death in a foreclosed home in Nebraska.  Four paws and tail were frozen in a puddle of water in the basement of the house.

Naki’o was brought to a local shelter, and nursed back to health.  Through the internet, veterinarian assistant Christine Pace read about his story, and decided to adopt him.

Christine raised money so that Naki’o could be fitted with two prosthetic rear legs, designed and fitted by Orthopets in Denver, Colorado.  Naki’o adapted so well to his new legs, that the company designed prosthetics for both front legs, free of charge.

Read the entire story about Nakio’s rescue, and his new home, at Orthopets.com.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Spinach

July 4, 2013

Spinach leaves can be steamed, sauteed, juiced, or consumed raw.

Spinach is a nutritional powerhouse, rich in antioxidants, vitamins, minerals, and fiber.

One cup of chopped, raw spinach is only 14 calories.

In cooking, spinach is versatile and lends itself well to raw, steamed, and sautéed recipes.  Juicing spinach leaves is another quick, and healthy option for consuming this vitamin-rich superfood.

Spinach makes a fast and delicious meal combined with nuts, seeds, mushrooms, lentils, tofu, fish, chicken, grated cheese, or legumes.  Added spices such as garlic, and curry provide zest to a spinach side or main dish.

Nutrients In Spinach

Phytonutrients:  Spinach contains the carotenoids, beta carotene, lutein, and zeaxanthin.  It also contains flavonoids (antioxidants).

Vitamins: C, E, Beta-carotene, K, B1, B2, B6.

Minerals: Manganese, Zinc, Selenium, Calcium, Magnesium, Iron, Potassium, Folic Acid, Copper, Niacin, Phosphorus

Fatty Acids: Omega 3

Fiber

Protein

Benefits of Eating Spinach

  • Anti-inflammatory
  • Anti-cancer
  • Decreased risk of prostate cancer
  • Lowers risk of health problems related to oxidative stress, such as atherosclerosis, and high blood pressure.
  • Prevents macular degeneration.
  • Bone health
  • Supports heart and digestive health. 

Spinach Varieties

  • Savoy: dark green, crisp, curly leaves, springy texture.  
  • Semi-Savoy: similar texture to savoy, but not as crinkled.
  • Flat Smooth-Leaf: flat, unwrinkled, spade-shaped leaves.  

Preparation Suggestions

  • Raw Spinach Avocado Salad 
  • Steamed Spinach with Lentils and Walnuts 
  • Fresh Carrot-Apple-Spinach Juice
  • Sautéed Spinach with Mushrooms and Steamed Sweet Potatoes

For spinach recipes visit allrecipes.com, and food.com. For juicing recipes go to omegajuicers.com.

Copyright 2013 Irene Pastore and Blue Moon Personal Training