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.

How To Do Floor Bridge

August 6, 2022

The Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower the spine down to the mat.
  • Repeat for the desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart.

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How To Do Single Leg Squat Touch Down

August 4, 2022

Single Leg Squat Touchdown Is A Basic Core Stabilization Exercise That Strenghtens Legs and Thighs

INSTRUCTIONS
INSTRUCTIONS
  • Begin in a standing position. Feet hip width.
  • Place left hand on left hip.
  • Bend hips and knees into a squat, while balancing on left foot.
  • Reach down to touch left foot with right hand.
  • Hold briefly. Return to standing position.
  • Perform desired number of repetitions while balancing on left foot.
  • Repeat the exercise while standing on right foot.

ERRORS: Losing control of the exercise by either moving too fast, or performing too many repetitions.

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How To Do Transverse Lunge To Balance

August 4, 2022

Lunge To Balance Is A Basic Core Stabilization Exercise That Improves Lower Body and Core Strength

INSTRUCTIONS
INSTRUCTIONS
  • Stand with feet shoulder width apart with hands on neutral hips.
  • Rotate 90 degrees to the right into a lunge stance with right knee forming a 90 degree angle.
  • Hold briefly whlile maintaining balance.
  • Return to start position.
  • Raise right knee while maintaining balance on left foot. Hold briefly.
  • Repeat exercise leading with left foot.
ERRORS: Losing control of the exercise by moving too fast, or your lunge is too wide.

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Cuban Style Black Beans and Rice Recipe

August 2, 2022

No Sugar Added Recipe

It Takes Only A Few Minutes To Put This Recipe Together – 3 Minute Saute and 5 Minute Cook Time

Cooking Tools: Large Skillet
INGREDIENTS
  • 1 teaspoon olive oil
  • 1 tablespoon minced garlic
  • 1 cup chopped onion
  • 1 cup diced green bell pepper
  • 3 cups cooked black beans
  • 2 cups chicken broth
  • 1 tablespoon vinegar
  • ½ teaspoon dried oregano
  • black pepper to taste
  • 3 cups cooked brown rice
INSTRUCTIONS
  • Heat olive oil in a large skillet.
  • Sauté garlic, onion, green bell pepper until golden (about 3 minutes).
  • Stir in beans, broth, vinegar and seasoning.
  • Bring to a boil then lower to a simmer.
  • Cover and cook for 5 minutes.
  • Spoon over cooked rice and serve.
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2 Cheese Pizza with Red Peppers Recipe

August 2, 2022

No Added Sugar Recipe

INGREDIENTS

COOKING TOOLS: Dough Board, Rolling Pin, Cookie Sheet

  • 2 tablespoons whole wheat flour
  • 1 can (15 oz.) pizza crust or ready-made crust
  • vegetable cooking spray
  • small jar tomato sauce
  • 2 tablespoons olive oil
  • ½ cup low-fat ricotta cheese
  • ½ teaspoon dried basil
  • 1 small minced onion
  • 2 cloves minced garlic
  • ¼ teaspoon salt (optional)
  • 4 ounces shredded part skim mozzarella cheese
  • 2 cups chopped mushrooms
  • 1 large red pepper, cut into strips

INSTRUCTIONS

COOKING UTENSILS: Dough Board, Rolling Pin, Cookie Sheet

  • Preheat oven to 425 °F.
  • Spread whole wheat flour over dough board.
  • Roll out dough with rolling pin to desired crust thickness.
  • Coat cookie sheet with vegetable cooking spray.
  • Transfer pizza crust to cookie sheet. Brush olive oil over crust.
  • Coat crust with tomato sauce.
  • Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt.
  • Spread mixture over crust.
  • Sprinkle crust with part-skim mozzarella cheese.
  • Top cheese with mushrooms and red pepper.
  • Bake at 425 °F for 13–15 minutes or until cheese melts and crust is golden brown.
  • Serves 8