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.

Tofu Salad Dressing Recipe

July 12, 2022

Tofu Salad Dressing

Quick Recipe: 8 Ingredients – No Cooking

Cooking Tools: Food Processor
INGREDIENTS
  • 1/2-pound silken tofu
  • 2 tablespoons apple cider vinegar or lemon juice
  • 4 tablespoons oil
  • 1 teaspoon Bragg’s Liquid Aminos or soy sauce
  • 1 teaspoon Lemon Pepper Seasoning
  • 1/2 teaspoon garlic powder
  • 1 tablespoon honey or other preferred sweetener
  • Optional: 2 tablespoons room temperature water
INSTRUCTIONS
  • Place all ingredients in blender.
  • Blend until mixture is creamy.
  • Serve
  • Refrigerate

3-Bean Vegan Sandwich Spread Recipe

July 12, 2022

3-Bean Vegan Sandwich Spread With Topping

Quick Recipe: 5 Ingredients – No Cooking

Cooking Tools: Food Processor
INGREDIENTS
  • 2 cups cooked beans drained: Kidney, Pinto and Black beans
  • Save drained gravy
  • 2 teaspoons olive oil, or preferred oil
  • 1/2 large avocado
  • 2 tablespoons nut or seed butter
  • Note: 15 oz. Canned Organic Bean Trio is available in Whole Foods
INSTRUCTIONS
  • Place all ingredients in food processor.
  • Combine thoroughly until mixture is creamy.
  • If mixture is too dry, slowly add drained gravy. Adjust the amount as needed.
  • Serve as a sandwich spread or veggie dip.
  • Sandwich Toppings: pickles, alfalfa sprouts, onions, avocado
  • Refrigerate

How To Do A BOSU Reverse Plank Press Up

July 12, 2022
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE LEVEL: Advanced

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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 Partner Workout For Cardio and Strength

July 9, 2022

No Equipment Partner Workout – Advanced Level

INSTRUCTIONS

  • Move Slowly Throughout All Exercises
  • Squat Jump: Perform 5-10 jumps in succession.
  • Pistol Squat: Perform 4 to 6 reps on right leg. Repeat on left leg. 2 sets.
  • Kneeling Push-Up to Rotation: Perform 8-10 reps on right side. Repeat on left side. 2 sets
  • Rotating Squat Jump: Perform 8-10 reps. 2 sets
  • Wall Sit: Lower down, hold, slowly come up. Perform 8-10 reps. 2 sets
  • Snowboarder: Perform 3 reps. 2 sets
  • Long Jump and High Jump: Perform 4 Jumps. 2 sets
  • Squat & Glute Lift: Lift off. Raise right leg once. Lower down. Repeat on left. 2 sets.
  • Handstand: Perform once.

CAUTION: The exercises in this video are on an advanced level. Avoid any exercise that is beyond your strength and understanding. Not recommended for beginners.

MODIFICATIONS: 1) Do 1 only one set. 2) Omit exercises that are beyond your strength. 3) Do fewer repetitions. 4) Perform modified push-ups. 5) Adjust the holding time for the Wall Sit according to strength.

EXERCISE SEQUENCE

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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