Stretching and mobility is key to keeping your flexibility as you age. Actively working to keep that mobility also helps keep long, strong muscles.
‘If you don’t use it, you lose it!’ This fact is true whether you are 11 or 70 years old. The reality is that you have to work at it. Use a foam roller, and set aside time for stretching or yoga.
Find pictures if these stretches' in books on the web:
-plié reach
-fold over
-sun salutation
-pigeon
-down dog
-down dog with leg extension
-shoulder stretch
-triceps stretch
-V seated, single-leg reach
-Upward dog
-neck stretch (be careful not to overextend your muscles and end up with a neck pull)
-twist and stretch
You will feel energized with increased blood circulation if you stretch at the beginning of your day.
*Be sure to include deep, full breaths while stretching
Sunday 07/21/12- Workout-:
stretch tape- 30 minutes
walk in a nature preserve with the children (70 minutes)
jumping on trampoline with kids (20 minutes) HUGE cardio burn!
Sunday 07/21/12- Food Diary:
Breakfast-
3 -3 inch pancakes made with almond flour, protein powder, nonfat milk and 1/4 cup whole wheat pancake mix (150 cal) *Sunday is our family-made pancake day. Fun!
1 piece low-salt bacon (90 cal)
bowl of mixed fruit of cantelope, strawberries, banana (70 cal)
A.M. Snack :
whole wheat pita chips (homemade) with Tahini dip *(190 cal)
Lunch-
4 oz chicken (187 cal)
2 pieces Ezekial bread for sandwich, whole grain yellow mustard (180 cal)
1/4 cup rinsed organic no-salt black beans, cut fresh corn, spices, cherry tomato, apple cider vinegar (190 cal)
P.M. Snack-
pear ( 57 cal)
1/2 cup non-fat cottage cheese ( 70 cal)
Dinner-
corn/whole wheat tortillas with grilled vegetables, brown rice(recipe from Eating Well Magazine) (430 cal)
Dessert-
8 oz. 0% Greek yogurt (130cal) Mix all these 3 ingredients
banana (90 cal)
shaved dark chocolate, roasted pecans (50 cal)
TOTAL CALORIES: 1755
*Tahini Dip:
in a blender add-
1 1/4 cup adamame
1/4 cup tahini
juice of 1/2 lemon
2 tbsp EVOO
1/2 tsp each-sea salt, black pepper
1/2 cup chopped cilantro
1 clove chopped garlic
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