Use It Or Lose It! Stretches To Keep You Feeling Fit

(photo: exercise.com)

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 of these stretches in books and 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

 

 Workout:

 stretch tape- 30 minutes

 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 black berries, 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 Ezekiel 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 (430 cal)

Dessert-

8 oz. 0% Greek yogurt (130 cal) Mix all 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 edamame

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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