Hope everyone is having a great start to 2016 and still sticking to those New Year's Resolutions!  If they've already started to fall out of your regular schedule don't worry it happens to the best of us. Each day gives us the opportunity to get back at it or find new ones that will help us get back into the groove.  Maybe Yoga at your favorite gym is just what you needed to refocus in 2016?!?
 
I'm so very excited to announce that Be Fit SRQ will now be offering both private and group Yoga classes.  I also want to share i n this month's newsletter a few of my favorite stretches as well as a healthy recipe to make for family and friends!

Sincerely,
Michele
Be Fit SRQ Yoga Classes
b2ap3_thumbnail_chakra_overview.jpgWe will be offering both private and group Yoga classes. Our group classes are every Wednesday starting at noon. Make sure to book your classes now as they will fill up FAST!  The class will be 60 minutes and the cost is $15 per class. Our private yoga sessions start at $80. You can schedule your private session with Michele at your convenience.  
 
As most of you know I'm an avid tennis player and incorporate yoga into my weekly training schedule. Tennis players typically have tight hips, quads & hamstrings, and can perform specific poses to improve upon these areas of weakness.
Daily Stretching Routine
Are you always on the run and running out of time to stretch? Try adding a few standing stretches throughout the day. Whether standing in line, waiting for the bus or watching a soccer game, you can squeeze in some quality flexibility training. You can do these stretches as a set or one at a time, wherever or whenever you find yourself on your feet. Remember never to stretch to the point of pain.
Neck Stretch
Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow 
and controlled manner.
 
Chest Stretch 
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. 
 
Standing Triceps Stretch
Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed 
away from the ears. Repeat with opposite arm. 
 
Shoulder Stretch
Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat 
Healthy Recipe 
Pork, White Bean & Kale Soup b2ap3_thumbnail_SP6181.jpg
With all this cold weather we've been having what's better than a healthy, delicious soup to enjoy!
 
Ingredients
  • 1 tablespoon extra-virgin olive oil
  • 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
  • 3/4 teaspoon salt
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 2 teaspoons paprika, preferably smoked
  • 1/4 teaspoon crushed red pepper, or to taste (optional)
  • 1 cup white wine
  • 4 plum tomatoes, chopped
  • 4 cups reduced-sodium chicken broth
  • 1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
  • 1 15-ounce can white beans, rinsed
Preparation
  1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
     
  2. Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
     
  3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
Nutrition
  
Per serving:  262 calories;  6 g fat ( 1 g sat,  3 g mono);  45 mg cholesterol;  26 g carbohydrates;  25 g protein;  7 g fiber;  627 mg sodium;  1024 mg potassium.
 
Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (190% dv), Potassium (29% dv), Iron (20% dv)
 
Carbohydrate Servings: 1
 
Makes 6 servings, about 1 2/3 cups each