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Simple Pleasures, Overnight Oats Success, and Resistance Band Strength Training Workout

Posted May 25 2011 5:24pm

What do you do when you don’t feel like running on a rainy day?

Mosely cute puppy running with dog post run

Take a ridiculously cute running buddy with you of course!

Mosely is hilarious to run with because he looks like a furry rocking horse bouncing along the lake path. It’s particularly fun to take him out on rainy days because he beelines for puddles and happily splashes his way through each of them. It’s an awesome reminder to enjoy the simple pleasures in life!

Speaking of simple pleasures, I had an absolutely amazing bowl of overnight oats this morning.

overnight oats oatmeal with mango, almond milk, rice protein powder, oat bran, multigrain oats, and peanut butter 2

To make this delicious and vibrant mix, I blended

  • 1 cup of frozen mango
  • 1 cup almond milk (in hindsight 3/4 cup is best)
  • one serving of rice protein powder

Then I poured the above mixture into a bowl with

  • 1/4 cup oat bran
  • 1/4 cup multigrain oats

Let it sit overnight in the fridge and the result was a sweet, fruity mousse studded with hearty whole grains. This bowl gets 5 out of 5 FHF forks, an overnight oats recipe success!

overnight oats oatmeal with mango, almond milk, rice protein powder, oat bran, multigrain oats, and peanut butter

Yesterday, I had the pleasure of chatting with my best buddy Emily, who is in currently working for a non-profit organization in Ethiopia. Back in the states she loves to run, bike, and swim. Unfortunately, it’s difficult for her to participate in her favorite activities while abroad. To stay fit, she’s been using my ‘Piece de Resistance’ Band Workout for the last two weeks so she needs a fresh routine. I was happy to oblige, so here is Miss Emmy’s Resistance Band Workout!

Directions

  • Warm up prior to performing this workout. I am a big fan of warming up with 5 rounds of Surya Namaskara A (Sun Salutations).
  • If you are unfamiliar with resistance bands, please see my ‘Piece de Resistance’ Band Workout for notes on resistance band technique and suggestions for where to buy them.
  • Adjust the resistance of your band so that your muscles fatigue after 8 to 12 repetitions of each exercise.
  • If you don’t have a resistance band feel free to perform this workout with any two items of equal weight such as dumb bells, water bottles or canned food.
  • Perform this workout in a circuit, moving quickly from one exercise to the next.
  • Perform 1, 2, or 3 rounds of the circuit as desired. Take a 1 minute break in between each round.
  • If any exercise hurts, do not do it.
  • If at any time you feel the need to slow down, take a break, or stop, please do so. Your health and safety are most important.

#1 Squat and Overhead/Military Shoulder Press

squat and military overhead shoulder press squat and military overhead shoulder press 2 squat and military overhead shoulder press 3

#2 Alternating Cross Body Biceps Curls

Note: Perform 8 to 12 reps on each arm, 16-24 reps total.

cross body curl 2 cross body curl 3

#3 Side Lunge

Note: Wrap the band around the non-lunging foot for this exercise. Wrap the band around the right foot, lunge 8 to 12 times to the left. Remove the band, wrap it around the left foot, and lunge to 8 to 12 times to the right.

side lunge 1 side lunge 2 side lunge 1

#4 Straight Leg Dead lift, Biceps Curl, and Overhead Press

Note: Maintain a slight bend in your knees as you perform the dead lift.

dead lift biceps curl and military overhead press 1 dead lift biceps curl and military overhead press 2 dead lift biceps curl and military overhead press 3

dead lift biceps curl and military overhead press 4 dead lift biceps curl and military overhead press 5 dead lift biceps curl and military overhead press 4

dead lift biceps curl and military overhead press 3

#5 Alternating Single Arm Row

Note: Perform 8 to 12 reps with each arm, 16 to 24 total.

alternating single arm back row 1 alternating single arm back row 2

#6 Two Arm Triceps Kickback

triceps kickback triceps kickback 2

#7 Plie / Wide Squat with Biceps Curl

plie squat and biceps curl 1 plie squat and biceps curl 2 plie squat and biceps curl 3

plie squat and biceps curl 4 plie squat and biceps curl 3

#8 Alternating Front and Lateral Shoulder Raises

Note: Maintain a slight bend in your elbow throughout this exercise. Arms raised to the front, lowered, then raised to the side, and lowered = 1 rep. Perform 8 to 12 total reps.

alternating front and lateral shoulder raise alternating front and lateral shoulder raise 2 alternating front and lateral shoulder raise

alternating front and lateral shoulder raise 3 alternating front and lateral shoulder raise

#9 Jack Knife or Leg Lifts (Chose the exercise that you feel most comfortable with)

Jack Knife

jackknife ab exercise jackknife ab exercise 2

# 9 Leg Lift

jackknife ab exercise leg lift abdominal exercise 2

You can the rest of my workouts

I would love to hear from you…

What reminds you to enjoy the simple pleasures in life?

What kind of workout would you like to see next week?

P.S. I have several awesome reader giveaways in the works. The first one is TOMORROW, so don’t miss it!

 

{EDITED TO ADD: I have switched to the Disqus Commenting System as my comment system is still not emailing my responses as I would like it to. It appears that this transition prevents readers from viewing comments entered prior to this switch, which I am so sorry for. If you have any problems with or questions about how the new Disqus system please let me know!}

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