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10 exercises to do at home no weights just a workout band and a chair (Please make sure you are cleared by a physician before starting any exercise program if you have any health issues) Do each exercise 12 reps and two or three sets Enjoy!! Warm-up - march in place for 10 minutes, bring knees up as high as you can.
1. Pushups 2. Squats - stand with feet a little wider than shoulder width apart sit back and tap your butt on the chair, do not sit down (Make sure your knees do not go over your toes when you are squating) return to starting position. 3. 2 Arm Row with a band - wrap band around the back of the chair grab the left handle with left hand and right handle with right hand, pull band to waste. 4. Alternating Lunges - Stand tall, with your toes facing forward and your feet spaced approximately one foot apart. Carefully step your right foot back approximately three feet behind. Look down at your left leg. Ideally, your knee should be bent at a right angle with your thigh parallel to the ground. As you exhale, push off the ground with your right foot, coming back to the starting position. Repeat on the other side. 5. Chest Press seated on chair - wrap band around back of chair chair grip the end of the band with both hands and push forward, return to starting position. 6. Seated Leg extension - sit in char and lift leg up off the chair one at a time 7. Bicep Curls with a band - stand on the middle of the band grasp the ends of the band and curl up. Make sure you keep your elbows against your sides with moving them. 8. Hip Thrust - Lie on the your back on the ground. Bend your knees with feet flat on the floor, lift you butt off the ground hold for 2 seconds and return to starting position. 9. Dips - Stand in front of a chair. Sit down on the edge of the seat and place your hands behind your hips.Your hands should be on the edge of the seat and shoulder width apart. Lift your buns off of the seat and walk your feet forward. Slowly lower your body downward.Be careful that your elbows don’t bend to an angle smaller than 90 degrees. Extend your arms, raising your body upward and supporting your weight with your arms. Repeat 10. Calf Raises - Begin by standing in front of a step, feet shoulder width apart, facing forward. Step up onto the step with both feet, holding on a rail, and letting heels hang off the edge. Toes should be on step. Rise up onto your toes as high as possible in one smooth motion. Hold for a couple seconds. Slowly lower heels as far as possible, below the step level. Return to starting position.
Whole30 Think of Whole30 as a month-long eating reset where you focus on eating only whole, unprocessed foods and cutting out all added sugars, artificial sweeteners, alcohol, grains, most legumes and peas, soy products, dairy, and processed foods with certain additives. The Whole30 concept is based on the premise that our highly processed, modern diets trigger inflammation, hormone imbalances, and subtle food intolerances that may be having a cascading effect on health, as well as appetite and food choices. By eating “clean” for 30 days, an individual can then assess what foods they really miss, as well as identify potential effects that foods may have on their body when adding them back. Foods during the 30 days include all vegetables, fruits, nuts and seeds (including nut milks and nut butters), eggs, fish, meat, poultry, and some oils and fats.
The Good: For the most part, the food choices provide a framework for nutrient-dense, whole foods to become the focus of your diet. This eating plan isn’t called a weight loss plan, since the emphasis is more on restoring health and balance in the body, but most individuals do lose some weight. The guidelines also mimic what research suggests be done to reduce inflammation and chronic diseases risk. A temporary “reset” with whole foods is really helpful after eating periods of less healthy eating like after the holidays or vacation because 1) your body is usually craving whole foods at that point and 2) it’s usually eye-opening realizing how many chemicals, added sugars, and other less health components you’ve been consuming.
The Bad: A lack of calcium and vitamin D intake is the only major concern from a nutrition standpoint, and these could be met other ways with proper planning. Temporarily removing dairy as part of a bigger plan is often a helpful approach to calm the body and identify food intolerances and issues, but most individuals can usually add all or some dairy components back after 30 days. Legumes are off-limits, and so is peanut butter.
Bottom line: The 30-day time frame makes drastic eating changes (many that we know we all need to do) seem doable, and meal plans typically provide adequate energy.