Aspire, Perspire, Nourish Yourself

After busy weekends, make Mondays your favorite day. It’s a great time to slow the pace. Take time to re-generate yourself through soulful fitness, nutritious food, and restful sleep.

Stretch and Soothe

Try this Detox Flow yoga session with Clara Roberts-Oss to clear your mind, restore your body, and revitalize your energy for the coming week:

Eat Well

Enjoy a great comfort meal by making our recipe of the week. Eat earlier than usual, and keep your portions in check.

Rest

Get to bed 1 hour earlier than your usual bedtime, and maximize your rest by:

Minimizing screen time (TV, iPad, computers, social media, phones, etc.);
Keeping bedroom dark, cool, and comfortable;
Minimizing noises as much as possible.

Recipe of the Week: Sicilian Sweet Style Chicken

http://www.thera-band.com/store/products.php?ProductID=45

Welcome to Wednesday! We hope you enjoyed some of the meals we published in our Menu Monday’s post.

Today, continuing with the weekly theme, we bring you a workout with exercise resistance bands/tubing.

If you have been exercising using your body weight for resistance, you can increase the effectiveness of those workouts using exercise resistance bands of various tensions. This equipment is relatively inexpensive to buy compared to free weights, versatile, and portable.

What Should I Buy?

When shopping for exercise tubes and bands, be sure to choose better quality products like tubes from SPRI or Thera-Band. There are also some less expensive options that are still good, like Gold’s Gym tube kit, sold at various department stores or online. Buy a couple of bands with different tensions, which can range from extra-light to extra-heavy. Some bands sold in kits may include specialized tubes that are looped together, and useful for different exercises.

The Workout

A total of 5 exercises, some of which are compound exercises that work several muscles at the same time.

Aim for 15-20 repetitions of each exercise, depending on the resistance level of the tubes (with lighter resistance, more repetitions). Repeat the 5 exercises for 2 to 5 sets.