This week we used the Thera Band to enhance our mat workout and here is what we did:
Our workout started seated with the band at our feet and we pointed and flexed 10x
On our backs we extended one leg up in the air with the band at the ball of our foot and we gave ourselves a hamstring stretch and then did ankle circles x10
We then sat up and placed the band across our feet and rolled down through our spine and back up again
On our backs, we placed the band behind our heads to support our necks and we did upper back curls which allowed us to really access our abs without engaging our neck muscles.
Double knee folds came next with our upper bodies lifted and supported by the bands
100's with band supporting head and pulsing our arms holding the band
Leg circles - extending our legs out into the band allowed for greater stretch
Rolling - band at balls of feet. This was a big challenge!
Double Leg Stretch - first we did this with the band supporting our heads as both legs extended away from us and then back to center and then we placed the band at our feet and changed the resistance.
Open Leg Rock - harder than rolling since our legs were higher in the air with the band around our feet
Arm Exercises Seated -
We held the band and stretched our arms over our heads to open up our chests
Rotator Cuff - band between hands w/palms up, elbows at sides and press arms open without disengaging the elbows from waist
Arm Exercises Standing
Bicep curls - band under left foot, hold with right hand and reach up with palm facing in
Triceps - one hand behind back at waist, opposite hand holds band by ear with elbow pointing forward, extend band up and out and slowly return
Lunging triceps - one foot forward standing on band (hips stay squared off) and both arms press band back and up
Lunging Bicep - switch feet and pull band forward and up
Side Legs with Fit Loop
Band at ankles lying on our sides - lift and lower top leg then do circles - 10x each
Swan - on stomach, hold band with arms long behind back and pull band out as you extend spine up
NUTRITIONAL COUNSELING SESSION:
What started off as "Greens and Green Vegetables" quickly became "deconstructing your cravings."
Alice explained this as if we aren't getting a balance of tastes and textures, our bodies will find a way to get them.
There are 5 different tastes and here are some examples
Sweet (sugar, fruits)
Salty (salt, nuts)
Sour (grapefruit)
Bitter (arugula, dandelion greens, kale, mustard greens)
Pungent (garlic, ginger, radishes)
We discussed how if you deny yourself sweet in your diet, you are more likely to find it in a not so positive manner - i.e. muffins + coffee. Aside from the multitude of side bars and Trader Joe's recommendations we discussed how we push ourselves to the point where our blood sugar drops and we make poor food choices especially when we reach the point of "homicidal hunger" (a Katie term)
Some people lean to the savory more than the sweet and those people find their sugar in other ways like with bread or other processed foods. Alice suggested trying sprouted breads, European sourdough, hemp bread or women's bread. For the coffee/muffin combo the suggestion was made to try Kashi Go Lean cereal with Soy Milk, or toasted bread with cheese, tomato. Instead of PB and Crackers, try PB and Apple.
Our "homework" was to pay attention to the 5 different tastes and see if we are lacking somewhere and how we can integrate them all in. Also we were asked to see how we felt when eating one way and then making subtle changes.
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