Yesterday I came across an article with 50 bodyweight exercises you can do anywhere. That takes the excuses for traveling to the gym and not having proper equipment off your list.
There are exercises on the list for every skill level - beginner to advanced. Here are some of my favorites:
- Plank to push-up
- Wall sit
- Squat reach and jump
- Tricep dip
- Bicycle
Pick 8-10 of these exercises to get started and do them twice a week (but not on back-to-back days to let your muscles rest). Add exercises each week if you need to, or do each exercise two sets of the recommended repetitions. Don't forget to warm up before (march in place, jumping jacks, etc) and cool down at the end (simple stretches). If you do that, you will be meeting the guidelines for your strength training. Add in a 30 minute walk and work up to doing that five days a week and you will meet the aerobic guidelines too. It's that easy!
If your excuse is a busy schedule or family activities, put aside 15 minutes to do some of the activities. Turn off the tv, get up 15 minutes earlier, or have the family join you!
If tiredness is an issue, do a few of the activities and I bet you will feel less tired!
Link to 50 bodyweight exercises:
Hummus is one of my favorite foods. It is so versatile and you can eat it as a snack, as a spread on a wrap or sandwich, or any other way you want! Hummus is usually made with garbanzo beans/chickpeas, but here is a version with black beans. Hummus is low in calories and packs a good amount of protein.
Tahini is sesame paste. You can find it at most grocery stores (either in baking aisle, with the beans, or cooking aisle). It's expensive, but lasts a long time in the refrigerator and can go a long way. It could be left out, but the consistency and taste may be a little different without it.
Here is a recipe for black bean hummus from the Missouri Families website.
Black Bean Hummus
Jami Nolen, Nutrition Program Associate
August 5, 2012
This Black Bean Hummus is great for school lunches and you don't have to worry about heating up the kitchen – no cooking required!
Yield
Makes 8 servings
Ingredients
1/2 cup chopped fresh cilantro
2 tablespoons tahini
2 tablespoons water
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1/4 teaspoon salt
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 teaspoon garlic, minced
1/2 small jalapeño pepper, seeded
3 (6-inch) pitas
Preparation
Preheat oven to 425°.
Place 1/4 cup cilantro, tahini and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with cilantro.
Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.
Nutrition Information
Amount per serving
Calories: 127
Fat: 4 g
Saturated fat: 0.5 g
Monounsaturated fat: 2 g
Polyunsaturated fat: 1.1 g
Protein: 5.1 g
Carbohydrate: 18.5 g
Fiber: 2.4 g
Cholesterol: 0.0 mg
Iron: 1.7 mg
Sodium: 138 mg
Calcium: 41 mg
Link to recipe:
http://missourifamilies.org/nutrition/recipes/BlackBeanHummus.htm
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