Meet Up News
Our Meet-Up will occur on Wednesday, February 21st at 9:30 am.
We will meet at Barkley Pond next to Scotty Brown’s. Be prepared to walk around a gravel path in rain or shine. I will call it if it’s pouring rain.
Though you can come for any amount of time you would like to, I’ll be there from 9:30 am to 10:30 am.
Check the website CALENDAR for the most up to date information.
Bring your questions, experiences, and whatever else you want to share to Boyer We Fit’s Coffee Corner Group page.
Work Out Guide
- Dead bug
- Glute bridge
- Quadruped thoracic rotation
- Elevated push-up
- Wall sit
- Single-arm anchor point row.
- Complete each exercise for the prescribed number of reps or designated time. Rest 30 seconds, then repeat the same exercise again for another set. Complete two sets total.
- After finishing with each exercise, rest as needed and move onto the next exercise in the sequence.
- Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Engage your core and press your lower back into the floor. This is the starting position.Slowly extend your left leg out straight, while simultaneously dropping your right arm overhead. Keep both a few inches from the ground. Squeeze your butt and continue engaging your core.Bring your arm and leg back to the starting position.Repeat on the other side, extending your right leg and your left arm. That’s 1 rep.Continue performing reps for 20–30 seconds.
- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. This is the starting position.Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don’t collapse in.Slowly lower your hips to return to the starting position. That’s 1 rep.Do 10–15 reps.
- Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.Place your left hand on the back of your head so that your elbow points out to the left side. Rest the hand lightly—don’t put pressure on your head or neck. This is starting position.Slowly rotate your head and shoulder toward your right hand on the floor.Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.Return to starting position. Continue this movement for 30 seconds, rest for 30 seconds, then repeat on the other side.
- Get into a high plank with your hands on a box, bench or step or against a counter. Keep your palms flat, hands shoulder-width apart, and shoulders are stacked directly above your wrists. Extend your legs behind you, feet hip-width apart. Engage your core and glutes.Bend your elbows and lower your chest to the bench.Push through the palms of your hands to straighten your arms. That’s 1 rep.Do 10–15 reps.
- Stand with your back against a wall or door frame and engage your abs to push your lower back against the wall.Walk your feet out until you lower enough that your knees are bent to 90 degrees, your thighs are parallel to the floor, and your back is still completely pressed against the wall.Hold this position with your core engaged. Your hands can rest on your thighs or you can place your hands on your hips.Hold for 20–30 seconds.
- Stand with your feet rooted in the ground, either hip-distance to shoulder-distance apart, or in a staggered stance. Bend your knees slightly.Hold the band in one hand with your arm extended, stepping back far enough to make sure there is no slack in the band. This is the starting position.Pull your elbow back towards your side using the muscles behind your armpit. Engage your core to stabilize the rest of your body. Your shoulders and elbows should be the only joints moving.Gradually extend your arm again to return to the starting position.That’s 1 rep. Continue for 10–15 reps. Switch sides and repeat.
Nutrition Wisdom Recipe
Spicy Black Bean Vegetable Soup
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 1 clove garlic, minced
- 2 carrots, chopped
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 4 cups vegetable stock
- 2 (15 ounce) cans black beans, rinsed and drained
- 1 (8.75 ounce) can whole kernel corn
- ¼ teaspoon ground black pepper
- 1 (14.5 ounce) can stewed tomatoes
- In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.
- Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
Nutrition Facts (per serving)
Hide Full Nutrition Label
|Servings Per Recipe 8
|% Daily Value *
|Total Fat 3g
|Saturated Fat 0g
|Total Carbohydrate 27g
|Dietary Fiber 8g
|Total Sugars 4g
|Vitamin C 7mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.