Blog

Full Body Workout Using Resistance Bands

Aim to do 3-4 sets of 8-12 reps of each exercise. Go as heavy as you can handle, and aim to increase weight/resistance over time.

SHOULDERS

Standing front raise

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Exhale and raise arms straight forward to shoulder right.

Lateral raise

  1. Stand on an exercise band so that tension begins at arm's length.
  2. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width.
  3. The handles should be resting on the sides of your thighs.
  4. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  5. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel.  
  6. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  7. Repeat for the recommended amount of repetitions.

BICEPS

Standing bicep curl

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Take a deep breath, exhale and bend your arms forward.
  4. Inhale and return to start.

Bicep curls - using loop

  1. Loop the resistance band around your left knee, and hold the other end in your left hand.
  2. Kneel down on the right knee and grab the loop band with palms up grip.            
  3. Keeping your lower back arched, curl the band up to your chest level.
  4. Squeeze the biceps tightly in the fully contracted position.
  5. Slowly lower to the start position.

TRICEPS - using loop

  1. Hold one end of of the band in your left hand and brace it against your collar bone.
  2. Hold the other end in your right hand and hold at chest level.
  3. Keeping right elbow in and down, extend right arm to full extension.

LEGS/GLUTES

Squat + press

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Begin by inhaling and pushing hips down and back as if sitting in a chair, core strong, chest lifted, body weight in heels.
  4. Exhale and press back up, lifting hands above your head.

Lateral Walk

  1. Feet hip width apart on band
  2. Handle in each hand
  3. Lock elbows against rib cage, relax shoulders and bring hands to shoulder level
  4. Slight bend in knees, step to the right side, return to start.

BONUS WITH BANDS

  • Squat walk with band
  • Hip thrusts with band
  • Fire engines with band

ABS (optional without band)

  • 30 Bicycles
  • 30 Crunches

CABLE WEIGHTS:

  • Yellow - extra light 2-3 lbs
  • Blue - 4-6lbs
  • Green - 10-12lbs
  • Black - 15-20lbs
  • Red - 25-30lbs
Gillian YoungComment
February Restore: Week 1

I wake up in the morning, shake off the sleep, switch my blue tooth speaker on and play some calm music.

I light a candle, drink my lemon water, and whisk up a hot almond milk latte on the stove.

Then I roll out my mat and spend the next 30 minutes stretching out my body to a guided detox yoga class.

My mornings have been the highlight of this restore so far. I didn't even plan to do yoga every morning, but ever since doing a class on Sunday was really feeling the need to incorporate it into my life more (I have fallen in and out of a yoga routine over the years). 

The Asana Rebel App has made it easy and time efficient to get a little Om into the day.

I then make a big gut healing smoothie and take my supplements:

Morning Supplements + Breakfast

Just added based off of Clean Gut recommendations:

  • Berberine HCL - Effective against yeast, parasites, viruses and other types of bacteria. Removing these from the gut is an important part of gut repair.
  • Stress B-Complex - To keep the stress at bay - essential for liver and gut repair.
  • Saccharomyces Boulardii + MOS - Great to take after antibiotics. It has at least 5 billion count live organisms per serving and promotes anti-yeast activity.
  • Monolaurin - Monolaurin is a 12-carbon long fatty acid, derived from coconut oil but prepared into a mono-ester of lauric acid. One important means of defense your body uses is a fatty acid called lauric acid. Lauric acid has been found to help treat of many types of minor viral infections. This supplement is great boost for the immune system and well reputed to fight colds and flus.

Gut Healing Smoothie

  • 2 Scoops Thorne Mediclear
  • 2 Scoop Superseed
  • 1 tbsp Maca
  • 1/2-1 cup mixed frozen berries
  • Fresh kale
  • 1 cup unsweetened almond, hemp or coconut milk
  • Stevia
  • Huge knob of ginger
  • Glug of beet juice

Lunch

A ton of vegetables (usually in stir fry form since it's been cold!) with a clean protein (turkey, chicken or fish) cooked in coconut oil and a whole avocado.

Taken with a digestive enzyme and Stress B-Complex

Dinner

Same as lunch. Will have 1/2 an avocado if I had 1/2 at lunch, not if I had a whole one.

I will usually have some form of "dessert" as berries and nut butter. It's not ideal to have fruit after a meal for digestion but I find I really like having something sweet after a meal.  I also was majorly overdoing the nut butter the first half of the week, which may or may not be responsible for the spike on the scale (also likely due to more fibre and water retention).

Same supplements as morning: 

Before Bed:

Magnesium Citrate - Stabilizes the nervous system.

Where I Need to Improve Next Week:

  • Tone down the nut butter consumption
  • More fish and tempeh to balance out proteins
  • More raw vegetables
  • Walk after dinner (It's been wet and dreary - totally avoided this)
  • More water during the day
  • Go to bed earlier

Final Thoughts of the Week:

I am SO glad I am doing this. I have not felt 100% myself since taking prednisone in Hawaii, and I know the addition of antibiotics was not helping my case.

The more I read about gut health and the immune system, the more comforted I am in knowing this is the best possible gift I could give to my body right now.

The first week of a "detox" or restore are always a little challenging. As I've noticed in the past, my body is adjusting to a change in diet and quite bloated (learn about my colonic relief in my YouTube video below). 

The greatest part is how much it has forced me to slow down, get real with myself and chill out. I feel incredibly connected to myself.

This week I was in a store buying cards for loved ones while sipping on a tumeric latte and a woman named Gigi told me I was one of the most beautiful humans inside and out that she had come across. I was feeling a lot of inner light in that moment and it was a beautiful thing to see her connect to it.

Should I start ending my blogs 'Namaste' now? Haha.

I hope you are enjoying this journey. I will share some of my daily eats next week.

Peace homies. Keep yo guts healthy. Cause I love yer guts.

xo

G