This is a very gentle total body strength workout for beginners. While most of the exercises are seated, some are performed standing and use the chair for support.
Author Archives: April Ho
17 Minute Chair Workout With Water Bottles or Dumbbells
This workout is a full range upper body workout great for those who are new to strength training or those with limited mobility. Beginners can use water bottles or soup cans for weights – others can increase the intensity with free weights!
25 Minute Total Body Chair Workout With Dumbbells
The use of dumbbells makes this a great workout for beginners (use light weights or no weight!) as well as advanced exercisers with a lower body injury. The focus is on upper body strength with a few lower body and cardio movements mixed in.
Creamy Vegan Roasted Red Pepper Pasta Sauce
Creamy Vegan Roasted Red Pepper Pasta Sauce
A simple and delicious no-cook sauce recipe.
Ingredients
- 1 cup jarred sliced roasted red peppers with 2-3 Tbsp of the water from the jar
- 2 small cloves garlic
- 1/2 cup raw cashews (these should be soaked in water overnight or soaked in boiling hot water for 5-10 minutes)
- 1 cup frozen cauliflower, thawed in the microwave
- 1 Tablespoon nutritional yeast
- 2 teaspoons red wine vinegar
- mounded 1/2 teaspoon salt
- pepper to taste
Directions
- Add the roasted red peppers with their water, garlic, and cashews to a blender. Blend until smooth.
- Add frozen cauliflower, nutritional yeast, red wine vinegar, salt and pepper to the blender and blend until smooth. Add more water from the roasted red pepper jar or a vegan milk substitute if a thinner consistency is desired. The cashews will thicken the sauce over time, so if you plan to save the sauce for another day, reheat and add a little more water or vegan milk substitute to thin to desired consistency before enjoying on your favorite pasta!
- Serve over piping hot pasta!
Nutrition
Per Serving: 106 calories; 6 g fat; 1 g sat fat; 9 g carbohydrates; 2 g fiber; 4 g protein; 0 mg cholesterol; 420 mg sodium.Matcha Chia Bowl
Matcha Chia Bowl with Strawberry and Coconut
A quick breakfast packed with protein and fiber.
Ingredients
- 1/2 cup plain greek yogurt
- heaping half teaspoon matcha powder
- 2 teaspoons honey
- 1/4 cup fully hydrated chia seeds (you can prepare this by adding 3.5 Tablespoons water to .5 Tablespoons chia seeds, and letting the mixture sit 5 minutes or until thick. I usually prepare this is 1-2 cup batches and refrigerate for later use!)
- chopped strawberries, sliced almonds, and shredded coconut for topping (optional)
Directions
- In a small bowl mix together yogurt and matcha until no matcha clumps remain.
- Add honey to yogurt mixture and stir until fully combined.
- Mix hydrated chia seeds into yogurt mixture
- Top matcha bowls with chopped strawberries, sliced almonds, and shredded coconut. Enjoy!
Nutrition
Per Serving: 333 calories; 30 g fat; 23 g carbohydrates; 18 g protein; 4 g fiber; 7 mg cholesterol; 40 mg sodium.
Flamin’ Hot Cheeto Firecracker Shrimp Bowls
Firecracker Shrimp Bowls
Crispy spicy shrimp bowls perfect for a 4th of July celebration!
Ingredients
- For the Shrimp:
- 24 shrimp
- ¼ cup all purpose flour
- ¼ tsp each of salt and pepper
- 2 eggs
- 2 tsp milk
- About 1 cup flaming hot Cheetos crumbs For the Sauce:
- ½ cup mayonnaise
- 2 tsp sriracha (or more, if you love spice!)
- 2-4 Tablespoons sweet chili sauce (to taste depending on how sweet you like the sauce. Sugar can also be substituted if you don’t have sweet chili sauce – start with 1 tsp, taste, and work your way up!)
- 1 tsp rice vinegar For the Bowls:
- 4 cups cooked white or brown rice
- Assorted chopped vegetables (I recommend scallions, cucumbers, carrots, shredded cabbage, and tomatoes)
Directions
- Preheat oven to 400 degrees F.
- Prep shrimp coating: Mix flour with salt and pepper and place on a plate. Scramble eggs with milk and place in shallow bowl. Place flaming hot Cheetos crumbs on a plate.
- Make shrimp: coat each shrimp with the flour mixture, followed by the egg mixture, followed by the Cheetos crumbs. Bake shrimp at 400 degrees F on parchment lined baking sheet for 8 minutes.
- Make the Sauce: combine all sauce ingredients in a small bowl
- Assemble: Portion out rice into bowls. Top with assorted vegetables, firecracker shrimp, and special sauce. Enjoy!
Nutrition
Per Serving: 639 calories; 33 g fat; 52 g carbohydrates; 31 g protein; 268 mg cholesterol; 702 mg sodium.Half Hour Seated Upper Body Strength Workout for Type 2 Diabetes All Levels
This is a wonderful strength based seated exercise video that even includes a short pause to monitor blood sugar for those who may have a new diabetes diagnosis. The instructors use dumbbells, but water bottles, soup cans or milk jugs could certainly be used instead. This workout is great for beginners, but using heavier weights also makes the routine suitable for more advanced exercisers who may have limited mobility due to an injury.
Smoked Salmon Cucumber Rolls
Simple Smoked Salmon Cucumber Rolls
Refreshing bites perfect for a Summer snack.
Ingredients
- 1 6oz can salmon
- 3 Tbsp cream cheese
- 3 Tbsp plain nonfat greek yogurt
- 3 Tbsp finely diced red onion
- salt and pepper to taste (I recommend being generous with both!)
- 3-4 dashes liquid smoke
- 1/2 tsp dried dill (optional)
- 1 cucumber
Directions
- Drain salmon and squeeze of any excess water. Place in a small bowl.
- Add cream cheese, yogurt, red onion, salt, pepper, liquid smoke, and dried dill (if using) to salmon and mix with a fork until the mixture is smooth and has a paste-like consistency.
- Using either a veggie peeler or a mandoline, slice the cucumber into long, thin ribbons.
- Place a thin layer of salmon down the length of each cucumber ribbon and roll up into bite sized pieces! Enjoy as an appetizer, snack, or lunch!
Nutrition
*Nutrition Information below is calculated for ½ recipe.Per Serving: 266 calories; 10 g fat; 9 g carbohydrates; 37 g protein; 27 mg cholesterol; 394 mg sodium.
Fitness Blender’s “When I Say Jump” HIIT Cardio, Intermediate/Advanced
This is one of my favorite all purpose workouts – it’s quick and challenging, works both strength and cardio conditioning at the same time, and the best part – no equipment required. This workout also features an added challenge of randomly spaced jumps and burpees announced by the instructor so you never get bored!
Upside Down Peach Basil Cake in a Mug
Peach Basil Upside Down Cake in a Mug
A simple recipe perfect for a breakfast, dessert, or a light Summer snack.
Ingredients
- 1 egg white (or about ⅔ of a whole large egg)
- 1 Tbsp honey
- ¼ cup oat flour (you can make this by placing oats in a food processor or high speed blender and processing until smooth
- ½ tsp baking powder
- ½ of a ripe peach, diced into ½ inch cubes
- 1 Tbsp fresh basil sliced into fine shreds (Optional, but is entirely delicious!)
- Whipped cream for topping (Optional)
- Cooking spray
Directions
- Spray wide mouthed mug with a coating of cooking spray.
- In a small bowl whisk egg white and honey together with a fork until mostly incorporated.
- Add oat flour and baking powder to egg mixture and mix until combined.
- Sprinkle the bottom of your wide mouthed mug with some of the diced peach. Make sure to leave some spaces between the pieces so the cake batter can reach the bottom and bake around the peaches. Sprinkle the shredded basil on top of the peaches.
- Pour the cake batter over the peaches and basil. Cook in microwave for 90 seconds.
- Turn mug upside down onto a plate to release the cake. Top with remaining diced peaches, whipped cream, and extra shredded basil if desired.
- Enjoy for dessert, breakfast, or as a snack!
