Girls Gone Golfing: Tube Workout

by Ember Nevill on November 29, 2011

 

Before having children, my husband and I spent a lot of time at the golf course. I logged several hours as a beer cart girl during college so that he could sponge free rounds and free beer. We don’t spend much time at the course these days but when we’re able to sneak away I always grab a resistance band to sneak in an easy workout on the fairway!

Girls Gone Golfing Tube Workout:

  • Bicep Curls: 3 sets of 12 reps- Standing on the tube, feet hip distance apart, knees slightly bent, keep elbow locked in while curling. Focus on slow steady reps.
  • Overhead Tricep Extension: 3 sets of 15- Standing on one end hold one handle over head performing one arm overhead tricep extension. Reapeat other side.
  • Plie Squat: 3 sets of 20: Standing on the tube, feet wide, toes pointing to the corners, bring handles to shoulders to create heavy resistance during your plie squat. Keep chest lifted while dropping tailbone towards the ground.
  • Calf Raise: 3 sets of 50: Lift up onto toes and back down, repeat with varying tempo for 50 reps.
  • Overhead Shoulder Press: 3 sets of 12: Standing on tube with feet hip distance apart, bring arms up 90 degrees and press overhead, avoid locking out elbows, bring handles down slowly, repeat.
  • Front Raise: 3 sets of 12: Standing on tube feet hip distance, keep slight bend in elbows while raising handles should level in front of you then releasing slowly. Alternate if necessary!

BONUS: Run up and down any stairs you come across, walk and run up hills, lunges on the green, use the golf cart for added exercises using resistance tubing!

FORE!!!!!!

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Gonzo’s Garbonzo Cornbread Casserole

by Ember Nevill on November 27, 2011

 

Ingredients: (I bought everything at Target!)

  • 1 Can Garbanzo Beans (drained and rinsed)
  • 1 pack of your favorite Cornbread mix
  • 1 pack of Balsamic steam in a bag rice (or any indian style rice)
  • 1/2 orange bell pepper sliced
  • 1/2 bag of Quorn Chik’n Tenders (or real chicken if you eat things with faces)
  • 1 cup of Coconut Curry Simmer Sauce
  • 1 drained can or 1 cup of fresh corn
  • 1 cup of coconut milk (or any type of milk)
  • 3 tbsp of veg oil

Directions: Preheat oven to 400, heat oil in a skillet, add chik’n and saute until browned on the sides. I like to chop it up into smaller pieces while its cooking. In the meantime, pop rice into microwave. I get the Archer Farms balsamic rice- but any rice will do. Mix together rice, bell pepper, coconut milk, corn, garbanzo beans drained, chik’n and anything else you’d like to throw in! Add in coconut curry sauce (about 1 cup or to taste) mix together.

Mix cornbread as directed on package in a separate bowl.

Add mixed ingredients into a casserole dish. Pour cornbread mix directly on top of mixture and bake according to cornbread instructions. We like our Gonzo’s Garbonzo Cornbread Casserole a little spicy. Some of your munchkins might be eating pb&j that night! It’s a great filling dish that will leave you some delicious leftovers! Enjoy!

 

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