Strong B.A.N.D.S

STRONG B.A.N.D.S : Balance, Activity, Nutrition, Determination and Strength – promotes healthy, active lifestyles for Army communities. It helps motivate Army Soldiers, Families, Retirees and Civilians to get and stay fit. Get involved at our garrison events from May 1 - June 6!!

For questions or assistance with activities, please stop by the front desk of the Fitness Center anytime Monday-Thursday 0700-1700 and Friday 0700-1500.

May 1st - 9th : Balance Challenge

Stop into the Fitness Center to take the challenge or complete at home! Reference the photos for how to demonstrations. 2-3 rounds with a 30-60 second rest between sets.

Stability Ball Chest Press - 15 Reps

Stability Ball Squat - 15 reps (ball is behind you on the wall)

Stability Ball Crunches - 15 reps

Stability Ball Hyper Extensions - 15 reps

May 10th - 16th : Activity - 10K Daily Step Challenge
May 17th - 23rd : Nutrition - 5 Meal Plan

These are all healthier ingredient swaps for everyday food choices. They’re simply suggestions, and it’s always a good idea to consult with your doctor or healthcare provider before making significant changes to your diet.

Breakfast- Overnight Oats
This a very covenant meal for those on the go because it's a simple to make and a powerful meal in a jar. Highly nutritious, improves gut health with protein and fiber that keeps full longer.

https://www.bakeandbacon.com/high-protein-overnight-oats-3-ways/

Snack - Protein Bites
Another covenant meal that you can grab and go. This packs a small punch that gives you an energy boost from the balanced mix of micronutrients your body needs to keep going.

https://www.ambitiouskitchen.com/protein-peanut-butter-energy-bites/

Lunch- Slow Cooker Teriyaki Chicken
The trend continues with the covenant meals that makes your day that much easy. This delicious high protein meal is great because you can pair it with rice and the veggie of your choice to build a well-balanced meal to power you on until dinner.

https://sweetsavoryandsteph.com/healthy-slow-cooker-teriyaki-chicken/

Dinner - Cottage Cheese Chicken Alfredo
I can already hear the "not cottage cheese" talk but don't knock it until you try it. This meal is about switching from a heavy cream filled with bad fats to calcium protein rich one. The best part I you can add as much as little ingredients such as garlic or parm as you like.

https://www.laurafuentes.com/cottage-cheese-chicken-alfredo/

Dessert - Protein Brownie
We all have finished dinner and though "I need a little something sweet." This sweet treat pays you back with something sweet and keeping you on your goals with its high protein. Feel free to add chocolate chunks.

https://callascleaneats.com/two-minute-protein-brownie-gluten-free-single-serve/

May 24th - 30th : Determination
This week we are diving into something deeper, something that will push you to the next level. Anthony Colvard, Fitness Center Manager talks about how we can level up with determination.

January 1^st comes around every year and so does the New Years resolutions to attend the gym. Unfortunately, 80% of those people fall off the wagon by mid-February because they were only motivated. Determination is a defined as a purposeful drive to achieve a goal despite obstacles. Say hello, to my mother Marian because she is my why and the reason, I choose to become a PT. She battled through multiple illnesses, such as cancer and diabetes and continues to live her best life. When you are considering your fitness goals, motivation can get you started but finding you why will help stay determined to get over the obstacles. - Anthony Colvard, Fitness Center Manager

May 31st - June 6th : Strength - Beginner Strength Circuit

This week's theme is all about strength. We have a basic beginner strength workout that consists of 5 movements.

Warm up: 8-10 min walk or bike
Increase the weight by 5-10 pounds as the reps decrease