Dorm Room Wellness November 2017

Dorm Room Workout AIR SQUAT Feet shoulder width apart Sit down and back until thighs are parallel to the ground Don’t let knees go in front of toes

Dorm Room Workout PLANK JACKS Start in plank position Perform a jumping jack with your legs Return to starting position

Dorm Room Workout BULGARIAN SPLIT SQUAT Place 1 foot behind you on top of a chair Squat down until front thigh is parallel to the ground

Dorm Room Workout CHAIR BICEP CURL Grab back of the chair Bend elbows to lift chair off the ground Keep elbows in line with torso

Dorm Room Workout PUSH UP For all push up variations, keep your whole body in line No sagging or arching at your waist

Dorm Room Workout BRIDGES While keeping your body in line, raise your hips off the ground To make more challenging, lift 1 foot off the ground

Dorm Room Workout FLUTTER KICK Lay flat on your back and lift feet 6 inches off the ground Quickly raise and lower each leg Keep your back flat against the ground

Dorm Room Workout TRICEPS DIPS Place both hands on the edge of your chair Slowly lower your body towards the ground then push back up Elbows should point behind you

Dorm Room Workout CALF RAISES Raise your heels off the ground so you’re standing on your toes Change foot position to target different muscle fibers

Dorm Room Workout MOUNTAIN CLIMBERS Start in plank position Bring knee up to elbow at a quick pace Increase difficulty by bringing knee to opposite elbow

Dorm Room Workout PLANK For all push up variations, keep your whole body in line No sagging or arching at your waist

Dorm Room Workout LEG LIFTS Laying either on your side or your back—keep your leg straight and raise off the ground Keep core engaged

Dorm Room Workout BICYCLE CRUNCH Lift both feet off the ground Rotate so you touch elbow to your opposite knee

Dorm Scramble Crack 1-3 eggs in a microwave safe bowl Add some spices for flavor (if desired) Whisk until everything is combined Cook eggs in 30 second intervals and stir in between until done

Mug Omelet Handful (1–2 cups) fresh spinach 2 eggs 2 tablespoons milk 2 tablespoons cheddar cheese 1 chopped green onion Microwave the spinach in your mug (sprinkle about a tablespoon of water over it so it can steam) for about 30 seconds. Crack eggs into the mug, add 2 tablespoons of milk, and whisk everything together. Add cheese. Microwave in 45-second increments until the eggs are cooked through. Chop up some green onions to add to the top.

“Baked” Oatmeal Add oats, egg, and milk in a mug. Stir well with a fork. Cook in microwave on high for 2-3 minutes. Fluff with a fork. Stir in a little milk or yogurt or nut-butter if desired * Can add flax seed, banana, apple, cinnamon, or honey for different flavors! 1/2 cup quick cooking oats 1 egg 1/2 cup milk *1 tbsp ground flax seed *1/3 of a banana, mashed *1/4 tsp cinnamon *1/2 of an apple, chopped *2 tsp honey

Breakfast “Cookie” In a large microwavable mug mash the banana well with a fork. Stir in the peanut butter, milk and honey and mix well together. Add in the oats and raisins and stir until combined. Microwave for 45 seconds - 1 minute or until firm to the touch on top. (Cook time is based on my 1200 watt microwave so your timing may vary) Enjoy warm! ½ medium banana 1 ½ tablespoons peanut butter ½ tablespoon honey (or agave) 1 tablespoon milk 4 tablespoons oats (rolled or quick oats) 1 tablespoon raisins (seeds or nuts)

Works for sweet potatoes too! “Baked” Potato Scrub the potato, and prick several time with the tines of a fork. Place on a microwave safe plate. Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise. Season with salt and pepper, and mash up the inside a little using a fork. Top the open sides with butter and 2 tablespoons of cheese. Return to the microwave, and cook for about 1 minute to melt the cheese. Works for sweet potatoes too!

Veggie Burrito Bowl 1 cup cooked brown rice (I used Trader Joe's frozen pre- cooked brown rice) 1/2 cup black beans, drained and rinsed 2-3 tablespoons salsa, or to taste 1 tablespoon shredded cheddar or Mexican-blend cheese Diced avocado, optional Prepare brown rice according to package instructions In a microwave-safe bowl, combine rice, black beans, salsa, and shredded cheese. Microwave on high for 30-60 seconds, or until heated through. Top with diced avocado, diced tomato, guacamole, pico de gallo, crushed tortilla chips, or other desired toppings

Avocado Mac n’ Cheese Pour water and pasta into a mug. Microwave on high for one minute and stir. Continue microwaving for 30-second intervals until pasta is cooked and no water remains. Add your favorite cheese with the milk and mix. Mash the avocado in a separate bowl and mix in with the cheesy pasta. ½ cup whole-wheat pasta of any kind ½ cup water ¼ cup (or more) cheddar cheese 1 splash milk ½ avocado

Creamy Chocolate Berry Bowl 1 cup 2% cottage cheese ½ cup 2% greek yogurt fresh berries (assortment of your choice) chocolate chips coconut chips, crushed In a small bowl, combine the cottage cheese with yogurt. Spoon equally into two serving bowls. Top with fresh berries, chocolate chips, coconut, and drizzle with honey