1. Dorm Room Wellness
November 2017

2. 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

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

4. 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

5. 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

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

7. 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

8. 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

9. 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

10. 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

11. 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

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

13. 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

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

15. 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

16. 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.

17. “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

18. 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 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)

19. 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!

20. 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 seconds, or until heated through.
Top with diced avocado, diced tomato, guacamole, pico de gallo, crushed tortilla chips, or other desired toppings

21. 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

22. 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