A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Get Strong Anywhere! Simple Resistance Band ExercisesResistance bands are one of the most versatile and effective tools for building strength, improving balance, and enhancing mobility—no matter your fitness level. Lightweight, portable, and easy on the joints, they’re perfect for workouts at home, on the go, or even while traveling. In this newsletter, we’ll explore the benefits of resistance band
training and share simple, effective exercises you can incorporate into your routine to stay strong, steady, and active! Whether you’re new to fitness or looking to add variety to your workouts, resistance bands offer a fun and accessible way to reach your goals. |
Top Benefits of Resistance BandsI use resistance bands with most of my clients for a variety of reasons. Here's the top benefits: - Affordable
- Portable and lightweight—perfect for home or travel.
- Suitable for all fitness levels by adjusting resistance.
- Helps enhance mobility, stability, and muscle
strength.
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What Kind of Bands Do I Need?For most exercises, a basic set of resistance bands with handles is ideal. In some cases, the bands need to be secured around a
sturdy piece of furniture, a post, or anchored in a door. To use a door, you’ll need a door anchor, which is often included in resistance band sets. Below is a link to a set of bands that includes multiple resistance levels and a door anchor:  |
Exercises to Do Using BandsWhen planning exercises, I focus on movements that help my clients build strength for everyday activities. Each exercise is carefully chosen to strengthen the body in a functional way. Resistance bands are especially effective because they provide tension during both the pulling phase and the return phase of the movement. To maximize benefits, avoid
letting the bands "snap" back—always maintain control throughout the exercise.  If you experience back pain, be cautious when trying exercises that involve rotational movements. If you're unsure which exercises are safe for you, consult your doctor before starting. |
1. Sit to Stand With Overhead Press Using Resistance BandsPurpose: Strengthen your legs, shoulders, and arms while improving balance and coordination. Â |
Instructions: Setup: - Sit in a sturdy chair with your feet flat on the floor, hip-width apart.
- Place a resistance band under your feet and hold one end in each hand.
Starting Position: - Sit tall, holding the band handles at shoulder height with palms facing forward or inward.
- Keep the band taut but not overstretched.
Stand Up: - Press through your heels to stand up while simultaneously pressing the band overhead.
- Fully extend your arms at the top,
keeping your core engaged and back straight.
Sit Down: - Slowly lower yourself back into the chair while bringing the band back to shoulder height with control.
- Avoid collapsing into the chair—descend slowly.
Repeat: - Perform 8-10 repetitions, rest, and repeat for 2-3
sets.
 To make it easier: Start by doing a sit to stand without the resistance bands, pushing off the chair with your hands if necessary.  To make it harder: Use a band with a
greater resistance  |
2. Rotational Press with Resistance BandsPurpose: Strengthen your core, shoulders, and arms while improving rotational stability and balance. Â |
Instructions: Setup: - Anchor a resistance band at chest height (secure it to a sturdy surface or door).
- Stand sideways to the anchor point, holding the band with both hands at your
chest.
Starting Position: - Stand with your feet shoulder-width apart, knees slightly bent.
- Face forward, keeping your body upright and your core engaged.
Press and Rotate: - Press the band forward with both hands, extending your arms straight in front of you.
- As you press,
rotate your torso away from the anchor point.
- Return to the starting position with control.
Repeat: - Perform 8-12 repetitions on one side, then turn around to work the other side.
 To make it easier: Press out on the band
without rotating, using a light band for less resistance. Â To make it harder: Â Use a heavier band for more resistance, and/or move your feet closer together to increase the balance challenge. |
3. Alternating Rows with Rotation using Resistance BandsPurpose: Strengthen your back, shoulders, and arms while engaging your core and improving rotational stability and coordination. Â |
Instructions: Setup: - Anchor a resistance band at chest height (secure it to a sturdy surface or door).
- Stand facing the anchor point, holding one end of the band in each hand.
Starting Position: - Stand with your feet shoulder-width apart, knees slightly bent.
- Extend both arms forward, keeping slight tension in the band.
Row and Rotate: - Pull your right hand back toward your torso, bending your elbow and squeezing your shoulder blade toward your spine.
- As
you row, rotate your torso to the right, allowing your hips to follow slightly.
- Return to the starting position with control.
Alternate: - Pull your left hand back in the same manner, rotating your torso to the left.
- Continue alternating sides in a smooth, controlled motion.
Repeat: - Perform 10-16 total repetitions (5-8 per side), rest, and repeat for 2-3 sets as comfortable.
 To make it easier:  Row with both arms at the same time without rotating.  To make it harder:  Use a band with a heavier resistance and further rotate your body by taking a step in the direction of your rotation.  |
Resistance bands are a simple yet powerful tool for improving strength,
balance, and mobility at any fitness level. By incorporating these versatile exercises into your weekly routine, you can build a stronger, more resilient body that supports your daily activities and helps prevent injury. Whether you’re looking to maintain independence, enhance functional movement, or just try something new, resistance band training is a great choice.  Feel free to email or call if you have any specific questions regarding these exercises. Kristen@togetherwon.com  |
Happy Thanksgiving! Kristen Nielsen |
 Get BODY, BRAIN, and BALANCE Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
BALANCE ASSESSMENT!
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This is a
healthy, tasty, and simple way to enjoy shrimp! Garlic Butter Shrimp and Zucchini NoodlesIngredients (Serves 2-3): - 1 lb shrimp (peeled and deveined)
- 2 medium zucchinis (spiraled into noodles- can be
bought this way at the store)
- 3 cloves garlic (minced)
- 2 tbsp butter (or olive oil)
- Juice of 1 lemon
Instructions: - Prep Shrimp: Pat the shrimp dry with a paper towel and season lightly with salt and pepper (optional).
- Cook Shrimp: Heat 1 tbsp of butter in a large skillet over medium
heat. Add the shrimp and cook for 2-3 minutes per side, until pink and opaque. Remove shrimp and set aside.
- Sauté Garlic: Add the remaining butter to the skillet. Stir in the minced garlic and cook for 30 seconds until fragrant.
- Add Zucchini Noodles: Toss the zucchini noodles into the skillet and sauté for 2-3 minutes, until just tender.
- Combine and Finish: Return the shrimp to the skillet and drizzle with lemon juice.
Toss everything together to coat in the garlic butter sauce.
- Serve: Divide onto plates and enjoy immediately.
Optional Additions: Sprinkle with red pepper flakes or grated Parmesan for extra flavor! Â |
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