Chair Cardio Movements for Lower Body Injuries

I sprained my ankle in Chicago after graduating from the NTA program back in February. Ever since my entire right foot has not been the same. I re-injured it a month later that developed into a stress fracture; which leads me to the boot! And even though I am no longer in a boot, the doctors have found that I have a tarsal coalition that can lead to surgery or wearing orthotics for the rest of my life. So while I am weighing my options, I have been getting creative in my workouts so that I don’t make it worse. 

That’s why I have come up with over 35 non-weight and weight-bearing movements that you can do using a chair! These movements helped me immensely while I was in the boot so if you are recovering from an injury, disability, limited mobility, or just looking for variety, this is for you.

Even though things are starting to slowly open back up in some areas, I know a lot of you are still working out from home! And even if you may not follow the criteria mentioned above, if you are working from home, watching television, or just sitting, these movements are great to get that heart rate going! 

Exercise is an important way to accelerate healing; when done safely! The healing process requires adequate blood circulation and optimal flow of replenishing blood to the injury area. However, your exercise choices need to be safe and smart. With that said, you must be cleared by your doctor or PT before starting this or any new exercise routine. Always listen to your body and if anything puts your healing in jeopardy, stop! 

This is not a workout necessarily, but movements that you can implement or carry into your exercise recovery routine. If you are dealing with an injury, pay close attention to how you move through each exercise and go for quality not quantity. 

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Equipment Needed: 

• Sturdy chair (no wheels)

• Optional: dumbbells, kettlebells, resistance bands

Here are some of the movements that you can do using a chair:

single leg side squats

lateral leg raises

plank

push ups

incline push ups

kettlebell rows

leg raises with a twist

chair body lift with leg extensions

squats

around the head with kettlebell

arm stretches

resistance band movements

bicycle crunches

knee to elbow

single leg deadlift

sitting ab movements

toe taps

tricep extensions

single leg kickbacks

bent over lateral raise

jab cross

starfish

push press

side bends

russian twists

side bends

cycling crunches

seated dips

crunch kicks

side raise

Implement these movements into your exercise recovery routine or complete each movement for 60 seconds and take a 10 second break in between. 

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If you try these movements, let us know! Leave a comment and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

Brownie Batter Banana Bread Muffins

Brownie Batter Banana Bread Muffins - These double chocolate banana bread muffins are delightful treats made with whole food ingredients for a guiltless pleasure. Paleo-friendly, grain-free, dairy-free, and naturally low in sugar. 

Who doesn’t love a fun mashup! *No pun intended! I have combined my two favorites into one magnificent treat, paleo banana bread, and chocolate! And while I may have used different ingredients, these muffins are still paleo-friendly and naturally lower in sugar. 

What I love about these muffins, is that they arguably taste like dessert! It’s hard to believe they are nutritious enough to be considered a snack, pre-workout fuel, or a great addition to your morning smoothie! 

Bonus: these muffins freeze beautifully! The reason why I point that out is that these are now my go-to snack. I just pop one muffin in the microwave for 20 sec, or leave one out to thaw, a dollop of dairy-free unsweetened yogurt, and top with fresh bluebs and cinnamon. The best sweet snack!

As I said earlier, these muffins honestly taste like a dessert! But if you would like a more substantial muffin, then add ½ cup gluten-free oats to the batter. You can tell in the pictures which one is the oatmeal muffin version. Both are tasty and satisfying! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Brownie Batter Banana Bread Muffins - These double chocolate banana bread muffins are delightful treats made with whole food ingredients for a guiltless pleasure. Paleo-friendly, grain-free, dairy-free, and naturally low in sugar. 

Ingredients

• 1 cup paleo flour

• 2 large bananas (ripe)

• ½ cup unsweetened cocoa powder

• ¼ cup dark chocolate chips

• ¼ cup avocado oil

• ¼ cup coconut sugar

• 2 eggs

• 2 tbsp dairy-free unsweetened yogurt

• 1 tsp vanilla extract

• 1 ½ tsp baking soda

• ¼ tsp pink himalayan sea salt

• ¼ tsp ground cinnamon

Optional: heartier muffin, add ½ cup GF oats

Directions

1. Preheat the oven to 350 degrees. Spray muffin tin with nonstick cooking spray or add muffin liners to a muffin tin (about 10). 

2. In a medium bowl, whisk together the dry ingredients minus the chocolate chips. 

3. In a separate bowl, mash bananas using a fork until you get a smooth and liquid consistency. Add the rest of the liquid ingredients and mix until smooth and creamy.

4. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips. 

5. Divide batter evenly into muffin tins, sprinkle each muffin with a few more chocolate chips and bake for 25-30 minutes or until the toothpick comes out clean. 

6. Cool muffins for 5 min then remove and transfer to a wire rack to finish cooling. Muffins are best served warm and even better the next day. Makes about 10 muffins.

Notes

• If you want a heartier muffin, add ½ cup GF oats! Just make sure the batter is still a pourable consistency and not too dry and thick. If it is, then slowly add in yogurt.

• Muffins are freezer friendly! Simply place in a ziplock bag or airtight container and freeze for up to 3 months. When ready to eat, microwave for 20-30 seconds or thaw out. 

• Ingredient brands I love for this recipe: paleo flour, dark chocolate chips, yogurt. 

Spicy Watermelon Margaritas

Spicy Watermelon Margaritas - That is naturally sweetened with fresh watermelon juice. So easy to make with the perfect amount of sweet and spicy! 

When I think about the summer, I think about watermelon - lots of it! During the summer, I usually have a watermelon on the kitchen counter, watermelon cubes in the freezer (recipe coming soon), or fresh watermelon juice in the fridge. Can’t get enough of this sweet melon!

So what are ways that you can use watermelon cubes or fresh watermelon juice? Make margaritas, of course! I mean, why wouldn’t you! All you have to do is salt a rim, juice a lime, ice in a glass, and add optional jalapeno slices for the spice factor! How easy is that?

There are two ways that you can add jalapenos to your margarita mix. You can either blend one jalapeno (de-seeded and stemmed) to your watermelon cubes and lime juice, pour juice mixture over a fine-mesh strainer, and serve into a glass or you can add sliced jalapenos to your cocktail shaker or pitcher, with the rest of the ingredients. Shake and serve into a glass.  

If you want to make a spicy or classic watermelon margarita during the offseason when watermelons aren’t readily available, my favorite thing is to use watermelon kombucha! Not only are you still enjoying a summer treat during the winter, but your gut is getting some love! This is my favorite watermelon kombucha drink, hands down!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Spicy Watermelon Margaritas - That is naturally sweetened with fresh watermelon juice. So easy to make with the perfect amount of sweet and spicy! 

Ingredients

Watermelon juice

• 1 small seedless watermelon, or half of a larger watermelon

• Juice of 2 limes

Ingredients per margarita

• 2 ounces fresh watermelon juice

• 1 ½ oz 100% agave silver or blanco tequila

• Juice of ½ lime

• ½ tsp honey (optional)

• 1-4 jalapeno slices (based on preference) 

Salt rim

• 1 part pink Himalayan sea salt

• 1 part tajun or chili lime seasoning

• Lime zest

• Lime wedges

Garnish

• tiny watermelon wedges, jalapeno slices, lime slices

Directions

To make fresh watermelon juice:

1. Simply blend watermelon cubes and lime juice in your blender and blend until smooth. Pour juice over a fine mesh strainer. Measure out what you need for the margaritas. 

2. To make fresh watermelon juice with jalapeno, add one jalapeno (de-stemmed and de-seeded) to the blender with the rest of the ingredients. Taste test mixture before straining to achieve the desired spice level. 

To prepare your margarita glasses: 

1. On a small, rimmed plate, mix together equal parts salt, seasoning, and lime zest. Run a lime wedge around the top of each glass. Dip the top of the glass into the salt blend and roll it from side to side to catch the salt. Add ice cubes to your glass and set it aside. 

2. To make margaritas from a cocktail shaker: Fill a cocktail shaker with ice. Pour in the watermelon juice, tequila, lime juice, optional sweetener and jalapeno slices. 

3. Secure the lid to the shaker and shake for 10-30 seconds. Taste and add additional sweetener/acid/spice if necessary. Strain the liquid into your prepared glass(es) and garnish. Enjoy!

To make a pitcher:

1. For 8 drinks you will need: 2 cups tequila, ½ cup lime juice, 2 cups watermelon juice, 1-2 jalapenos (sliced), and 2-3 Tbsp sweetener (optional). Pour mixture in a large pitcher with ice. Stir well with a wooden spoon until well combined. Taste and add additional sweetener/acid/spice if necessary and enjoy! 

Notes

• Don’t have watermelon on hand or not in season? That’s okay! I love using watermelon kombucha instead! Just omit the sweetener part and it should taste the same, if not better!