mini band

Workout Wednesday: The Mini Band

Remember way back when I talked about the stages of change in this post? Well, there are certain personal mindset changes I am working on developing as I am now a month and a half into this project. For example, I really truly do want to be an educator and influencer for living our best life through fitness and nutrition. I’m a little bit paralyzed by the fact that I don’t love being front and center. I don’t know why, it’s just uncomfortable.

I know that social media sites like Instagram and Facebook act as, sort of, the town square of our day. As much as I find myself resisting being an active part of that town square, I sincerely do want to reach people who are looking for that bit of inspiration to make healthier changes in their lives. As of right now, I refuse to be one of the gals that gets on there and posts pictures of the perfect model pose that shows off her muscles, just right. I don’t want it to be the “Amy Show”. I don’t think I could swing that anyway, I’m just a touch too awkward for that to be believable.

But…returning to the topic of the stages of change…

I have found myself graduating from the pre-contemplation stage to the contemplation stage of being willing to consider embracing social media as platforms that I dabble in. But before you get too excited, I’m very conscious of my limits. Right now, my life basically consists of one full time job (being mom), and three part time jobs (in-gym personal training/group fitness class coach, college student, and blog writer). I’m very close to maximum capacity. Don’t get me wrong, I have a serious love for each of these endeavors that I’m actively engaged in (and I want to keep that love strong), so I’m thinking about, cautiously, starting to dip my toes in the water. Perhaps one social media post a week, to start? We’ll see.

With this potentially newly found growing desire to expand my platform presence (can you sense my timidness?), once I make a full commitment, I think it’ll be time to start filming my own video demonstrations of the exercises I place in these Workout Wednesday posts. I just need to work through the mental hurdle, and then I’ll get there.

This Weeks Workout

But enough about that, let’s get to the task at hand. This week, I want to highlight an awesome little exercise tool known as the mini band. You can find a set of these on Amazon for less than $8! They are a stretchy little band that have a surprising number of uses to effectively give you the toned muscles that you’re working for. These are small, so they can easily be stored away in a drawer and can come with you when you travel.

Here is why they are so cool. Mini bands, also known as resistance bands, work similarly to free weights (think dumbbells, barbells, etc.), but instead of using gravity like dumbbells do, resistance bands rely against the band itself, providing external resistance that your muscles have to work against. When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension. Because of this, your muscles are often under tension for an extended period of time when bands are involved, which means they’re pretty much constantly working (this is sometimes referred to as TUT or Time Under Tension, but that’s for another day). No doubt when using this you will know it is working, given the instant burning sensation that sets in.

Since, I have yet to record my own demonstration videos, we’re still relying on the work of others today. Unfortunately, Youtube didn’t provide individual exercise demonstrations, like I was hoping. So today, I’m suggesting three options. Each are around 30 minutes. Feel free to throw them into any of your favorite exercises too. Check out the difference they make! Here are a couple types of bands that you can pick up from Amazon. You can try this one or give this one a shot.

Mini Band Full Body Workout

Mini Band Upper Body Workout

Mini Band Lower Body Workout

Go ahead, give one (or all) of these workouts a try!

Stay tuned for my week 6 weight loss results tomorrow. Talk to you soon!


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Amy Bellamy

What's up everyone?! My name is Amy Bellamy and I am a wife, a mom to three boys, and a certified personal trainer and nutritionist. I am an avid distance runner and love lifting weights. As someone who has struggled with being overweight in the past, I know how hard it can be to find the right process that works for you to lose weight. The frustration of starting and stopping and starting again, wears on you mentally and physically. That's why I want to share with you what I have found to be a game changer for me in my weight loss journey. Through experience and study, I’ve learned the tools required for losing weight permanently. I have the education and experience to help you overcome any insecurities you have, from that worry of everyone looking at you because you don't know how to use the exercise equipment in a gym environment, or simply not knowing how to use what you have at home. I also have the training to help you stay focused on your goals when that plate full of cookies is staring you down and you find yourself saying "Well, I will allow myself to eat just one" and end up eating the whole plate (oh, the number of times I have been there). I’m excited to help you find the right approach to your food consumption, give you the template on how to build a strategy that works specifically for you and then help you stick with it. On top of that, I will show you how to help you increase your flexibility, strength, muscle growth, cardiorespiratory abilities and achieve your fitness goals. Let me help you in your commitment to living your healthiest lifestyle and lose those last 15 pounds for good!

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