09/30/2020 - foxtrot - FiA’s Going Bananas

AO: Foxtrot

When: 09/30/2020

QIC: Wonder Woman


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Healthy Mama, Chai, Mighty Mouse, Mamacita, Lucky


6 PAX at AO Foxtrot Wednesday evening. The weather was a little cooler than it has been and it was nice. The ladies and I came together, we chatted a little and I explained the workout. We did a few warm ups and got right to it.

~ Warm-Ups ~

TTT – Toy Soldiers – Arm Circles & a series of leg stretches

~ The Thang ~

I wrote out the exercises on my broad so we could all stay on track and together. We did a Tabata, doing the exercises for 50 seconds and then we took a 15 second rest. We did all the exercises for the word “BANANAS”. Then we ran a large loop and back to our mats. We had a moment of rest and started on the next set of “BANANAS” exercises. We did both sets twice all the way through.

B – Bicycles

A – Arm Raises / Front – Weighted

N – Narrow Slow Squats

A – Ankle bitters

N – Narrow Squats w/ Back kicks

A – Around the Worlds – Weighted

S – Sit-ups

Run a large loop, up the hill, around the monument and back to our mats.

B – Burpees

A – Arm Raises / Side – Weighted

N – Narwhals

A – Ab Burn Hold – V

N – Narrow Squats w/ Sidekicks

A – Arm Reach-Outs from Plank

S – Skipping Rope

Run a large loop, up the hill, around the monument and back to our mats.

It took us 45 minutes to do the 4 rounds of Tabata exercises. We completed the sets, took a picture, prayed for our friends & family and said our Nameorama.  I then passed out a Fresh Banana for each lady, gave them some Homemade Banana Bread I made and passed out an information sheet on the Health Benefits to Bananas. It was a great group to workout with and so nice to see the ones that I don’t get to see that often.



Top 10 Health Benefits of Banana – Bananas are elongated crescent-shaped edible fruit with a soft flesh from blossomy plants of the Musa breed. There are lots of banana varieties and the two specific kinds is the “Musa Paradisiacal” known as the banana plantain and the “Musa nana or Musa sapienta” known as the sweet banana, which is covered with a peel that varies from colors of yellow, red and green. The sweet bananas are often eaten raw and sometimes added as an ingredient in pastries and smoothies.

While the banana plantains are starchy and usually used in cooking, it is more likely to consider as a vegetable. And it has higher beta carotene than the sweet bananas.

Bananas are one of the most eaten fruits worldwide, not only that, it tastes delicious, but for the reason that it is just as healthy and nutritious as eating apples. Though, you can get more calories from eating bananas than of apples which is why most of the athletes eat bananas to regain their energy.


  1. HELPS REGULATE THE DIGESTION AND BOWEL MOVEMENTS – Bananas have insoluble fibers which travel to our digestive tract that sweeps up waste and makes bowel movements easy to pass. It is also an excellent remedy for diarrhea since it contains pectin – a water-soluble fiber that aids in absorbing fluids in our digestive system. Though, consumption of bananas must be moderate, since too much intake may lead to constipation.
  1. PREVENT MORNING SICKNESS – For pregnant women, eating banana is a must especially in the morning after waking up to avoid morning sickness. Bananas have its calming properties which help regenerate the body, revitalize a healthy blood sugar level and helps prevent nausea.
  1. GIVES NATURAL ENERGY – Bananas contain vitamins A, C and B6, potassium, carbohydrates, iron, magnesium, calcium, sodium, phosphorus and zinc which contribute and supply natural energy. It also contains three combinations of natural sugars such as glucose, fructose and sucrose that may give you additional energy potential. Consuming two bananas will give you enough strength to work-out for an hour.
  1. REMEDY FOR HANGOVER – Bananas can be an excellent food for a hangover the next morning, the moment when you drink too much the other night. Since you don’t have an appetite to eat solid foods, you may make a creamy banana smoothie that will serve as a good energy drink which will absolutely make you feel better.
  1. RELIEVE STOMACH ULCERS – Banana provides a healthy stomach, in a way that it helps attain thicker mucus lining which protects the stomach from stomach acids. Bananas help relieve stomach ulcers since it has the capacity to exclude the bacteria and balance the acidity of foods we eat.
  1. GOOD FOR THE HEART – Bananas are rich in mineral known as potassium which is necessary for our organs, particularly the heart to work normally. Potassium circulates through the body cells, which brings oxygen to the brain. This will prevent heart diseases and lessen the risk of stroke.
  1. HELPS IMPROVE YOUR MOOD – Bananas help reduce stress and boost your mood since it contains amino acid tryptophan which turns into serotonin. Our body requires proper serotonin levels that improves mood, happiness, positive outlook and helps regulate good sleep. Bananas are an ideal snack for those who have stress at work.
  1. AN ALLY FOR WEIGHT LOSS – Bananas may help you lose weight since it is high in dietary fiber which absorbs water in your stomach that would keep you from feeling hungry for a longer time.
  1. A GOOD SOURCE OF IRON – Bananas may help people with iron deficiency. Eating bananas regularly along with other foods that is rich in iron will restore your health and will keep you from having anemia, headaches and fatigue.
  1. HELPS TREAT SKIN PROBLEMS – You can use Banana peel to externally as a treatment for skin conditions such as warts, acne and psoriasis. The fresh peel skins of banana are rub lightly on the affected area and leave it on. It is better to do it at night before going to sleep so that you may avoid the smell of banana when you’re outdoors.



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