Fitolution – Day #3

How does your core feel after yesterday’s planking?  Painful – take a break.  A little sore – active warm-up and let’s get to it.

Here we go on another challenge day.

3rd day of the Fitolution . . .


Wednesday is a strength day so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.


Squat Jump


Step 1

Starting Position- Stand with your feet hip-width apart, arms by your sides, depressing and retracting your scapulae (pull shoulders down and back) without arching your low back, and “brace” (engage your abdominal / core muscles) to stiffen your spine.

Step 2

Downward Phase- Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position to your arms where comfortable or where they offer the greatest degree of balance support.

Step 3

Jumping Movement- With ONLY a very brief pause at the bottom of your downward phase, explode upwards through your lower extremity, achieving triple extension (pushing and extending your ankles, knees and hips simultaneously). As you jump into the air, keep your feet level with each other and parallel with the floor.

Step 4

Landing- The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity which places additional stresses upon your knees.

Step 5

Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Always push your hips backwards and drop them downwards to absorb the impacting forces associated with jumping. Avoid locking out your knees or quads on your landing as this may lead to potential knee injuries

Step 6

Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, stiffening your torso to protect your spine.


(1) Drive your arms behind you during the downward phase
(2) drive your arms forward and upward during the jumping phase, or
(3) drive your knees towards your chest during the jumping phase.


New to squatting?  Don’t attempt to jump.

Hip-hinge to squat and touch the floor or drive hands down as far as you can.  If you feel comfortable begin with small jumps emphasizing the landing mechanics. Only perform more explosive jumps once you have mastered your landing mechanics.


How’d the food swap go yesterday?  Ready to try another?  Skip the white or wheat flours and try Almond or Coconut flour.

You can use almond and coconut flours almost anywhere as a substitute in breading on baked chicken or fish.  Use almond or coconut as the base for protein pancakes, banana bread and/or healthy deserts such as Pre-Workout Almond Oatmeal Protein Bars. Click here ===>.

Extra benefit:  This swap adds easily digestible protein and extra fiber.


What’s the best diet to follow?

There is no “best diet”.

All diets have their pros and cons. What works best for your friend might not work best for you and vice versa.

Also keep in mind a diet that has worked best in the past won’t necessarily be what works best now or possibly in the future. So a little experimentation is in order.

Best to make a lifestyle change by finding an approach to eating that:

  • works best for you.
  • matches your unique lifestyle.
  • includes foods you enjoy enough to follow consistently.
  • and is realistic and sustainable for life logistics and budget.

Let me know how you did with your Squat Jumps or Squats Without the Jump. Good thing is Squat Jump can easily be performed inside on a cold day like today.  It was beautiful in the Peachtree City bubble today but it was cold, even for the dogs.  🙂


Remember, I’m only one click away.  ===>>


Precision Nutrition