Fitolution – Day #4

Hello friend,

Welcome to the fourth day of the Fitolution . . .


Stick with your cardio routine i.e. walk, jog, run, bike, swim, elliptical, row machine, stairs, etc.  Make sure it’s at least 30 minutes long.  If you’re stuck in the house due to snow or ice, try a Tabata of 30/10 – 4 reps of 5 calisthenics.  Examples:  Pulsing squat, alternate leaping lunge, jumping jack, mountain climbers, walk-out push-up.

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It’s pretty tough to get a good physique and build mass without weights, but you can use resistance.


Pushups – Great upper body building exercise that works your pectorals, triceps, and anterior deltoid. 12 reps x 5, 30 sec rest.


Challenge – Add resistance with someone standing next to you pushing down on your back (lightly or hard depending on your strength).

Need more?

Decline Pushups: Regular push up with your feet elevated on a bench, chair, bed etc. This will target more of the upper pectorals and developing those.


Modification – Incline push ups with hands on a bench, chair, bed, wall, etc.


After a workout, it’s a good idea to pair protein with a carbohydrate. Just a few suggestions for snacks after a workout:

*Protein Shake with Banana

A protein shake made with whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of powder combined with water and 1/2 banana, 250 calories

*Peanut Butter & Banana on Rice Cakes.

If you’re craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. It’ll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter (I prefer ground almond butter), and 2 brown rice cakes, 215 calories

*Hummus and Pita.

Hummus and whole wheat pita snack will keep you fueled for hours. Hummus, chickpeas, gives you both carbs and protein.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

*Yogurt and Fresh Berries.

Low-fat yogurt is nearly15 grams of protein.  Add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

*Tuna on Whole Wheat.

Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

*Turkey & Cheese Apple Slices Roll-ups.

Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll ‘em up. Add a sliced apple for some energy-boosting carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Note:  Proteins contain amino acids that help build muscle. Workouts deplete amino acids so adequate supply of protein is needed to help rebuild.


Question from most new clients:  “Should I do a detox or juice cleanse?”

Answer: Probably not.  Most popular detox diets don’t remove toxins or lead to fat loss.

Detox diets and juice cleanses have come to be known as an efficient way to lose weight and rid the body of impurities.  But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.

Among many problems, detoxes and cleanses often:

  • are protein deficient,
  • are extremely low in energy,
  • cause unhealthy blood sugar swings,
  • cause GI tract dysfunction, and
  • lead to a yo-yo of restrictive eating and overcompensation.

If doing a juice cleanse or detox diet helps you get ready to make further helpful and sustainable changes in your life, OK. But let’s be cautious and monitor.

My experience with cleanses were uncomfortable and the results were temporary.  Therefore, I prefer helping you build life-long skills and incorporating daily practices to improve your health, performance, and body composition.

Let’s leave the extreme and unsustainable things, i.e. detoxes and cleanses, out of the equation.

Precision Nutrition
Fitness Magazine