Fitolution – Day #5

Give yourself a “high five” before moving on to Day #5 of the Fitolution.


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


Lunge with Overhead Press

Instructions – 

Step 1

Starting Position: Stand with your feet together. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine. Hold a moderate weight medicine ball in front of your chest with both hands firmly holding on to the ball.

Step 2

Step forward slowly lift the right foot off the floor, stabilizing your body on the left (stance / supporting) leg.  Maintain the abdominal bracing in order to avoid any sideways tilting or swaying in your upper body and press the left (stance / supporting) foot firmly into the ground to reduce any unwanted movement and maintain stability. Hold this position momentarily before stepping forward.

The right (swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the right (forward) leg with the foot placed firmly on the floor, think about lowering yourself into your hips by allowing your weight to shift downwards towards the floor instead of forward. As you load your bodyweight into the right leg, avoid any sideways tilting or swaying in your upper body and try not to move the left (supporting) foot. While simultaneously lowering yourself into your right leg and hip, lift your hands holding the medicine ball straight overhead while continuing to maintain the abdominal bracing.

Step 3

While in the bottom (downward) phase of the lunge, pull the medicine ball back down towards your chest, continue to maintain a stiff core and drive your right foot into the ground to extend the right knee and straighten the leg to return to the original (starting) position of standing with both feet under the hips and the ball held in front of the chest


Challenge –

Stay on Right Side for 12 reps.  Then move to Left side for 12.  Rest 15 seconds. Right side 10 reps + Left side 10 reps. Rest 15 seconds. Right side 8 reps + Left side 8 reps.

To increase the level of difficulty even further and to improve core and shoulder strength, increase the weight of the medicine ball each set i.e. 12 lbs for 12 reps (Ri & Le); 15 lbs for 10 reps (Ri & Le); 20 pounds for 8 reps (Ri & Le).

Modification needed?Use light-weight medicine ball or no ball and maintain stability all of the way through the movement.  Another option is to hold one dumbbell in each hand, start with the elbows bent at ninety degrees and tucked in to the side, at the bottom of the lunge, bend the elbows to bring the weight up to the shoulders and press it directly overhead.


Prevent Impulse Eating:  Helpful Tips

It’s happened to all of us.  You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer.  And you realize that you are hungry.  Not just a little hungry though.  You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line:  You have to eat.  Now!

It is a tough situation, and like I said, we’ve all been there.  Sometimes you really do have to eat ‘right now.’  But over time, fast food or errand eating emergencies add up and significantly impact your health and fitness achievement.

Make sure you’re prepared.  It isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating.  Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time).  When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog.  This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.




Here are some ideas to help you get started.

  • Unsalted nuts.  Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts.  (These will provide protein and good fat)
  • Raw Veggies.  They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.
  • Cheese.  If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting.  Remember:  the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window.  This is a mental exercise as well as physical!
  • Nut butters.  Cashew, almond, peanut…find your favorite.  Almond butter is great on a banana; cashew butter is perfect on whole grain crackers.  Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
  • Boiled eggs.  Do you like cold, salted boiled eggs?  They are a powerhouse of protein.
  • Sardines.  Yes, you read that right.  If you like fish, you can buy small packets of wild caught sardines that travel very well.
  • Water.  You have to drink water.

Prefer the food cold or the food must be cold in order not to spoil.  Be sure to always have a lunch bag with a cold ice pack in it. If you’re out for a total errand day, make your go-to a small portable cooler.

The second step seems obvious and will help to eliminate impulse eating.  Buy the food on your list.

The third step is simple . . . hydrate by keeping a refillable water bottle with you.

The fourth step . . . Just Do It!

You’ve done the hard part.

  • Figured out what foods make you happy
  • Figured out the foods that will help you through,
  • Stocked up
  • Have your water.

All that is left is making it happen.  You have to take the food with you when you leave the house.  The first few times you do this, it will seem complicated and tedious.  But eventually, you will do it with little thought.  It will be habit. Make it easy, so you will do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a drive-thru, food court, or restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

Remember, I’m right here with you . . . any questions, I’m only one click away.