Fitolution – Day #10

Day #10 of the Fitolution – We’re getting close to the end and then we can discuss what’s next in the Fitolution.

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

ADD THE BONUS EXERCISE:

Medicine ball push-up

 

 


Targeted body parts –
Abs, Arms, Chest, Shoulders

Instructions –

Step 1

  • Kneel on an exercise mat or floor with your feet together behind you; toes tucked under to prepare for push up position.
  • Slowly bend forward to place one hand on the top of medicine ball and the other on the floor. Your hands should be shoulder-width apart.
  • Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball.
  • Reposition your feet as needed to help achieve a rigid bodyline from head to toe.

Step 2

  • Slowly lower your chest towards the floor.
  • Do not allow your body to rotate.
  • Contract your glutes (butt) and quadriceps (thigh) muscles to help maintain stability.
  • Continue to lower yourself until your chest nears or lightly touches the ball.
  • Your elbows should either remain close to the sides of your body or flare outwards slightly.

Step 3

  • Press upwards through your arms.
  • Continue pressing until the arms are fully extended at the elbows.

Perform 15 reps and repeat with the ball on the other side.  Complete 3 sets of 15 on both sides.

Challenge –

Alternate medicine ball from hand to hand.  Making sure to control the switch.

  • As the ball adds instability to this exercise, your movements need to be slow and controlled to reduce the chance of injury.
  • Do not allow your body to sag downward or hips to hike upward.
  • Keep the torso rigid by contracting your core and abdominal muscles.
  • Your head should be aligned with your spine.

NUTRITION:

A meatless diet can be healthy, but vegetarians — especially vegans — need to make sure they’re getting enough vitamin B12, calcium, iron, and zinc.

Water-soluble vitamins such as Vitamin B12 (Cobalamin) must combine with intrinsic factor before its absorbed into the bloodstream. We can store a years worth of this vitamin but it should still be consumed regularly. B12 is a product of bacterial fermentation, which is why it is not present in higher order plant foods.

Deficiency: Symptoms include pernicious anemia, neurological problems and sprue.

Toxicity: None known from supplements or food. Only a small amount is absorbed via the oral route, thus the potential for toxicity is low.

Macromineral – Calcium

Deficiency: Long-term inadequate intake can result in low bone mineral density, rickets, osteomalacia and osteoporosis.

Toxicity: Will cause nausea, vomiting, constipation, dry mouth, thirst, increased urination, kidney stones and soft tissue calcification.

Sources: Green leafy vegetables, legumes, tofu, molasses, sardines, okra, perch, trout, Chinese cabbage, rhubarb, sesame seeds

Micromineral – Iron

Consume iron rich foods with vitamin C rich foods to enhance absorption.

Deficiency: Anemia with small and pale red blood cells. In children it is associated with behavioral abnormalities.

Toxicity: Common cause of poisoning in children. May increase the risk of chronic disease. Excessive intake of supplemental iron is an emergency room situation. Cardiovascular disease, cancer, and neurodegenerative diseases are associated with iron excess.

Sources: Almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins, brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder, chicken meat, pork

Micromineral – Zinc

Zinc deficiency results in decreased immunity and increases the susceptibility to infection. Supplementation of zinc has been shown to reduce the incidence of infection as well as cellular damage from increased oxidative stress. Zinc deficiency has also been implicated in diarrheal disease, supplementation might be effective in the prophylaxis and treatment of acute diarrhea.

Deficiency: Symptoms include growth retardation, lowered immune statue, skeletal abnormalities, delay in sexual maturation, poor wound healing, taste changes, night blindness and hair loss. Those at risk for deficiency include the elderly, alcoholics, those with malabsorption, vegans, and those with severe diarrhea.

Toxicity: Symptoms that result are abdominal pain, diarrhea, nausea, and vomiting. Long-term consumption of excessive zinc can result in copper deficiency.

Sources: Mushrooms, spinach, sesame seeds, pumpkin seeds, green peas, baked beans, cashews, peas, whole grains, flounder, oats, oysters, chicken meat

Consult your General Practitioner if you are a vegan or vegetarian, undergo bloodwork, and discuss with GP, the best course of action for you.

TIP:

Kleidman’s reason #3 why you should try Kettlebells – You’ll fire up more muscles.

One of the biggest mistakes novices make with kettlebell training is not taking a session or two with a certified trainer. The trainer can help you to learn proper form as well as be more creative with the movements, says Kleidman. Sure, you can hold the weight in front of your chest as you do squats or lunges or use it to do arm curls, but if that’s all you do, you’ll be missing out on all the incredible three-dimensional movements it’s made for—and the effects those exercises can have on your body.

One major difference between traditional weights and kettlebells is that while you try to avoid “cheating” by using momentum in everyday dumbbell moves, kettlebells are all about creating—and controlling—momentum. By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles (like your legs and butt) and smaller stability muscles (like your abs) throughout the workout.

A certified trainer will show you how to start off with a total-body warm-up. Getting the blood flowing to your muscles is essential for any workout, but more than ever when you’re swinging an iron ball around. Kleidman recommends going beyond walking or jogging to get your cardiovascular system and your muscles and joints loosened up. She recommends doing some shoulder rolls, squats, lunges, plank holds or push-ups (on knees, if necessary), and jumping jacks before starting the kettlebell portion of your workout.

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