Fitolution – Day #9

Welcome to Day #9 of the Fitolution Challenge.

It’s Tuesday, which a lot of people refer to as Transformation Tuesday.  What does that mean?  Well to each person it is the same but different.  We are all unique little snowflakes.  None perfect but yet beautiful in their own way, shape, and form.

Yes, I can hear your boo(s) and comments that I live in the southern part of the U.S. so I don’t know what snow is.  Well, I know what it is and I accept I’ll always be a Florida girl who likes warmer climates, the beach, the waves, bare feet, and some ZBB playing in the background.  Snow is pretty.  Snow can be beautiful.  But in my opinion, snow is to be looked at and admired but not something I want day-to-day.

Ironically I feel the same about warmer climates i.e. pretty, beautiful but in the hot summer months I prefer Georgia, seasons, and not sweating profusely while I’m trying to live and work day-to-day.

EXERCISE:

Tuesdays are cardio days so 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.  Or use that 30 minutes and combine 2 cardio exercises, switching back and forth every 5 minutes.  Ex:  Run 5 minutes, Walk 5 minutes; Repeat 2-3 times.

BONUS:

Because you secretly love them . . . Burpees!  No equipment needed.

Instructions –

Squat down and place your hands on the floor in front of you. Jump both feet back to a high-plank position. Perform one push-up. Jump both feet back in toward the hands. Jump up, reaching your arms overhead. Perform 1 to 2 sets of 10.

Challenge –

Burpees + Squats = mini workout

1 Burpee   + 9 Squats
2 Burpees + 8 Squats
3 Burpees + 7 Squats
4 Burpees + 6 Squats
5 Burpees + 5 Squats
6 Burpees + 4 Squats
7 Burpees + 3 Squats
8 Burpees + 2 Squats
9 Burpees + 1 Squat

Modifications:

Wide-to-Narrow Touch Squat

Start with feet close together and squat by moving hips back and down. Touch either the ground or the outside of your lower leg. As you quickly rise from the squat, slide your feet out wide and squat again, this time touching either the ground or the inside of your lower leg. Keep alternating as you complete the exercise. If you touch your leg, try to touch the same spot each time to verify full range of motion throughout the set. The emphasis here is not on jumping, but rather on a quick slide of the feet out and in. Landing and dropping into the next squat makes this exercise low-impact, while poor technique would make it a high-impact exercise.

-OR-
Take out the Jump.
-OR-
Elevated Burpee.
-OR-
Walk the Burpee in and out. Just mimic the movement of a Burpee.

NUTRITION:  

Try another food swap?  This was a difficult one for me to swallow.  [no pun intended] Instead of potato chips, reach for baked kale?!

I wouldn’t try it at a Superbowl party but I like to experiment to see what healthy foods I like.  And different ways to cook and/or eat them.

Instead of those boring potato chips . . .  Admit it, they are boring until you add a dip or two or three . . . chop a head of kale, toss it with olive oil and seasoning (try salt or sea salt and paprika or chili powder, for hot and/or spicy).  Bake for 10 to 15 minutes at 375°F.  The result will be as crunchy as a chip, but loaded with fiber and disease-fighting nutrients—like iron and magnesium.  Depends on what you personally are trying to accomplish.

TIP:

Remember Lorna Kleidman from yesterday’s “Tip”.  Three-time kettlebell world champion and KB instructor.  Here’s her second of 7 reasons why you should give Kettlebells a try.

“2. You’ll have an easier time performing daily activities.”

“Working out with a kettlebell is the definition of what fitness pros call a ‘functional’ workout. That means it works your muscles in the same way as when you do everyday activities”.  I.E. “picking up a toddler, carrying your laptop bag, hoisting a gallon of milk, or lugging a heavy grocery bag” or suitcase(s) when travelling.

You don’t need to start heavy.  Remember small steps lead to progress.  That’s why Rogue KBs start at 9lbs and go up to 203lbs, maybe more.  I’m not sure.  The heaviest I’ve ever worked with is a KB loving called “The Beast”.  She weighed 106lbs and was the heaviest KB at the gym.  Everyone loved to hate her until they had success because with success came an awesome feeling of accomplishment.  A rush from usually not one Deadlift rep but 3-5 reps easily, comfortably and safely.  Makes me wonder what I’d have done with the next weight of 124lbs, or 150, 176, 203.  I wouldn’t attempt those weights now but I would have when I was in peak form.

Light bulb moment:  Could that be a Fitolution for me?  The Beast was awesome but The 203 “Beauty” would be awesomer.

What’s a goal for you in this Fitolution?

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