Fitolution – Day #13

Day #13 day of the Fitolution . . .

Two more days.  What, you don’t want it to end?  All good things must end or change to something new.  That’s how we grow.  However, know that the Fitolution will always be out there within your reach as long as they’re people like us working to make a lifestyle change.


EXERCISE:  

Saturdays 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 times.

BONUS:
Tricep Dips

Instructions –

Sit on the edge of a stable surface (chair, couch, stairs) and place the hands on the edge, just outside of the hips. Walk the feet slightly out and slide the glutes off the chair and straighten the arms. Bend the elbows and lower the body until the arms are bent at about 90 degrees. Press down into the chair to return to the starting position.

Modifications –
Overhead Tricep Extension

 

    

TIPS:   

Kleidman’s reason #6 why you should try Kettlebells . . . Your posture will improve.

This is another great reason to train with kettlebells, especially since most people work behind a desk and a computer.

Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement. Good form is essential in kettlebell workouts, so stop and rest if you feel like yours is deteriorating. The number one thing to keep in mind is that the whole structure of your back and abs should unconsciously stay straight.

Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettlebell securely (hint: skip the hand lotion pre-workout) or your arm shaking excessively in an over-the-head position.

MINDSET:

There are infinite interconnections:

  • Change one aspect of the system and you affect countless others.
  • Change thoughts and you can change a body. (and vice versa)
  • Change hormones and you can change immunity.
  • Change belief and you can change pain.
  • Change behaviors and you can change biochemistry.

What will you change?

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