Fitolution Day #2 – Feed the Biceps

EXERCISE:  

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, swimming, etc.  Make sure to warm-up properly.  Can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Bicep Curl
Body Part – Arms
Equipment – Barbell or dumbbells

   

Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the barbell toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.

NUTRITION:   

Snacks for sports team – Parent or grandparent responsible for bringing healthy and nourishing snacks?

It’s never too early to show children the importance of eating healthy snacks:

  • That provide calories and replenishment.
  • Fuel-up not bog down.
  • Provide energy for working muscles to power through the activity (pre-exercise).
  • Supply fluids for hydration and to maintain the body’s temperature (before, during and after exercise).
  • Provide nutrients for growth and development.
  • Promote recovery after hard exercise.

Choose easily digestible snacks so blood can flow to the muscles that are working during the activity and not to the gut to digest a heavy, fatty snack. Here are some examples to help you provide healthy snacks:

Fruits and Vegetables (calories and hydration)

  • Orange wedges
  • Frozen grapes
  • Mini apples
  • Small bananas
  • Strawberries with the tops cut off
  • Clementines (tangerines)
  • Watermelon cut into wedges or sticks
  • Fruit kebabs with grapes, melons and strawberries
  • Paper cups of berries
  • Baggies of celery and carrot sticks
  • Small boxes of raisins (Note: Dried fruit does not hydrate.)
  • Unsweetened applesauce in pouches or cups

Taking a small road trip or running errands all or half the day?  Choose from the same list.

TIP:   

If you’re looking for a way to add a little fun and creativity to your workouts, consider adding jump rope intervals. A good jump rope is one of the best investments you can make in your own fitness because it is an extremely effective form of cardiorespiratory exercise and doesn’t require much more than a little space, a timer and some creativity.

Not convinced? Here are seven reasons why you should consider jumping rope when looking for ways to change your existing fitness program:

  1. Can increase the elasticity and resiliency of lower-leg muscles, leading to a reduced risk of lower-leg injuries.
  2. Can help improve your coordination.
  3. Can help improve your cognitive function.
  4. Can help increase the intensity of circuit-training workouts.
  5. Extremely portable, which makes them an excellent option when traveling.
  6. The portability makes them an excellent option for outdoor workouts.
  7. Only piece of home cardio equipment you really need.

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