The Fitolution – Day #4 Mountain Climbing Fun

This is day #4 of The Fitolution Challenge.  How’s it going?  Have any questions or concerns?  No, good.  Let’s proceed.

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, etc.  Make sure to warm-up properly.

This can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Mountain Climbers get a lot done at one time—not only are you working on your cardio endurance, but you’re building abdominal and arm strength.

Body Parts:  core, arms, glutes, hip
Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the floor slightly in front of your shoulders, fingers pointing forwards.  Flex your left hip, bringing your left thigh to your chest, placing your left foot on the floor, heel slighlty lifted and toes pointing forward.  Lift your right knee off the ground, fully extending your right leg behind you, with your foot in dorsi flexion, (toes pointing towards your shins, heel up).  Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull your shoulders down and back).

Step 2

Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions.  Both feet leave the ground as your drive your right knee forward and extend your left leg back.  Now your left leg is fully extending behind you and your right hip is flexed with your right foot on the floor.

Step 3

Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform.

Keep your weight evenly distributed on both legs. Do not shift all your weight foward into your front foot.

 

NUTRITION:

Just because it’s “milk chocolate doesn’t mean it’s healthier.  A healthy swap for milk chocolate is dark chocolate.  Yes, you read that correctly.

Benefits of dark chocolate:Less sugar.
Contains over 75% cacao.
High quality contains:Iron
Fiber
Copper
Magnesium
Manganese
Other minerals
Disease protector containing antioxidants.

The PN article even went on to say “some nutritionists say it’s even great for your brain.” However, it gave no explanation as to how or why and I’m not going to press the issue.  lol

TIP:

Getting a little sun this summer like most people?  Then you can say you are working on a healthier you.

   

Vitamin D is actually a group of prohormones, which have a number of important jobs in the body. These include helping the body absorb calcium, helping with immune system function, regulating glucose tolerance, and helping to regulate blood pressure. Vitamin D is the only vitamin that can be obtained through the sun. You can also get vitamin D by eating egg yolks and oily fishes such as salmon, sardines, and mackerel, or through vitamin D fortified foods.