Fitolution Day #6 – Put the FUN back in Fundamentals

It’s day #6 of The Fitolution already.  Tomorrow, Sunday, is a rest day.  Take time to rest and recover.  It’s part of the process.


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.



Half Get Up
Body Parts:  Full body


Many supine (lying on your back) abdominal exercises do a great job of targeting the intended muscles. Unfortunately, many of these exercises also create a large volume of repeated flexion at the lumbar spine. Because many lumbar injuries are due to too much unabated flexion, these exercises could be doing more harm than good in the long term.
The half get-up exercise makes it possible to engage the anterior abdominal muscles (the six-pack) while keeping a more natural alignment of the lumbar spine.

  • Lie on your back on the floor with your legs slightly less than shoulder-width apart.
  • Bend the right knee while keeping the foot on the floor.
  • Reach toward the ceiling with your right hand, making the hand into a fist while the arm is completely straight, perpendicular to the torso.
  • Keep your eyes on your fist.
  • The left arm on the floor should be straight, at a roughly 45- degree angle from the body, with the palm and arm pressed into the floor.
  • Begin lifting the right shoulder blade off of the floor by “reaching” straight up (do not allow the hand to come across the body) at the ceiling with the right fist.
  • As the hand moves toward the ceiling, the chest should rise while the left hand presses into the floor; you’ll end up on your left elbow.
  • Keep looking at your right hand and transition from the left elbow as a support to the left hand as a support with a straight arm.
  • Keep the chest high while reaching the right fist straight at the ceiling.
  • Once the torso is extended as high as possible while keeping the left hand on the floor, return to the left elbow and then back to the starting position.
  • Repeat 10 times on each side of the body.

Challenge for later:  Once a consistent movement pattern is established, add a dumbbell, kettlebell or other form of resistance to the hand reaching toward the ceiling.


Today is a focus on a few fundamentals, protein and water. Both are REALLY important when it comes to fat loss.

*  Protein because it fills you up and thus aids with weight loss.

Play around with different protein sources in your diet and start to explore the level of protein in different foods.  Learning the levels and calories associated with a portion will help you with acquiring nutrition life skills, which are paramount to the long-term process of change and empowerment.

Eat lean protein with every meal.
Protein-powered foods choices:

  • Lean meat such as beef, pork, or wild game
  • Poultry such as chicken, turkey, or duck
  • Fish & seafood such as shrimp or scallops
  • Eggs & egg whites
  • Cottage cheese or strained plain Greek yogurt
  • Protein powder such as whey, egg, vegetarian blends, etc.
  • Cooked lentils or beans
Tempeh or tofu

Of course, other foods have some protein. But these foods are the high-protein superstars. 
Don’t worry about the “best” protein or “getting it perfect”.  (There’s no such thing.)
 Just pick the foods you like, and work towards being consistent.

*  Water because the body cannot function optimally when it’s not hydrated enough.

​​​If the output of fluids exceeds the intake of fluids, an imbalance occurs, and dehydration can develop. The severity of dehydration can be measured by weight loss as a percentage of the normal body weight.

Symptoms of dehydration include:

  • thirst
  • dry skin
  • fatigue and weakness
  • increased body temperature
  • muscle cramping
  • headaches
  • nausea
  • darker-colored urine
  • dry mucous membranes (mouth, nose, eyes)

When body water changes, it can have significant effects throughout the body, including athletic performance.  Indeed, dehydration of as little as 1% body weight (2 lb for a 200 lb person) is enough to reduce both endurance and strength performance — as well as cognitive performance.

Yes, water, tea, coffee, juice etc. all count. But consuming which is the most beneficial means of getting fluids?  Water, of course, plus it’s calorie free.


Ever head the saying “After all idle hands make themselves busy, and some times in the cookie jar.”

What tips do you use when losing weight?  Here are a few popular ones from clients:

  1. Smaller meals earlier in the day to leave more flexibility for the large evening meal which might often be out or with friends and or family.
  2. Keep meals high in protein with vegetables and fruit.
  3. ​​​​​​​Move, walk, sing and dance about as much as possible to increase your daily NEAT – Non-Exercise-Activity-Thermogenesis.
  4. Sleep.  Recover. Without it we are but a fraction of our best self.
  5. Remember, nothing tastes as good as feeling good feels.

You have the tools and the know-how.  Together we can establish the sustainable, lifestyle habits.