How are you doing? Fabulous for sure. You’re on Fitolution Day #11. Ten more days to go. Go ahead and give yourself a pat on the back. You are rocking’ it.
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.
Body Parts: Butt/Hips, Legs – Thighs
Stand with the feet about shoulder-width apart, and hold a dumbbell in a vertical position directly in front of the chest. Keep the elbows close to the rib cage and the back straight while lowering into a squat. Continue lowering until the hips are below the knees, then push both feet into the floor and to return back to the original standing position.
My programs follow the “Add, don’t subtract” rule.
If you’re in a “diet mentality”, each day feels like a new battle to avoid the “bad foods”. So let’s flip that. Add, don’t subtract.
- Don’t “avoid” your “junk food”.
- Don’t “avoid” your prepackaged meals.
- Don’t “avoid” dessert.
Just add so much healthy stuff — water, lean protein, fresh fruit and vegetables — that there’s less room or desire left over for food that doesn’t support your goals.
And at first, look for what you gain:
rather than what you lose.
Computer desk jobs, driving, swimming and carrying boxes all have one thing in common: the use of our arms and chest to perform the task. A large percentage of what we do in life is in front of us, making it common for our chest to get stronger and tighter, but with time, this forward motion has the opposite effect. It begins to restrict our chest, shoulder and arm flexibility.
The following stretches can be done sitting or standing. They provide various ways to open up the front body. You do not need to limit performing them to only after a workout. Executed regularly, you will start to see and feel continual improvements in chest and shoulder flexibility.
- Hold each stretch for 15-30 seconds or 3-5 breath cycles. One inhale + one exhale = 1 breath cycle.
- Avoid bouncing. With each exhale, move into the stretch a little further, but only to the point of tension, never pain.
- Perform stretches 2-3 times.
- Bring focus to not just pulling the shoulder blades down and back, but shining your chest and heart forward to create length within the pectoral muscles.
Behind the Back-Elbow to Elbow Grip:
- Begin with arms hanging by your sides and shoulders pressed down away from your ears.
- Gently squeeze your shoulder blades together broaden the chest.
- Bring the arms behind the back and grip elbow to elbow.
Above the Head Chest Stretch:
- Interlock your fingers, bend your elbows and raise your arms above your head.
- Gently squeeze your shoulder blades together and move your elbows and hands backward.
- Vary the height of your hands to emphasize shoulders and/or chest (hands behind head, hands on top of head, hand a few inches above head).