Fitolution Day #18 – Lying Dumbbell Tricep Extension

Fitolution Day #18


Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.


Lying Dumbbell Tricep Extension Instructions

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.

At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.

3 sets of 12-15 reps each

Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press.

Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls.


Avocado Smoothie

Prep time:  5 minutes
Yield: 1 serving


  • 1 avocado
  • 1 large lime, juiced
  • 1 scoop vanilla protein powder
  • 2 teas vanilla extract
  • pinch of sea salt
  • 4 ice cubes
  • ¼ cup water


Begin by cutting the avocado in half, removing the seed, and scooping out the avocado meat into the bowl of your high-power blender or food processor.

Next, juice the lime and add the lime juice to the blender/food processor.  Add the reaming ingredients and process until smooth.  Serve immediately.


All About Nutrition & Gut Health

Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is compromised, we can face major health consequences.

The right diet strengthens the gut in its guardian role, improving overall health and well-being.

Foods that are healthful for some people might not be healthful for you. Four common offenders:

  • Lectins: particular types of proteins. The most irritating type is found in seeds such as grains, beans/legumes, and nuts.
  • Gluten and other similar prolamine proteins found in grains.
  • Casein, lactose, and other immunoglobulins in dairy.
  • Fructose, aka fruit sugar.

How to improve your gut health with nutrition:

  • Eliminate any foods/drinks you know to be problematic.  Do this on your own or set up an elimination diet with a professional.
  • Eat when hungry, stop when satisfied.  Overconsumption of sugars, processed grains, processed meats, dairy, and rich meals.
  • Sugar alcohols can wreak havoc in the gut i.e.bloating and cramping.
  • Slow down.  The process of slowing down and chewing is important for enzyme release and breaking food down into particles that are manageable for the gut.
  • Check vitamin D levels.  Low vitamin D status might decrease immune function and is associated with IBD.
  • Check iron levels.  Stay away from mineral-binding foods such as grains and legumes.
  • Eat plenty of omega-3s (flax, walnuts, hemp, chia, fish, algae) and other whole food fats (olives, avocado, coconut, nuts, seeds, etc) to help moderate inflammation.
  • Flavonoids -Fruits, vegetables, beans (including soy), tea, coffee, foods in the cabbage family, and vegetable broth. If FODMAPs are a problem for you, choose carefully, as some of these foods may cause more trouble.
  • Eatwhole/real foods.  Food preservatives and additives, present a challenge for our bodies.
  • Get nutrient-dense, high-fiber carbohydrates like vegetables.  Try beans, peas, vegetables, nuts, seeds, fruits and whole grains.

Keep going strong . . . 3 – 2 – 1.  I’m right here with you.

Until tomorrow, I’m just one click away. [email]

Jessica Beardsell
Certified Nutritionist, Fitness 54 (770) 487-5454

Certified Personal Trainer, 180 Training

Precision Nutrition