Fitolution Day #20 – Single Arm Dumbbell Press, Berries and More . . .

Hello Friend,

Fitolution Day #20 and then comes the final . . . #21.

Yesterday was a rest day.  I’m hoping you didn’t forget (or ignore) that fact.   I’m sure after you watched the final run of the CrossFit games, you felt 10 feet tall and bullet proof but I’m sure you saved that energy for Monday.  🙂

EXERCISE:

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

BONUS EXERCISE:

Single-Arm Bench Press
Targeted Body Parts – Chest, Full Body Integrated

Instructions –

  • Lie face up on a flat bench so that the top of the back is diagonal across the bench.
  • Hold a dumbbell in the right hand with a strong grip.
  • Hold on to the bench with the left hand above the head near the ear.
  • Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench.
  • Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the center of the chest.
  • Perform 3 sets of 12.
  • Switch to left hand and repeat steps.

 

NUTRITION:

You’ve heard it all before . . . Eating more whole foods can help people lose weight.

Harvard research results suggest that “choosing high flavonoid fruits and vegetables, such as apples, pears, berries, and peppers, may help with weight control”.

Research also showed “high levels of anthocyanins, flavonoid polymers and flavonols (which are found in blueberries, strawberries, apples and pears) had the greatest impact on weight loss. Tea and onions were also helpful”.

Additionally, according to Shape magazine, “Berries are potent sources of antioxidants which also help protect our body’s cells. They also fight belly fat, provide a good amount of fiber and boost metabolism”.

So go out and buy a big bulk of berries.  Freeze them and use them in smoothies/oatmeal or grab a handful to cut off the sugar craving in the evening.  Experiment with how you add them to your meals and/or snacks.

Note:  Frozen berries work just as well as fresh.

TIP:

Why choose the single arm dumbbell press?  If you think you are wasting precious workout time, think again.

Benefits include strengthening your core and boosting your barbell bench press.

How, you ask?

The single-arm dumbbell bench press appears to be an upper body pressing exercise, but it’s actually more appropriate to categorize it as a core anti-rotation movement. This is the most challenging aspect of the exercise, after all. The unilateral loading forces the body to resist against rotational forces acting upon it.

The single-arm dumbbell bench press is a great carryover to the barbell bench press.

Why?

  • It requires a good amount of leg drive to keep the hips stable and allow for force to transfer throughout the body and into the weight.
  • It requires you to “connect” to the bench by engaging the hips, upper back and the entire trunk to remain flat on the bench.
  • Due to each arm working independently, it can help even out any side-to-side strength imbalances.
  • It will make the entire body tremendously strong, which will carry over to literally any other lift.

Time for some fun and then I’ll be right there with you for Day #21.

Any questions or concerns just one click away. [email]

Jessica Beardsell
Certified Nutritionist, Fitness 54 (770) 487-5454
Certified Personal Trainer, 180 Training

References:
ACE Certified
The Huffington Post
Shape.com
T Nation.com