Fitolution – Exercise #6 and Habit #6
Welcome to Exercise #6 of the Ab Challenge and to Habit #6.
Exercise:
Kneeling Hay Baler a/k/a Woodchopper
- One leg up on the foot and the other back on the knee.
- Hold a medicine ball in both hands near the hip of the rear leg.

- Twist through the trunk and shoulders to bring the ball across the body and over the opposite shoulder.

- Keep both arms straight during the whole movement.
- When finished with one side, switch to the other side.
Challenge – Did you know the human body is designed to be most efficient when standing? So for a challenge, try the Standing Hay Baler.
- Standing with legs about hip-width apart.
- Step one foot forward flat on the ground and the other leg back behind the body on the ball of the foot.
- Hold the medicine ball in both hands near the hip of the leg that is behind.

- Twist through the chest and shoulders to bring the ball across the body and over the opposite shoulder.

- Keep both arms straight for the whole movement.
- When finished with one side, switch to the other side.
Tips –
- To add more resistance, use a heavier medicine ball or dumbbell.
- Keep your abs tense at all times for a good mind-muscle connection.
- Begin with rotation initiating in your torso.
- Do not round your back at any point of the exercise.
The Day #6 core exercise mimics your body’s natural function, andtargets the abdominal muscles:
- Oblique.
- Transverse Abdominals, which is the deepest layer of muscle tissue.
To get the total benefit, flatten stomach at the beginning of the exercise
to make the TA contract. - Rectus Abdominals, which is located between your ribs and your pelvic
bone. RA contracts when distance between ribs and hips is shortened
i.e. lowering the ball toward your hip.
Habit:
Keep doing your first–fifth habit. Why? Habits are cumulative — they build on each other, one by one. So a new habit doesn’t mean ditch the old ones. A new habit means you simply add one more tool to your tool belt.
In other words, keep doing the older habits –
- Taking a 5-Minute Action
- Eat Slowly
- Habit #3 – Stop When 80% Full
- Habit #4 – Eat Lean Protein at Every Meal
- Habit #5 – Eat at least 5 servings of colorful fruit/vegetables
Habit 6: Make Smart Carb Choices
- Most people benefit from having some carbohydrates in their diet. “Smart carbs” are slower-digesting, higher-fiber, and nutrient-rich. These include such foods as:
- whole grains (e.g. brown or wild rice, quinoa, buckwheat, etc.)
- beans and legumes
- fruits and starchy vegetables (e.g. potatoes, sweet potatoes, bananas and plantains, etc.)
- This is a “difficult” habit for some. That’s why it comes purposely after two “easier” habits.
- Understand that:
- Low-carb” is not ideal; most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight / fat.
- Not all carbs are created equal: slow-digesting, high-fiber, nutrient-rich “smart carbs” are a great nutritional choice and not the same thing as processed sugars.
- Make a shopping list of the “smart carbs” you have discovered and like and will eat.
- Do you avoid wheat and/or other grains (e.g. sweet potatoes)? Need suggestions to replace those?
- For now, it doesn’t really matter what specific foods you choose as long as you get into the habit of choosing smart carbs.
- Ensure that you are able to buy, prepare, and have smart carbs on hand, easily available.
- Discuss how to add smart carbs to your regular menu.
- You have already learned what an approximate serving size is.
- 1 cupped handful per meal.
- Adjust portion sizing to your needs and activity levels.

Strength or Cardio:
Is it a strength or cardio day? If you don’t have a solid strength exercise plan, refer to the plan given on Day #1. Cardio day? Ex: walk, run, jog, dance, elliptical, Arc, row, bike, whatever you prefer.
Nutrition:
Red Potato is a Smart Carb andis particularly healthy. The skin is loaded with fiber, B vitamins, iron and potassium. Getting more potassium in your diet reduces the effects of sodium and may help lower blood pressure, according to the Dietary Guidelines for Americans 2010.

Quick & Easy Recipe –
- Boil in salted water until very tender.
- Drain.
- Toss with herbs, salt, cracked pepper, and lemon juice or vinegar.