Fitolution – Exercise #2 and Habit #2

Hello friend, Welcome to Exercise & Habit #2 of the Fitolution Ab Challenge. 


Exercise: 

Reverse Crunch 

  • Step 1 –  Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale. Engage your abdominal/core muscles to support the spine. Slowly lift your feet off the floor, raising your knees directly above your hips. Bend the knees to 90 degrees. Hold this position and breathe normally. Use your arms as a base of support.
  • Step 2 –Upward Phase: Exhale, and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly. 
  • Step 3 –  Downward Phase: Gently inhale. With control, lower your spine and hips back to the start position. Proper form is important when performing this exercise to prevent excessive stress on your low back. When returning to your starting position during the repetitions, control your leg movement. Do not allow your knees to move past your hips, but instead return to a position directly above your hips. Since the abdominals connect the rib cage to the pelvis, the emphasis of the movement should be on pulling your pelvis upwards towards your rib cage.

Complete:  4 rounds of 25 reps. Resting 45 seconds between each set of 25.


Habit:

Keep doing your first habit.  Why?  Habits are cumulative — they build on each other, one by one.  So a new habit doesn’t mean ditch the old one.  A new habit means you simply add one more tool to your tool belt.  In other words, keep doing your first habit: taking a 5-minute action.  

Habit #2 Eat slowly

It’s so simple. You won’t believe it. But it works.

At every meal today, eat more slowly than you normally do. 


How to eat slowly

At each meal today, take a few extra minutes to simply… pause. 

  • Put your utensils down between each bite. Take a breath.
  • Notice — and enjoy — the taste and texture of the food.
  • Put down those utensils again, and take another breath. Or a sip of water.
  • Relax.
  • Wait a few more moments before picking up your utensils again.
  • Repeat.
  • That’s it. 

Quick tip: Try a timer

If you’d like to track your progress with this habit, try simply timing yourself today. Check your watch before you start eating. Or start a timer.  When you’re done eating, see how long you took.  Now you have a baseline for improvement! Cool.
And if you add only 1 minute per day, by the end of 2 weeks you’ll have added nearly 15 minutes more. Smooth ‘n’ easy.

Help yourself succeed

Eating slowly is one of the most important habits of this program.

But in a rushing-around and busy society, it’s hard to remember at first.  And changing a habit will take a little extra effort in the beginning. That’s okay.  Here’s how to stay on track:

1. Make a note of your goal to eat slowly on a Post-it note, your computer, or your phone.

2. Put it somewhere that you’ll see it often, especially before you eat.  If you’ve used your computer or phone, set a reminder to go off before your regular meal times.

3. During your meal, try using a timer to check how fast you’re eating.  You can also use an app.

Having a bit more information about what you’re actually doing can help you track your improvement with this habit over the next couple of weeks.

Even if you add only 1 minute per meal, that counts as progress!


Strength or Cardio:

Mondays, Wednesdays, Fridays are strength days.
Tuesdays, Thursdays, Saturdays are cardio days.

Have questions?  Need some guidance?  As always, I’m only one click away.