Fitolution – Exercise #1 and Habit #1

Back by popular demand, Fitolution – Ab Challenge. Some exercises will be the same as before.  Some will be different.  We are starting with one of my personal favorites.  


Exercise #1:

The Bicycle Crunch 

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Who’s a Pain in the Butt?

After talking to a client last week about that ever annoying and painful “pain in the butt”, 
 

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Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

  1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
  2. Keep your hips level and your chest parallel to the floor. 
  3. Spread your feet a little wider than shoulder width. 
  4. Perform a push-up and hold atthe top.
  5. Pull the right hand up and row the dumbbell towards right side of your chest.
  6. Slowly lower the weight to the floor.
  7. Pull the left hand up and row the dumbbell towards left side of your chest. 
  8. Slowly lower the weight to the floor.
  9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
  10. Clean dumbbells to shoulders.
  11. Press dumbbells overhead.
  12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
  13. Repeat set 2 more times for total of 3.
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Fitolution – Day 16-20

When you decide to lose weight, what’s typical for you?
 
Turn to cardio or aerobic training like running on a treadmill or sweating buckets in an indoor cycling class? 
 
While cardiovascular exercise can be effective for burning the calories required for weight loss, it’s not always the best option for those who don’t enjoy it.
 

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Fitolution – Day #14

It’s the 14th day of The Fitolution and pre-superbowl.  So how’s about a little fun.
 

EXERCISE:  

Saturdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

 
BONUS EXERCISE(S):

You know that whenever I’m involved, there’ll always be Burpees.  

Because I love them and you secretly love them . . . Burpees!  
There is no substitute.  

Plus a bonus . . . squats.  Could it get any better than that?

Burpees + Squats = mini workout

  • 1 Burpee   + 9 Squats
  • 2 Burpees + 8 Squats
  • 3 Burpees + 7 Squats
  • 4 Burpees + 6 Squats
  • 5 Burpees + 5 Squats
  • 6 Burpees + 4 Squats
  • 7 Burpees + 3 Squats
  • 8 Burpees + 2 Squats
  • 9 Burpees + 1 Squat
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Fitolution – Day #13

It’s the 1st of February and the 13th day of The Fitolution and you’ve got this.  
 

Accountability + Consistency + Support
=
SUCCESS on health & fitness journey

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Fitolution Day #12

Here we go with the 12th day of The Fitolution and you have choices to make.


EXERCISE:  

Thursdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

 
BONUS EXERCISE(S):

Disclosure:  Improper technique will result in excessive recruitment (use) of the lumber extensors (low back muscles).  Stabilize your low back throughout the exercise and use a lighter resistance if you are unable to control movement in the low back.
Always consult your GP before starting a new exercise.

Have a leg curl machine?  That makes it  . . . 

Don’t have a machine.  No worries there are so many variations to choose from with equipment or just body weight.

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Fitolution – Day #11

Here we go with the 11th day of The Fitolution.  Note:  If you don’t schedule the workouts, they won’t happen.  Just the same as this email won’t send itself.  Oops, there I go again.


EXERCISE:  

Wednesdays are strength days.  Make sure it’s at least 30 minutes of strength training. Always make sure to warm-up properly.

 
BONUS EXERCISE(S):

  Bodysaw
 

This is a great move to target all the muscles of your torso, and, depending on your position, also your shoulders. Start with your feet in a TRX or on valslides (or even with your feet over a foam roller!), and progress to a stability ball for more of a challenge. 

How to do it: With feet in TRX straps or on valslides, get into a forearm plank, elbows beneath shoulders. Engage core and, keeping forearms perfectly still, begin to move hips backward. Shoulders are moving away from wrists and elbows are in front of body, all while maintaining a straight line from ears to ankles. Don’t go so far back as to feel your low back kick in. Saw back to starting position.

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Fitolution Day #10 AMRAP Anyone?

(As Many Rounds as Possible)

Here we go with the 10th day of The Fitolution.  


EXERCISE:  

Tuesdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.

Or perhaps, do the following AMRAP for 10 minutes and then cardio for 20 minutes.  EX:  walk, run, dance, bike, etc.
 

BONUS EXERCISE(S):

If you’re like most people, you are busier than ever, with little time to yourself. But here’s some good news: You can increase your strength and endurance, while also giving your health and overall well-being a boost, in as little as 10 minutes. The key is to choose a super-efficient workout like AMRAP—as many rounds as possible.
 

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Fitolution Day #9 Reverse Crunch

EXERCISE:  

Mondays are strength days.  Make sure it’s at least 30 minutes of strength. Always make sure to warm-up properly.
 

BONUS EXERCISE:

Reverse Crunch
Muscle Group(s):  Abs

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