Fitolution Day #2 – Feed the Biceps


Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, swimming, etc.  Make sure to warm-up properly.  Can be split between 2 exercises and/or two 15-minute sessions.


Bicep Curl
Body Part – Arms
Equipment – Barbell or dumbbells


Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the barbell toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.
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Fitolution #1

Today’s the 1st day of the Fitolution . . .


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


DEADLIFT – Bar or Dumbbells 
(Full Body Integrated)

Stand behind the barbell (or grab 2 dumbbells) with the feet about shoulder-width apart, the toes slightly rotated out, and the shins almost touching the bar. Sit back into the hips slightly while keeping a straight back so that the chest is lifted upward, and bend forward to grip the bar in an over-under grip with one palm facing up and the other facing down. Squeeze the bar in the hands and sink back onto the hips while pressing the feet into the floor. Keeping the back flat, push the hips forward to move to standing position. Finish standing in a tall position with the shoulders pulled back and the legs straight. Return to the starting position by shifting the weight back into the hips and keep the back straight while allowing the knees to bend. When this movement is done properly, the glutes and the back of the thighs should feel the work, NOT the back.

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Summertime Heat workout tips

It’s Summer!  Beat the Heat with these Summer Workout Tips.

Baby, it’s hot out there! 

You are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions in winter and spring months.

Don’t be surprised at the new challenges that summertime fitness throws at you.

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Pumpkin Seed Brittle

Sweet Potato Toast

Fiesta Turkey Soup

Where are you going on your health & fitness journey?

What do you want? 

We often start a change process thinking about what we don’t want.

For instance: I don’t want to be carrying excess body fat.
 I don’t want to feel out of shape. 
I don’t want to take all these medications.
 I don’t want to feel unattractive and unsexy. 
I don’t want to feel out of control of my eating.

That’s a good start. But it’s not exactly a clear action plan, is it? You have to keep going from there to define what you do want. 

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Now at Fitness 54, Nutritionist – Sign up for free consultation

Below is a common client/trainer conversation:

Client:  “I know exactly what to do so why am I still not in shape?”

Me:  “If you’re active and knowledgeable about health and fitness, you’re probably just missing one or two crucial pieces.”

Client: “But what?  I already workout a lot and eat well, and still have this layer of fat around my stomach. What do you think I should do?”

Me:  “If you are consistent, then the one thing you’re missing is being accountable.”

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