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.
 

Read more

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
Read more

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.

Read more

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.

Read more

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.
 

Read more

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

Read more

72 and Still Getting it Done!

180 Training client Rosemary Brittain posted a short testimonial on 180 Training FB page a couple weeks back. Since it was a “visitor’s post” many people didn’t see it so reposting it along with a picture of Rose and me, Jessie Lynne Beardsell, after wrapping up the first round of personal training sessions.

Watch out for Rose because her accomplishments are and will be continuing. For instance, she RAN the 5K mentioned in her post above.

Much appreciation for Rose’s drive and inspiration to myself and so many others. It’s quite common to hear my clients say . . .

The exercise(s) sounded difficult but I said to myself, No excuses. Look at
what Rose has accomplished at age 72.


Fitolution Day #8 – Landmines Everywhere

Here we go with the 8th day of The Fitolution.  


EXERCISE:  

Saturdays are cardio days.  Make sure it’s at least 30 minutes of walking, running, jumping, dancing, etc.  Always make sure to warm-up properly.
 

BONUS EXERCISE:

Standing 1 Arm Landmine Press
Muscle Groups:  shoulders, traps, and serratus. 

  • Wedge the end of a barbell into a corner against a towel, or load it into a landmine station. 
  • Load the opposite end with weight and grasp it toward the end of the sleeve with your left hand. 
  • Stand with feet shoulder width apart.
Read more

Fitolution Day #7 – Glute Bridges

Here we go with the 7th day of The Fitolution.  This completes week one.

EXERCISE:  

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

Glute Bridges
Muscle Groups:  Core, Back, Glutes, Upper Legs 

Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another. This, of course, helps improve balance, posture and strength.

A common misconception is that doing exercises while lying supine automatically increases core strength. While these exercises can help improve abdominal strength, the entire core must be challenged to help improve total-body function. A better approach is to use a variety of stances, such as single-leg, supine and prone, to incorporate a wide range of movements. Here are a few of the best exercises to challenge the entire core.
 

Read more

Fitolution Day #6 – Let ‘er rip!

Here we go with the 6th day of The Fitolution.


EXERCISE:  

Thursdays are cardio days.  Make sure to walk, run, jump, skip, etc. at least 30 minutes.  Also, make sure to warm-up properly.
 

BONUS EXERCISE:

Standing Incline Cable Flye
Muscle Group(s):  Chest
 

Step 1

Starting Position: Position the cable handles level with the region between your knees and hips, and grasp each handle firmly.  Stiffen (“brace”) your abdominal muscles to stabilize your spine, and attempt to avoid any arching of your low back throughout the exercise. Press both arms down and infront of your body to a level just above chest level until your elbows are fully extended

     

Read more