Fitolution Day #5

Here we go with the 5th day of The Fitolution . . .  Sorry forgot to schedule it in the queue for this morning.

EXERCISE:  

Wednesdays are strength days.  Make sure it’s at least 30 minutes.  Also, make sure to warm-up properly.
 
BONUS EXERCISE:

Kettlebell or Dumbbell Goblet Squat
Muscle Groups:  Butt/Hips, Legs – Thighs 

Sets: 3; Reps: 10; Rest: 60

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Fitolution Day #4

Here we go with the 4th day of The Fitolution . . .

EXERCISE:  

Tuesdays, Thursdays, 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, etc.  Make sure to warm-up properly.
 
BONUS EXERCISE:

Chest-Supported Reverse Fly and Hammer Curl
Muscle Groups:  Upper Back, Rear Deltoids, and Biceps 

  1. Start by lying prone on a 45-degree incline bench with your arms hanging straight down and your palms facing each other.
     
  2. First do a reverse fly, focusing on keeping your arms straight or almost straight and keeping your chest pressed flush against the bench to avoid cheating.                                    

  3. Segue into a hammer curl, keeping your hands close together and trying to pause at the top of the rep just before the dumbbells touch your forehead.

It won’t take very much weight for this to be very challenging, so ditch the ego and focus on doing both exercises correctly with controlled form.

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Fitolution – Day #3, Lunge & Laugh

Hello friend,

Yesterday was rest day.  Were you able to stick to it?

Here we go with the 3rd day of The Fitolution . . .
 

Dumbbell Lunge

Muscle Groups:  Quads, Calves, Glutes, Hamstrings


EXERCISE:  

Instructions

  • Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  • Hold the dumbbells down at your sides. You are now in the starting position.
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Fitolutions – Day #2 Morning Cardio, no one said you have to look good!

Hello friend,

How did you do yesterday?  Feeling great, correct?

Here we go with 2nd day of the Fitolution . . .


EXERCISE:  

Tuesdays, Thursdays and Saturdays are cardio days so stick with your cardio routine.  Examples:  walk, jog, run, Tabata training (body weight only).  Make sure your cardio is at least 30 minutes long. 
 

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Fitolutions – Day #1 It’s Never Too Late To Start

Hello friend,

Welcome to Fitolution, Day #1!

Normally for our challenges, we introduce a core exercise each day so this time let’s mix it up.  You will have a base and some times a bonus exercise, tip, or recipe.  Sound Fun?  Well let’s get started.


EXERCISE:  

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

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Fitolution – Pre Fun

Hello my friend,

Welcome to The Fitolution.  How fit are you?  Beginner, Intermediate, Advanced enough for everyone’s favorite exercise . . . 

Everyone loves a . . . Burpee

Oh stop!  I can hear the sighs, boos, “I’m not gonna do that!” at my house in the bubble.  [You know who you are.]

Yes, a burpee includes many muscles.  One of which is the core.  Keep it tight and strong and you will see the gains.

You can do anything you put your mind to.  Limitations?  There’s always a modification.

INSTRUCTIONS:

BOSU Burpee w/o Push-up

  • Begin in a plank position with the BOSU directly under the shoulders and the legs out behind the body, dome facing down. 
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Fitolution – Why you don’t need a coach . . . part #2 nutrition

We are 14 days into the New Year, 2019.  By now you have started a training program or at least put a plan together.  We’ve already talked about health and fitness through exercise.  Today we talk about achieving through nutrition.  

You’ve got this.  You just need to do 2 things.


 1.  Cut out sugar. 

Yeah, that guy, friend, family member, doctor said sugar is bad and there was an article about it in that trusted nutrition journal, it was on the same day as that article about the celebrity with no knickers and the fake story about immigrants lacing tins of tuna with mind control drugs.
 
Anyway, sugar is bad, all the important people say so and Gwyneth Paltrow sweetens her ayervedic tea with the urine of South American squirrel monkeys and she’s way slim.

Yeah, so all you need to do is cut out all the sugar. So no sweets, cakes, biscuits, breakfast cereals, fizzy drinks, fruit juice, baked beans (because they have loads of added sugar an’ all) oh and fruit, no fruit because, you know… Sugar!
 
That’s OK, I’ll just put loads of honey on everything instead, honey comes from bees so that’s natural, Gwyneth Paltrow said so.
 

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Fitolution – Why you don’t need a coach . . . part #1 exercise

We are 10 days into the New Year, 2019 . . . what’s on everyone’s mind? 
 
Parties, drinking, eating, and staying up to all hours with family, friends and loved ones is over.  Or is it?
 
Yeah!  Get together those goals.  Get rid of all the bad food & drinks (by consumption of course).
 
 
Does this make sense?
 
Look at family, friends and/or acquaintances that have changed their lives.  Dramatic weight loss, muscle gain, or any other impressive transformation can seem like magic.
 
But there’s a science to it.
 
 
Today we’ll start with “Exercise”.
 
This was intended to be a serious piece with lots of references and stuff about accountability, the stages of change, and some home truths about why you need a swift kick in the butt. (That’s old school for emotional reinforcement).
 
But, then I thought that stuff has been written about before and the fact is that if you haven’t considered a coach at this point, then you probably won’t get one on the back of reading a bunch of technical jargon. So, here are 3 reasons that you don’t need a coach.
 
 
1. YOU ALREADY KNOW IT ALL.

What’s the point in getting a coach, they’ll only tell you what you already know, right? You have seen all those documentaries on Netflix and you’ve read a bunch of books and some really sciencey sounding stuff by Layne Norton.
 
Or perhaps you follow Alan Aragon, Eric Cressey or that other guy, I think his first name is Ben? That’s great because it’s not like they have utterly conflicting views on everything and there’s zero chance of you getting confused.
 


Ben Coomber (idol, mentor, teacher, trainer, 
Instructor. #1 health & fitness podcast in U.K., 
top 10 in the world) and me at UPW Florida

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Amp Up Your Quality H2O!

Moms & Dads of young athletes, 👦🏻👧🏻

How many of you stock up on cases of sports drinks or buy them from the snack bar at games? Do you realize how much sugar and artificial ingredients are in those drinks? Anywhere from 14-56 grams of sugar! 😧

Not to mention other artificial colorings, flavorings etc. That’s CRAZY! 😲
It winds them up only to crash later!

Cardio vs. Nutrition, You’d be surprised!

 

Cardio, cardio, cardio . . . If I had a nickel for every time a client mentioned cardio and weight loss in the same sentence . . . I’d be a rich woman.
Yes, cardio is important but nutrition is key when it comes to health and weight loss.
Let’s do the Math.  There are 24 hours in a day and hopefully you get at least 7 hours sleep per day.  {broken record = Recovery is important!}

24 – 7 = 17 hours
 
1 hour workout
 
17 – 1 = 16 hours  

-OR-
 
2 hours workout
 
17 – 2 = 15 hours remaining
 
So what do you do the rest of the day for 15-16 hours?  Eat, play, work?
 
Simple fact:  People eat a lot more than they workout!
 
Conclusion:  Nutrition is the most important piece when it comes to health and weight loss.
 
Need help, let me know.  I added a new nutrition component to my business.  I’ve researched the products for over a year and they are amazing.
 
Anyone who knows me knows the health issues I faced in 2017.  That year of learning was then combined with the recollection that I messed up my metabolism with a weight loss drink when I was in my 20s and I had issues with other supplements after my major surgery a few years back.  I am careful and conscious with supplements and frankly totally geek out and research the hell out of anything other than real food.  Okay, well maybe I also research real food here and there.  It’s what I do as a certified nutritionist.
 
Intrigued?  Join me and my friends on a health and fitness journey and we’ll be stronger together.  Guaranteed to change your life for 30 days and your lifestyle forever with Real People who’ve had Real Results.

There are no guarantees you say well actually there is a 30-day guarantee but you won’t be needing it.  Just sayin’

Whatever you decide, I’m always just one-click away.