Fitolution Day #21 – Front Squat & Squat and DB Press

Hello Friend,

The good news . . . this is the last day of The Fitolution Challenge.

The bad news . . . this is the last day of The Fitolution Challenge.

You’ve done some amazing work so let’s finish strong!

EXERCISE:

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, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Repeat after me . . . Do Front Squats First. 

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Many taller lifters and those with a background in running-based sports (particularly track) tend to be posterior-chain dominant squatters, meaning their glutes and hams will activate much more easily than their quads when squatting.

If you have trouble feeling it in your quads during back squats, and feel it much more in your hips and lower back, try this simple tip: do front squats first. For those whose primary focus is raw poundage, this may seem like heresy. For the lifter looking for quad hypertrophy, however, this can be pure magic.

Front squats shift the focus to the quads and allow most lifters to be more comfortable squatting to depth compared to back squats. By starting your leg workout with front squats, you pre-exhaust the quads and grease the groove for the movement pattern. Yes, you’ll be forced to go a little lighter on your back squats afterwards, but the long-term benefits in quad strength and size make it worthwhile.

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Fitolution Day #20 – Single Arm Dumbbell Press, Berries and More . . .

Hello Friend,

Fitolution Day #20 and then comes the final . . . #21.

Yesterday was a rest day.  I’m hoping you didn’t forget (or ignore) that fact.   I’m sure after you watched the final run of the CrossFit games, you felt 10 feet tall and bullet proof but I’m sure you saved that energy for Monday.  🙂

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.

BONUS EXERCISE:

Single-Arm Bench Press
Targeted Body Parts – Chest, Full Body Integrated

Instructions –

  • Lie face up on a flat bench so that the top of the back is diagonal across the bench.
  • Hold a dumbbell in the right hand with a strong grip.
  • Hold on to the bench with the left hand above the head near the ear.
  • Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench.
  • Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the center of the chest.
  • Perform 3 sets of 12.
  • Switch to left hand and repeat steps.

 

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Fitolution Day #19 – Front Lunge/Medicine Ball Pass Under

Fitolution Day #19. Can you believe it?  Feels good don’t it?  You can admit it.  I won’t tell anyone.  [fingers crossed behind back]

EXERCISE:

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:

Medicine balls, a staple item in most gyms, are an easy-to-use, low-cost fitness tool that serves many purposes. From the development of power, coordination, mobility and core strength to rehabilitation benefits and “big bang for your buck” calorie burn, it’s no surprise that medicine balls are used in a wide range of workouts.

Front Lunge MB Pass Under

Targeted Body Parts: Glutes, Hip, Core

Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the medicine ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side. That’s one rep.

20 reps for 3 sets.

Modification:  Less reps and lighter medicine ball or dumbbell.

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Fitolution Day #18 – Lying Dumbbell Tricep Extension

Fitolution Day #18

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.

BONUS EXERCISE:

Lying Dumbbell Tricep Extension Instructions

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

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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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7 Food Triggers & Tricks to Battle

Happy Saturday to all,

Today I’ve been thinking about food triggers.  The top 7 would be:

  • Location – Certain chair in your house; going to grocery store hungry; or a place like a movie theatre.
  • Activity – Watching tv, studying, reading, or socializing.
  • People – Friends you normally go out with to happy hour, dinner or partying.
  • Occasions – Birthday parties, weddings, holidays, summer parties.
  • Sensory – Candy display, smell food, taste a bite of a sample at a store or restaurant.
  • Time – Time of day i.e. afternoon snack time.
  • Mood – Anger, sadness, depression, insecurity.

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