Fitolution encompasses everything – Step 1 Take Full Responsibility

Today, I take full responsibility.
Thanks for your continued support.

Jessica

Fitolution Day #15 – Lunge, Leap, Lunge

Fitolution Day #15 – Does it include more jumping? Well of course.  Along with added bonus of thinking ahead to cooler weather and tasty food options.

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:
Lunge Jumps + Standing Lunge Hold

Hard? Yes! Effective? Yes! This lower body combo will have your glutes firing and your lower body feeling the burn!

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Join the Eggheads and Be Smarter

The challenge may be over but The Fitolution continues.  

If you are a Fitness 54 member, you’ve seen the nutrition whiteboard which features a letter of the week.

This week is “E” and “E” is for Egghead.

Did you know that an egg a day keeps the crazy away?
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Fitolution Day #14 – Workout with Coosack

Mondays are strength days and here’s something different for Fitolution Day #14.  Workout with Cossack Squats not John Cusack.


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.

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Fitolution Day #13 – How Often do you Check Your Windshield Wipers?

Baby it’s HOT outside so how did you choose to move your body today?  Swimming, boating, pool, beach, dancing & singing in your living room?  Find a way all the while hydrating with some water or a healthy sports drink.

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:

Windshield Wiper
Body parts:  Core

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Fitolution – Day #10 – Learn how to carry like a farmer

Stop, breathe, think, and respond if you have questions or comments.  It’s always nice to know who’s out there geeking out on fitness and nutrition with me.  LOL

 

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Fitolution Day #9 – Tough day? Exercise helps to reduce stress.

Day #9 of The Fitolution.  Today can be tricky.  Make sure you know what you’re doing or ask a trainer, or experienced friend.

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:

Dumbbell Snatch
Body Parts – Full body

Stand with your feet shoulder-width apart while holding a dumbbell in your right hand so that it is in the center of your body. Quickly dip your hips into a half-squat, keeping your spine straight and allowing the dumbbell to drop down between your legs. Explosively push your feet into the ground and press your hips forward as you snap your right arm straight up the front of your body (the dumbbell should travel in a straight line). As the dumbbell passes your shoulders, drop your hips into a squat as you punch your right arm straight into the air. Finish in a lowered-squat position with your right arm extended overhead. Slowly move into the standing position, lower your right arm and repeat for 4 to 6 repetitions before switching arms.

Use a weight that makes 4 to 6 reps challenging, using one arm at a time. Complete 4 to 6 reps; rest 2 minutes between sets (both arms = one set) and perform 3 to 4 sets.


If you’re new to this lift, work on perfecting it before pushing your limits with high-intensity intervals. Your form needs to be tight before you accept any challenges or attempt the kettlebell snatch.

The kettlebell snatch challenge: One exercise, 20 minutes, 400 calories—or more. Get ready to burn calories faster than ever before.

The Challenge. Following your warm-up, grab a kettlebell you can comfortably lift over your head. Then set a timer to go off at 15-second intervals. In that amount of time, perform as many kettlebell snatches as you can with your dominant hand. Then rest for 15 seconds, and repeat the move with your non-dominant hand. Repeat that circuit—15 seconds on, 15 off, for both hands—for a total of 20 rounds, or 20 minutes.

Remind me—what’s a kettlebell snatch?  Stand tall with your feet hip-width apart, holding a kettlebell between your legs with one hand, palm facing your body. From here, push your hips back and bend your knees slightly to swing the bell back between your legs. Then, quickly and explosively, straighten your hips and knees, and then your ankles, to swing the bell in front of you and up over your head. (If you generate enough power, your feet may briefly leave the floor.) The swift movement should propel the kettlebell over your fist, and you’ll settle back into a quarter squat as you catch it against the outside of your arm.

Once you have your balance, stand to finish the move. Now slowly lower the bell to your shoulder and then return to the starting position. That’s one rep.

NUTRITION:

It’s not just about what you eat. Pay attention to what you drink to keep a slimmer waistline.

If you don’t drink green tea, you should consider starting.Genius diet discovery: New research has found a direct link between consuming green tea and smaller waistlines. It’s a three-pronged attack on belly fat: Green tea contains compounds called catechins that boost energy expenditure, increase the release of fat from fat cells—especially in the abdomen—and speed up the burning of fat by the liver, particularly after meals.

Study participants drank four to five cups a day, but any amount will have some benefit. Caffeine concerns? One cup of green tea contains about half as much caffeine as a cup of coffee. If you prefer decaf green tea, the catechin content is lower than in regular, but there’s still enough to have an effect.

TIP:

Beware of 4 Sneaky Waist Inflators:

  • Stress Cortisol (the fight-or-flight hormone released from the adrenal gland) increases blood sugar, which increases insulin, which increases the deposit of belly fat.
  • Sleep deprivation being overly tired leads to higher cortisol levels (see above) and throws your appetite-regulating hormones out of whack. And that—you know what’s coming next—can result in binge eating.
  • Low vitamin D A vitamin D deficiency can contribute to blood-sugar-regulation problems, insulin resistance and, yep, tummy rolls.
  • Constipation If you don’t keep things moving, you know where it will all sit. Get regular with high-fiber foods (broccoli, peas, pears, ground flaxseeds) and lots of water. A probiotic supplement—which has good bacteria to aid digestive health—will help too.

That’s a lot for one day.  Remember, take what you want and leave the rest.  You don’t have to focus on it all at once.

Fitolution – Day #8, Act like a kid . . . squat, hop, press

One week done and yesterday was a rest day.  Now, let’s start the week again with Day #8 of The Fitolution Challenge.

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:
Wide Squat With Quarter Turn Hop and Chest Press
(10 repetitions, alternating)

Stand in a wide squat and hold one dumbbell at each end with the arms extended straight downward. Descend into the squat and then jump up bringing the dumbbell to the chest and the feet together. Perform a quarter-turn jump to the right while pushing the dumbbell away from the chest, keeping the feet hip-width apart. Return jump to face the front, landing with the feet in a wide squat position, and return the dumbbell to the chest. Straighten the arms downward and repeat the sequence, starting with the squat descent, but this time, quarter-turn to the left. Alternate from side to side to complete repetitions.

 

NUTRITION:   

For a delish dessert, we’re going to BBQ Sponge Bob’s house.  Need a pdf?  Email.

TIP(s):   

Here are 5 tips to help make it easier to incorporate fruits and vegetables into your family’s meals and snacks:

  • Have a sweet tooth? Try eating fruit with yogurt for dessert.
  • Make a habit of including a side salad with a mix of leafy greens with lunch and/or dinner.
  • Add veggies like spinach, tomatoes, peppers and avocado to sandwiches.
  • Add veggies like spinach, broccoli, cauliflower, and sun-dried tomatoes to your pizza.
  • Make fruit smoothies for breakfast and snacks.

Now let’s get started with week two.

Fitolution – Day # 7

 

Made you look . . . 

 

 

Some people enjoy their rest day or days.  

Some people don’t.  

What’s your stance on RECOVERY days?

 

Fitolution Day #6 – Put the FUN back in Fundamentals

It’s day #6 of The Fitolution already.  Tomorrow, Sunday, is a rest day.  Take time to rest and recover.  It’s part of the process.

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.

This can be split between 2 exercises and/or two 15-minute sessions.

 

BONUS EXERCISE:

Half Get Up
Body Parts:  Full body

 

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