Miscellaneous thoughts/ideas. Much to do about something.

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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IBS and Food Strategies

In one of my nutrition courses, the subject was IBS and food strategies to address it.

 

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I’m not drunk, stupid, incompetent or on drugs. I have been blessed with an autoimmune disease.

Update on me it’s been awhile.  I’ve been on a different journey lately, playing a game of
“Doctor Sock Hop”.    

I’m in a place where people are stumbling, swaying swinging, twirling, spinning but there isn’t any dancing.  Just hopping from doc to doc, test to test & eliminating the issues I don’t have.

  • Turns out I have Vertigo but it involves Meniere’s disease.  Basically Vertigo plus some added bonuses.  Yay for me!
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Not too clever Hackers take a Selfie and post it on-line of the page they hacked.

Hello my friends,

Normal day in my life. These two girls with nothing better to do on a Friday night hacked my Instagram business account (fit50andfab).  Here’s their picture and part of their email address.

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