Posts

Fitolution – Exercise #1 and Habit #1

Back by popular demand, Fitolution – Ab Challenge. Some exercises will be the same as before.  Some will be different.  We are starting with one of my personal favorites.  


Exercise #1:

The Bicycle Crunch 

Read more

Who’s a Pain in the Butt?

After talking to a client last week about that ever annoying and painful “pain in the butt”, 
 

Read more

Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

  1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
  2. Keep your hips level and your chest parallel to the floor. 
  3. Spread your feet a little wider than shoulder width. 
  4. Perform a push-up and hold atthe top.
  5. Pull the right hand up and row the dumbbell towards right side of your chest.
  6. Slowly lower the weight to the floor.
  7. Pull the left hand up and row the dumbbell towards left side of your chest. 
  8. Slowly lower the weight to the floor.
  9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
  10. Clean dumbbells to shoulders.
  11. Press dumbbells overhead.
  12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
  13. Repeat set 2 more times for total of 3.
Read more

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

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 #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.
Read more

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. 
 

Read more

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.