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.  🙂


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


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 #12 – Sun, Fun, Workout, Eat

Now you see me.  Now you don’t.

One minute I’m here.

The next I’m in paradise walking on the beach, breathing the salt air, and totally calm with no worries.


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Fitolution – Day 11, Goblin or Goblet, What’s Your Choice?

How are you doing?  Fabulous for sure.  You’re on Fitolution Day #11.  Ten more days to go.  Go ahead and give yourself a pat on the back.  You are rocking’ it.


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.


Goblet Squat
Body Parts:  Butt/Hips, Legs – Thighs

Stand with the feet about shoulder-width apart, and hold a dumbbell in a vertical position directly in front of the chest. Keep the elbows close to the rib cage and the back straight while lowering into a squat. Continue lowering until the hips are below the knees, then push both feet into the floor and to return back to the original standing position.

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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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