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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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Fitolution Day #17 – Bulgarian Split Squats and Pumpkin

Fitolution Day #17.  We’re only challenging up to 21 days so after this, just 4 more days.  How about we finish strong?  I’m right here with you . . . stronger together.

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:
Bulgarian Split Squat
Body Parts Targeted:  Hips, Glutes, Hamstring

Repeatedly performing the same exercises with every workout causes the body, specifically the nervous system responsible for activating the muscles, to adapt to applied stimulus, which eventually leads to diminished results. The technical term for this effect is accommodation, which is often referred to getting stuck on a plateau.

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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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The Fitolution – Day #5, Dips to Skinny

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:

Body Parts:  Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.


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Fitolution – What do the Bulgarian split squat and the Fitolution have in common?

EXERCISE:  

What do the Bulgarian split squat and the Fitolution have in common? The Bulgarian split squat is an exercise.  Exercise, health, mindset and nutrition are all part of the Fitolution.

TARGETED BODY PARTS:

Hips and Butt

Instructions –

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

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Welcome to Fitolution – Day #1

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 ===>>.

{wake up}
You:  “Ah, that muscle soreness
probably ain’t too bad. I can still . . . ”
{start moving a little}
You:  “I’VE BEEN HIT BY A TRUCK!’

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5 Recipes Any Idiot Can Do – from Awesome Supplements & Body Type Nutrition

                                                                     5 RECIPES ANY IDIOT CAN DO BY BEN COOMBER & TOM BAINBRIDGE FLEXIBLE DIETING IS A PRETTY BIG MOVEMENT RIGHT NOW, […]

Ben Coomber – podcast 217

Hello,

Started off the weekend with Ben Coomber and podcast #217 (Toxins, the Gut and Hypnotherapy with Jaclyn Dunne); Ben’s video Diet: The DIsease of Our Generation; walked 3 miles in support of a cure for Leukemia (blood diseases) in Downtown ATL; and ended with a PN Lesson regarding the importance of nutrition, along with diet and exercise .  

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5 Reasons You Don’t Need a Coach

As part of my Body Type Nutrition course, I have access to a lot of interesting blogs.  This one was written by Troy Martin, 5 REASONS YOU DON’T NEED A COACH.

*Disclaimer: expect sarcasm.

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Day 2 after the Thanksgiving Holiday – 5 strategies I go back to for coming off the sugar rush

Okay. Ever had one of those days where your mind is all over the place? That would be today.

Sat down to read and everything I started just wasn’t clicking so I read partial articles and moved on to the next and repeat. Problem being I will need to go back to those articles because they are must reads or audios regarding nutrition.IMG_9338 Read more