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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 #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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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.
 

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:

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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Fitolution #1

Today’s the 1st day of the Fitolution . . .

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:

DEADLIFT – Bar or Dumbbells 
(Full Body Integrated)

Stand behind the barbell (or grab 2 dumbbells) with the feet about shoulder-width apart, the toes slightly rotated out, and the shins almost touching the bar. Sit back into the hips slightly while keeping a straight back so that the chest is lifted upward, and bend forward to grip the bar in an over-under grip with one palm facing up and the other facing down. Squeeze the bar in the hands and sink back onto the hips while pressing the feet into the floor. Keeping the back flat, push the hips forward to move to standing position. Finish standing in a tall position with the shoulders pulled back and the legs straight. Return to the starting position by shifting the weight back into the hips and keep the back straight while allowing the knees to bend. When this movement is done properly, the glutes and the back of the thighs should feel the work, NOT the back.

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Some Times You Have to Laugh at Yourself

Okay so today was a big day.

Started out with a walk to the polls to vote.

Followed by a very interesting conversation with a neighbor re: marketing.

A not-so-quick jaunt to the nail salon to get my glow-in-the-dark fingers painted black.  Why?  Cause they glowed very bright orange and I was afraid to freak someone at UPW out.

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A New Diet – 8 Ways to Stop Yo-Yo Dieting

9/2/17

I was re-reading Ben Coomber’s blog re: 8 Ways to Stop Yo-Yo Dieting
this morning and thought what a great follow-up to my nutrition blurb
yesterday.

 

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Supplements – waste of money or not?

 

Hello my friends,

In my Level 2 Nutrition course with Precision Nutrition, we were assigned Case study 19 – Go Fish.  Basically research and understand the lessons from the last 2 weeks and write 3-4 pages.

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Most important . . . Sleep tops the list for health & fitness

We’ve talked about this before but sleep is so important for your health.

Ya’ll know I follow Ben Coomber (#1 health & fitness podcast – UK).  He once again referenced the importance of sleep is his  podcast.  Give it a listen (here) – Podcast #238.

The importance of good quality sleep!  Good quality food effects good quality sleep which effects feeling healthy which effects sleeping . . .

and sleep effects what and how much you choose to eat.

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