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Fitolution – Exercise #3 and Habit #3

Welcome to Exercise #3 of the Ab Challenge and to Habit #3.
 Today you are going to work on the obliques. 

Exercise: 
Side Riser Plank

This plank variation is a hybrid of a side forearm plank and a high plank.

  • Begin with the high-plank set-up (see below). Lower down onto the right forearm and spin the legs so they are stacked with weight on the outer edge of the right foot. Reach the left arm up toward the ceiling.
  • Place the left hand down and push the body back up to high-plank position.
  • Lower down onto the left forearm and spin the legs so they are stacked with weight on the outer edge of the left foot. Reach the right arm up toward the ceiling.
  • Place the right hand down and push the body back up to high-plank position.
  • Repeat this alternating pattern for 10 reps. Perform two sets.
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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
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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.

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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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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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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.


 

Fitolution Day #6 – Put the FUN back in Fundamentals

It’s day #6 of The Fitolution already.  Tomorrow, Sunday, is a rest day.  Take time to rest and recover.  It’s part of the process.

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.

This can be split between 2 exercises and/or two 15-minute sessions.

 

BONUS EXERCISE:

Half Get Up
Body Parts:  Full body

 

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Fitolution – Day #4

Hello friend,

Welcome to the fourth day of the Fitolution . . .

EXERCISE:

Stick with your cardio routine i.e. walk, jog, run, bike, swim, elliptical, row machine, stairs, etc.  Make sure it’s at least 30 minutes long.  If you’re stuck in the house due to snow or ice, try a Tabata of 30/10 – 4 reps of 5 calisthenics.  Examples:  Pulsing squat, alternate leaping lunge, jumping jack, mountain climbers, walk-out push-up.

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It’s pretty tough to get a good physique and build mass without weights, but you can use resistance.

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Fitolution – Day #2

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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