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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 #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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Fitolution – Why you don’t need a coach . . . part #1 exercise

We are 10 days into the New Year, 2019 . . . what’s on everyone’s mind? 
 
Parties, drinking, eating, and staying up to all hours with family, friends and loved ones is over.  Or is it?
 
Yeah!  Get together those goals.  Get rid of all the bad food & drinks (by consumption of course).
 
 
Does this make sense?
 
Look at family, friends and/or acquaintances that have changed their lives.  Dramatic weight loss, muscle gain, or any other impressive transformation can seem like magic.
 
But there’s a science to it.
 
 
Today we’ll start with “Exercise”.
 
This was intended to be a serious piece with lots of references and stuff about accountability, the stages of change, and some home truths about why you need a swift kick in the butt. (That’s old school for emotional reinforcement).
 
But, then I thought that stuff has been written about before and the fact is that if you haven’t considered a coach at this point, then you probably won’t get one on the back of reading a bunch of technical jargon. So, here are 3 reasons that you don’t need a coach.
 
 
1. YOU ALREADY KNOW IT ALL.

What’s the point in getting a coach, they’ll only tell you what you already know, right? You have seen all those documentaries on Netflix and you’ve read a bunch of books and some really sciencey sounding stuff by Layne Norton.
 
Or perhaps you follow Alan Aragon, Eric Cressey or that other guy, I think his first name is Ben? That’s great because it’s not like they have utterly conflicting views on everything and there’s zero chance of you getting confused.
 


Ben Coomber (idol, mentor, teacher, trainer, 
Instructor. #1 health & fitness podcast in U.K., 
top 10 in the world) and me at UPW Florida

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Fitolution Day #21 – Front Squat & Squat and DB Press

Hello Friend,

The good news . . . this is the last day of The Fitolution Challenge.

The bad news . . . this is the last day of The Fitolution Challenge.

You’ve done some amazing work so let’s finish strong!

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:

Repeat after me . . . Do Front Squats First. 

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Many taller lifters and those with a background in running-based sports (particularly track) tend to be posterior-chain dominant squatters, meaning their glutes and hams will activate much more easily than their quads when squatting.

If you have trouble feeling it in your quads during back squats, and feel it much more in your hips and lower back, try this simple tip: do front squats first. For those whose primary focus is raw poundage, this may seem like heresy. For the lifter looking for quad hypertrophy, however, this can be pure magic.

Front squats shift the focus to the quads and allow most lifters to be more comfortable squatting to depth compared to back squats. By starting your leg workout with front squats, you pre-exhaust the quads and grease the groove for the movement pattern. Yes, you’ll be forced to go a little lighter on your back squats afterwards, but the long-term benefits in quad strength and size make it worthwhile.

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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.  🙂

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:

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 #19 – Front Lunge/Medicine Ball Pass Under

Fitolution Day #19. Can you believe it?  Feels good don’t it?  You can admit it.  I won’t tell anyone.  [fingers crossed behind back]

EXERCISE:

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:

Medicine balls, a staple item in most gyms, are an easy-to-use, low-cost fitness tool that serves many purposes. From the development of power, coordination, mobility and core strength to rehabilitation benefits and “big bang for your buck” calorie burn, it’s no surprise that medicine balls are used in a wide range of workouts.

Front Lunge MB Pass Under

Targeted Body Parts: Glutes, Hip, Core

Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the medicine ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side. That’s one rep.

20 reps for 3 sets.

Modification:  Less reps and lighter medicine ball or dumbbell.

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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 #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 #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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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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