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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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Join the Eggheads and Be Smarter

The challenge may be over but The Fitolution continues.  

If you are a Fitness 54 member, you’ve seen the nutrition whiteboard which features a letter of the week.

This week is “E” and “E” is for Egghead.

Did you know that an egg a day keeps the crazy away?
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Fitolution Day #14 – Workout with Coosack

Mondays are strength days and here’s something different for Fitolution Day #14.  Workout with Cossack Squats not John Cusack.


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.

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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 #8, Act like a kid . . . squat, hop, press

One week done and yesterday was a rest day.  Now, let’s start the week again with Day #8 of The Fitolution Challenge.

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:
Wide Squat With Quarter Turn Hop and Chest Press
(10 repetitions, alternating)

Stand in a wide squat and hold one dumbbell at each end with the arms extended straight downward. Descend into the squat and then jump up bringing the dumbbell to the chest and the feet together. Perform a quarter-turn jump to the right while pushing the dumbbell away from the chest, keeping the feet hip-width apart. Return jump to face the front, landing with the feet in a wide squat position, and return the dumbbell to the chest. Straighten the arms downward and repeat the sequence, starting with the squat descent, but this time, quarter-turn to the left. Alternate from side to side to complete repetitions.

 

NUTRITION:   

For a delish dessert, we’re going to BBQ Sponge Bob’s house.  Need a pdf?  Email.

TIP(s):   

Here are 5 tips to help make it easier to incorporate fruits and vegetables into your family’s meals and snacks:

  • Have a sweet tooth? Try eating fruit with yogurt for dessert.
  • Make a habit of including a side salad with a mix of leafy greens with lunch and/or dinner.
  • Add veggies like spinach, tomatoes, peppers and avocado to sandwiches.
  • Add veggies like spinach, broccoli, cauliflower, and sun-dried tomatoes to your pizza.
  • Make fruit smoothies for breakfast and snacks.

Now let’s get started with week two.

Fitolution Day #3, All About the Hips

Do you know what day it is?  No, I wasn’t going to say “hump day”.  It’s Day #3 of The Fitolution Challenge.

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:


Hip Rotations (Push-up Position)

Body Part(s) – Abs, Butt/Hips, Legs – Thighs
Equipment – None

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Pumpkin Seed Brittle

Fiesta Turkey Soup

Jalapeno Greens Hummus from ISA