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Fitolution – Exercise #1 and Habit #1

Back by popular demand, Fitolution – Ab Challenge. Some exercises will be the same as before.  Some will be different.  We are starting with one of my personal favorites.  


Exercise #1:

The Bicycle Crunch 

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Who’s a Pain in the Butt?

After talking to a client last week about that ever annoying and painful “pain in the butt”, 
 

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Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

  1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
  2. Keep your hips level and your chest parallel to the floor. 
  3. Spread your feet a little wider than shoulder width. 
  4. Perform a push-up and hold atthe top.
  5. Pull the right hand up and row the dumbbell towards right side of your chest.
  6. Slowly lower the weight to the floor.
  7. Pull the left hand up and row the dumbbell towards left side of your chest. 
  8. Slowly lower the weight to the floor.
  9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
  10. Clean dumbbells to shoulders.
  11. Press dumbbells overhead.
  12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
  13. Repeat set 2 more times for total of 3.
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Fitolution – Day 16-20

When you decide to lose weight, what’s typical for you?
 
Turn to cardio or aerobic training like running on a treadmill or sweating buckets in an indoor cycling class? 
 
While cardiovascular exercise can be effective for burning the calories required for weight loss, it’s not always the best option for those who don’t enjoy it.
 

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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 #3, Lunge & Laugh

Hello friend,

Yesterday was rest day.  Were you able to stick to it?

Here we go with the 3rd day of The Fitolution . . .
 

Dumbbell Lunge

Muscle Groups:  Quads, Calves, Glutes, Hamstrings


EXERCISE:  

Instructions

  • Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  • Hold the dumbbells down at your sides. You are now in the starting position.
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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 #16 – Exercise with a candlestick roll

If you’re looking for romance, that’s a different email.  Let’s get to Fitolution Day #16 on your way to a healthier and fitter you.

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:
Candlestick Roll

  • Squat deeply, roll back onto upper back and straighten your legs toward ceiling, roll forward onto feet, squat deeply, and stand again. Do all that without stopping, and you’ve got yourself a candlestick roll. “A candlestick roll fires up and connects every muscle in your core while you go from standing to active to standing again,” Widerstrom says. This gymnastics-inspired exercise tends to be tough because in addition to calling on strength, mobility, and coordination, it requires you to be comfortable moving blindly. “You might be a little scared to travel backward—then when you’re in it, expect it to feel a little weird—but then you get the hang of it and know what to expect,” she says. “It actually starts to become fun, and suddenly you’re great at it.” Go from newbie to pro in three simple steps.
  • Master the rocking position (it’s harder than it looks) by doing a hollow hold.  Lie faceup on the floor with arms extended behind head and legs long and squeezing tight together. Pull your abs in tight and press your lower back into the floor, then lift your arms, head, neck, shoulders, and legs 8 to 12 inches off the floor (try to make your body resemble the shape of a rocking chair leg). Hold for 15 to 30 seconds. Repeat 2 to 3 times.(it’s harder than it looks) by doing a hollow hold. Master the rocking position 1.
  • Learn how to rock while maintaining the hollow-hold position by weighting each end. Hold one 2- to 5-pound weight with both hands behind your head and the other one between your feet. Start in hollow-hold position, then, without changing the shape of your body, rock back and forth, letting the weight pull you one way and then the other. Do 2 to 3 sets of 10 to 15 reps.

  • Getting up is the hard part, so here are two ways to help you. The beginning is always the same: Stand with feet together, arms reaching forward. Squat all the way down, and when your butt touches the floor, roll back onto upper back, sending legs up and slightly back. If you struggle with mobility, cross your legs on the roll forward to come to standing, while also using your hands to press into the floor on both sides of your hips. If it’s strength you lack, hold a weight in your hands on the roll backward, and push it forward on the way up to help power you to standing. Do 2 to 3 sets of 8 to 10 reps.
  • The Perfect Candlestick Roll:  Stand with feet together and arms reaching forward. Squat all the way down, and when your butt touches the floor, roll back, reaching your arms behind head, rolling onto your upper back, letting your straight legs come high over your hips to create momentum. Without pausing, roll forward, bringing your heels as close to your butt as you can while connecting your feet to the floor; reach your arms forward to come back into a low squat to rise to standing. “Think of this movement as a seesaw,” Widerstrom says. “Energy transfers from your feet to your head back to your feet.” So if you’re having trouble making it off the floor, roll back with a little more gusto. (Tackle this gymnastics-inspired workout next to sharpen your skills and challenge your muscles.)

NUTRITION:   

GREEK TURKEY MEATBALL GYRO WITH TZATZIKI

 

INGREDIENTS

TURKEY MEATBALL:

  • 1 lb. ground turkey
  • 1/4 cup finely diced red onion
  • 2 garlic cloves, minced
  • 1 teaspoon oregano
  • 1 cup chopped fresh spinach
  • salt & pepper to season
  • 2 tablespoons olive oil

TZATZIKI SAUCE:

  • 1/2 cup plain greek yogurt
  • 1/4 cup grated cucumber
  • 2 tablespoons lemon juice
  • 1/2 teaspoon dry dill
  • 1/2 teaspoon garlic powder
  • salt to taste
  • 1/2 cup thinly sliced red onion
  • 1 cup diced tomato
  • 1 cup diced cucumber
  • 4 whole wheat flatbreads

INSTRUCTIONS

  1. To a large bowl add, ground turkey, diced red onion, minced garlic, oregano, fresh spinach, salt, and pepper. Using your hands mix all the ingredients together until meat forms a ball and sticks together.
  2. Then using your hands, form meat mixture into 1″ balls. (you should be able to get about 12 meatballs).
  3. Heat a large skillet to medium high heat. Add olive oil to the pan, and then add the meatballs. Cook each side for 3-4 minutes until they are browned on all sides. Remove from the pan and let rest.
  4. In the meantime, to a small bowl add greek yogurt, grated cucumber, lemon juice, dill, garlic powder, and salt to taste. Mix together until everything is combined.
  5. Assemble the gyros: to a flatbread (I like to warm mine up so they are more pliable) add 3 meatballs, sliced red onion, tomato, and cucumber. Then top with Tzatziki sauce.

TIP:   

Yesterday we talked about meal prep.  Today, ask yourself a question, is your meal plan working for you?

If your meal plan is making you feel:

  • Overwhelmed.
  • Anxious and fretful.
  • Guilty.
  • Regretful.
  • Bad.
  • Overly rigid and/or preoccupied with food.
  • Any other negative, unproductive emotion.

and/or if you find that meal plans result in you:

  • “Falling off the wagon”, hard.
  • Getting obsessive and compulsive about food.
  • Restricting foods and food groups.
  • Doing “all or nothing”, usually ending with “nothing”.

. . . consider trying another approach.

Talk to your trainer, family, friends re: what worked for them.  Make a list; review it carefully; experiment; try different things; and figure out what would be a sustainable lifestyle change for you. What do you have to lose except inches and weight?

As always, I’m just one click away. [email]