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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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72 and Still Getting it Done!

180 Training client Rosemary Brittain posted a short testimonial on 180 Training FB page a couple weeks back. Since it was a “visitor’s post” many people didn’t see it so reposting it along with a picture of Rose and me, Jessie Lynne Beardsell, after wrapping up the first round of personal training sessions.

Watch out for Rose because her accomplishments are and will be continuing. For instance, she RAN the 5K mentioned in her post above.

Much appreciation for Rose’s drive and inspiration to myself and so many others. It’s quite common to hear my clients say . . .

The exercise(s) sounded difficult but I said to myself, No excuses. Look at
what Rose has accomplished at age 72.


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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Fitolution – Pre Fun

Hello my friend,

Welcome to The Fitolution.  How fit are you?  Beginner, Intermediate, Advanced enough for everyone’s favorite exercise . . . 

Everyone loves a . . . Burpee

Oh stop!  I can hear the sighs, boos, “I’m not gonna do that!” at my house in the bubble.  [You know who you are.]

Yes, a burpee includes many muscles.  One of which is the core.  Keep it tight and strong and you will see the gains.

You can do anything you put your mind to.  Limitations?  There’s always a modification.

INSTRUCTIONS:

BOSU Burpee w/o Push-up

  • Begin in a plank position with the BOSU directly under the shoulders and the legs out behind the body, dome facing down. 
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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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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 #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 # 7

 

Made you look . . . 

 

 

Some people enjoy their rest day or days.  

Some people don’t.  

What’s your stance on RECOVERY days?

 

The Fitolution – Day #4 Mountain Climbing Fun

This is day #4 of The Fitolution Challenge.  How’s it going?  Have any questions or concerns?  No, good.  Let’s proceed.

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:

Mountain Climbers get a lot done at one time—not only are you working on your cardio endurance, but you’re building abdominal and arm strength.

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