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.

Amp Up Your Quality H2O!

Moms & Dads of young athletes, 👦🏻👧🏻

How many of you stock up on cases of sports drinks or buy them from the snack bar at games? Do you realize how much sugar and artificial ingredients are in those drinks? Anywhere from 14-56 grams of sugar! 😧

Not to mention other artificial colorings, flavorings etc. That’s CRAZY! 😲
It winds them up only to crash later!

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.


Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

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.)






  • 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


  • 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


  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.


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]

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.


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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The Fitolution – Day #5, Dips to Skinny


Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.


Body Parts:  Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.

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Pumpkin Seed Brittle

Where are you going on your health & fitness journey?

What do you want? 

We often start a change process thinking about what we don’t want.

For instance: I don’t want to be carrying excess body fat.
 I don’t want to feel out of shape. 
I don’t want to take all these medications.
 I don’t want to feel unattractive and unsexy. 
I don’t want to feel out of control of my eating.

That’s a good start. But it’s not exactly a clear action plan, is it? You have to keep going from there to define what you do want. 

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Thai Chicken Soup

This recipe is Delish.  If the image is too small, please send me an email and I’ll forward the pdf of the Thai Chicken Soup Recipe you.  click <here>