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

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
After talking to a client last week about that ever annoying and painful “pain in the butt”,
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.
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!
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
NUTRITION:
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:
and/or if you find that meal plans result in you:
. . . 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]
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.
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:
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.
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.
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>