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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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Supplements and facial hair

Do you know what I find interesting in my profession?  Trainers and clients will take such good care of their bodies with exercise and recovery. But when it comes to nutrition, the ingredients/ chemicals they put into their bodies is shocking.

I know cause:

  • I see it daily.
  • I hear about it daily.
  • I was one of those people for many years of my life.

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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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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 11, Goblin or Goblet, What’s Your Choice?

How are you doing?  Fabulous for sure.  You’re on Fitolution Day #11.  Ten more days to go.  Go ahead and give yourself a pat on the back.  You are rocking’ it.
 

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:

Goblet Squat
Body Parts:  Butt/Hips, Legs – Thighs

Stand with the feet about shoulder-width apart, and hold a dumbbell in a vertical position directly in front of the chest. Keep the elbows close to the rib cage and the back straight while lowering into a squat. Continue lowering until the hips are below the knees, then push both feet into the floor and to return back to the original standing position.

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Fitolution – Day #10 – Learn how to carry like a farmer

Stop, breathe, think, and respond if you have questions or comments.  It’s always nice to know who’s out there geeking out on fitness and nutrition with me.  LOL

 

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Fitolution #1

Today’s the 1st day of the Fitolution . . .

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:

DEADLIFT – Bar or Dumbbells 
(Full Body Integrated)

Stand behind the barbell (or grab 2 dumbbells) with the feet about shoulder-width apart, the toes slightly rotated out, and the shins almost touching the bar. Sit back into the hips slightly while keeping a straight back so that the chest is lifted upward, and bend forward to grip the bar in an over-under grip with one palm facing up and the other facing down. Squeeze the bar in the hands and sink back onto the hips while pressing the feet into the floor. Keeping the back flat, push the hips forward to move to standing position. Finish standing in a tall position with the shoulders pulled back and the legs straight. Return to the starting position by shifting the weight back into the hips and keep the back straight while allowing the knees to bend. When this movement is done properly, the glutes and the back of the thighs should feel the work, NOT the back.

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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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Fitolution – Day #3

How does your core feel after yesterday’s planking?  Painful – take a break.  A little sore – active warm-up and let’s get to it.

Here we go on another challenge day.

3rd day of the Fitolution . . .

EXERCISE:  

Wednesday is a strength day so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS:

Squat Jump

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