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Fitolution – Exercise #3 and Habit #3

Welcome to Exercise #3 of the Ab Challenge and to Habit #3.
 Today you are going to work on the obliques. 

Exercise: 
Side Riser Plank

This plank variation is a hybrid of a side forearm plank and a high plank.

  • Begin with the high-plank set-up (see below). Lower down onto the right forearm and spin the legs so they are stacked with weight on the outer edge of the right foot. Reach the left arm up toward the ceiling.
  • Place the left hand down and push the body back up to high-plank position.
  • Lower down onto the left forearm and spin the legs so they are stacked with weight on the outer edge of the left foot. Reach the right arm up toward the ceiling.
  • Place the right hand down and push the body back up to high-plank position.
  • Repeat this alternating pattern for 10 reps. Perform two sets.
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Fitolution Day #21 – Front Squat & Squat and DB Press

Hello Friend,

The good news . . . this is the last day of The Fitolution Challenge.

The bad news . . . this is the last day of The Fitolution Challenge.

You’ve done some amazing work so let’s finish strong!

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:

Repeat after me . . . Do Front Squats First. 

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Many taller lifters and those with a background in running-based sports (particularly track) tend to be posterior-chain dominant squatters, meaning their glutes and hams will activate much more easily than their quads when squatting.

If you have trouble feeling it in your quads during back squats, and feel it much more in your hips and lower back, try this simple tip: do front squats first. For those whose primary focus is raw poundage, this may seem like heresy. For the lifter looking for quad hypertrophy, however, this can be pure magic.

Front squats shift the focus to the quads and allow most lifters to be more comfortable squatting to depth compared to back squats. By starting your leg workout with front squats, you pre-exhaust the quads and grease the groove for the movement pattern. Yes, you’ll be forced to go a little lighter on your back squats afterwards, but the long-term benefits in quad strength and size make it worthwhile.

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Fitolution Day #18 – Lying Dumbbell Tricep Extension

Fitolution Day #18

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:

Lying Dumbbell Tricep Extension Instructions

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

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Fitolution – What do the Bulgarian split squat and the Fitolution have in common?

EXERCISE:  

What do the Bulgarian split squat and the Fitolution have in common? The Bulgarian split squat is an exercise.  Exercise, health, mindset and nutrition are all part of the Fitolution.

TARGETED BODY PARTS:

Hips and Butt

Instructions –

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

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Fitolution – Day #4

Hello friend,

Welcome to the fourth day of the Fitolution . . .

EXERCISE:

Stick with your cardio routine i.e. walk, jog, run, bike, swim, elliptical, row machine, stairs, etc.  Make sure it’s at least 30 minutes long.  If you’re stuck in the house due to snow or ice, try a Tabata of 30/10 – 4 reps of 5 calisthenics.  Examples:  Pulsing squat, alternate leaping lunge, jumping jack, mountain climbers, walk-out push-up.

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It’s pretty tough to get a good physique and build mass without weights, but you can use resistance.

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Fitolution – Day #2

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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No resolutions. Only Fitolutions!

You are What You Eat?  So what does that make you?

Holidays are over or are they?  The cycle begins all over again with the New Year, Valentine’s, Easter, etc.

Do you plan to keep indulging or is it time to D.I.E.T.?   We’ve talked before about the issues with the many diets out there.

                         FAD                           temporary                   holiday
stressful                            boredom                          Parties

Time to focus on energy, moods, the positives. That’ll give you both a jumpstart and a goal to live and eat healthier.

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Let’s do some butt lifting

Hello,

I always tease my clients when they are performing a deadlift or leaping lunges that they are “lifting their butts without the surgery”.  I didn’t realize there was an exercise referred to as  the “non-surgical butt lift”.  Ha!

Low & behold it’s not the deadlift or leaping lunges but is a single leg deadlift.  Therefore, I started incorporating that move into workouts.

 

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Tony Robbins taught me how powerful an incantation can be…

People who know me know that I listen to #2 Move & Breathe #3 Get Grateful & Visualize and #4 Use Incantations from the audio Hour of Power by my man TR while I warm-up before exercising.  My favorite incantations “All I Need is Within me Now” or Every Day in Every Way I’m Getting Stronger and Stronger!”  Even my DH Scott, trainer and Physical Therapist Dr. Steve know to not interrupt as I get into that zone or to tread lightly.  lol

postcard_life

The reason I bring this up is because I watched a video two times yesterday and once this morning where they discussed mantras women have (although I’ve been learning lately it’s not just women).  It talked about replacing those negative mantras with positive mantras.

What is your mantra or mantras?  What do you tell yourself daily that negatively impacts the goals you are trying to achieve?  I know I will be adding two new mantras to my toolbox and they are (1) Feed, Breathe, Relax because I am enough! and (2) I am proud to be an Alloy “Stronger Together” kinda Girl!

This video hit home with me and I could go on for hours about it but the other big point it made to me is . . . What is your gift?  What do you hold back because of your negatives mantras?  I was reminded of it this week by my trainer & mentor.  I have the gift of gab.  Well he didn’t put it that way but that’s what it is basically.  I have my journey to share because my journey is so much like others it blows my mind.  But that is for another day…

For now watch the video . . . I promise it’ll be worth your time!  click here ====>>

Until next time . . .