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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 #3, All About the Hips

Do you know what day it is?  No, I wasn’t going to say “hump day”.  It’s Day #3 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:


Hip Rotations (Push-up Position)

Body Part(s) – Abs, Butt/Hips, Legs – Thighs
Equipment – None

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Summertime Heat workout tips

It’s Summer!  Beat the Heat with these Summer Workout Tips.

Baby, it’s hot out there! 

You are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions in winter and spring months.

Don’t be surprised at the new challenges that summertime fitness throws at you.

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Fitolution – What’s the Challenge Today?

First of all, thank you for the comments and suggestions.  They are always much appreciated.

Second . . . Welcome back to another mini Fitolution workout.   It’s wacky Wednesday so let’s mix it up.

MINI WORKOUT:  

*Consult your doctor before starting a new exercise routine.
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Fitolution – Willy Wonka, Lunges and Arm Drivers

Are you still hanging with us during this Fitolution?  Then you’re enjoying some good positive things i.e. more energy, better moods, better sleep, weight loss . .  If not, start now.

EXERCISE:  

Glute Activation Lunges

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1
Starting Position: Stand with your feet together and your arms raised in front to shoulder height, with your elbows fully extended. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine.

Step 2
From the same starting position, step out sideways with the right foot (both feet remain pointed forward) to the 3 o’clock position. Once the foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight over that same foot. Continue shifting your weight until your tibia (shinbone) is vertical to the floor and your knee is aligned directly over the second toe of that foot. Your left leg should be near, or at full extension while keeping the right foot flat. The heels of both feet should stay flat on the floor.

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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 – cardio, cardio, cardio

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.

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FIT-o-lution

As promised, here’s the second Fitolution make-up day.

EXERCISE:  

Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes.  How about a trail run?

BONUS:

Push-up with single-leg raise

Targeted body parts – Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

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The Fitolution Is A Lifestyle Change. Keep It Up With Extra Fun.

You thought I forgot about you and the 2 make-up days I promised.  Nah, just giving you time to reflect cause we’re still talking about The Fitolution.  What did you get out of it?  What will you keep?  What will you add?

The good part is, it’s all up to you.


EXERCISE:  

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


BONUS:

INVERTED FLYERS

 

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