Fitolution – Day 16-20

When you decide to lose weight, what’s typical for you?
Turn to cardio or aerobic training like running on a treadmill or sweating buckets in an indoor cycling class? 
While cardiovascular exercise can be effective for burning the calories required for weight loss, it’s not always the best option for those who don’t enjoy it.

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Fitolution – Day #14

It’s the 14th day of The Fitolution and pre-superbowl.  So how’s about a little fun.


Saturdays are cardio days.  Make sure it’s at least 30 minutes of cardio. Always make sure to warm-up properly.


You know that whenever I’m involved, there’ll always be Burpees.  

Because I love them and you secretly love them . . . Burpees!  
There is no substitute.  

Plus a bonus . . . squats.  Could it get any better than that?

Burpees + Squats = mini workout

  • 1 Burpee   + 9 Squats
  • 2 Burpees + 8 Squats
  • 3 Burpees + 7 Squats
  • 4 Burpees + 6 Squats
  • 5 Burpees + 5 Squats
  • 6 Burpees + 4 Squats
  • 7 Burpees + 3 Squats
  • 8 Burpees + 2 Squats
  • 9 Burpees + 1 Squat
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Join the Eggheads and Be Smarter

The challenge may be over but The Fitolution continues.  

If you are a Fitness 54 member, you’ve seen the nutrition whiteboard which features a letter of the week.

This week is “E” and “E” is for Egghead.

Did you know that an egg a day keeps the crazy away?
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Still talking ’bout The Fitolution.

How are you getting on with The Fitolution?  Take a couple minutes today and ask yourself:

  • What thoughts and mental images am I creating?
  • Do these thoughts and mental images help me?
  • Are these thoughts and images of success and resilience?
  • When I observe these thoughts or images, how does my body respond?

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Fitolution – Day #8

Here we go on another challenge week and the 8th day of the Fitolution.


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

Instructions –

This exercise is a fun, challenging way to increase stability, balance and core strength, while working similar muscles as the traditional deadlift. This exercise also helps to correct muscle imbalances in the legs.

Begin this exercise with the feet shoulder-width apart and the hands at the sides of the body. Hold a dumbbell in the right hand.

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Fitolution – Day #5

Give yourself a “high five” before moving on to Day #5 of the Fitolution.


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

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