Holiday Survival Guide

Always a good repost . . . Here’s your Holiday Survival Guide:  Learn How to Get Through the Holidays With No Regrets

As a personal trainer, I’ve been told many times “I’ll start eating healthy . . .”

  • Tomorrow.
  • After this party or that party.
  • After graduation.
  • After my vacation.
  • Or the biggie . . . “I will start eating healthier after the Holidays”.  You might want to rethink this, since every month of the year has some sort of holiday, vacation, party or life event:
    • October – Halloween
    • November – Thanksgiving
    • December – Christmas
    • January – New Year’s
    • February – Valentine’s Day
    • March – Spring Break
    • April – Easter
    • May – Memorial Day/Mother’s Day
    • June – Father’s Day/Graduations/
    • Summer starts
    • July – 4th of July/Summer Parties
    • August – Summer/Busy with school
    • September – Labor Day

Then . . . Guess What?? It’s October again . . .
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Fitolution Day #19 – Front Lunge/Medicine Ball Pass Under

Fitolution Day #19. Can you believe it?  Feels good don’t it?  You can admit it.  I won’t tell anyone.  [fingers crossed behind back]


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.


Medicine balls, a staple item in most gyms, are an easy-to-use, low-cost fitness tool that serves many purposes. From the development of power, coordination, mobility and core strength to rehabilitation benefits and “big bang for your buck” calorie burn, it’s no surprise that medicine balls are used in a wide range of workouts.

Front Lunge MB Pass Under

Targeted Body Parts: Glutes, Hip, Core

Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the medicine ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side. That’s one rep.

20 reps for 3 sets.

Modification:  Less reps and lighter medicine ball or dumbbell.

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Pumpkin Seed Brittle

Now at Fitness 54, Nutritionist – Sign up for free consultation

Below is a common client/trainer conversation:

Client:  “I know exactly what to do so why am I still not in shape?”

Me:  “If you’re active and knowledgeable about health and fitness, you’re probably just missing one or two crucial pieces.”

Client: “But what?  I already workout a lot and eat well, and still have this layer of fat around my stomach. What do you think I should do?”

Me:  “If you are consistent, then the one thing you’re missing is being accountable.”

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Impulse Eating Your Thing?

Do you struggle like most people with impulse eating?

It’s happened to all of us.  You know the feeling – you are:

  • away from home running errands.
  • out late because you had to stay at work longer.
  • hungry. Not just a little hungry though.

Bottom line:  You have to eat.  Now!

It is a tough situation, and like I said, we’ve all been there.  Sometimes you really do have to eat ‘right now.’  But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

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Fitolution – Got ideas? HIIT

This initially was typed re: Throwback Thursday, which is always a good time to show off 80’s big hair.

Don’t laugh.  I have a feeling that’ll also come back in style some day.  The Flash Dance tops were popular around Christmas and some version of the leg warmer before that.  Just hopefully not the tight polyester pants.  I know I loved mine but eeeewwwww what were we thinking? 

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


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.


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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Ben Coomber interviews Mike Dolce . . . 7 very powerful tools!


What a great podcast for New Year’s Eve! Ben Coomber interviews Mike Dolce on MMA, Fat Loss & Optimal Performance.  (Podcast 170)

In my opinion, it’s a no bullshit approach to health, nutrition, mindset, and lifestyle. Below are the takeaways for me . . . Read more