Five Feats Of Strength You Need To Be Able To Perform

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Fitness provides us with the ability to live active lives. It allows us to have more experiences. And it keeps our bodies young.

Here are five fitness tests you should be able to perform.

#1. Broad Jump your height. The broad jump demonstrates lower body power and the ability to move quickly and explosively, one of the first things to go as we age. The broad jump also demonstrates our ability to decelerate and absorb force with control, something that protects our bodies from injury.

#2. Deadlift 1.5 times your body weight for five reps. A total body exercise demonstrating leg strength, grip strength, and core and shoulder stability. Being able to lift something from the floor and then put it back down with control plays a major role in staying healthy and avoiding injury.

#3. Pull Ups. Men 5+ reps, Women 3+ reps. This is ultimate test of  strength to bodyweight ratio, and helps determine if you are carrying too much extra weight.

#4. Push Ups. Men 25+ reps, Women 15+ reps. Don’t tell me how much you can bench press until you can at least hit those numbers. It is surprising how many guys can bench 300 plus pounds, but can’t do 25 good push ups.

#5. Carry half your body weight in each hand for 40 yards. Grab two kettlebells or dumbbells each weighing half of your body weight and perform a farmer’s walk. This will demonstrate your real life, total-body, functional strength.

Test yourself. How do you measure up? If you are not able to get one or two, or even any of them, don’t get down on yourself. These are just benchmarks to give you and idea of how strong you are and where you have room to improve.

If you are ready to take you fitness to the next level click the link below:

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Exercise of the Week – Goblet Squat

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Tone and tighten you butt, legs, and core with this weeks exercise of the week the Kettlebell Goblet Squat.

Why it works?
There is no better exercise for your lower body than squats. By using a kettlebell goblet variation you will place less stress on your back and force your abs to work more.

How to do it:
Grab a kettlebell by the horns (sides of the handle). Place feet slightly wider than hips with toes turned out slightly. Push hips back and sit down between your feet. Stand back up by pushing the floor away from you through your heels. Keep your back flat and chest up at all times.

Add a couple sets of 8-12 reps to your next workout.

To get started on your fitness journey, click below:
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Recipe of the Week – Rustic Cabbage Soup

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Try a bowl of this hot cabbage soup this winter. The beans and potatoes make work as a hearty meal, or you can enjoy the soup as a side.

Ingredients:
1 
tablespoon extra virgin olive oil
1 
pinch salt
pepper, to taste
1⁄2
lb potato, skin on, cut into 1/4-inch pieces (I like the red skinned ones.)
4 
garlic cloves, chopped
1⁄2
large yellow onion, thinly sliced
5 
cups stock, can use broth (your choice)
1 1⁄2
cups white beans (precooked or canned)
1⁄2
medium sized cabbage, cored and sliced into 1/4-inch 1/4 inch ribbons
pass a good quality olive oil, for drizzling and parmesan cheese

Directions:
1. Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes.

2. Cover and cook until they are a bit tender and starting to brown a little bit for about 5 minutes. It’s ok to uncover to stir a couple of times.

3. Stir in the garlic and onion and cook for a few minutes until the cabbage softens up a little bit.

4. Add the stock and the beans and bring the pot to simmer.

5. Stir in the cabbage and cook for another couple of minutes, or until the cabbage softens up a bit.

6. Now, adjust the seasonings; getting the seasonings right is important or your soup will taste flat.

Source: http://www.food.com/recipe/rustic-cabbage-soup-356103

Ready to hire a coach to help you with all fitness and nutrition goals?
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Closed For The Holidays Workout

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The gym maybe closed for Christmas, but that does not mean you can’t get in a workout.

Here is our “Closed for the Holidays” Workout, to help you burn off some of the cookies you ate yesterday.

Mountain Climbers – 25 each leg
Speed Squats – 50
Push Ups – 25
Reverse Lunges – 25 each leg
Dolphin Plank – 25
Jumping Jacks – 50
3 Rounds, rest as needed

To get started on your fitness journey, click below:
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A Letter To Santa…

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Dear Santa,

I’ve been really good this year, well mostly good anyhow. This year I’m asking you to bring me a gym I enjoy going to, so I will stick with my new years resolution this year.

I asked my husband for this last year, but he got me some DVD call “Insanity”. Have you tried that? I mean come on I nearly died halfway through the first workout. I think we may need to check his sanity too this year.

Now my friend goes to this gym, I think she calls it her box, actually I know for sure that is what she calls it because she talks about it all the time. It’s kind of annoying really. We get it you go to the gym, A LOT. I tried it once with her. Not for me. I’m really not the competitive type and I kinda felt bad about myself afterwards because I couldn’t do what the class superstars where doing. Plus, my friend is always hurt. I want to feel better, not worse.

I also have another friend who goes somewhere I can’t remember. But, she told that all the trainers wear a microphone and yell during the workout. My boss yells at me enough all day, he really is a cranky old guy, but I’m sure you already know this and that his on your “naughty list”. Anyhow, I don’t need someone else yelling at me while I exercise. Plus, from what she has told me she spends most of her workout on the treadmill and rower doing intervals with some other exercises, but mostly cardio. I already have a treadmill I don’t use, because it is boring. Come to think of it, you may have brought that for me a few years ago actually.

Santa what I really want is a gym with a supportive environment that is fun. I want a coach who cares about me, my goals, and understands me. I want to fit back into my skinny jeans, and I want to feel good about myself again.

If you could please bring me a gym like this, this year that would be great!

If you are look for this type of gym, Pittsburgh North Fitness is that place. Here we specialize in people just like you who want to live fit lives, feel confident in themselves and how they look, and workout with a group of supportive members. The coaches here care about you and your goals, they will take the time to listen to you, and help you every step of the way.

If this is you, come give us a try. We’d love to meet you!
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/

Recipe of the Week – Creamy Cauliflower Bacon Soup

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Enjoy this warm, delicious soup by the fire on a cold night.

INGREDIENTS
1/2 pound sliced bacon, cut into 1/2-inch pieces
1 medium onion, finely chopped (about 1 1/2 cups)
6 scallions, white and pale green parts only, thinly sliced
4 medium cloves garlic, thinly sliced
1 quart homemade or store-bought low-sodium chicken stock, plus more as needed
2 bay leaves
1 cup half & half or heavy cream
1 head cauliflower, cut into florets
Kosher salt and freshly ground black pepper

DIRECTIONS
1. Heat bacon in a large Dutch oven over medium-high heat, stirring constantly until bacon is completely crisp. Remove from Dutch oven with a slotted spoon and set aside, leaving the fat in the dutch oven.

2. Add onions, half of scallions, and garlic, and cook, stirring constantly and scraping up browned bits from the bottom of the pan until onion is softened, about 5 minutes.

3. Add chicken stock, bay leaves, half & half (or cream), and cauliflower. Season to taste with salt and pepper. Cover and cook until cauliflower is completely tender, about 30 minutes,

4. Working in batches, blend soup until completely smooth (if you don’t have a very powerful blender, remove the bay leaf before blending. If an extra-smooth soup is desired, pass the soup through a fine mesh strainer after blending); if soup is too thick, whisk in additional hot chicken stock, 1/2 cup at a time, until you’ve reached the desired consistency. Season to taste with salt and pepper and serve sprinkled with crisp bacon pieces and remaining scallions.

Recipe Source: http://www.seriouseats.com/recipes/2014/10/creamy-cauliflower-bacon-soup-recipe.html

To get started today with your own coach, visit:
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Exercise of the Week – Kettlebell Renegade Row

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Get more from your workout.

Work your core, back, and arms all at the same time with the Renegade Row.

Grab a pair of kettlebells or dumbbells and get into a push-up position holding them. Press one into the floor and pull the other up to your side. Return to the starting position and repeat on the other side. Keep you back flat and do not allow your hips to twist. Perform three sets of ten alternating sides every rep.

To get started with your own coach on your fitness journey, click below:
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Why Are You So Hard On Yourself?

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beautiful-beach-resorts-in-the-world-2

Why are you so hard on yourself?

In two weeks you leave for vacation, but you are not excited.

What should be a fun week with your husband and kids has become a huge stress. You have been going to the gym religiously and watched every thing you have ate. You have even lost ten pounds and in the best shape of your life. But, the thought of wearing a swimsuit at the resort has you freaked.

You know you should feel confident and good about yourself, but the media, magazine covers, and lingerie ads make it nearly impossible.

Stop being so hard on yourself. Stop buying in to the media’s message of what women should look like.

You are amazing, you are strong, you are awesome, and you are wonderful.

You cannot chase perfect, but you can be wonderful.

For more information check us out here:
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12 Days of Fitmas Workout

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christmas-oh-squat

Give this challenging, festive workout a try.

It goes just like the song, starting at one and then building up one at a time repeating everything below until you finish.

Bonus: Extra calories will be burned if you sing along!

On the 1st Day of Fitmas – 1 Minute Plank
On the 2nd Day of Fitmas – 2 Burpees
On the 3rd Day of Fitmas – 3 Squat Jumps
On the 4th Day of Fitmas – 4 Reverse Lunges
On the 5th Day of Fitmas – 5 Push Ups
On the 6th Day of Fitmas – 6 Goblet Squats
On the 7th Day of Fitmas – 7 Kettlebell Swings
On the 8th Day of Fitmas – 8 Mountain Climbers
On the 9th Day of Fitmas – 9 Medicine Ball Slams
On the 10th Day of Fitmas – 10 Second Squat Hold
On the 11th Day of Fitmas – 11 Overhead Presses
On the 12th Day of Fitmas – 1200 Meters Rowing

For more information check us out here:
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No Excuses Holiday Survival Workout

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No Excuses

Time will not be an excuse this holiday season to miss a workout.

Grab a Kettlebell. Take 10 minutes and get in an awesome workout.

Here is the circuit:
– 5 Swings
– 5 Squats
– 5 Overhead Presses
– Repeat on the left arm.
– Rest 30s and repeat for 10 minutes

For more information check us out here:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/