A Member’s Story…Angie D.
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Move It, Or Lose It
Move to keep moving.
The only reason people lose the ability to move and do things like getting up and down from the floor is because at some point that movement stopped happening in life.
When a movement is no longer performed, deconditioning and poor ability to move in that pattern happens.
This then leads to pain in the movement, which further leads to a fear of moving because movement hurts, or once on the floor there may not be the strength to get back up.
And finally the fear of movement leads to a lack of any movement and overall decreased health.
We get our clients up and down from the floor, teach them to regain and restore their ability to squat, to hinge and swing a kettlebell, to crawl, to carry a heavy sandbag, and get moving well again.
Movement is life and life is movement.
If you’d like more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Say “No” To Franken-Foods
Fat free, sugar free, low sodium, reduced calorie, gluten free, low carb; Are these really better?
Taste comes from three places: sweet (sugar), salt, or fat. Remove our reduce one an another has to be added or increased to make up for taste. Or worse, something fake gets added.
Eat real food and stay away from all the Franken-Foods and their deceiving labeling that makes them sound like better options.
If you’d like more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
What 80/20 Really Looks Like
You may not be eating as well as you think.
Sure Monday through Friday you may do well. But, then Friday night hits. You go out for dinner and order the grilled salmon with steamed veggies and skip the bread. But, you have dessert and a bottle of wine.
Or maybe on Saturday you feel that it would be nice to make your kids a big breakfast of pancakes and bacon. You tell yourself it’s okay because “it’s for the kids” and you’ll only have a little.
Then there is that stressful day that just needs unwound with a few drinks or a bowl of ice cream.
These are the small things that by themselves are perfectly fine, but added up can wreck your progress. To get results in the gym it takes eating clean 80% of the time. For most, it ends up only being 60-70% clean.
So what does 80% look like? Or better yet, what does the 20% look like?
To stay at 80% or above means you can have roughly 3-4 cheats per week. Every alcoholic drink that is a cheat. Every dessert that’s a cheat. Every piece of chocolate or candy another cheat. Fried and processed foods, a cheat again. Chips and salsa, you get the point.
Eating clean is the missing link to getting results. And many times what we think is clean eating isn’t clean enough.
If you’d like more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Start Your Morning With A Bang
Alarm. Coffee. A few minutes scrolling your news feed. Shower. Breakfast. Kids out the door. And finally yourself out the door. It has already been a busy day and you have not even started work yet.
Give yourself 10-minutes every morning dedicated to exercise. Best of all you don’t even have to add this to your routine. Just replace “scrolling the news feed” with a simple bodyweight routine.
Here is one that will only take 10-minutes:
- Front Plank 30 seconds
- Mountain Climbers – 5 each
- Bodyweight Squat – 10 reps
- Push Ups – 10 reps
- Reverse Lunge – 5 reps each
- Repeat 3x
Done every morning you will find that over time you begin to feel better and have more energy. And eventually may even want to add more.
To make exercise consistent, exercise needs to become a part of your routine.
If you’d like more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Recipe of the Week – Cacio e Pepe Inverno
Give this recipe a try for dinner this week after a workout to help your body refuel and recover.
Ingredients:
8 oz. dry spaghetti
1/2 cup freshly grated Percorino Romano, divided
1 1/2 tsp freshly ground black pepper, plus more to taste
4 cups chopped roasted vegetables (carrots, brussel sprouts, leeks) warmed
1/2 cup finely chopped parsley
1/2 lb. cooked shrimp
Directions:
1. Cook spaghetti according to package directions until al dente. Drain, reserving 1 cup of the pasta cooking water.
2. Remove drained pasta from heat and sprinkle with half the cheese and all the black pepper. Pour in 1/4 cup of reserved pasta water and toss.
3. Add vegetables, half the remaining cheese, and enough reserved pasta water to make a smooth sauce. To serve, divide among 4 bowls and sprinkle with more black pepper and remaining cheese. Add shrimp on top.
Recipe source: Men’s Health, January 2017 issue
If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/