Movement Is Life
Denver Neck and Shoulder Pain Treatment
The body was made to thrive on movement.
Daily movement is essential for life, yet the modern lifestyle promotes being sedentary. A typical day results in an hour commute to work, eight to ten hours at a desk in front of a computer, an evening filled with running kids to activities, and then crashing down on the couch or in bed at ten in the evening to unwind with a book or TV before going to bed. Outside of walking the dog the entire day is spent sitting.
But, the body was meant to move. It is this lack of movement that causes aches and pains, poor posture, and a host health of issues. It’s also why weekend warriors get hurt skiing, playing pick up basketball, or doing yard work. The body has been sedentary all week and then it’s pushed to be physical, but isn’t prepared to handle the physicality of those activities, so it gets injured.
Finding ways to move more each day can prevent this. Go to the gym two or three days a week and do some strength training, get up from the desk every hour and do a short two minute body-weight routine, take a ten minute walk a few times through out the day, join a gym that is near the kids places of activity and go there in evening rather than sitting in the car or watching them practice, find as many ways as possible to be more active.
Movement is life.
If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
A Member’s Story…
PNF Member Leslie M.’s story.
If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
10-Minute Calorie Torching Workout
Exercise is simpler than you think.
Use the “Reps on the Minute” strategy and get in an awesome workout in only ten minutes.
Here is how it works:
Pick an exercise, a full body movement that can be done quickly works better than say bicep curls. Then pick a rep range, we like a number that is going to challenge you to get them all in in about 20-30 seconds. Then set a timer to beep every 60 seconds, on each beep perform the set number of reps, then rest the remaining time. Perform for ten rounds.
Here are our favorites at PNF:
Kettlebell Swings – 25 reps
Kettlebell Snatches – 10 rep, changing hands each round
Sqaut & Press – 15 reps
Battling Rope Slam – 40 reps
If you want to add a little more, do a second set or alternate between two exercises for a 20-minute workout. Which ever you choose you will be sure to get a calorie burning, cardio boosting workout.
Regular exercise doesn’t have to take a lot of time, it just has to be consistent.
If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Recipe of the Week – Mussels Puttanesca
Recipe of the Week – Mussels Puttanesca
Ingredients:
1 Tbsp olive oil
1 clove garlic
1 small shallot
1 can (28 oz) unsalted diced tomatoes
½ cup green olives, pitted and coarsely chopped
1 tsp fennel seeds
½ cup white wine or water
8 oz fresh tagliatelle
1 lb mussels, cleaned
Directions:
1. In a deep skillet with a lid, warm olive oil over medium heat. Add garlic and shallot and cook until softened, 2 minutes. Add tomatoes, olives, and fennel seeds and cook until bubbly, 5 minutes.
2. Pour in wine and add pasta, stirring to coat with the sauce. Then add mussels, and cover and cook until mussels open, about 3 minutes. Season with salt and pepper to taste, and serve.
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/
Met Con – Workout of the Week
Need a workout to get your week started?
Give this Metabolic Conditioning Workout a go today when you hit the gym.
Dynamic Warm Up
– Jog 20 yards
– Walking Lunge with Rotation 20 yards
– Inch Worm 20 yards
– Toy Soldiers 20 yards
– Knee Hugs 20 yards
– Side Shuffle 20 yards each direction
– Bear Crawl 20 yards
– Skip 20 yard
Circuit 45:15, 6 Rounds
1. KB Goblet Squat
2. Push Ups
3. Front Plank
4. TRX Row
5. Burpees
Finisher
Squat Jump 5 Reps
20 Yard Sprint
Med Ball Slam 5 Reps
20 Yard Sprint
Repeat 2x
For more information about training at PNF click here: https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Is It Summer Yet?
Aw you are sitting in the sun, waves are crashing off in the distance, and there is not a cloud in sky. Life is good.
Then you are snapped back to reality buy the ping alert of your email and look up from your desk to see yet another cold and gray winter day. “When will the sun at least peek back out?” you ask yourself.
Summer may seem like it’s a long way away, it will be here sooner than you think. Now is the time to start a fitness program to get ready for that beach vacation, cruise, and pool season. Not two weeks before.
To get started and get a jump on summer, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/