If It Sounds Too Good To Be True…
If It Sounds To Good To Be True….
Written by: Tammy Zubasic
Right now, about 40% of people in the United States are making resolutions to lose weight and get into shape for 2017. Sadly, only about 8% will achieve that goal. Why such a high failure rate?
The television will soon be riddled with commercials and infomercials, featuring celebrity trainers pushing the newest piece of exercise equipment, while showing a beautiful young man or woman scantily clad, leading the viewer to believe that all they need is this piece of equipment or THEIR newest exercise DVD program to look like the model in the commercial. These companies prey on the hope of people looking for help and make a ton of money doing it. If it was that simple everyone would be in great shape.
Weight loss is very simple, but also the one of the most difficult things to do. There is information overload everywhere about how to get there. Calories in, calories out is the answer. Cardio is the answer. Lifting weights is the answer. Yoga, pilates, barre or Zumba is the answer. Everyone has their opinion. So what is the real truth?
The most important thing you can do is make sure the majority of calories you eat come from whole, unprocessed, natural foods. No fast food, nothing out of a box, or that has a long shelf life.
Next, watch your portions. A serving of protein, should be about the size of your palm. Carbohydrates about the size of your fist, and healthy fats about the size of your thumb are all good places to start.
Everyone is different. We all have different metabolisms, genetics and DNA. I have been in this business for a long time and have seen many people work very hard and have to fight blood, sweat and tears for every pound. For some the pounds seem to melt off. Unfortunately we are not all on an equal playing field. It takes time, consistency, and patience; with a lot of trial and error to figure out what works for you.
Depending on how much time you have per week, get in at least two weight training sessions, and one to two high intensity interval workouts.
Walk as much as possible. Getting 30 minutes a day is a great place to start. It does not have to be 30 consecutive minutes. It can be broken up into several 10-minute walks if that fits better into your schedule.
There is no magic food, pill or workout that gets you quick results. Don’t fall victim to their lies. It takes hard work and discipline. The best workout is the one you look forward to. The ones you enjoy and will actually stick with. Eat clean 80% of the time and splurge in moderation. Being fit and healthy does not have to be boring. Life is too short not to enjoy it sometimes.
As my favorite t-shirt says, No great story ever started with salad 😉
To get started on your fitness journey and have a coach guide you every step of the way, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Five Feats Of Strength You Need To Be Able To Perform
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:
https://pittsburghnorthfitness.leadpages.co/2017-resolution-solution-challenge/
Exercise of the Week – Goblet Squat
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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/
Recipe of the Week – Rustic Cabbage Soup
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?
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/
Closed For The Holidays Workout
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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/
A Letter To Santa…
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/