10-Minute Calorie Torching Workout

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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

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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

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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?

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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/

8 Beers That Won’t Wreak Your Fitness

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A JD Wetherspoon Plc employee holds a pint of bitter beer in this arranged photograph at one of the company’s pubs in London, U.K., on Friday, Sept. 13, 2013. JD Wetherspoon, who reported full year sales today, are planning to move into the Irish market next year, Chairman Tim Martin said in a recent interview. Photographer: Matthew Lloyd/Bloomberg via Getty Images

Whether it is hanging out in the backyard, your favorite pub, or a great brewery it doesn’t get much better than downing a few pints with friends.

Unfortunately with many craft brews coming in at over 200 calories a each they are not always friendly to your gym efforts.

Here are eight craft beers that taste great and are all under 200 calories.

1. Guiness – Stout – 125 calories – 4.2% abv
2. Long Trail Ale – Amber Ale – 138 calories, 5% abv
3. Full Sail Session Lager – Lager – 130 calories – 5.1% abv
4. Flying Dog Session IPA – Session IPA – 141 calories – 4.7% abv
5. Sierra Nevada Nooner Pilsner – Pilsner – 156 calories -5.2% abv
6. Founder’s All Day IPA – Session IPA – 147 calories, 4.7% abv
7. Great Divide Nomad – Pilsner – 162 calories – 5.4% abv
8. Uinta Baba Black Lager – Dark Lager – 120 calories – 4% abv
*All calories are based on 12 ounce bottles.

You don’t have to give up flavor to enjoy great beer.

If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise Takes Less Time Than You Think

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Exercise is simpler than you think.

You do not have to spend hours at the gym every day to reap the benefits. It is consistency that matters!

50 minutes, two times per week done consistently overtime is enough to see change. After a years time that will be 104 workouts, a couple of jean sizes smaller, arms you’ll want to show off in sleeveless tops, and a new self confidence.

Stay consistent, schedule two workouts each week on your calendar and get them done. If you decide to add a day or two great, but you don’t have to live in the gym to see improvement.

If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Weekend Countdown Workout

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Weekend Countdown Workout

Kickoff the weekend with this quick countdown workout.

Round #1 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

Push Ups
Kettlebell Swing

Round #2 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

TRX Rows
Lateral Lunge

If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Recipe of the Week – Pasta with White Beans, Broccolini, and Lemon

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Recipe of the Week – Pasta with White Beans, Broccolini, and Lemon

1 lb. dry whole-wheat chiocciole
2 bunches boccolini, chopped
1 can white beans (15oz)
½ cup olive oil
1 lemon, zested and juiced
1 tsp red chili flakes

1. Bring a large pot of salted water to a boil and cook pasta according to package. Add broccolini during the last 2 minutes; drain pasta and broccolini together.
2. Toss with white beans, olive oil, and lemon juice and zest. Sprinkle with salt and red pepper flakes.

Source: Men’s Health, January 2017 issue

1 Kettlebell, 1 Awesome Workout

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1 Kettlebell, 1 Awesome Workout

Need a quick and efficient workout. Grab a kettlebell and get started.

Kettlebell Swing – 15 reps
Renegade Row – 10 reps each arm
Goblet Squat – 10 reps
Kettlebell Windmill – 5 reps each
Overhead Press – 10 reps each arm
Rest 1-2 Minutes

Perform each movement. Then rest after completing all four. Repeat for five rounds.

Get started with a coach who will guide you each step of the way today!
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

A Cheat or Two Is Fine, An Entire Weekend Is Not

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A Cheat Or Two Is Fine, An Entire Weekend Is Not

Four awesome workouts and five days of cleaning eating. You’re feeling good and a little proud of yourself. So you feel like you deserve a little reward for all of your effort.

The key words being “little reward”. Not dinner and dessert with friends followed by a night of drinking until the last bar in town closes and then hitting McDonald’s or downing a pizza before heading off to bed. Only to then wake up feeling like death warmed over and spending the next day on the couch eating hangover comfort foods.

Unfortunately for many this is exactly what they do and is why they struggle to see the results they want. Coming into the weekend with a daily 200 calorie deficit, or 1000 for the week, and then binging on 4000 extra calories over the weekend still adds up to a weekly surplus of calories.

A couple glasses of wine, your favorite meal of fish and chips or pasta, a delicious slice of cheesecake are all fine by themselves. The problem is when they all come together. They taste great in the moment, but are regretted later.

Enjoy life, don’t deprive yourself of the foods you enjoy. Just make good decisions around them and don’t undo all your hard work on the weekend.

Need a coach to hold you accountable? Get started today:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/