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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/

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/

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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/

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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/

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:
https://pittsburghnorthfitness.leadpages.co/30-day-trial-membership/

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/

Holiday Survival Guide Part 4 – Why Are You Waiting Until January?

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Stop Procrastinating

Stop procrastinating! Stop making excuses! Just get started!

Yes, it is crazy this time of the year. But, you need to take care of yourself.

Stop telling yourself that you will get back to the gym in January and that you just have to get through the holidays. All that is going to do is add ten pounds you will need to lose all over again.

If you are waiting to start exercising in January, stop waiting and get started today. Think about how much better you will feel when you wake up January 1st and have already lost a few pounds by already having started your journey. Compared to having to start then at day one.

It does not take much to keep up with your workouts or get started. Keep up by making it a priority to get in two workouts each week. Is that doable? You bet. Get started by taking a walk each day. Do able? Absolutely. If you are able to get in a couple sets of push ups and squats with bodyweight a few times a week that is bonus.

Stop procrastinating and just get started. Stop making excuses about why you can’t workout right now and just commit to a couple short workouts each week.

Get started and do not stop. In January you will be glad you did.

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

PNF Hotel Workout

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hotel-workout

Traveling and need to get in an awesome workout, but stuck with a crappy hotel gym? No worries, we’ve got you covered.

Find a set of stairs or stairwell and get it done with this short, simple, and effective workout.

At the bottom of the stairs do 25 Push Ups.

Sprint to the top and do 25 Bodyweight Squats.

Walk back to the bottom and repeat five times.

Holiday Survival Workout

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Whether you are traveling for work, or with family, you can still keep up with your fitness with this simple bodyweight workout.

Round #1
Bodyweight Squat 25 reps
Dolphin Plank 25 reps
World’s Greatest Stretch 30s each side
Repeat 3x

Round #2
Mountain Climbers 25 each side
Push Ups 10-25 reps
Wave Squat 10 reps
Repeat 3x

Round #3
Alternating Reverse Lunge 15 reps each side
Side Plank with Hip Drop 15 reps each side
1/2 Kneeling Hip Flexor Rainbow 10 reps each side

Round #4
Bear Crawl Square 1-2 Minutes
(Crawl two steps forward, two step left, two steps back, two steps right, repeat in opposite direction, continue for allotted time.)

Why An Hour?

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Do you really need an hour to get an effective workout?

Do you really need an hour to get an effective workout?

At PNF we get asked all the time why our sessions are only 45-50 minutes, rather than an hour?

Short Answer: Because it only takes that long to get an effective workout.

Slightly Longer Answer: An hour session is really just an old school training method that was started because of scheduling. It was easy to schedule clients on the hour, so we trained them for an hour. No scientific reason or benefit behind it. Just simple scheduling.

In fact, we used used to be like everyone else and did hour sessions. However, we were always finding ourselves with 10-15 minutes of time to fill. We got everything done that was needed. The clients were getting amazing results. But, the designed workouts were always 10-15 minutes short of an hour. So we’d add some stuff on the fly – real scientific huh? Then, we got to thinking. If we get everything in in under an hour, and the clients are seeing great results, why don’t we just start building our sessions on a 45-50 minute block of time? So we did and now our coaches get a few minutes gather their thoughts befor the next workout, talk with members, eat something, and take a bathroom break. And our members get the same results, actually better, in less time and can use that time to get other things done.

If you can get the same, or better, results in less time, why are you doing more?

More is not better, it is just more.