What 80/20 Really Looks Like

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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

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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/

Movement Is Life

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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/

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/

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/

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/