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:
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Exercise of the Week – Kettlebell Windmill

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Exercise of the Week – Kettlebell Windmill

Strengthen the core, shoulders, and hips with this weeks exercise of the week, the kettlebell windmill.

How to do it:
Grab a kettlebell in your right hand and press it overhead. Keeping your eyes focused on the kettlebell, hinge your hips back and to the right. Keeping both knees slightly flexed with the left leg and foot rotated out, slide your left hand down the inside of your left leg until your hand reach the floor. Then stand back up tall. Repeat for 5 reps and then move to the opposite side.

Keep your workouts fresh and exciting with a coach. Get started today with our 21-Day Shape Up Challenge here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise Is As Simple As Walking

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Exercise is simpler than you think.

Sure a workout filled with exciting exercises is fun, but you do not always need that to be healthy.

Exercising can be as simple as walking each day and is a great place to start if you currently do not exercise. After a few weeks you will find your jeans fitting looser and your ability to move without getting out of breath.

Twenty minutes a day is all it takes. That can be 10 minutes at lunch and 10 minutes after dinner. If you want to do more go for it, but 20 minutes is a good starting place.

Exercise DVD’s, gym memberships, and trainers are all great and can be very valuable, but fitness can be as simple as taking a walk.

Got you walk down and looking to take you fitness to the next level. Then check out our 21-Challenge Shape Up Challenge here: https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

You Are Good Enough

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By: Tammy Zubasic

One of the biggest misconceptions about joining a gym is believing you need to get in shape first before joining.

Over my career I’ve heard this so many times that it breaks my heart.

Because of social media, many people feel intimidated and self-conscious about walking into a gym. They envision a gym full of people who are 10% body fat and all decked out in sports bras, booty shorts and tank tops. When you are not feeling or looking your best, this is the last environment you want to step foot in.

There is no shortage of gorgeous people in terrific shape, scantily clad, filling up your social media feed and sharing insane exercises to showing off their new PR (personal record) or their washboard abs.

While I am not too proud to admit I always do feel a twinge of envy. After four kids, three of which are triplets, washboard abs are not something in my future. I always wonder what the purpose of this is. Yes you look amazing and I’m sure have worked very hard to get there, but let’s be honest genetics do come into play.

But what is the big picture here. I realize that some only may be doing this to impress you, while others may be doing this to try and impress upon you the fitness lifestyle and the benefits of fitness. But, this doesn’t help the mom, sitting at home in her sweats, who hates her body and how she looks, and will do anything to avoid putting on a bathing suit. Instead, it reinforces the message that she is not perfect and will never be perfect unless she looks like the person depicted in the picture.

This is not the norm in most gyms. Don’t get my wrong, there are a lot of very fit, gorgeous people in gyms, but they are there to better themselves and to motivate those who are new to the journey. They themselves may have even walked in 20, 30, 40+ pounds overweight and have worked very hard to better themselves. All while holding down a full time job, working long hours, supporting a family, and taking care of aging parents.

Don’t ever feel bad about yourself after seeing some of these pictures and post on social media, as a majority of them are “paid” models. It is their full time job to workout and look the way they do.

I even have had members suggest following some of these women to me on social media. I am always looking for new role models and experts in this industry to learn from. But many times these are just very fit, very beautiful, photo shopped models doing “cool” exercises. Many times they have no background in exercise science, personal training, nutrition, or any other qualifications to qualify them to help anyone; other than being blessed by great genes, eating incredibly clean, working out for hours a day, and getting paid for it. All of which is extremely unrealistic for most people.

Please don’t misunderstand me, I am not knocking these people. Good for them!! We just have to put things in perspective and understand that to get into that kind of shape is a full time job; one that most mothers, fathers, and “regular joes” do not have the time or money to pursue.

Pittsburgh North Fitness does not promise to make you perfect, but we do promise to make you wonderful not matter what size or shape you are or what your goal may be.

You do not have to get into shape before coming to the gym. We exist to help you get into shape to enable you to live your life to the fullest!!!

Start your fitness journey today:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

It’s Not How Much You Burn, It’s What You Eat

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A good workout is not one that just burns a certain number of calories.

You need to burn calories, but you also need to control what goes in your mouth. Focusing on burning a high number of calories in each workout results in muscle wasting, a slower metabolism, a craving for carbs, and a tendency to overeat. This works if your goal is to be skinny-fat.

Workout to improve your life and create the best version of yourself. Don’t workout to punish yourself for what you ate yesterday or will be eating today. You should feel good and alive after your workout, not dead and beat.

A workout that has you doing total body movements, carrying heavy things and working in the 70% heart rate zone produces better results than one that is only focused on burning 1,000 calories.

Calorie burn determines very little about the quality of the workout and what the end result will be.

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/

The Day Exercise Saved My Life

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The Day Exercise Saved My Life – by Tammy Zubasic

Some people go through life without any weight issues until they hit their 30’s or 40’s. Others, like myself, have struggled their whole life.

Like many people, I found myself putting everyone else first. I did not take care of myself which ended up with finding myself about 100 lbs overweight. I didn’t feel good about myself, I was tired all the time and I was embarrassed about how I looked.

I started walking, then jogging, then running and dropped a nice amount of weight. But it seemed like those last twenty pounds would not come off no matter how far I ran or how little I was eating. I struggled for a year or so with this battle until I decided to try a personal trainer. I started with strength training sessions and even though I didn’t change anything else, the weight started coming off again!!

Long story short, I realized that I was using the wrong tool for weight loss. The typical approach to weight loss is lots of cardio. But the running, jogging, spinning and walking is not the most effective tool to lose weight. Don’t get me wrong – I still enjoy my runs as it provides many benefits. It improves cardiovascular endurance, clears my mind and feels great on a beautiful day but effective and efficient weight loss is not one of them.

Today, after numerous certifications, books, conferences, and first hand experiences, I know that weight loss is achieved by:
1) nutrition, nutrition, nutrition (yes it is that important)
2) 2-3 strength-training workouts a week
3) 10,000 steps a day (walking, jogging, biking) you need activity every day that gets you moving.

I had this all figured out and was enjoying being the healthiest I have ever been when that day came that changed my life.

Without boring you with all the details, I found myself lying on a hospital bed after a complication with a routine surgery, bleeding out and fighting for my life. I don’t remember much about the next next days I spent in the Critical Care unit, but luckily I pulled through and recovered.

Afterwards when I talked with the surgeon he told me that I was a very lucky girl. He explained that because I was very active and in good shape it increased my odds of survival. All my organs had shut down as a result of the sudden and major blood loss. They stopped the bleeding, gave me a transfusion but many times the organs will not start working again.

That’s when the light bulb came on. All of my attention and focus had been on losing weight and looking better. I would look in the mirror and beat myself up over not losing those last five pounds. Looking better was all I was focused on. But the truth is, exercise had saved my life by making my body strong enough to pull through.

You never think these things will happen to you. Fitness is not something to start tomorrow or when you’re not so busy, or when the kids get older. Your health is the most important thing ever given to you in life. but there are no guarantees! The laundry, house-cleaning, running the kids around, putting in extra hours at work to make more money doesn’t mean a thing if you are not here to enjoy it. Putting aside a couple hours each week out of the 168 available to each of us is a small price to pay for a long healthy life.

Fitness is about more than losing weight and looking good. Someday it might be the deciding factor between exiting this world leaving your family and kids behind versus being there for them in the years to come.

Start your fitness journey today:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Kettlebell Swing

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Build a lean, toned, tight, sexy body with the Kettlebell Swing.

How to do it:
Place a kettlebell on the ground about 2 feet in front of you. Hinge at the hips and grab the kettlebell. Snap the kettlebell back through your legs, like it was a football. Then, powerfully snap your hips back forward to lift the kettlebell using your hips to return to a standing position. Guide the kettlebell back down through your legs, thinking of catching it with your hips, and repeat for your next reps. Always keep your hands close to your body when the kettlebell is back between your legs, and always keep your back flat.

Try 20 Swings on the minute for short 10 minute workout. Simply set a timer to beep every minute. On the beep do 20 reps, then rest until the next beep.

Why it works:
The Kettlebell Swing targets the hips, lower and upper back, and will give you a nice backside.

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/

Exercise of the Week – Kettlebell Overhead Press

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Exercise of the Week – Kettlebell Overhead Press

Increase your upper body strength with the Kettlebell Overhead Press.

How to do it:
Grab a kettlebell and clean it to your shoulder. Stand with feet hip width apart. Press overhead without arching back. Pulling the kettlebell back down into your body under control and keep your butt tight. Repeat for 8-12 reps, then do the other side.

What it targets:
Shoulders, Arms, and Core.

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/

Prime Your Fitness With Primitive Movements

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Fitness is more than being a certain dress size, or lifting a certain amount of weight. Fitness is ability to perform movement throughout your life.

Fitness gives you the ability to get up and down off of the floor and play with your grandkids.

The ability to get up and down from the floor is highly correlated to health and physical fitness as your age. Once you lose the ability to get up and down from the floor your health and fitness begins to rapidly decline.

You have to be able to get up and down from the floor.

Movement patterns, such as bear crawls, inch worms, and other floor based primitive movements are the missing component t to many fitness programs and tis he future of fitness.

The following is a short circuit you can do any time, whether at home or in the gym to improve and maintain your most basic movement pattern: crawling.

– Bear Crawl – 10 yards forward, 10 yards backward, get on hands and knees, lift knees one inch from floor and crawl keeping back flat.

– Get Back Up – lay down on your back and then get back up five times.

– Inch Worm – touch your toes and walk hands out to a push up position, then keeping legs straight walk your feet back up to your hands, repeat 5 times.

If you use it, you will never lose it.

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/

If It Sounds Too Good To Be True…

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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/