Month: January 2012

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Tabata!

Looking for a change in your workout routine?  Try your next workout in the form of a Tabata workout from CrossFit.  Tabata workouts are bringing a specific type of interval training to the forefront of the fitness world right now.
All you need to do is choose a series of exercises and use time rather than repetitions to complete them.  Perform your first exercise for twenty seconds followed by ten seconds of rest.  Repeat that circuit eight times straight before moving on to your next exercise and doing the same thing.
You’ll be surprised at how tough this can get!  Be sure to adjust your weights properly before beginning.  Don’t expect to use the same weight that you would use for a ten repetition set.  This has a lot to do with muscle endurance and you WILL be struggling to get through the last few sets if you’ve chosen the proper weights.  
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Congratulations Cheryl!

CONGRATULATIONS TO CHERYL BROWN FOR HITTING HER 2011 FITNESS GOAL OF SWIMMING 72 LAPS NON-STOP!!!!!  

Her smaller quarterly goals and determination allowed her to reach her ultimate fitness goal for last year.  She told me, “I was going to do it no matter what,”  and she came through on that promise.  Congratulations, Cheryl!!  Keep up the spectacular work!!!  Getting your text with this BIG news was the highlight of my week! 🙂
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10 Minute Kettlebell Circuit

Grab a 10-25 pound kettlebell depending on your fitness level and try this 10 minute circuit.  Perform each exercise for 60 seconds and try to complete the entire circuit without stopping.  Take a 2-4 minute rest and then repeat the circuit again.  To add intensity perform a series of abs exercises during your rest period.  Not only is this a stellar legs and shoulders workout, but it’s a great way to get some cardio in without having to use those monotonous machines.  Good luck!  
Single Arm Clean & Press (60 sec each arm)
Single Arm Swings (60 sec each arm) 
Sumo Squat with Single Arm High Pulls (60 sec each arm)
Alternating Lunges with One Arm Press (60 sec total)
Single Arm Snatches (60 sec each arm)
Front Raises with Burpee (60 sec total)
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Exercise of the Day

Practice your plank holds people!  The Napoletan Fitness Client that holds the longest plank this week will receive a 60 minute massage from Gail Quinn at Massage on the Rocks in Westerville!
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Incorporating Fitness into Your Home Routine

No gym membership?  No worries!  Check out FitDeck Exercise Cards and design an in home workout with absolutely no need for equipment.  These cards are designed to make fitness fun.  While you can use them in several different ways, each card has a picture and description of an exercise suitable for beginners all the way up to people in great shape!

I would suggest snagging a deck of the bodyweight cards if you don’t have any gym equipment.  If you’re new to working out, or just getting back into the swing of things, try setting aside 5 cards each day and completing each of the five exercises for a minute straight.  Once that becomes easy try repeating the exercises for 2-3 sets each.  Work your way up to 10 exercises slowly and you’ll be performing some tough 30 minute in home workouts in no time.  Good luck!
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Exercise of the Day

Consider adding a set of burpees between your strength training sets.  This will help keep your heart rate elevated and burn a lot more calories than your regular lifting routine would allow.  Take the pushup out for a modified version and focus on the full squat, full extension, and recovery squat steps.  Good luck!
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1400 Calorie Meal Plan

If weight loss is one of your goals in 2012 keep in mind the importance of logging your food and keeping track of your calories.  I have yet to see this plan fail!  Stay consistent with your logging and you WILL lose weight.  It’s just a matter of how bad you want it!  Below is an example of a 1400 calorie meal plan.  Email me today at Jess@napfitpt.com for a free workout and to see how many calories YOU should be eating daily to reach your goal weight! 

Breakfast
¾ cup (C) cantaloupe cubes
¾ C 2% cottage cheese
5 whole-wheat crackers
Calorie-free beverage of choice
Lunch
Peanut butter and jelly sandwich (2 slices wheat bread with 2 tablespoons (Tbsp) natural, chunky peanut butter and 1 Tbsp all-fruit spread
1 medium apple
Calorie-free beverage of choice
Dinner
3 ounce (oz) broiled or grilled boneless chicken breast
5″ baked sweet potato, topped with 1 teaspoon (tsp) unsalted butter
Salad (2 C tossed field greens, topped with 1 Tbsp pumpkin seeds, ¼ C grated carrots, and ¼ C sun-dried tomatoes), drizzled with 2 Tbsp fat-free vinaigrette dressing
Calorie-free beverage of choice
Snack
8 oz low-fat yogurt, favorite flavor, topped with 1 Tbsp wheat germ
Calorie-free beverage of choice
Find more meal plans at www.RD411.com