A BIG Congratulations to everyone who finished the Capital City Quarter and Half Marathons in Columbus this past Saturday! We had six people representing the Napoletan Fitness family downtown and they all did GREAT!! Cheryl Brown, Melissa Hura, Jessica Kielmeyer, Lisa Frank, Blake McAllister, and Chelsea Pardi, way to stick with your training and reach your final goal! You guys are awesome!!
CONGRATULATIONS RACHEL LAMBERMONT!
This post is overdue, but I want to make sure that Rachel gets some recognition on the website for her outstanding achievement of completing her very first 5k! After 12 weeks of training and starting at just a quarter mile at a time, Rachel was able to complete the Powell 5k last Saturday jogging the entire way.
Great work Rachel! This feat just goes to show your potential in regards to fitness and exercise. I’m so glad that you set this goal for yourself and stuck with it despite some of the mental and physical road blocks that we experienced during the way. I’m looking forward to helping you reach your next major goal. The sky truly is the limit!!
Positive and Present
“Your thoughts are the architects of your destiny.” – David O. McKay
Discover the power of confidence, positive thinking, and staying in the present moment. Take notice of the amount of thoughts that pass through your mind today that deal with either the past or the future. Stop giving those things so much attention and focus on the here and now. Where you are right now has the ability of being the best place you’ve ever been! Don’t ignore the present and wait for it to become the past. Take on a positive attitude and give this very moment your full attention.
Be confident in the decisions you make and the things that you do. Positive thoughts will create positive outcomes. Concentrate on the potential of this moment. Keep this mindset with you throughout the day. When you’re at work focus on work, but when you get home focus on your family or whatever it is that you enjoy doing with your evenings. When you’re in the gym focus on making the most out of your time there. Avoid the distractions of the past and the future and give everything to the present. Stay positive and the confidence will come.
The 500 Challenge
Consider modeling your next workout with this blueprint. Decide whether you want to do a total body workout or just one or two muscle groups. Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick. If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set. You may up your weight if it feels too easy, but do not go down in weight if you can help it. Once you finish your 10 exercises you will have done 500 repetitions. For added intensity shoot to finish this workout in 30 minutes or less. Good luck!
Outstanding Achievement!
CONGRATULATIONS TO RACHEL LAMBERMONT ON HER NON-STOP 2 MILE RUN!!!!! Rachel is in the process of training for a 5k that her and I are going to run together at the end of April. Rachel started her 5k training running only a quarter mile at a time. Over the past several weeks she has worked her way up to running 2 miles non-stop!
During yesterday’s run, Rachel’s determination trumped her uncertainty and she completed those two miles like she’d been running for years. CONFIDENCE IS THE KEY!!! The more success you experience, the more confident you will become. Awesome job, Rachel! Keep up the remarkable work!!
Experience Life!
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. …Explore. Dream. Discover.” – Mark Twain
Recognize each day for what it is – a chance to try something new. Whether it’s a new radio station, a new route to work, or a new exercise, dare to try something different today and every day from here on out. Don’t take life’s options for granted. When it’s all said and done you’ll be more satisfied to try something different and fail than to not try it at all. Experience life. This might be the only one you get!
Easy & Healthy Dinner Choices
Easy…Healthy….What more could you ask for? Use what you’ve got in your kitchen to your advantage. The last thing most of us want to do after working all day is come home and start cooking a meal. Wouldn’t it be nice if the meal was waiting on us as we walked through the door? It can be! Throw a few chicken breasts in the crock pot with a low sodium marinade before you leave for work in the morning. You’ll be coming home to a delicious smelling house and a ready-to-eat main course. Heat up some veggies or cut up some fruit and dinner is served. Simple storage for leftovers and easy clean up are two more reasons to give this method a shot. Find more healthy slow cooker recipes here and stop making things harder than they need to be!
Lower Body Circuit
Complete this lower body circuit as quickly as possible without sacrificing good form. Take a two minute rest and start again with a goal of beating your original time. Rest for two more minutes and complete the entire circuit again shooting for your best time yet! All you will need is a set of dumbbells and an optional kettlebell. Female beginners should start with 10 pound weights and work their way up. Male beginners and experienced females should try this circuit with 15-20 pound weights. Intermediate men and advanced women should complete the circuit with 25 pound weights. More advanced men should try 35-45 pound weights. Choose a weight that is challenging but reasonable.
25 Squat Jumps (no weight)
10 Alternating Lunges w/ a Twist on Each Leg (one weight)
15 Sumo Squats (one weight)
20 High Knees on Each Leg (no weight)
15 Dead Lifts (with both dumbbells)
25 Kettlebell or Dumbbell Swings (one weight)
10 Burpee Jacks
Looking to set the bar high? Beat the trainer’s best time of 3:56! Good luck!! 🙂
Healthy Mind, Healthy Body
Have you ever considered meditating? Having a healthy mind is just as important as having a healthy body. If you struggle to obtain peace of mind, have trouble focusing, or battle with things like rage, stress, and anxiety, meditation may be the solution. Some studies even suggest that meditation can reduce chronic pain, increase breathing efficiency and lung capacity, and develop recognition of compulsive behaviors. Chances are you could benefit from meditation. It certainly won’t hurt you, so why not give it a shot?
Of course, most people are quick to say that they don’t have time to meditate. Other people believe it’s too complicated. If you don’t feel like you have the time, or just plain don’t know where to start, check out Victor Davich’s 8 Minute Meditation Method. It’s not too tough to wake up eight minutes earlier each morning or go to bed eight minutes later each night considering the benefits that meditation may provide. If you think that meditation is too complicated, it may be due to your inability to concentrate for extended periods of time. ***BONUS*** You have to start somewhere, and the more you meditate the easier focusing becomes. You just have to promise yourself to stick with it.
The bottom line is that there are so many things that would seem easier to us if we had consistent mind control. Going to the gym, cleaning the house, and dealing with our children on a sugar high would not seem half as bad if we were able to experience a feeling of peace within our minds each day. To know that peace of mind exists is a comforting feeling. To have control over our own peace of mind is euphoric. Find out for yourself, but don’t try it until you’re ready to commit. It’s easy to give up, so get it in your head that you’re going to stick with it no matter what it takes. Commit to at least a month of daily meditation and experience the difference a healthy mind brings to your seemingly hectic life.
Exercise of the Day
Jumping Jacks with Shoulder Press
Check out the link above and add these to your next shoulders workout to keep your heart rate up in between sets. Add a squat to the outward part of the jumping jacks to work those legs and up the intensity.