Author: Jess

Posted on

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)
Posted on

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!
Posted on

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!
Posted on

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!
Posted on

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
Posted on

Outstanding Effort and Achievement Award!

The “Outstanding Effort and Achievement Award” for last month goes to Jackie Haight and Laurie Grega!  Their consistency and exceptional effort has helped earn them the award and there are no signs of either of those facets dwindling.  The three of us began training at the gym together and have been doing in home training for all of 2011.  
During the spring and summer, these two were some of my only clients brave enough to conquer my infamous Alum Creek workouts week in and week out.  There are few who work as hard as these two do every single time they train.  Dedication is an understatement when it comes to Laurie and Jackie.  They have certainly made fitness a priority this year and it definitely shows!
Jackie never hesitates to push herself a little further during our workouts.  She frequently requests workouts that most people dread and finishes a good amount of them without even breaking a sweat.  Jackie is committed to performing weekly cardio on her own and still spends a good amount of time in the gym lifting.  She’s always looking for the next challenge and I have yet to see her fail.  Keep up the great work, Jackie.  I will do my best to keep the challenges coming!  
Laurie is one of the toughest people I train.  Her and I have trained together for almost three years and I’m not sure I’ve met anyone more driven.  Although she has struggled with an injury for the better part of this year, it has become more of a motivator to her than a setback.  Where other people would be quick to give up or give in, Laurie pushes even harder until she achieves the task at hand.  She is committed to doing pilates once a week in addition to our training.  Being able to work with Laurie for the past three years has allowed me to watch her progress in both strength and stamina.  This year has been full of new achievements, Laurie.  Keep up the great work; I can’t wait to see what’s next!  
Getting to know the both of you has been the best part of our training.  I truly look forward to our sessions and catching up each week.  Between Jackie’s stories and Laurie’s music selection there is never a dull moment at the Grega household.  I can’t think of a better way to start my Fridays than hanging with you guys! 🙂