Author: Jess

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Pack Your Lunch

Pack your lunch today.  If you’re used to eating out for lunch you’re probably used to lunch being your “high-calorie” meal.  Pack a reasonable lunch today and enjoy your dinner more tonight.  If you have a lunch box this cool, you may even make a few new friends!!  (No promises on that last part.)
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Do 100 Squats

Find time in your day to do 100 squats.  That can be four sets of 25 or ten sets of ten!  You can do them at the gym or in your living room while you’re watching tv.  This won’t take more than a few minutes out of your day, but with good form, you’ll be feeling like you did something tomorrow!
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Park Far Away and Walk

It’s getting a little warmer outside!  If you’re going out today take this opportunity to park far away and walk.  It doesn’t seem like much, but it’s something small you can do at each stop throughout your day.  It really starts to add up! 
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Have Fun this Friday Night!

Whether it’s dancing, bowling, making a splash at the indoor water park, or hitting the rec center for open gym, make tonight an active Friday night.  Find a way to burn calories and have fun at the same time.  You never know, it might stick with you and become a part of your routine you can look forward to!
Below is an idea of how many calories you can burn in an hour of activity (these numbers are based on a 150 pound woman and were found at www.fitday.com):
  • Dancing ~ 210
  • Bowling ~ 120
  • Leisurely Swimming ~ 300
  • Sledding or Tubing ~ 360
  • Downhill Skiing or Snowboarding ~ 230
  • Curling ~ 180
  • Ice Skating ~ 360
  • Basketball ~ 300
  • Volleyball ~ 120
  • Racketball ~ 360
  • Soccer ~ 360

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Log Your Food Today

IT’S ONE DAY!  Log your food to get an idea of how close you are to where you need to be.  Eat like you normally would and use loseit.com to figure out how many calories you’ve eaten at the end of the day.  Weight fluctuation can be directly linked to the number of calories you’re eating each day.  “Lose it” will tell you how many calories you should be eating whether you want to lose, gain, or maintain the current weight that you’re at.  Just see how you’re doing.  Maybe you’re right on the money!  Or maybe this will be the motivation you need to keep logging what you eat and finally commit to reaching your weight related goals.
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Rock the Plank!

Take some time out of your Tuesday to see how long you can sustain a plank hold with good form.  Make sure your hips are parallel with the ground and you’re taking deep breaths in and out as you hold the position.  Write down your time and make it your goal to improve on it little by little.  If you can hold it for 30 seconds today, make it your goal to improve to 32 seconds tomorrow.  With a two second increase each day, you’re looking at adding almost 30 more seconds to your plank by the end of the month.  Good luck rocking the plank!
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Try a New Exercise

Whether you’re in the gym or at home, pick a new exercise to try today.  Email Jess@napfitpit.com or visit www.youtube.com and search a particular muscle group for new ideas.

All too often, we get in the habit of doing the same type of exercises over and over.  Switching it up is the best way to steer clear of a plateau.  Try something new today to avoid slowing down your progress.

Unfortunately, for my Steeler Nation family, I don’t have any good exercises for a broken heart.  Get up and get moving today…there’s always next year?