Helping people experience success
Complete the Napoletan Fitness Fit Legs Challenge!
100 Dumbbell Squats
90 Jumps w/ Jump Rope
80 Standing Hip Abductions (40 each leg) with heavy band
70 Reverse Lunges (35 each leg)
60 Jumping Jacks
50 Hip Rotations or “Fire Hydrants” on hands and knees (25 each leg)
40 Standing Hip Adductions (20 each leg) with heavy band
30 Dumbbell Deadlifts
20 Squat Jumps
10 Leg Curls with human resistance (sub heavy straight leg deadlifts if you don’t have a workout partner)
Complete as many rounds as you can in 30 minutes…
10 Kettlebell Swings
10 Pushups
10 Sit-ups
10 Burpees
Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. Complete 2 repetitions of each exercise in the circuit. Once you finish the circuit start over with 4 reps of each exercise. Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2! If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!
Pushups with Hip Rotation and Side Crunch
Alternating Lunges with Lateral Raise
Seated or Standing Heel Raises
Barbell Squat Press
Dumbbell Dead Lift with Shoulder Shrug
Alternating Lunge Jumps
“I think in terms of the day’s resolutions, not the year’s” — Henry Moore
This year make daily and weekly attainable goals rather than going for the gold right off the bat. How many hours do you want to dedicate to working out each week? What exercises do you hope to increase your weight or repetitions on?? Stay focused on these smaller goals and your major goal of losing 50 pounds or 10% body fat will come with time!
HAPPY NEW YEAR FROM NAPOLETAN FITNESS!
Why not give the gift of health for the holidays!? Napoletan Fitness is now offering gift certificates for personal training at a discounted rate! Get your friends, family, and co-workers anywhere from 1-8 in-home personal training sessions at special holiday prices. Up to two people can participate in each session. Get more details and get yours now by emailing jnapoletan@gmail.com or calling Jess at (614)-537-7588.
If it were half as easy to get into a routine as it is to fall out of them we would all be right on track more often than not. Unfortunately, that’s not the case. Listed below are a few tips to help you get back into a routine. Let’s face it, whether it be exercise, work, or day-to-day life, being in a comfortable and productive routine makes us feel a whole lot better about what we are trying to accomplish. Give it your best effort and get back on track!
Develop a plan. Sit down and figure out what it is that needs to be accomplished. Write your ideas down and look at them frequently to be sure that you’re doing your best to achieve them.
Work on one thing at a time. Even though there may be a long list of goals that you wish to achieve just focus on one at a time. This can help you avoid getting off track. The only way to achieve everything is to get each goal knocked out individually.
Start small. Instead of overwhelming yourself with your largest objectives, start small and work toward daily, weekly, and monthly goals. Once you feel as if your daily goals are consistently being reached, move on to weekly goals. Once you’ve got your weekly goals under control move on to monthly goals, etc. This is how you build a routine.
Reward yourself. As you begin to take back control not everything is going to go smoothly. Avoid beating yourself up over the days and weeks that everything did not go as planned. Getting discouraged will only delay your efforts. Instead, celebrate and reward yourself when things are going right; this will encourage you to stay on track. Just be careful not to reward yourself with things that are counterproductive to the goals you have in mind. (i.e. If your goal is to lose 30 pounds do not reward yourself with ice cream when you lose the first 5.)
Meditate on it. Some people are comfortable with this and others are not. Whether through meditation, prayer, or other means, we should always be conscious of the things we are trying to achieve. This doesn’t mean dwell on the things we haven’t yet accomplished, but remind ourselves that our tasks are achievable and that we are in control of our own destiny.
Staggered Pushup
Complete 25-50 of these on each side throughout the day. For higher intensity alternate after every repetition.
Come out and run or walk a 5k in support of our goal to help CRUSH Bills for Bekah on Saturday, Oct. 6th at Antrim Park. Please bring a $25 donation or an amount of your choice! Registration is at 8:00 a.m. and the “race” starts at 9:00 a.m.
Antrim Park is at 5800 Olentangy River Rd. Hope to see you there!
Complete the circuit below by performing each exercise for 45 seconds and taking 15 seconds of rest before you start the next…
Plyometric Pushups
High Knees
Reverse Flies
Mountain Climbers
Lateral Raises
Burpee Jacks
Plank Rows
“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Anthony Robbins
Consistency is the key factor in the achievement of any long term goal. Unfortunately, it often proves to be the toughest challenge we have to overcome. Here are a few tips that may help hold you accountable to a workout and/or nutrition program so that you can achieve the healthy feeling and image you’ve been striving for.