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!

Happy MLK Day from Napoletan Fitness!

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward."  - Dr. Martin Luther King Jr.

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!

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

HAPPY NEW YEAR FROM NAPOLETAN FITNESS!

HAVE A SAFE AND HAPPY NEW YEAR!  THANK YOU FOR AN AMAZING YEAR OF SUCCESS IN 2011!

Exercise of the Day

Try This New Bodyweight Workout!

Complete this new bodyweight workout for time and then repeat 2-4 more rounds to see if you can do better.  Check this and other workouts out on Pinterest.