Have No Fear!

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."  - Robert Cushing

No more excuses!  If you want something go out and get it!  You're the only one who can truly stand in your way.  Make your health and wellness a priority, not just for yourself, but for your family as well!!  Set a goal and reach it by the end of the month.  You'll be surprised at how good it feels to accomplish something for YOU!

Exercise of the Day

Add sumo squats to your legs routine to help work your inner thighs and butt.  Keep your feet slightly wider than shoulder width and your toes pointed out.  Keep your chest up and your weight on your heels making sure your butt stays back like you're sitting in a chair.  Hang on to a weight if you're looking for ways to add intensity.  You may also consider adding a jump to increase your cardiovascular activity.

Tabata!

Looking for a change in your workout routine?  Try your next workout in the form of a Tabata workout from CrossFit.  Tabata workouts are bringing a specific type of interval training to the forefront of the fitness world right now.

All you need to do is choose a series of exercises and use time rather than repetitions to complete them.  Perform your first exercise for twenty seconds followed by ten seconds of rest.  Repeat that circuit eight times straight before moving on to your next exercise and doing the same thing.

You'll be surprised at how tough this can get!  Be sure to adjust your weights properly before beginning.  Don't expect to use the same weight that you would use for a ten repetition set.  This has a lot to do with muscle endurance and you WILL be struggling to get through the last few sets if you've chosen the proper weights.  

Congratulations Cheryl!

CONGRATULATIONS TO CHERYL BROWN FOR HITTING HER 2011 FITNESS GOAL OF SWIMMING 72 LAPS NON-STOP!!!!!  

Her smaller quarterly goals and determination allowed her to reach her ultimate fitness goal for last year.  She told me, "I was going to do it no matter what,"  and she came through on that promise.  Congratulations, Cheryl!!  Keep up the spectacular work!!!  Getting your text with this BIG news was the highlight of my week! :)

Be Persistent and Achieve Success!

"Success is the sum of small efforts repeated day in and day out."  - Robert Collier

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)

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!