Outstanding Effort and Achievement Award!

Bernadette Romelfanger is the recipient for July's Outstanding Effort and Achievement Award!  Bernie and I have been training together for almost three years and if there is one thing I've learned about her it's that she never lets up.  Her tireless efforts have helped to boost her strength and endurance tremendously.  Many of the exercises that proved to be tough when we started are beginning to seem effortless now, which keeps me, as a trainer, on my toes!

This year alone, Bernie has lost inches in her waist, hips, and thighs, and has brought her body fat percentage down almost 2%.  She is committed to working out on her own three days per week in addition to our two training sessions on Wednesdays and Fridays.  Her consistency has been unfailing in the entire time I've known her, and because of that she is now able to complete some of my toughest workouts week in and week out.

Bernie, working with you over the past few years has been a privilege.  I look forward to training you each week and I am appreciative of your outstanding efforts.  You truly do challenge me as a trainer and I am thankful for that.  You work exceptionally hard, and even when I try to get you to complain you don't!!  We've come a long way from where we started and I'm looking forward to seeing where we end up.  Keep up the great work and it will continue to pay off.  You're workout ethic is the definition of "giving it 100%" and I love that about you.  Keep giving it your all!

Just a Quick Reminder...

Get active today!! :)

Viewing "Failure" as a Necessary Part of Success

"In order to succeed, you must first be willing to fail."

- Anonymous

Whether you've been working toward your goals all year or you're just getting started, it is important to remember that fitness goals are never attained over night.  Instead of getting discouraged because you haven't lost twenty pounds or haven't been able to run a consecutive mile, set a smaller goal you can accomplish in the meantime.  Before you can lose twenty pounds you've got to lose five.  Likewise, before you are able to complete a mile you've got to execute a quarter mile.

Use small goals to encourage yourself to stay on track.  When you're developing timelines for your larger goals make sure they are realistic.  If you don't lose twenty pounds in twenty weeks or less don't look at it as complete failure.  Keep at it and the twenty pounds will come off.  The key to success is consistency.  Use your stumbling blocks as reason to keep going and you can achieve the impossible!

Eating In Rather Than Out

One way we can avoid eating junk and taking in too many calories is by choosing to cook more at home.  If you find yourself eating out several times during the week try to substitute one or two of those days with a home cooked meal.  Eating in may be a simple way to clean up your diet and save some money for the luxuries in life like in home personal training! ;)

Check out www.supercook.com for home cooked meal ideas.  This website allows you to list the ingredients that you've got in your kitchen in return for free recipes that don't require a trip to the store.  It's a nice and easy way to make a meal with what you've got and learn some new recipes in the meantime!

10% OFF For Napoletan Fitness Clientele!!!

I have told most of you about this wonderful personal chef service and all that it has to offer!  Now I'm SUPER excited to announce the fact that Melissa has been kind enough to extend a 10% off special to the Napoletan Fitness clientele!!  Take advantage of this while you can and contact Chef Melissa via email at ChefMelissa@DinnerRescueCrew.com.  Her delicious meals have yet to disappoint!!  Enjoy!

Cutting Back on Sodium

We often get caught up in looking for low-fat and low-carb options while completely overlooking the amount of sodium a certain dish may have.  It's important to pay close attention to how much salt you are taking in.  Meals that are high in protein are often times high in sodium as well.  Pay close attention to how meat is marinated and how much sodium is present.  Below are a few tips in cutting back on your sodium intake.  Consider using these tips to your benefit and cleaning up part of your diet in the process.

1. Mix low-sodium foods with regular foods

2. Add pepper, rather than salt, to a dish that needs more flavor

3. Switch to kosher salt.  (coarser salt means less sodium per unit value)

4. Be on the lookout for non-salt sources of sodium (MSG, sodium citrate, baking soda, etc)

5. Drink water over sports drinks

6. Eat regular potato chips over flavored potato chips

7. Use lemon juice as a marinade or to add flavor


8. Eat potassium to counter the sodium you do take in

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