If you have any questions or need assistance in a weight loss program, contact the personal training department of either Steel Fitness location: Allentown (610-973-1500) or Bethlehem (610-625-2717).
Monday, April 15, 2013
Thursday, March 28, 2013
Here is a healthy alternative to ice cream...and so delicious!
2 servings, 5 minutes prep
2 frozen bananas
2-3 tsp instant coffee or espresso
1 oz dark chocolate (I used 2 Isadelights Dark Chocolate squares) (chopped fine)
¼ tsp cinnamon
1. Remove bananas from freezer let sit for 5 minutes.
2. Break banana into chunks, put in food processor, pulse about 20 times until bananas are in small pieces, then blend until smooth.
3. Add coffee, chocolate and cinnamon, blend again until fully incorporated.
4. Serve and enjoy!
Recipe submitted by Linda Pagliaro, Personal Trainer at Steel Fitness Riverport
Wednesday, March 6, 2013
1. The glute bridge
This movement can be done in various forms. The most effective carryover for deadlifts would be laying on your back on the floor with the barbell across the hips. Feel free to use a pad or towel to add cushion. With the knees bent, drive the weight up by lifting the hips. This is a great low back/hamstring/glute exercise.
2. The rope pull-through Like the glute bridge, the rope pull through targets the hips, glutes, hamstrings, and lower back. Set the pin to the bottom on a cable station and hook up a rope attachment (any good gym will have lots of these). Stand facing away from the machine with legs slightly wider than shoulder width apart. Reach though legs and grab the rope. Standing tall, let your knees bend slightly and let the weight draw the rope back to the machine. Once enough of a stretch is felt in the hamstrings, drive the hips forward and stand back up straight.
3. The rack pull This exercise also the target is the low back, glutes, hamstrings, and traps. Place a barbell inside a rack on the safety bars. Set the safety bars at a height anywhere from ankles to knees. The movement here is the exact set up as a normal deadlift. The higher starting point enables the lifter to use heavier weight and train the top part of the movement as well as grip strength.
Incorporating these into your program will add lots of core strength and add pounds to your deadlift. Consult your trainer before trying these to make sure proper form is used.
Monday, February 18, 2013
Wednesday, February 6, 2013
“A” stands for attainable. Make your goals challenging, but realistic.
“R” stands for relevant. Set goals that get you to where you want to go!
“T” stands for timely. This is a big one! Make a visual to show your goals- a calendar or vision board work awesome! Giving yourself a strict deadline will motivate you to stick with your goals.
Good luck! Remember the Peronal Training Staff at both Steel Fitness locations are available to help you creat and reach your smart goals!
Written by Amy Wimer, Head Personal Trainer at Steel Fitness
Monday, January 28, 2013
- 2 lbs Ground Turkey
- 1 Medium Diced Onion
- 1 Tbls Minced Garlic
- (1) 28 oz Can Crushed Tomatoes
- (2) 15 oz Cans Diced Tomatoes with Chilies
- 2 Bay Leaves
- 7 Packets of no Calorie Sweetener
- 4 Tbls Tomato Paste 1 Bottle of Light Beer
- (1) 15 oz Can Beef Broth
- 2 Tbls each of Ground Cumin and Chili Powder
- 1 tsp each of Cocoa Powder and Dried Oregano
- (2) 15 oz Cans Great Northern or Navy Beans
- 4 oz Whole Wheat Spaghetti – broken into 2” pieces & cooked (feel free to sub your fav healthy pasta or brown rice)
- Salt & Pepper to Taste
Recipe from Jenn Washburn, Personal Trainer and Wellness Coach at Steel Fitness
Friday, January 18, 2013
If you have questions, one of our wellness coaches would be happy to speak with you. Call either Steel Fitness facility for additional information.
SF Riverport: 610-625-1717 or SF Premier: 610-973-1500