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Get Fit Newsletter 20 August, 2017
Dear Get Fit members,

Thanks again for being patient with the emails this week about the Ladies Training Program!  I was so excited about it that I wanted to make sure that everyone on this newsletter had first dibs.

Hope you enjoy the tips below!  I'll admit, since I'm not in "training mode" right now, I've let my food intake get a little out of control and of course I'm also running less.  I've gained a few pounds (close to 10!) and I know when I follow the rules below, it takes me little time to get back to my goal weight. (And when I am focused, the shredded chicken recipe below, is in my fridge a lot because I can add it to just about anything!)



Have an amazing weekend!

Your Friends in Fitness,

Lisa & Nancy



How to CRUSH those last 10 lbs

Got a frustrating few pounds left? 

You've been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it's no longer showing in pounds lost, inches shed and compliments gained.

What gives? That's seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are our 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

Yeah, yeah, we know you’re eating cleaner than you’ve ever eaten before, and that you’ve eliminated the junk food that you used to enjoy. But don’t tell me that you’ve taken all of the sugar out of your diet.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.

If it has sugar grams then start avoiding it.

Turn to the natural, sugar-free sweetness of stevia when your sweet tooth really needs a pick-me-up, rather than to fruit, honey or other wholesome sweeteners.

There’s even stevia-sweetened chocolate on the market that you could enjoy! Or make your own sugar-free chocolate at home by melting down unsweetened chocolate and adding in liquid stevia to taste.

Foolproof Step #2: Eat Small Frequent Meals

Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker?

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!

We're here to get you there even faster. Don’t wait another minute. Call or email me today and let’s crush those last 10 together!

Daily Quota and Big Goals

You have some BIG GOALS in that brain of yours! Good for you! Big Goals give us the purpose and meaning that we need to live a fulfilling life.

The way to reach your Big Goal is to put daily quotas in place. These are the little steps that add up to the achievement of your Big Goal. You can also pick one unhealthy habit/food item to take away every week and add one healthy habit/food item every week.

In writing a book, the daily quota is typing a minimum number of words per day. In fitness, your daily quota is the workout and clean eating that you’ll do.

Put your own daily quotas in place, and each day you’ll travel closer to the achievement of your Big Goal. Go get ‘em!

Slow Cooker Pulled Chicken

Having healthfully prepared protein on hand for on-the-go meals is a MUST when it comes to packing healthy meals to eat throughout your day. Put 4 to 6 ounces of protein (like this amazing pulled chicken!), a handful of cooked veggies and a handful of fresh arugula in a little Tupperware and drizzle on a bit of homemade balsamic dressing for a simple, quick, get-lean meal.

Eating small meals every few hours consisting of protein and veggies is the most reliable way that I know of to drop body fat and maintain a steady flow of energy throughout the day. It’s pretty darn tasty too, when you make the meals yourself!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 ½ lbs bone-in, skin-on chicken breasts
  • 1 ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup chicken broth
  • 1 Tablespoon tomato paste
  • ½ teaspoon sweet paprika
  • 1 teaspoon minced garlic
  • 2 bay leaves

Instructions

  1. Rinse the chicken breast and pat dry. Season with the salt and pepper on all sides.
  2. In a slow cooker, whisk the chicken broth, tomato paste, paprika and garlic. Add the seasoned chicken breast and the bay leaves. Cover and cook on high for 3 hours, flipping the chicken after 1 hour.
  3. Transfer the chicken to a cutting board and let cool for 20 minutes. Strain the broth. Use two forks to gently shred the chicken, discarding skin, fat, cartilage and bones. Store the chicken and broth separately in the fridge to use for up to 4 days. Enjoy!

Nutritional Analysis

One serving equals: 191 calories, 5g fat, 3g carbohydrate, 1g sugar, 960mg sodium, 0g fiber, and 34g protein.

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Blog: My Running Story

Monument Valley 50K: Race Report

….and My Story Runs On….

Wow! Where to even begin?  I know I have to keep this succinct but very hard to do, especially for those of you that want to get a detailed report about the race and what to expect if you plan on doing it. (I took a lot of photos so I’m placing some strategically within the blog post and the rest at are at the bottom with a more detailed race report)

Continue reading....

Lisa Pozzoni

The Running University
ChiRunning/ChiWalking Master Instructor

Walk.Run.Play!

The Running University

602-502-1859

The Running University on Facebook
Magill Fitness
Nancy Farrington, Certified Personal Trainer

Where FIT Happens. Start Today, Enjoy Tomorrow!

Magill Fitness

602-703-7822

Magill Fitness on Facebook

ChiRunning/ChiWalking Events

Free Clinics: ChiRunning/ChiWalking:
REI Tucson Wednesday 9/6/17 from 6:30-7:30pm Performance Footwear Tucson 9/12/17 from 6:30-7:30

NEW! Get In Touch with Your Inner Turtle​
Sole Sports Tempe Wednesday 8/23/17 from 6:30-7:30pm
Sole Sports Glendale Thursday 8/31/17 from 6:30-7:30pm
REI Paradise Valley 9/21/17 from 6:30-7:30pm (just confirmed and not on their website yet!)

ChiRunning 
9/23 from 8am-12pm at the Tucson Medical Center $135

More classes coming soon!

ChiWalking 
TBD

More Fun, Fitness Events...
Running Camp: Women Only (1st one is free)at ASU Research Park with Lisa

Track Workout for Walkers & Runners (1st one is free) at Dobson High Track with Lisa

Fitness In the Park with Nancy
at Dobson Ranch Park

Running for Brews at Blasted Barley in Tempe every Tuesday night at 7pm -5K (3.1 mile) More or less, walk or run, drink or don't...we are a social running club-drinkers wtih a running problem
rfblogo1.jpg
Itsy Bitsy Workout
"The “Core”, is a band of muscles that wrap around your waist and roughly extends from the base of the rib cage to the crest of your hips.

Though you may not realize it, the muscles that make up the core are some of the most important muscles in the body. The reason they are so important is because if any one of these muscles fails, your ability to do even the most simple tasks can all but disappear. Just think about what it would be like to not be able to bend over and tie your shoes, pick up literally anything, run, walk or even stand. For anyone who has ever had back issues you know what I am talking about."

 

 
 

Happy Peeps
I think I’ve done your class 3 or 4 times now, and every time, I pick up something new.When I first took your class, I was a gigantic heel striker, reaching way out in front, straight-legged, and completely airborne… and could barely walk because of associated knee problems .You probably don’t recall, because it was years ago, but I first came to your class because I didn’t think I could ever run again, and you were my last-ditch effort.There are really no words for how grateful I am for ChiRunning, for your class, and for you personally, because you’ve helped me see that I’m not crazy for thinking I can run for the rest of my life. What runner doesn’t want to run forever??? You told us at that first session that it’s a journey, and it really is. I am not the runner I was when I first came to you. I won’t be the same runner in 10 years. I’m better now, and I’ll continue to evolve in the future. I love that I learn something every time I lace up my shoes. Whether it’s an AHA moment about my cadence or how I’m holding my shoulders, I become aware, and I learn, and I adjust.As I’m getting older, I’m even more aware of minor adjustments and changes, and ChiRunning has helped me understand what’s going on and how to accommodate my ever-changing needs.
Kim C. 10/12/16

More ChiRunning and ChiWalking Testimonials here
Email: easyfitnesssolutions@yahoo.com
Phone: 602-502-1859
Web: Visit My Website