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Get Fit Newsletter 25 September, 2016
Dear Get Fit members,

In case you haven't received the last email I sent out, I'm having my 10 year business anniversary party next weekend! You must RSVP so click here if you want to find out more about it. The most important thing you need to know is that I'll be rolling out several new classes towards the end of this week and everything will be 2 for 1 next weekend! If you've ever wanted to take one of my ChiRunning classes this is the absolute lowest it will be (one of the 2 people must be a new customer).
I mean if Ila Brandli at 70 years old can be a runner, why can't you? (see my blog post below).
So whether you are a beginner and want to learn all the good habits first or are an experienced runner, I guarantee you will learn how to be the best runner you can be! (so we can run into our 70s like Ila!)
For anyone thinking about walking/running their first 5K or first 5K or 10K trail race, I have something special for that too (FREE!) Check your emails in the next few days for that too!

Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen

P.S. You don't need to be at the party for the 2 for 1 as I'll announce it next Friday and you purchase your classes online (although party participants who also purchase classes will also get a free The Running University Tshirt or tank top!)
Fat burning meal hacks
The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as we'll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! 

Here are our 7 most effective Fat Burning Meal Hacks...

(google them and you will find so many options!)

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder

Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

Fat Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

Fat Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. Gotta love those infusion water bottles.

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique. Let us know when your jeans start to feel loose around the waist!

 A consistent, challenging exercise program, like the ones that we provide for my clients, are the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of our programs today then call or email for the details. 

Let us be your #1 secret weapon in fat loss.
Are You Even Hungry?
When you find yourself reaching for a snack—WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 crunches, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed—and not only did you save yourself from empty calories, you burned extra calories as well!
Kale & Tomato Frittata
If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!

Servings: 6

Here’s what you need…
  • 6 eggs
  • 4 egg whites
  • ¾ teaspoon sea salt
  • ½ teaspoon black pepper
  • 3 Tablespoons nutritional yeast
  • ½ teaspoon dried oregano
  • 1 teaspoon olive oil
  • 2 cups kale, destemmed and chopped
  • 1 cup cherry tomatoes, halved
  1. Preheat the oven to 375 degrees F.
  2. In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
  3. Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
  4. Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!
Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein

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Blog: My Running Story

Running Marathons at 70?!

….and My Story Runs On….

Why are you limiting yourself? These are the words that struck Ila Brandli one day and turned her into a marathon maniac. She heard these words at 62 years old and hasn’t looked back since. Today, at the amazing age of 70, she has completed 150 marathons/ultras (8 of them are Ultras)! This number keeps changing as I write this blog…I can’t even keep up with her! She’s completed a marathon in each state twice! In February of 2015 she completed 8 marathons on 7 continents in 11 days in a row! (was supposed to be 7 but Antartica was fogged in)

Continue reading....
Lisa Pozzoni

The Running University
ChiRunning/ChiWalking Master Instructor


The Running University


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

Where FIT Happens. Start Today, Enjoy Tomorrow!

Magill Fitness


Magill Fitness on Facebook

KSarge Coaching
KSarge Coaching

Karen Lyons, Certified Personal Trainer

Healthy is a Way of Life, Not at Destination

KSarge Coaching


KSarge Coaching on Facebook

ChiRunning/ChiWalking Events
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

Wogging Yogis (Walking+Jogging+Yoga) with Karen

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
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Itsy Bitsy Workout
If you need to improve flexibility and you would also like an extra boost to heart health and body awareness then Yoga is definitely a good place to start especially this routine which uses relatively beginner friendly moves. If you are a true beginner and are not very flexible than just limit your range of motion as needed. Just keep at it on a regular basis and you will improve your flexibility in no time.



Happy Peeps
I received this email from Sara, a competitive runner who places in the top 3 most of the time at local races (or add anything else you'd like here that makes more sense). She took the ChiRunning workhop in May (I love an elite runner who understand the importance of always learning something new that can help them become a better runner!) and just started dabbling into trail running:

"As you know, I’m totally new to this sport but I feel stronger every time I get out there and more confident. I used to make the mistake of fighting graving when going downhill because I didn’t want to fall. But by my lean, I am able to use gravity to propel me forward and thus not slow down. I have intentionally not worn my watch for my trail races so far so I am not glued to my time/pace. It allows me to pay closer attention to my footing/landing and soak in the entire experience. So….on Saturday evening I felt strong and well fueled and hydrated and I wanted to do well and reminded myself of the techniques during our one hour drive. I got in the column and started the race with proper posture/lean and I was aware of my landing the entire time....Honestly, the 8K was the most technical race I have ever ran but ChiRunning helped me the entire time. I used my core for balance and I powered through the steep hills by pumping my arms and using my upper body."

...and by the way, she placed 3th overall!
Sara N. 6/27/16

More ChiRunning and ChiWalking Testimonials here
Phone: 602-502-1859
Web: Visit My Website