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Get Fit Newsletter 23 October, 2016
Welcome to our newest members who I met in the last few weeks at the various health expos.

I just got done teaching a ChiRunning workshop this morning and it was awesome. Beginners (over 50 years old..I love this!) to runners who have been at it for a while but want to get more efficient in their movement so they can do it forever and get faster/go longer with less effort. Classes are filling up (see side of newsletter). By the way, I switched out the testimonial on the bottom right of the newsletter because I just got it a few weeks ago. I love getting these and this one is a great testament to process of learning ChiRunning.
Lots of good stuff in this edition so take a few minutes and check it all out!

Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen

P.S. I am having a special: Buy the month of November for rack and/or Running Camp, get December for FREE! (come and try your first one for free next week!) I also have a few free clinics coming up (see side)

P.S.S. I am very excited for the event on Sunday 10/23. I've emailed it out but there are still some spots available. I love hearing great stories from people who have changed their life (and those of others) with running. You could be next! Click here for more info.
Kill those cravings – once and for all
If you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt.

But while junk food tastes pleasing…it’s detrimental to your fat loss results.

Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the checklist on what classifies something as junk food:
  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…
4 Steps to Kill Junk Food Cravings
Picture the next 30 days of your life being 100% free of junk food. How would your results improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Clear Out the Junk
Step one is simple: get rid of all the junk food that you currently have in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on Healthy Snacks
Now you didn’t think I was going to let you starve, did you? Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.

Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be a smidge easier than the second…and so on. The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.
Reasons Why Sugar Ruins Your Health
Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:
  • Sugar contributes to obesity
  • Sugar suppresses the immune system
  • Sugar causes hyperactivity and anxiety
  • Sugar consumption contributes to disease
  • Sugar interferes with absorption of minerals
Fiesta Bowl with BBQ Tofu
When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

Servings: 12

Here’s what you need…
  • 1 (14oz) extra firm tofu, pressed and sliced
  • ¼ cup BBQ sauce
  • 2 cups red quinoa, cooked
  • 1 (15oz) can black beans, drained and rinsed
  • 1 small red bell pepper, seeded and diced
  • ½ cup canned corn
  • ¼ cup goat cheese, crumbled
  • 2 Tablespoons fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lime juice
  • sea salt and black pepper to taste
  1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
  2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!
Nutritional Analysis: One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g 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

Free Clinics

Tuesday 11/1 from 6:30-7:30pm atREI Tempe

Wednesday 11/9 from 6:30-7:30pm at REI Paradise Valley


ChiRunning 4-Part Workshop $120Tuesdays from 5:30-6:30pm 11/8, 11/15, 11/22, 11/29 at Blasted Barley 4 SPOTS LEFT

Sunday 11/27 from 7:30-11:30 am at Spooner Physical Therapy

ChiRunning 2-Part Workshop $120 Saturday from 10am-12pm 12/10 & 12/17 at Evelyn Hallman Park

ChiWalking 101

ChiWalking for Weight Loss 10/30 from 3:30-6pm SOLD OUT

ChiWalking for Gratitude 11/13 from 10:30am-1pm

ChiWalking for Stress Relief 12/17 from 1-3:30 4 SPOTS LEFT

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

Remix: Fast and Slow Cardio Intervals - Fun Fat Burning Cardio Workout

This is a fun workout that's going to sneak right up behind you and kick your butt. I was surprised at how badly my muscles were burning by the end of some of those intervals. Try it, and you'll see what I mean.

In this quick cardio workout we have six groups of two exercises; A Exercise & B Exercise. We'll be doing both of the exercises in the group for 20 seconds apiece, with no rest at all in between, twice through. Exercise A is a slow, low impact "recovery" version of Exercise B, which requires a full blown HIIT level of exertion.


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
Phone: 602-502-1859
Web: Visit My Website