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Get Fit Newsletter 29 November, 2015
Dear Get Fit members,

Just taught 6 more people how to run without using their legs ;) It sounds so counterintuitive but this is one of the secrets of ChiRunning. Most people use their legs way too much which causes injuries and uses up way more energy than necessary making it harder. Anyways, I'm telling you this because I had a request for one more workshop this year which is happening next Sunday (see side of newsletter)...also happens to be the day after my 2nd 50K! Looking forward to another awesome weekend.

This is the time of the year where it's easy to let yourself go with the food, holiday parties, etc....don't make it harder on yourself and make sure you are balancing any overeating with exercise. We are counting our calories just to stay in check!

Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen
Click here for this amazing deal! Get your Holiday shopping all done ;)StorePgHoliday2015.jpg

What’s Better for Weight Loss: Diet or Exercise?
You want what millions of other people do—to lose weight. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient way to do it.

Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. Without further ado, we present the contenders for your weight-loss attention…

In the Left Corner: Diet

While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

In the Right Corner: Exercise

Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.

There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure your weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that!

Who Wins the Battle?

More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw.

If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.

So stop pitting diet against exercise and do both. Your good health and thinner self await!
Guarantee Your Success
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today and get a 5-week head start on your New Year’s Resolution. Imagine all of the progress that we will make together in 5 full weeks! You will enter 2016 looking and feeling like a whole new you.

Let’s set your results on fire!
Cauliflower, Kale and Chicken Sausage Casserole
Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Servings: 6

Here's what you need:
  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • Pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided
  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.
Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

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Blog: My Running Story

Say Bye to Your Pumpkin Pie

One of the reasons I run is because I love food! When I run more I get to eat more ;)Running is a great way to burn calories for weight loss but also for maintenance.

I always tell my clients, especially during days when you know you are going to be eating more than normal, to start their day burning more calories. Join a local Turkey Trot, get out on a nice walk after your Thanksgiving Dinner, google Thanksgiving workouts and complete one.

Continue reading here.......

Thanks to One Accord for hosting my ChiRunning workshop!

Experience Manual Physical Therapy
Happy Peeps
You are very knowledgeable about the Chi Running style and organize it into easy to understand cues to help us on our way! I know that can be difficult as people struggle in their body awareness. This is actually the first time my running form has been broken down on film! I always knew I had something weird going on, but it is hard to figure out without video. I am going to ask around the clinic to see if we can further narrow down what is going on with that L leg!

What did you like most about the class?
EVERYTHING! It was very refreshing to learn an actual style of running instead of just running as it is hard to critique yourself.
What did you like least?
I honestly cannot think of anything. You covered all bases, gave everyone a fair amount of attention, and I think helped every single person on their journey to becoming a better runner.
What would you like to spend more time on?
I think it would be cool to do video analysis after the course to compare.
What did we spend too much time on?
Nothing, it is a fast paced class packed full of useful information.
Karl Burris PT, DPT, Class of 9/28/15

More ChiRunning and ChiWalking Testimonials here
Lisa Pozzoni

The Running University
ChiRunning/ChiWalking Master Instructor


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Nancy Farrington, Certified Personal Trainer

Where FIT Happens. Start Today, Enjoy Tomorrow!

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Karen Lyons, Certified Personal Trainer

Healthy is a Way of Life, Not at Destination

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Fun 10 Minute Abs and Obliques Workout - Quick 10 Minute Abs Workout for A Toned Stomach

Grab some comfortable clothes, turn on some music that motivates you, and tackle this quick but effective 10 minute abs and obliques workout.

This one is fun because the intervals are short enough that they don't leave you completely exhausted or burnout


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