Subscribe to Our Newsletter
Get Fit Newsletter 4 December, 2016
Dear Get Fit members,

I'm glad I did everything but the opening paragraph before today. Did my 5th 50K today (remember I was never planning on running a half marathon!) and I'm exhausted. I just posted some pics and comments on my Facebook page but a blog will be coming soon. I'll be sending another email in a few days with some reminders about our December events. Some are highlighted in the newsletter but not all of them...
Enjoy!

Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen
Eating for fat loss
By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. We suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced
Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Eat-For-Fat-Loss #2: Don’t Put a Label On It
How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence. It will become a well balanced lifestyle!

Eat-For-Fat-Loss #3: Have Patience
Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan
This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don't’s for your clean eating plan—and please feel free to reach out to us to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life.

Talk soon!

If your food "issues" are about changing habits, you may want to consider this amazing class that my friend Maya, from Healthy Habit Solutions, is hosting on January 21st : Emotional Eating: One Day Intensive
Clean Food: The Basics
What food should you consider clean? We’ll give you a hint: not foods that come packaged and processed.

The healthiest, cleanest foods are ones that are wholesome and untouched…as nature intended. Whole fruits, vegetables, greens, nuts, seeds, eggs, seafood and lean meats. Stick with this list of natural foods and you’ll be eating very clean.

Steer clear of any food that has been manufactured, processed and packaged. These are most definitely not clean and will lead to pounds gained.
Pesto Zucchini Boats
Here’s a simple, delicious vegetable side dish that your whole family will love. It’s a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal. This is clean eating :-)

Servings: 4

Here’s what you need…
  • 4 small, organic zucchini
  • ¼ cup kalamata olives, seeded and chopped
For the Pesto
  • ¼ cup raw pecans
  • 1 cup fresh basil leaves
  • 2 cloves garlic, chopped
  • 2 Tablespoons olive oil
  • ¼ cup nutritional yeast
  • 1 teaspoon lemon juice
  • ½ teaspoon sea salt
Instructions:
  1. Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
  2. Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
  3. Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.
  4. Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!
Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
Blog: My Running Story

My Next Big Running Goal On My Birthday Weekend….and My Story Runs On….


This is one of the many things I love about running. Of course everyone has their own running story and you should NEVER compare yourself to any other runner. But for me, I love the idea of continuously pushing myself to the next level. As they say, life begins at the end of your comfort zone and I can attest to this! Earlier this year I did my first 50 Miler at Antelope Canyon the day after my birthday. Even though I finished dead last, I felt strong and really enjoyed it (I know, crazy talk)…so of course the next goal is to push myself to the next distance level…sooooooo

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

KSarge Coaching
KSarge Coaching

Karen Lyons, Certified Personal Trainer

Healthy is a Way of Life, Not at Destination


KSarge Coaching

602-463-5136

KSarge Coaching on Facebook

ChiRunning/ChiWalking Events

Free Clinics

Wednesday January 4th, 2017 from 6-7pm at Performance Footwear in Tucson-RSVP via email to: Chi@performancefootwear.net

Thursday January 19th, 2017 from 6:30-7:30pm at REI Tucson (click to RSVP)

ChiRunning

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

ChiHIlls (Alumni Only) Saturday 12/10 from 1-3pm

ChiWalking 101

ChiWalking for Stress Relief 12/17 from 1-3:30 4 SPOTS LEFT (Alumni can come and just attend the last hour for the actual walk for $10)

Beginner Trail Running: 3:45-4:45pm on 12/17 $10

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 on 12/4, 12/11 & 12/18

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
5 Minute Butt and Thigh Workout - Butt Lifting, Thigh Toning Workout

In under 5 minutes, this butt and thigh workout thoroughly engages your muscles for a quick and effective burnout style routine. If you have any doubt that you can see benefits from a quick 5 minute workout, we urge you to try this one to see for yourself.






Source: FitnessBlender.com




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