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Get Fit Newsletter 19 March, 2017
Dear Get Fit members,

I love first time experiences! It's a great way to push yourself outside your comfort zone and running continues to provide me with opportunities to do this myself and help others! Last weekend I was honored to be part of a road Ragnar team with Girls On The Run. We raised money and awareness for my favorite charity! Next, I'll be doing 50Ks on back to back weekends. Next Saturday in Monument Valley and the following weekend is Crown King. I've been coaching several ladies through Aravaipa's Women's Ultra Training Program. It's a first 50K for most of them and I love love this part of my job!

For those ladies that are not ready for an ultra yet but want to be part of an awesometraining program with a cool coach (me!), check out our next one! 6K, 13K, & 27K options for a fun race in Flagstaff in June!

We love to help our clients reach goals they never thought possible and would love to have you join us for any of our fitness programs!

Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen

P.S. Speaking of Girls On The Run, join The Running University team and use code TRU10 for 10% off for our spring 5K! It will be their first 5K!
To Scale or Not To Scale
When working towards a fat loss goal the question arises of how to best utilize the scale.

Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you organically look and feel?

Here’s a closer look at each method:

The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale everyday.

Weight yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.

Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study, published in 2015, researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.

Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.

The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.

Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self esteem will be untouched and you’ll experience a form of freedom.

Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.

The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.

Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.

Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.

The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.

If you hate the scale but know that daily weigh-ins are the best way to keep you on track then bite the bullet and do it.

We are also big fans of NSVs (Non Scale Victories). This can be anything to that old pair of jeans fitting again to noticing how much better you are sleeping. Making lifestyle changes brings many benefits that are not just scale related!

Remember, we are here to support and propel you in your fat loss transformation. If you aren’t currently one of our amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!
3 Steps to Weigh Yourself Right
To ensure that you’re getting an accurate read when you jump on that scale keep the following steps in mind:

Time: Always weigh yourself at the same time of day, preferably first thing in the morning after going pee.

Clothing: Wear the same type and amount of clothing, or (if in the privacy of your own home) weigh without clothing.

Journal: Keep a log of your weight along with the date to create a history of data to assist you towards your fitness goal.
Chicken and Butternut Squash Salad
When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food :-)

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 1 Butternut Squash, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sweet paprika
  • ⅛ teaspoon ground cumin
  • ¼ teaspoon sea salt
  • 6 cups Arugula
  • 2 cups leftover roasted chicken, chopped
  • 5 Dates, pitted and chopped
  • ¼ cup sliced almonds, toasted
  • 1 avocado
Instructions:
  1. Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
  2. Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
  3. Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!
Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

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Blog: My Running Story

Black Canyon Race Report: 2017 Mud Run

My Story Runs On….
Where to even begin? One of the recent facebook posts about this event was something like “people will be talking about the 2017 Black Canyon Ultras for years to come.” And the memories will probably not be pleasant for most of us.

First of all, I want to give a huge congratulations to everyone who participated. Whether you finished, dropped from the 100K to the 60K, or DNF’d (Did Not Finish). The weather conditions were ridiculous and just being out there was an amazing feat! Also a huge thank you to all the volunteers and Aravaipa staff who were out there taking care of all the runners!

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
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

Low Impact Workout for Beginners - 40 Minute Total Body Beginner Workout

"In this video we go through two set of 10 repetitions, meaning we will do 10 motions of each exercise, pause for a small rest then complete another 10. Now, though that is what we use in the video you do have to or need to start there. In fact it would be better to start with just a few repetitions (4-6) and only do one set until you know how your body will react to the entire routine.
One of the best pieces of advice I can give to beginners is this; no matter how quickly you want to see results take your time and progress slowly. If you start well below what you think you are capable of and slowly increase it will not only improve your chances of sticking with an physical fitness routine but it will also drastically reduce your chances for injury and overtaxing yourself and giving up." Fitness Blender






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