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Get Fit Newsletter 22 May, 2016
Dear Get Fit members,



Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen



Simple enough, right?
Not happy with your body?

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First, block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish and steamed broccoli?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:
  • Refined sugar / corn syrup
  • Fried / fatty food
  • Full fat dairy food
  • Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
  • Scrambled egg whites, sliced tomato and steamed spinach.
  • Whole grain oatmeal, a scoop of protein powder and sliced fruit.
  • Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
  • Dark baby greens topped with chopped chicken breast and diced tomatoes.
  • Albacore tuna (packed in water), mixed with finely chopped cucumber.
  • Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
  • Grilled white fish, sautéed spinach and whole wheat couscous
  • Baked chicken breast, steamed broccoli and brown rice
  • Try the recipe for Cajun Salmon with Roasted Cauliflower and Broccoli below.
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.
Not Another Diet
When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.
Easy Bake Cajun Salmon with Roasted Cauliflower & Broccoli
This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

Here’s what you need…

Roasted Cauliflower & Broccoli:
  • 1 head cauliflower, chopped into florets
  • 1 head broccoli, chopped into florets
  • 2 Tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic, minced
  • ½ lemon, juiced
Cajun Salmon:
  • 2 (4-oz) salmon fillets
  • 2 Tablespoons Cajun seasoning blend
  • ½ lemon, sliced
  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
  2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!
Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g 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

Win money while losing weight?! (or maintaining)

It’s been awhile since I’ve promoted Krowdfit…mainly because I wasn’t really crazy about the Body Media device they used AND because you had to download your info every night rather than it being blue tooth and giving immediate feedback…

WELL THAT HAS ALL CHANGED and it couldn’t be easier now to be a member. As I’ve stated before, there are no gimmicks to this. I won $5000 last year (read that blog post or watch my 1 min video keeping in mind this was with the old Body Media device) and half the people on my team have won anywhere from $75-$250 for sleeping, taking steps and logging their food.

Continue reading here.......


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...
Fitness In the Park with Nancy at Dobson Ranch Park

Wogging Yogis (Walking+Jogging+Yoga) with Karen

Running for Brews atMoonshine Whiskey Bar 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
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.

 

 
 

Friends 4 Fitness Magazine Articles
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
Email: easyfitnesssolutions@yahoo.com
Phone: 602-502-1859
Web: Visit My Website