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Get Fit Newsletter 4 October, 2015

Dear Get Fit members,

Spring is in the air and if you live in Arizona, this is a perfect time to get out and enjoy the weather!  If you are fell off the wagon after New Year's (most people do) it's a good time to get remotivated as we approach summer.

Enjoy our articles and please note upcoming events. I have 2 free ChiRunning/ChiWalking clinics on the west side of town in March (Glendale and Goodyear).  Hope to see you soon!

Have an amazing weekend!

Your Friends in Fitness, 

Lisa, Nancy & Robin


don’t miss out on these :-(
Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.

Here are the Top 7 Reasons to Exercise…don’t miss out on these :-(

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing
Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:
  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
  • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  • Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

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 to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!
The Power of a Goal
Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you’ll run, how many reps you’ll do or how much you’ll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like being able to read exactly where you want to be, where you currently are, and where you’ve come from.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

Servings: 2

Here’s what you need…
  • 6 oz can of albacore tuna (in water), drained and flaked
  • 1 egg white
  • 2 Tablespoons oatmeal
  • 2 Tablespoons diced onion
  • ¼ teaspoon garlic powder
  • 2 teaspoons low-fat shredded cheese
  • Salt and pepper to taste
  1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
  2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g 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.......

Thanks to One Accord for hosting my ChiRunning workshop!

Experience Manual Physical Therapy

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

Upcoming Events
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.



Fun, Fitness Activities...
Friends 4 Fitness Magazine Articles
Happy Peeps

Hi Lisa! First let me say that I'm very excited to be finally taking part in one of your workshops! I've been wanting to for some time but the timing never seemed right.I just started training for the Boston marathon last week so seems like the perfect opportunity to get professional advice. So yes I do run.I started running on a regular basis in 2011 and completed my first Phoenix marathon in 2013 at 50 years old. I missed BQing by 6 minutes so last year I trained harder and qualified:) Unfortunately,I was diagnosed with a tibial stress fracture in July. I worked out as much as I could. I swam when on crutches and used elliptical and bike when I was finally off them. I also started lifting a bit. Found out at the same time that I have osteoporosis.The reasons I run are too numerous to list but mostly for personal satisfaction and peace of mind. I'm a little more obsessive than a recreational runner but certainly not going to win any big awards:)I did read most of the ChiRunning book a year and a half ago but got frustrated trying to figure out form by myself. I was a fairly healthy runner at the time so set it aside.Coming back into the sport after 5 months off I now know I need help. I'm running 5 days a week with minimal tibia pain but still worried I won't make it all the way to Boston.I found your site through a google search. I have been receiving and enjoying your newsletters for quite some time. Hope I didn't give you too much information:) Looking forward to the workshop next week!
Kim's email before taking ChiRunning on 1/16/15

Good Morning Lisa! I've been thinking about the questions that you asked for a few days. There was so much information presented and it takes awhile to sink in:) I thought at first that what I liked the most was being able to see what was wrong with my form and ways to improve it but as the days went by I have realized something even more "run altering". You taught me to be more mindful in my running. More present and conscious of what my body was doing and how it was feeling. Trying to recover from a tibial stress fracture has been so difficult especially with The Boston marathon hanging over my head. I haven't always been the most confident person and failing just shy of a goal would just have reaffirmed my lack of faith in myself. So I was cranking up the tunes in my ears,running the same routes at the same times of day all in the name of getting the miles in. Since attending your workshop,I have unplugged. My Nike app is still keeping score:) but silently in my pocket. I have changed up the time I leave a bit and started running around the beautiful fountain park here and greeting people again. That was one of the things I loved about running here when we first moved to Fountain Hills. I'm rediscovering my love of running and as a byproduct not the goal,getting the training miles in. I'm slowly incorporating the changes in form and have found the chirunning app very helpful to stay focused on my core and alignment. I have a long way to go in correcting my form but luckily no time limit to get it done. As you have said it's all about progress. I want to thank you so much for not only all the great information but the wakeup call. You are a wonderful instructor.It's very apparent that you truly believe in what you're teaching and that you love seeing people progress and discover just how awesome running and accomplishing goals can be. You'll be seeing me again:)
Kim's email after taking the workshop on 1/16/15

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