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Get Fit Newsletter 26 June, 2016
Dear Get Fit members,

The article below may have information that you might not want to hear but it is the reality of the situation. This is why we love doing what we do because all of us have been there and we know what works. We have a bunch of ways to help you and several of those ways are listed on the side of the newsletter.
If you are in AZ, please make sure to stay hydrated!


Have an amazing weekend!

Your Friends in Fitness,

Lisa, Nancy & Karen



Your Flat Abs Plan
One of the most frequent questions that we're asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their stomachs, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. We're talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not flatten your abs.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

Our clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

We're sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people—especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
  • Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
  • Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
  • Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches—while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

See us for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition. But you have to want it bad enough for it work!

Call or email us today to get started.
Time to Exercise
Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.
Greek Omelet Waffles
Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.

Servings: 4

Here’s what you need…
  • Olive oil spray
  • 6 eggs
  • ¼ cup milk
  • ¼ cup feta cheese, crumbled
  • ½ cup roasted red bell pepper, thinly sliced
  • ¼ cup Kalamata olives, seeded and chopped
  • ¼ cup fresh broccoli, chopped
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 links chicken sausage, chopped
  1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.
  2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.
  3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!
Nutritional Analysis: One serving equals: 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.

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Blog: My Running Story

50 Miles of Gratitude: (10) Burning Out

Confessions of a Running Coach….
Well, as I expected, it finally happened…it took awhile and I didn’t want it to happen but I knew it would rear it’s ugly head sooner or later..I can’t believe I’m saying it but part of the reason for this blog is sharing my running story so I can help you with yours…

I’ve felt it coming in the last few weeks but ignored it…finally on my training run yesterday, it happened…I just started walking because I was done with running…I couldn’t muster up any physical or mental strength to run..I was trying to cram in a bunch of miles before I take a weekend vacation and miss those training miles that are scheduled on my calendar for the next 50K. This morning was the same, I taught track and was supposed to run 8 miles but I walked 3 instead.

YES, I think it’s official, I AM BURNED OUT.

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

Total Body Strength and Cardio Blend

"One question we get a lot is whether you should do cardio before or after doing a resistance training routine for strength and/or tone. The answer to that question depends on what a person's exact goals are, but our favorite is a combination of both. In this workout video we built a workout routine for those who don't have a lot of time and can't necessarily do a full cardio workout followed by a full strength training routine.'





Source: FitnessBlender.com




Happy Peeps
Esprit De She 5/8/2016 Testimonial from Jenn D.

Last years time: 1:55:36
This years time: 1:46:33

I shaved 9:03 off my time and that is because I am becoming a more confident runner!

Jennifer D., email on 5/9/2016

More ChiRunning and ChiWalking Testimonials here


Email: easyfitnesssolutions@yahoo.com
Phone: 602-502-1859
Web: Visit My Website