Congratulations to all the April PNF "Frequent Sweaters", MEP Club Members, and Happy Birthday to PNF May B-Day Members!
April Frequent Sweaters - 10+ visits
Carol Scanga
Aekta Surati
Alex Mracna
Claire Hartman
Abbey Tillison
Yvonne Hawkins
Melanie West
Robin Jimerson
Bonnie Allessi
Cindy Vogel
Lisa Woods
Kate Eyerman
Sue O'Connor
Sandy Bolisetti
Marius Stan
Jean Defilippis
Ann Fetterman
Margie Wolf
Maribeth Moore
Nancy Lilling
Christina Ingram
Kristy Finn
Judy Alexander
Kerry Jurecko
Joyce McGuirk
Jan Hutchison
Kim Lamanna
Ken Ross
Marcie Berry
Kathy Weber Clark
Nisha Puthur
Todd Cwynar
Julianne Schlueb
Patti Hasselbusch
Chris McCuen
Leslie Craven
Barb Bain
Laura Hilger
John Soltis
Katherine Stan
Rachel Smith
Melinda Spano
Ann Vaughn
David Goldstein
Denny Allerton
Julie Yonek
Polly Nicola
Linda Boehmig
MacKenzie Peters
Shannon App
Paula Heinricher
Drew Gracan
Sue Roberts
Julie Klausner
Patty Plummer
Nancy Baime
Sarah Huffman
Nicole Eastgate
Ann Valcarcel
Paul Pusateri
Susann Enica
Amy Terchick
Diane Griffin
Josh Fogel
Darcey Ferguson
Sarah Ryms
Ed Cleary
Frank Zappala
Ali Loeffler
Kelly Heckert
Sandi Cleary
Lisa Paulson
Cassidy Tenney
Tracy Gracan
Kerry Schurman
Nancy Furbee
Raquel Snyder
Laura Catena
Denyse Shearer
Dave Moore
Suzanne Owens
Leanna Hart
Lori Ross
Kirsten Recker
Angie DeMaster
Dalia Mracna
Scott Sullivan
Ann Sullivan
Sheryl Simon
April MEP Club Members
1000 MEP Club
Claire Hartman
Robin Jimerson
Brenda Lewis
Greg Muiter
David Goldstein
Paul Pusateri
Patti Hasselbusch
Melanie West
Elaine Pietrcollo
Glenn Geary
Joyce McGuirk
Kelly Heckert
2000 MEP Club
Judy Robison
Lisa Paulson
Marianne Salzman
Deborah Hessinger
Sherri Edwards
Sandi Cleary
Ed Cleary
3000 MEP Club
Nicole Gilley
Kerry Schurman
4000 MEP Club
Ann Sullivan
Lori Ross
PNF May Member B-Days
Lori Ross
Luke LoDico
Marius Stan
Sarah Ryms
Cade Kessler
Denise Hebb
Chris McCuen
Marcie Berry
Sheryl Simon
Sherri Edwards
Angelina Donatelli
Patti Hasselbusch
Patty Plummer
Rick Macklin
Rachel Smith
Terri Hess
Kathy Giegel
Ann Valcarcel
Karen Laughrey
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, May 5, 2016
Thursday, April 28, 2016
PNF May Events
May is almost here and we have a month full of events ahead of us.
Cinco de Mayo at PNF
Cinco de Mayo at PNF
- Join us Thursday, May 5th at Pittsburgh North Fitness as we celebrate Cinco de Mayo with Strawberry Margarita Recovery Shakes.
- Available to each member who workouts on May 5th at PNF.
- Must be at least 21 years old.
Bring Mom to the Gym Day
- Saturday, May 7th we are inviting all of our members to bring their MOM with them to join them in their workout in honor of Mother's Day.
Memorial Day Parking Lot Party
- Saturday, May 28th we will have our first annual Memorial Day Parking Lot Party. Get your workout in and then join your PNF Workout Buddies outside in the parking lot for hot dogs, burgers, adult beverages, and corn hole. What better way to kick off your Memorial Day Weekend and Summer 2016!!
- Open to all PNF Members and their friends and families.
- Starts at 8am and will run until about 2pm.
We Change Lives!
Saturday, April 23, 2016
What Role Do Your Genes Play In Your Fitness And Weight Loss?
Special Event!!
Wednesday, April 27th at 7p.m. My Genes Rx and Arc Point Labs will be coming to Pittsburgh North Fitness to give a presentation about how your unique genes play a role in your health, fitness, and weight loss.
You can optimize your health and wellness...
Genetic variations can indicate the best work and diet plan for you to maximize weight loss. Your genes can also tell you which vitamins you need to supplement for maximum health.
Wednesday, April 27th at 7p.m. My Genes Rx and Arc Point Labs will be coming to Pittsburgh North Fitness to give a presentation about how your unique genes play a role in your health, fitness, and weight loss.
You can optimize your health and wellness...
Genetic variations can indicate the best work and diet plan for you to maximize weight loss. Your genes can also tell you which vitamins you need to supplement for maximum health.
- Would you like to know what types of diet and exercise will give you the best results based on your genetic makeup?
- Ever wonder why some people have to work harder to lose weight than others?
- Have you ever wondered why you still feel hungry after you finish your meal? Or why you feel bloated and sick after eating ice cream?
- What if you could learn how your unique genetic make-up affects which foods and vitamins are most impactful to your health?
Who you are dictates what you should eat.
Come out to Wednesday, April 27th at 7p.m. to learn more.
Thursday, April 14, 2016
Is Sleep Your Missing Link?
If you are struggling to see results, whether it is weight loss or muscle gain, it is not a matter of needing to workout and diet more. It is probably because you are sleep deprived. Most of us are.
Ask yourself, "When was the last time you got a solid eight hours? When was the last time you did that regularly?"
During the hours spent asleep is when all the good stuff happens in your body. Cells repair and regenerate. Hormones function better. Aches and pains lessen when you get adequate sleep. And changes in the body's appearance happen easier.
This is not to say that sleep is the entire answer, but it could be a missing link and the reason you are seeing limited results.
Not everyone has an easy time sleeping or staying asleep. But there some things you can do to help improve the quality of the sleep you get.
#1. Allow yourself the opportunity to get a full 8 hours.
#2. The hours spent asleep before midnight seem to make a bigger difference than the hours spent asleep after midnight.
#3. Put down the iPad, iPhone, and shut off the TV at least a half hour before your go to bed. The light from these devices stimulates the brain and triggers a wake up response. If you need something to do to relax before bed, read a book. Preferably, one that isn't too interesting.
#4. Do not eat and then immediately go to bed.
#5. Keep your bedroom cool. 68 degrees seems to be the sweet spot.
#6. Keep your room quiet and dark, free of artificial light.
#7. Avoid alcohol before going to bed.
#8. Cut back on caffeine.
#9. There is no research on this, but numerous people seem to sleep better when they take their daily fish oil before going to bed.
Everyone can run on less sleep for a while, but it will catch up to you eventually and take a toll on your physical health.
Some signs that it is catching up to you are:
#1. Waking up tired.
#2. Increased irritability.
#3. Having trouble concentrating.
#4. Forgetfulness.
#5. Decline in job performance.
#6. Sleeping through your alarm.
#7. Making poor decisions.
#8. Lack of motivation.
#9. Stiff and achey joints.
#10. Frequently sick or not feeling well.
#11. You are not recovering as quickly from your workouts.
#12. Your strength is decreasing.
#13. Your gaining fat and losing muscle.
Get your sleep! It will make a difference in the person you are.
For more on Sleep pick up a copy of the book "A Goodnights Sleep."
www.PittsburghNorthFitness.com
We Change Lives!
Ask yourself, "When was the last time you got a solid eight hours? When was the last time you did that regularly?"
During the hours spent asleep is when all the good stuff happens in your body. Cells repair and regenerate. Hormones function better. Aches and pains lessen when you get adequate sleep. And changes in the body's appearance happen easier.
This is not to say that sleep is the entire answer, but it could be a missing link and the reason you are seeing limited results.
Not everyone has an easy time sleeping or staying asleep. But there some things you can do to help improve the quality of the sleep you get.
#1. Allow yourself the opportunity to get a full 8 hours.
#2. The hours spent asleep before midnight seem to make a bigger difference than the hours spent asleep after midnight.
#3. Put down the iPad, iPhone, and shut off the TV at least a half hour before your go to bed. The light from these devices stimulates the brain and triggers a wake up response. If you need something to do to relax before bed, read a book. Preferably, one that isn't too interesting.
#4. Do not eat and then immediately go to bed.
#5. Keep your bedroom cool. 68 degrees seems to be the sweet spot.
#6. Keep your room quiet and dark, free of artificial light.
#7. Avoid alcohol before going to bed.
#8. Cut back on caffeine.
#9. There is no research on this, but numerous people seem to sleep better when they take their daily fish oil before going to bed.
Everyone can run on less sleep for a while, but it will catch up to you eventually and take a toll on your physical health.
Some signs that it is catching up to you are:
#1. Waking up tired.
#2. Increased irritability.
#3. Having trouble concentrating.
#4. Forgetfulness.
#5. Decline in job performance.
#6. Sleeping through your alarm.
#7. Making poor decisions.
#8. Lack of motivation.
#9. Stiff and achey joints.
#10. Frequently sick or not feeling well.
#11. You are not recovering as quickly from your workouts.
#12. Your strength is decreasing.
#13. Your gaining fat and losing muscle.
Get your sleep! It will make a difference in the person you are.
For more on Sleep pick up a copy of the book "A Goodnights Sleep."
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, April 7, 2016
Frequent Sewaters, MEPer's, PNF B-Days, and More...
Tired of the same old thing every night for dinner? Spice it up with this tasty and healthy recipe for Jambalaya.
Jambalaya - from AllRecipes.com
Recipe by: Terri "Spicy jambalaya with chicken and andouille sausage."
Ingredients
1 h 5 m 6 servings 465 cals
2 tablespoons peanut oil, divided
1 tablespoon Cajun seasoning
10 ounces andouille sausage, sliced into rounds
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
1 onion, diced 1 small green bell pepper, diced
2 stalks celery, diced
3 cloves garlic, minced
1 (16 ounce) can crushed Italian tomatoes
1/2 teaspoon red pepper flakes
1/2 teaspoon ground black pepper
1 teaspoon salt
1/2 teaspoon hot pepper sauce
2 teaspoons Worcestershire sauce
1 teaspoon file powder
1 1/4 cups uncooked white rice
2 1/2 cups chicken broth
Directions:
Prep 20 m/Cook 45 m/Ready In 1 h 5 m
Heat 1 tablespoon of peanut oil in a large heavy Dutch oven over medium heat.
Season the sausage and chicken pieces with Cajun seasoning. Saute sausage until browned. Remove with slotted spoon, and set aside.
Add 1 tablespoon peanut oil, and saute chicken pieces until lightly browned on all sides. Remove with a slotted spoon, and set aside.
In the same pot, saute onion, bell pepper, celery and garlic until tender. Stir in crushed tomatoes, and season with red pepper, black pepper, salt, hot pepper sauce, Worcestershire sauce and file powder.
Stir in chicken and sausage. Cook for 10 minutes, stirring occasionally.
Stir in the rice and chicken broth. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes, or until liquid is absorbed.
Enjoy!
April Frequent Sweaters
Judy Robison, Andrea Morse , Patti Hasselbusch , Jude Ince , Cindy Vogel, Todd Cwynar , Julianne Schlueb, Ann Fetterman, Denny Allerton, Darcey Ferguson , Trevor Carr, Ann Miner , Sharon Sippel , Polly Nicola, Mary Ann Farell, Drew Gracan, Katherine Stan, Kim Hagmaier , Kate Eyerman , Denyse Shearer , Michelle Fantaski, Kelly O'Connor , Peggy DeTillio , Rick Macklin , Ken Ross , Annette Cancelmi , Chris McCuen , Kirstin Schatzel, Matt King , Julie Klausner , Melissa McGlone , Michelle Conley , Shannon App , Kerry Jureko , Kim Lamanna , Abbey Tillison , Lauren Davis , Leslie Craven , Linda Boehmig , Margie Wolf , Paul Pusateri , Marcie Berry , Paula Heinricher , Deborah Hessinger , Lauren King , Sarah Ryms, Maribeth Moore , Susann Enica , David Moore, Diane Griffin, Ann Sullivan , Jean DeFilippis , Josh Fogle , Angie DeMaster, Marianne Salzman , Frank Zappala , Barb Bain, Anthony Heckert , Patty Plummer , Hema Rao, Ann Valcarcel, Leanna Hart , Lori Ross, Alison Loeffler , Laure Hilger , Scott Sullivan , Sarah Huffman , Rachel Smith , Joyce McGuirk , Sandi Cleary, Ed Cleary, David Goldstein, Dalia Mracna , Amy Terchick, Raquel Snyder , Julie Yonek , Tracy Gracan, Kelly Heckert, Mary Lou Shenot , Nancy Baime , Nancy Furbee , Sheryl Simon
March My Zone MEP Club
1000 MEP Club
Robin Jimerson
Greg Muiter
Paul Pusateri
Patti Hasselbusch
Mary Ann Farell
Mel West
Anthony Heckert
Glenn Geary
Kelly Heckert
Ed Cleary
2000 MEP Club
Judy Robison
David Goldstein
Deborah Hessinger
Nicole Gilley
Sherri Edwards
Kerry Schurman
Joyce McGuirk
Sandi Cleary
3000 MEP Club
Marianne Salzman
Mary Lou Shenot
4000 MEP Club
Ann Sullivan
Lori Ross
PNF Member April B-Days
Julia Klausner
Erica Zappala
Deanne Braksator
Sandy Bauer
Richard Kim
Nisha Puthur
Kristin Barcaskey
Beth Schall
Maria Hudock
Ed Cleary
Lauren Davis
Julie Puthenpurayil
Darcey Ferguson
Leslie Metarko
Jayme Butcher
David Goldstein
Stephen Hebb
www. PittsburghNorthFitness.com
We Change Lives!
Jambalaya - from AllRecipes.com
Recipe by: Terri "Spicy jambalaya with chicken and andouille sausage."
Ingredients
1 h 5 m 6 servings 465 cals
2 tablespoons peanut oil, divided
1 tablespoon Cajun seasoning
10 ounces andouille sausage, sliced into rounds
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
1 onion, diced 1 small green bell pepper, diced
2 stalks celery, diced
3 cloves garlic, minced
1 (16 ounce) can crushed Italian tomatoes
1/2 teaspoon red pepper flakes
1/2 teaspoon ground black pepper
1 teaspoon salt
1/2 teaspoon hot pepper sauce
2 teaspoons Worcestershire sauce
1 teaspoon file powder
1 1/4 cups uncooked white rice
2 1/2 cups chicken broth
Directions:
Prep 20 m/Cook 45 m/Ready In 1 h 5 m
Heat 1 tablespoon of peanut oil in a large heavy Dutch oven over medium heat.
Season the sausage and chicken pieces with Cajun seasoning. Saute sausage until browned. Remove with slotted spoon, and set aside.
Add 1 tablespoon peanut oil, and saute chicken pieces until lightly browned on all sides. Remove with a slotted spoon, and set aside.
In the same pot, saute onion, bell pepper, celery and garlic until tender. Stir in crushed tomatoes, and season with red pepper, black pepper, salt, hot pepper sauce, Worcestershire sauce and file powder.
Stir in chicken and sausage. Cook for 10 minutes, stirring occasionally.
Stir in the rice and chicken broth. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes, or until liquid is absorbed.
Enjoy!
April Frequent Sweaters
Judy Robison, Andrea Morse , Patti Hasselbusch , Jude Ince , Cindy Vogel, Todd Cwynar , Julianne Schlueb, Ann Fetterman, Denny Allerton, Darcey Ferguson , Trevor Carr, Ann Miner , Sharon Sippel , Polly Nicola, Mary Ann Farell, Drew Gracan, Katherine Stan, Kim Hagmaier , Kate Eyerman , Denyse Shearer , Michelle Fantaski, Kelly O'Connor , Peggy DeTillio , Rick Macklin , Ken Ross , Annette Cancelmi , Chris McCuen , Kirstin Schatzel, Matt King , Julie Klausner , Melissa McGlone , Michelle Conley , Shannon App , Kerry Jureko , Kim Lamanna , Abbey Tillison , Lauren Davis , Leslie Craven , Linda Boehmig , Margie Wolf , Paul Pusateri , Marcie Berry , Paula Heinricher , Deborah Hessinger , Lauren King , Sarah Ryms, Maribeth Moore , Susann Enica , David Moore, Diane Griffin, Ann Sullivan , Jean DeFilippis , Josh Fogle , Angie DeMaster, Marianne Salzman , Frank Zappala , Barb Bain, Anthony Heckert , Patty Plummer , Hema Rao, Ann Valcarcel, Leanna Hart , Lori Ross, Alison Loeffler , Laure Hilger , Scott Sullivan , Sarah Huffman , Rachel Smith , Joyce McGuirk , Sandi Cleary, Ed Cleary, David Goldstein, Dalia Mracna , Amy Terchick, Raquel Snyder , Julie Yonek , Tracy Gracan, Kelly Heckert, Mary Lou Shenot , Nancy Baime , Nancy Furbee , Sheryl Simon
March My Zone MEP Club
1000 MEP Club
Robin Jimerson
Greg Muiter
Paul Pusateri
Patti Hasselbusch
Mary Ann Farell
Mel West
Anthony Heckert
Glenn Geary
Kelly Heckert
Ed Cleary
2000 MEP Club
Judy Robison
David Goldstein
Deborah Hessinger
Nicole Gilley
Sherri Edwards
Kerry Schurman
Joyce McGuirk
Sandi Cleary
3000 MEP Club
Marianne Salzman
Mary Lou Shenot
4000 MEP Club
Ann Sullivan
Lori Ross
PNF Member April B-Days
Julia Klausner
Erica Zappala
Deanne Braksator
Sandy Bauer
Richard Kim
Nisha Puthur
Kristin Barcaskey
Beth Schall
Maria Hudock
Ed Cleary
Lauren Davis
Julie Puthenpurayil
Darcey Ferguson
Leslie Metarko
Jayme Butcher
David Goldstein
Stephen Hebb
www. PittsburghNorthFitness.com
We Change Lives!
Thursday, March 31, 2016
It's here!
After almost three months the "PNF Shake Bar" is no open!
Every shake is all natural with no additives or preservatives and is a great way to finish your workout.
The Benefits of Recovery Shake
We are often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 3-4 days per week, it would be to drink a protein shake immediately after your workout. Of course, if you don’t workout consistently and/or eat healthy this is not going to do much for you. Exercise and Nutrition are the foundation of all results and always will be.
So just how will a protein shake benefit you:
1. Research has shown that individuals who drank a whey protein shake after a workout lost 9.2 pounds more than those who only dieted.
2. Provides nutrients to the muscles after exercise to begin the repair process.
3. Helps to build muscle tissue, which will increase metabolism and burn more calories.
4. Provides a low calorie, high protein option, which is especially important when dieting.
5. Easy on the go snacks.
6. Breakfast. Shakes work well for individuals who are not used to eating breakfast and are not hungry in the morning.
7. Suppresses appetite longer that starchy/sugary snacks.
======
PNF Summer Shape Up
Many of our members have ask for a program to help get them ready to hit the beach and/or pool this summer. Well here it is!
Starts: Monday, April 18th
Ends: Saturday, May28th (Memorial Day Weekend)
Includes:
- Special Workout Sessions
- Pre & Post Measurements
- Bi-Weekly Nutrition Meeting
- All for only $49
Premium Access for $99 Includes:
- Special Workout Sessions
- Pre & Post Measurements
- Bi-Weekly Nutrition Meeting
- And...Unlimited Small Group Sessions
*This program is only available to current PNF Members.
**Look for more details to come in the next week.
www.PittsburghNorthFitness.com
We Change Lives!
Every shake is all natural with no additives or preservatives and is a great way to finish your workout.
The Benefits of Recovery Shake
We are often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 3-4 days per week, it would be to drink a protein shake immediately after your workout. Of course, if you don’t workout consistently and/or eat healthy this is not going to do much for you. Exercise and Nutrition are the foundation of all results and always will be.
So just how will a protein shake benefit you:
1. Research has shown that individuals who drank a whey protein shake after a workout lost 9.2 pounds more than those who only dieted.
2. Provides nutrients to the muscles after exercise to begin the repair process.
3. Helps to build muscle tissue, which will increase metabolism and burn more calories.
4. Provides a low calorie, high protein option, which is especially important when dieting.
5. Easy on the go snacks.
6. Breakfast. Shakes work well for individuals who are not used to eating breakfast and are not hungry in the morning.
7. Suppresses appetite longer that starchy/sugary snacks.
======
PNF Summer Shape Up
Many of our members have ask for a program to help get them ready to hit the beach and/or pool this summer. Well here it is!
Starts: Monday, April 18th
Ends: Saturday, May28th (Memorial Day Weekend)
Includes:
- Special Workout Sessions
- Pre & Post Measurements
- Bi-Weekly Nutrition Meeting
- All for only $49
Premium Access for $99 Includes:
- Special Workout Sessions
- Pre & Post Measurements
- Bi-Weekly Nutrition Meeting
- And...Unlimited Small Group Sessions
*This program is only available to current PNF Members.
**Look for more details to come in the next week.
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, March 17, 2016
What's The Secret To Weight Loss?
Everyone is looking for that quick fix secret to weight loss. You can spend your entire life looking and you will never find it. It doesn't exist.
The secret to weight loss is: move more and eat real food.
Before we go further let's differentiate between weight loss and fat loss. Everyone says they want to lose weight, but what they really means is fat loss. We all know that person who has crashed dieted and done a ton of cardio and lost weight, but doesn't look any different. Just smaller. Maybe that has even been you. They lost weight, but maintained about the same amount of body fat. All they did was create a smaller version of themselves, which they were most likely unhappy with.
Fat loss is what people really mean when they say they want to lose weight. They want to change how their body looks, tone up, and see definition. Fat loss is much different than weight loss.
So back to moving more and eating real food.
We are a very sedentary society. Our lives today are less active than they were only ten years ago and much less active than our parents and grandparents. All of our modern conveniences, such as computers, TV's, elevators, people movers, and smart phones have made life easier, but they also have made our lives less active.
Additionally, the quality of our food has decreased. We have genetically modified it to get bigger fruit and vegetables, fatter cows, and more food additives and preservatives. If it's in a box pass it up for some real food.
Move more and eat real food.
www.PittsburghNorthFitness.com
We Change Lives!
The secret to weight loss is: move more and eat real food.
Before we go further let's differentiate between weight loss and fat loss. Everyone says they want to lose weight, but what they really means is fat loss. We all know that person who has crashed dieted and done a ton of cardio and lost weight, but doesn't look any different. Just smaller. Maybe that has even been you. They lost weight, but maintained about the same amount of body fat. All they did was create a smaller version of themselves, which they were most likely unhappy with.
Fat loss is what people really mean when they say they want to lose weight. They want to change how their body looks, tone up, and see definition. Fat loss is much different than weight loss.
So back to moving more and eating real food.
We are a very sedentary society. Our lives today are less active than they were only ten years ago and much less active than our parents and grandparents. All of our modern conveniences, such as computers, TV's, elevators, people movers, and smart phones have made life easier, but they also have made our lives less active.
Additionally, the quality of our food has decreased. We have genetically modified it to get bigger fruit and vegetables, fatter cows, and more food additives and preservatives. If it's in a box pass it up for some real food.
Move more and eat real food.
www.PittsburghNorthFitness.com
We Change Lives!
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