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!
Thursday, March 10, 2016
The 100 Calorie Scam
Just because the packaging says "only 100 calories" does not mean it is a good snack. 100 calorie snacks are only a way to get people to buy junk food. That 100 calorie pack is not going to satisfy you and you will end up eating three or four instead. That 100 calories has now become 300 or 400 calories of garbage.
On the other hand you could have had a half cup of blueberries and thirteen almonds for around 100 calories and been satisfied.
Real food gets you lean. Packaged food gets you fat.
====
"Nutrition Basics" Seminar
Saturday, March 12th at 11 a.m. we will be holding a nutrition seminar covering all the basics of clean eating. The seminar is free to attend and open to members and nonmembers. The seminar will run for approximately an hour.
Please RSVP if you plan to come.
=====
Just A Friendly Reminder - Please schedule all your appointments that you plan to come to and not just show up for a session unscheduled. This allows us to better serve you through being able to plan how many people will be in each session. If you do not know how to use the online scheduler we'd be happy to show you how or you if you are not comfortable with that you can always call to schedule before hand. Thanks for your cooperation.
www.PittsburghNorthFitness.com
We Change Lives!
On the other hand you could have had a half cup of blueberries and thirteen almonds for around 100 calories and been satisfied.
Real food gets you lean. Packaged food gets you fat.
====
"Nutrition Basics" Seminar
Saturday, March 12th at 11 a.m. we will be holding a nutrition seminar covering all the basics of clean eating. The seminar is free to attend and open to members and nonmembers. The seminar will run for approximately an hour.
Please RSVP if you plan to come.
=====
Just A Friendly Reminder - Please schedule all your appointments that you plan to come to and not just show up for a session unscheduled. This allows us to better serve you through being able to plan how many people will be in each session. If you do not know how to use the online scheduler we'd be happy to show you how or you if you are not comfortable with that you can always call to schedule before hand. Thanks for your cooperation.
www.PittsburghNorthFitness.com
We Change Lives!
Tuesday, March 1, 2016
March Member Madness Week #1
Each week for the entire month of March we will post our daily events for "March Member Madness"
Here is week #1:
March 1st - Bring a friend
March 2nd - Challenge Day - compete in a challenge to entered into a raffle at the end of the month.
March 3rd - Compliment Day - give your workout partner a compliment.
March 4th - "Burpees & Brews" - 1 Workout, 12+ Beers, 1 Great Cause - Come and enjoy a workout and craft beer tasting all with the goal of raising $3,900 for Make-A-Wish. Featured Breweries include: Voodoo, Hop Farm, Grist House, and Race Street.
March 5th - Kettlebell Basics Seminar - 11am-Noon learn the basics on of kettlebell training.
www.PittsburghNorthFitness.com
We Change Lives!
Here is week #1:
March 1st - Bring a friend
March 2nd - Challenge Day - compete in a challenge to entered into a raffle at the end of the month.
March 3rd - Compliment Day - give your workout partner a compliment.
March 4th - "Burpees & Brews" - 1 Workout, 12+ Beers, 1 Great Cause - Come and enjoy a workout and craft beer tasting all with the goal of raising $3,900 for Make-A-Wish. Featured Breweries include: Voodoo, Hop Farm, Grist House, and Race Street.
March 5th - Kettlebell Basics Seminar - 11am-Noon learn the basics on of kettlebell training.
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, February 25, 2016
The Five Best Changes You Can Make For Your Body Now!
Do you want to improve your how your body looks and feels? Who doesn't? Incorporate the following five tips into your daily routine and your body will immediately begin to look and feel different.
1. Take a Fish Oil Supplement Daily - Unless you eat 6-7 servings of fish each week chances are you are not getting adequate omega-3 fatty acids. The omega-3 acids found in fish oil help with joint lubrication, cognitive function, improved mood, and act as a fat burning powerhouse.
2. Drink More Water - Boring, but true. Eighty percent of your body is made up of water and requires it to survive, yet many of us do not drink enough. The recommended daily guideline is one ounce for every kilogram (2.2 pounds) of body weight. This means that a 135 pound female requires 61 ounces per day. When you are adequately hydrated your body is better able to burn fat and athletic performance will increase.
3. Exercise Regularly - It does not have to be every day, as little as 2x per week can make drastic improvements in your body and fitness levels. Regular exercise will also help relieve stress, improve your sleep quality, as well as trim some unwanted fat from your waist.
4. Foam Rolling - Do you get a weekly massage? Probably not, who can afford too? However, foam rolling is the next best thing. For roughly a $30 investment you can have a "poor man's" massage every day. Foam rolling daily will help to release tight and tense muscles, speed recovery from workouts, and improve range of motion.
5. Sleep - The average American gets about four to five hours of sleep per night and is significantly sleep deprived. By increasing your nightly average to seven or eight hours you will immediately feel better and more rested. You will also recover from your workouts faster, lose greater amounts of fat, and increase muscle definition. Not to mention that you will look younger because you will no longer have bags under your eyes. Lack of sleep will also promote the storage of fat on the hips, butt, thighs, and belly. Sleep is the single easiest lifestyle change for weight loss.
=====
"Burpees & Brews"
1 Workout, 12-15 Beers, 1 Great Cause!
Join us on Friday, March 4th, 2015 at Pittsburgh North Fitness to help raise $3,900 to grant a wish to a child with a life-threatening illness. (All proceeds will be donated to "Make-A-Wish.")
We will be hosting a fun workout along with a beer tasting. Featured breweries include: Voodoo Brewery, Hop Farm Brewing Company, Race Street Brew Works, and Grist House Brewing.
$35 Per Person
Limited Spots Available! Register yours today!
www.PittsburghNorthFitness.com
We Change Lives!
1. Take a Fish Oil Supplement Daily - Unless you eat 6-7 servings of fish each week chances are you are not getting adequate omega-3 fatty acids. The omega-3 acids found in fish oil help with joint lubrication, cognitive function, improved mood, and act as a fat burning powerhouse.
2. Drink More Water - Boring, but true. Eighty percent of your body is made up of water and requires it to survive, yet many of us do not drink enough. The recommended daily guideline is one ounce for every kilogram (2.2 pounds) of body weight. This means that a 135 pound female requires 61 ounces per day. When you are adequately hydrated your body is better able to burn fat and athletic performance will increase.
3. Exercise Regularly - It does not have to be every day, as little as 2x per week can make drastic improvements in your body and fitness levels. Regular exercise will also help relieve stress, improve your sleep quality, as well as trim some unwanted fat from your waist.
4. Foam Rolling - Do you get a weekly massage? Probably not, who can afford too? However, foam rolling is the next best thing. For roughly a $30 investment you can have a "poor man's" massage every day. Foam rolling daily will help to release tight and tense muscles, speed recovery from workouts, and improve range of motion.
5. Sleep - The average American gets about four to five hours of sleep per night and is significantly sleep deprived. By increasing your nightly average to seven or eight hours you will immediately feel better and more rested. You will also recover from your workouts faster, lose greater amounts of fat, and increase muscle definition. Not to mention that you will look younger because you will no longer have bags under your eyes. Lack of sleep will also promote the storage of fat on the hips, butt, thighs, and belly. Sleep is the single easiest lifestyle change for weight loss.
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"Burpees & Brews"
1 Workout, 12-15 Beers, 1 Great Cause!
Join us on Friday, March 4th, 2015 at Pittsburgh North Fitness to help raise $3,900 to grant a wish to a child with a life-threatening illness. (All proceeds will be donated to "Make-A-Wish.")
We will be hosting a fun workout along with a beer tasting. Featured breweries include: Voodoo Brewery, Hop Farm Brewing Company, Race Street Brew Works, and Grist House Brewing.
$35 Per Person
Limited Spots Available! Register yours today!
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, February 18, 2016
Are You Pushing Too Hard?
Intensity does not make a great workout. Harder is not better.
It is a common misconception that the harder you workout the better the results you will get. This is not true. All out, high-intensity, all the time is the path to lesser results and injury.
Work capacity is the true measure of cardiovascular endurance and fitness. This is the ability to perform activity at a high level overtime, without high levels of fatigue. Someone who can run a 1/2 marathon easily, but gets winded and tired quickly when carrying something heavy up a few flights of stairs has a low work capacity and a low fitness level.
If you use a heart rate monitor in your training your level of work capacity can be measured easily. If your heart rate stays below 80% for most of the workout, with only a few short blips above and you recover back down quickly, you have a high level of work capacity.
If your entire workout is above 80% you either have a low work capacity, which will improve over time. Or your workout is too hard, or you push yourself too hard, which will not get you as good of results and will lead to injury.
Rather building up the work capacity to push hard and not being able to leave the 70% range and feeling amped up afterwards is a sign of a great workout and a high level of conditioning. Simply put you should be energized, not exhausted.
Who are the people who always seem to be hurt? It is the ones who workout more than 3-4 times per week and always have to push as hard as possible. Despite the evidence of their injuries they do not believe it was a good workout unless it was as hard and intense as possible.
Increase your work capacity and you will see better results, less injuries, and more improvements in your daily activities and overall fitness.
Your workout should not leave you feeling like you fought a battle, it should leave you ready to go fight the battle.
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March Member Madness
Each day in March we will have a different promotion happening at PNF. Be sure to check our Facebook PNF Member's Page for weekly events and happenings - events will be posted on Sunday afternoon for the upcoming week.
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Burpees & Brews - 1 Workout, 10+Beers, 1 Great Cause
Join us to help raise $3,900 to grant a wish to a child with a life-threatening illness. *All proceeds donated to "Make-A-Wish"
When: Friday, March 4th, 2015 from 5pm to 7pm
Where: Pittsburgh North Fitness 16055 Perry Highway, Building 1 Wexford PA 15090
Cost: $35 per person
Featured Breweries: Voodoo Brewery and Hop Farm Brewing Company
For more information or to reserve a spot call 724-934-2000
www.PittsburghNorthFitness.com
We Change Lives!
It is a common misconception that the harder you workout the better the results you will get. This is not true. All out, high-intensity, all the time is the path to lesser results and injury.
Work capacity is the true measure of cardiovascular endurance and fitness. This is the ability to perform activity at a high level overtime, without high levels of fatigue. Someone who can run a 1/2 marathon easily, but gets winded and tired quickly when carrying something heavy up a few flights of stairs has a low work capacity and a low fitness level.
If you use a heart rate monitor in your training your level of work capacity can be measured easily. If your heart rate stays below 80% for most of the workout, with only a few short blips above and you recover back down quickly, you have a high level of work capacity.
If your entire workout is above 80% you either have a low work capacity, which will improve over time. Or your workout is too hard, or you push yourself too hard, which will not get you as good of results and will lead to injury.
Rather building up the work capacity to push hard and not being able to leave the 70% range and feeling amped up afterwards is a sign of a great workout and a high level of conditioning. Simply put you should be energized, not exhausted.
Who are the people who always seem to be hurt? It is the ones who workout more than 3-4 times per week and always have to push as hard as possible. Despite the evidence of their injuries they do not believe it was a good workout unless it was as hard and intense as possible.
Increase your work capacity and you will see better results, less injuries, and more improvements in your daily activities and overall fitness.
Your workout should not leave you feeling like you fought a battle, it should leave you ready to go fight the battle.
=======
March Member Madness
Each day in March we will have a different promotion happening at PNF. Be sure to check our Facebook PNF Member's Page for weekly events and happenings - events will be posted on Sunday afternoon for the upcoming week.
=======
Burpees & Brews - 1 Workout, 10+Beers, 1 Great Cause
Join us to help raise $3,900 to grant a wish to a child with a life-threatening illness. *All proceeds donated to "Make-A-Wish"
When: Friday, March 4th, 2015 from 5pm to 7pm
Where: Pittsburgh North Fitness 16055 Perry Highway, Building 1 Wexford PA 15090
Cost: $35 per person
Featured Breweries: Voodoo Brewery and Hop Farm Brewing Company
For more information or to reserve a spot call 724-934-2000
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, February 11, 2016
Has Your Resolution Fallen Off The Wagon?
So you missed a few workouts and eaten some stuff you shouldn't have. Ok, you've pretty much been MIA at the gym since mid-January and to be honest you've probably eaten more stuff you shouldn't have than stuff you should have. But, who's to judge.
It's ok, this is no big deal. You haven't failed and all is not lost. This is normal and happens to everyone, especially those who are trying to make lifestyle changes. You are not a failure until you give up and quit trying.
We all fall off the wagon at different times, even the most dedicated. No one is perfect all the time. In fact, you don't have to be perfect. Perfect sucks - who wants to eat chicken and broccoli out of tupperware everyday and spend all their free time at the gym. Those people are freaks and need to get a life.
Anyhow, let's get back on track. You fell off the wagon, completely normal, just get back on. It's that easy. And guess what you are going to fall off again. It's ok. It becomes problematic when you fall off and say to yourself, "I'm a failure, again, all is lost, and why even try...." along with other negative self talk. This is ridiculous.
Have you ever dropped your iPhone? Yes? Did you pick it back up or did you stomp on to make sure it's broke? You picked it up and went on with your life. Fitness and nutrition is the same you will fall of track and derail your progress with some bad choices, this is fine just pick back up and move forward.
You never are a failure until you give up and quit trying.
We Change Lives!
Thursday, February 4, 2016
January Honor Board
January was a great month at PNF! We moved into a new facility, welcomed new faces, welcomed Brett Campisi to our Fitness Coach team, kicked off the "Weight Loss Warrior Challenge", and had a record number of "Frequent Sweaters".
January "Frequent Sweaters"
Kerry Schurman
Gretchen McNaughton
Natalie Bishop
Annette Cancelmi
Sue O'Connor
Stephen Hebb
Lauren Davis
Katie Mitchell
Mel West
Adrienne Swiatek
Jan Hutchison
Kathy Weber-Clark
Ann Fetterman
Maura McDonough
Sharon Sippel
John Soltis
Jennifer Husted
Deborah Hessinger
Yvonne Hawkins
Paula Heinricher
Gill Carr
Lisa Paulson
Joe Habovick
Andrea Morse
Nicole Gilley
Rick Macklin
Ken Ross
Claire Hartman
Frank Zappala
Jean Emling
Marcie Berry
Bonnie Allessi
Ruta Marfutia
Lisa Livengood
Matt Brown
Anthony Heckert
Joyce McGuirk
Eleanor Sargent
Denise Hebb
Polly Nicola
Todd Cwynar
Scott Sullivan
Nisha Puthur
Julie Yonek
Leslie Craven
Denny Allerton
Patti Hasselbusch
Chris McCuen
Susann Enica
Abbey Tillison
Kerry Jurecko
Nancy Furbee
Ann Sullivan
Amy Terchick
Patty Plummer
Alison Loeffler
Lori Ross
Judy Robison
Ann Valcarcel
Paul Pusateri
Tracy Gracan
Leanna Hart
David Goldstein
Jeff Woods
Ron Schall
Barb Bain
Mary Lou Shenot
Laura Hilger
David Moore
Raquel Snyder
Nancy Baime
Sheryl Simon
Another Year Fitter...PNF February Birthdays!
Lisa Paulson
Carly Fagan Neals
Gayle Hall
Marty Trombetta
Michele McCann
Mike Lewis
Lisa Livengood
Barb Bain
Eric Grieb
Lisa Woods
Donna Hall
Ron Schall
Mero Capo
Dennis Kopelic
PNF MyZone Monthly MEP Club
1000 MEP Club
Lisa Paulson
Michelle Conley
Gretchen McNaughton
Mark Paulson
Robin Jimerson
Greg Muiter
David Goldstein
Deborah Hessinger
Mel West
Sherri Edwards
2000 MEP Club
Marianne Salzman
Patti Hasselbusch
Nicole Gilley
3000 MEP Club
Mary Lou Shinto
Ron Schall
4000 MEP Club
Judy Robison
Great job everyone this month. Hope to see you all back on these boards next month and if you weren't we hope to see you next month.
www.PittsburghNorthFitness.com
We Change Lives!
January "Frequent Sweaters"
Kerry Schurman
Gretchen McNaughton
Natalie Bishop
Annette Cancelmi
Sue O'Connor
Stephen Hebb
Lauren Davis
Katie Mitchell
Mel West
Adrienne Swiatek
Jan Hutchison
Kathy Weber-Clark
Ann Fetterman
Maura McDonough
Sharon Sippel
John Soltis
Jennifer Husted
Deborah Hessinger
Yvonne Hawkins
Paula Heinricher
Gill Carr
Lisa Paulson
Joe Habovick
Andrea Morse
Nicole Gilley
Rick Macklin
Ken Ross
Claire Hartman
Frank Zappala
Jean Emling
Marcie Berry
Bonnie Allessi
Ruta Marfutia
Lisa Livengood
Matt Brown
Anthony Heckert
Joyce McGuirk
Eleanor Sargent
Denise Hebb
Polly Nicola
Todd Cwynar
Scott Sullivan
Nisha Puthur
Julie Yonek
Leslie Craven
Denny Allerton
Patti Hasselbusch
Chris McCuen
Susann Enica
Abbey Tillison
Kerry Jurecko
Nancy Furbee
Ann Sullivan
Amy Terchick
Patty Plummer
Alison Loeffler
Lori Ross
Judy Robison
Ann Valcarcel
Paul Pusateri
Tracy Gracan
Leanna Hart
David Goldstein
Jeff Woods
Ron Schall
Barb Bain
Mary Lou Shenot
Laura Hilger
David Moore
Raquel Snyder
Nancy Baime
Sheryl Simon
Another Year Fitter...PNF February Birthdays!
Lisa Paulson
Carly Fagan Neals
Gayle Hall
Marty Trombetta
Michele McCann
Mike Lewis
Lisa Livengood
Barb Bain
Eric Grieb
Lisa Woods
Donna Hall
Ron Schall
Mero Capo
Dennis Kopelic
PNF MyZone Monthly MEP Club
1000 MEP Club
Lisa Paulson
Michelle Conley
Gretchen McNaughton
Mark Paulson
Robin Jimerson
Greg Muiter
David Goldstein
Deborah Hessinger
Mel West
Sherri Edwards
2000 MEP Club
Marianne Salzman
Patti Hasselbusch
Nicole Gilley
3000 MEP Club
Mary Lou Shinto
Ron Schall
4000 MEP Club
Judy Robison
Great job everyone this month. Hope to see you all back on these boards next month and if you weren't we hope to see you next month.
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, January 28, 2016
Get Your Sleep, Not Your Coffee
Coffee does not replace sleep!
Yes, it will give you a boost in the morning and tastes great, but nothing can replace eight hours of sleep. Sleep is required for your body to reboot itself. It allows your hormones to function optimally and allows you to get more out of your workouts. You know those cravings you get? That is sleep too, when you are adequately rested your body has less cravings.
High caffeine consumption will actually interfere with your ability to sleep the quality of your sleep by over stimulating body. This results in an endless cycle of a lack of quality sleep and a greater dependence on caffeine to keep you going.
Enjoy a cup or two of coffee each day, but get your sleep, your body will thank you. Sleep just might be the easiest weight loss advice you will ever get.
RECIPE OF THE MONTH
Simple Broiled Haddock
- Prep
- Cook
- Ready In
Recipe By:Nicole Burdett, from Allrecipes.com
"Haddock is a wonderful light and flaky white fish abundantly available in New England. This recipe spices up its mild flavor and is very quick and easy to prepare."
Ingredients
- cooking spray
- 2 pounds haddock fillets
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1 tablespoon butter, cut in small pieces
- 1 lemon, cut into wedges
Directions
- Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a baking sheet with aluminum foil and spray with cooking spray.
- Arrange haddock fillets on the prepared baking sheet. Mix onion powder, paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl; sprinkle seasoning over haddock. Dot haddock with pieces of butter.
- Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes. Serve with lemon wedges.
Source: http://allrecipes.com/recipe/232906/simple-broiled-haddock/print/?recipeType=Recipe&servings=4
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Attention Warrior Weight Loss Challenger's
Starting on Monday February 1st as you will continue to have weekly challenges to earn points, you will be starting another 5 week challenge through your fight to win 1,600$.
For the next 5 weeks you are required to journal your food EVERY DAY breakfast, lunch and dinner. If you complete the 5 week challenge which is 35 days you will earn 500 points. For every day missed you will lose 150 points per day this includes not having 3 meals filled out for every day. You do not have to turn your journals in weekly unless you choose to and would like a PNF coach to look it over and see how you are eating.
Good Luck!
www.PittsburghNorthFitness.com
We Change Lives!
Thursday, January 21, 2016
Get Off The Treadmill!
Getting fit takes more that jogging on the treadmill.
It takes nutrition and it takes strength training.
Strength training will create bigger and faster changes how your body looks and in much less time. Strength training will give you that toned and defined look you are after. It will boost your metabolism and keep you burning calories much longer afterwards than the treadmill will. Strength training will improve the performance of your daily activities and allow you to do the things you enjoy for a much longer time in your life. And strength training will make you look and feel younger.
However, all the exercise in the world will not cancel out bad nutrition choices and a poor diet. You must clean up your eating. Eat less processed food and sugar. Eat more vegetables, grass-fed meats, and fruits. Dieting is not the answer either. Dieting is a short-term solution to a long-term problem. Yes dieting will help you drop a few pounds fast, but what happens when you stop the diet? You gain it back and then some. The only way to truly keep the pounds off is through lifelong healthy eating habits.
Stopping spending hours on the treadmill running to no where and incorporate strength and clean eating into your fitness routine for the rest of your life. Fitness is a journey, not a quick fix.
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INPAX is Coming to PNF!!
Would you be able to defend yourself against an attacker if the situation arose?
PNF will be hosting five Self-Defense Classes taught by INPAX: Academy of Personal Protection.
INPOWER: January 30th, 2016 from 1-3pm
REACT: January 30th, 2016 from 3:30-5:30pm
GUN DISARMING: February 6th, 2016 from 1-3pm
EDGED & IMPACT WEAPON DEFENSE: February 13th, 2016 from 1-3pm
REACT: February 27th, 2016 from 1-3pm
*INPOWER is required prior to taking any other courses.
**Each course is $90, 10% discount offered if you register for all four courses.
Click here to learn more or register and reserve your spot INPOWER on January 30th, 2016 from 1-3pm.
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Weight Loss Warrior Challenge Starts Monday January 25th!
How it works:
- You will compete on teams of two in weekly challenges and body transformation results to win Grand Prize of $2,000!*
- $50 per person to compete
- Starts January 25th and will run for 6-weeks
- Measurements taken - beginning, middle, and end
- Weekly challenges
Register your team now!
*Grand prize of $2,000 only if a minimum of 20 teams participate. Grand prize subject to change according to participation.
We Change Lives!
Thursday, January 14, 2016
Weight Loss Warrior Challenge Coming Soon!
Weight Loss Warrior Challenge
Compete on teams of two in weekly challenge and overall weight and inches lost to win a Grand Prize of $2,000*
How It Works:
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Five reasons workouts do not work out.
Compete on teams of two in weekly challenge and overall weight and inches lost to win a Grand Prize of $2,000*
How It Works:
- $50 per person to compete and open to all PNF Members.
- Starts January 25th
- Beginning, Middle, and Ending Weigh-Ins and Measurements
- Weekly Challenges that both teammates must complete
- Points awards and taken away for weight loss or weight gain
- Register today at the PNF Front Desk
*Grand prize of $2,000 only if a minimum of 20 teams participate. Grand prize subject to change according to participation.
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Five reasons workouts do not work out.
- No one in your corner. A fitness coach provides more than just workouts. They are there to listen to the clients struggles and provide them with solutions, encourage them, motivate them, bring the best out of them, and hold them accountable. They are a person who cares.
- Dieting is not the answer. Learning and creating healthy new eating habits that are sustainable over time is.
- No supportive environment. Having fellow members who celebrate with you in your successes and understood the struggles you face makes a huge difference.
- Walking for and hour while watching TV is not the most efficient way get in to shape. You need to pick things up, squat down, and bring your heart rate up with intervals.
- Exercising does not have to hurt. Unfortunately, there is this "no pain, no gain" mentality that eventually results in injury and makes exercise unenjoyable.
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December "Frequent Sweaters"
Barb Bain
Ken Ross
Paul Pusateri
Deborah Hessinger
Nancy Baime
Jeff Woods
Rick Macklin
Frank Zappala
Paula Heinricher
David Goldstein
Ann Valcarcel
Mary Lou Shenot
Joyce McGuirk
Sheryl Simon
Patti Hasselbusch
Nick Ince
Joe Habovick
Alison Loeffler
Patty Plummer
Claire Hartman
Leanna Hart
Greg Muiter
Nancy Furbee
Cindy Vogel
Donna McWhirter
December MEPer's
1000 MEP CLUB
Deanne Braksator
Marianne Salzman
Greg Muiter
David Goldstein
Paul Pusateri
Patti Hasselbusch
Sherri Edwards
2000 MEO CLUB
Judy Robison
Mary Lou Shenot
Deborah Hessinger
Another Year Fitter! PNF January B-Days...
Natalie Bishop
Sharon McMoran
Elisa Sanders
Kerry Schurman
Vicki Rothermel
Mark Farone
Annette Cancelmi
Tine McQuade
Kim McPhilomy
Dalia Mracna
Sally Pavlina
Leanna Hart
Teresa Siriani
Claire Hartman
Greg Muiter
Sherrie Phillips
Abbey Tillison
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PNF Member Paula Heinricher's daughters are involved in a local scouting troop called the American Heritage Girls. The troop is holding a huge service project in a few weeks... and are in need of some donations that may potentially be just "hanging around" your home :)
Please take a peek at this list ... and if you have any of the items, you may bring them to the gym, there will be a collection box to place the items:
1. Gently used BOOKS - children's, teen or family (in good condition) ... to benefit Reach out and Read
2. PLASTIC RINGS from milk or juice containers ... to make cat toys for Animal Friends
3. SOCKS- knee or crew length (can be used, but clean) ... to make pet toys for Animal Friends
4. Spare CRAFT ITEMS (stickers, beads, buttons, feathers, ribbons, etc) - to make a craft supply box for Mars Home For Youth
5. Gently used WOMEN'S ACCESSORIES (necklaces, earrings, purses, scarves, etc), DRESS SHOES, and BUSINESS CLOTHING (suits and business casual)... to support women in Light of Life ministry. The center on the North Side has a "closet" for the women. Someone will help them chose an outfit for interviews (they LOVE to complete the look with accessories)!
Please make sure all items are clean and in very good condition :)
They need the items by Monday, January 25th!
Thank YOU so very much!!
We Change Lives!
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