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.

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RECIPE OF THE MONTH
 

Simple Broiled Haddock

• Prep
  10 m
• Cook
  10 m
• Ready In
  20 m

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

1. 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.
2. 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.
3. 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!

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.

www.PittsburghNorthFitness.com

We Change Lives!

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:

• $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.

1. 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.
2. Dieting is not the answer. Learning and creating healthy new eating habits that are sustainable over time is.
3. No supportive environment. Having fellow members who celebrate with you in your successes and understood the struggles you face makes a huge difference.
4. 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.
5. 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!!

www.PittsburghNorthFitness.com

We Change Lives!