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.

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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!

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!

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.

www.PittsburghNorthFitness.com

We Change Lives!

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!