PNF May Events

May is almost here and we have a month full of events ahead of us.

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.

www.PittsburghNorthFitness.com

We Change Lives!

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.

• 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.

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!

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!