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!

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!