Happiness is a CHOICE!

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Pro Fitness Network
183 E. Glenarm Street
Suite 101, 107, & 108
Pasadena, CA 91105
626-799-7243
In This Issue
Did You Know?
What is it Like to get Acupuncture?
Massage Benefits Before & After Exercise
Pro Fitness Network
$10 Off
of Your First Massage
(New Clients Only)
The Importance of Massage:
Muscles under strain, such as stress or exercise, can bein to become “sticky”, causing pain and limiting their ablity to perform optimally.  Massage is one of the only techniques which will restore them to their proper performance.  Regular massages will enhance and increase the effectiveness of the athlete’s workout.
massage 2
50% Off
of Your First
Acupuncture Treatment
(New Clients Only)
Acupuncture can be used to treat any sort of pain, whether it be a headache, backache, neck pain, anxiety, stress, or gastrointestinal disorders; acupuncture can even help you quit smoking or lose weight.
main acupuncture pic
Looking for a great Handyman Service?
handymn
Call Marcos Alfaro
(626) 434-9822

Happiness Is a Choice

By Ann Patchett, award winning author

happy

I believe that in the same way physical exercise can change your body, regular mental exercises can change how you see and engage with the world and the people you love.
Earlier I attended a meditation workshop. The mediation was this: sit for 11 minutes with your hands in front of your heart, palms facing each other a few inches apart. We were to see the person we loved inside the space between our hands. We were to think of them happy, to see them bathed in light, to see them as their best selves. We were given a song to sing during the meditation, but the song wasn’t the point. The point was to see the person you loved as happy for 11 minutes every day.

It was a 40 day meditation and if you missed one day, you had to start over at day one. I picture my husband on a boat or resting with our dog or laughing on the phone with his mom. After a while all the small traces of impatience or judgment to our relationship fell away. I no longer cared if he neglected to unroll his socks before dropping them in the wash. I felt a heightened sense of joy when he came home from work. Again and again I pictured him at his best, and I responded to that best self accordingly. I remember how grateful I was to be married to him. The more goodness I saw in him, the more goodness he showed me.

At the end of the 40 days, I asked the teacher if people ever decided to push on. she told me that 40 days requested a change, 80 days formed a new pattern, and 120 days sealed your intention.

Ann Patchett

Did You Know…sleep

Every extra hour of sleep middle-aged adults can add to their nightly average reduces their risk of coronary artery calcification, a cause of heart disease, by 33% according to a study reported in the Journal of American Medical Association.  When you’re even a little sleep deprived, your body releases stress hormones that constrict arteries and cause inflammation.

Quick Tip…

If you routinely wake up feeling tired or need an afternoon nap, then you’re probably sleep deprived.  Most adults need 7 to 8 hours a night to function well.

Julia Morichelli

What is it Like to get Acupuncture?

weight loss

How does acupuncture work?

There are 3 ways that acupuncture has been significantly shown to work.  First, it increases circulation and lymphatic drainage.  In addition, it releases endorphins to help balance your endocrine (hormone) system — in fact, some people get “acupuncture stoned,” a natural “high” that improves mood.  Third and last, functional MRI scans have shown that acupuncture affects the perception of pain, which may be the reason it’s effective in treating chronic pain.

What is it like to get a treatment?

You’ll lie on a table, similar to a massage table.  You may need to change into a gown, depending on the area being treated, during the treatment, 6 to 10 acupuncture needles are inserted and kept in for 15 to 35 minutes.  Most people snooze during the treatment.  Then the needles are removed and the patient can resume normal activities immediately.  The number and frequency of sessions depend on the condition being treated.

Does it hurt?

While some people feel a slight sting when a needle is inserted, they don’t feel the needles during the session.  The needles are very fine and flexible, like fishing wire.

What are the most common conditions treated with acupuncture?

The best results are in people being treated for pain (including headache, cancer pain, and pain from injuries), insomnia, and infertility.  Acupuncture is also used to treat autoimmune conditions and menstrual and menopausal symptoms.

Come in and receive 50% off of your first Acupuncture treatment today!

Massage Benefits Before & After Exercise

zports massage

During an intense workout, the human body undergoes all sorts of different processes.  It is inevitable that the body gets “beat up” during exercise.  That’s where protein and massages come into play.  Protein helps build and repair the broken down tissue from the intense workout.  Massages do not affect muscle strength, but they have been proven to optimize recovery.

A pre-exercise massage is a useful way to increase or decrease the stimulation or nerve cells, thus keeping the ligaments, tendons, and muscles loose and flexible.  Blood circulation is enhanced during a massage as well.
A post-exercise massage is extremely beneficial by allowing the mind and body to relax.  It also improves recovery time by allowing the byproducts from the metabolism to be carried away from the muscles more efficiently.  Post-exercise massage can speed up recovery time twice as fast as regular rest, mainly due to the improved blood flow and nutrient distribution.

Come in and receive $10 off of a massage.  New Clients Only.


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Pro Fitness Network supports Blair High School and purchased this banner from their PTA!


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How many times have you heard someone say they are doing a walking program, but they’re not seeing any changes in their body? If you do the same old thing, you’re going to get the same old results. Here are seven smart steps to step up your program so you can burn that fat.

Exercise physiologist Jason Karp said the first thing is to increase the intensity.

“Instead of just taking a nice stroll in the park on a sunny afternoon, they can mix periods of easy walk with periods of harder walk, and they’re going to rev their metabolism and get a lot more out of it,” Karp said.

Karp is a fan of interval training, utilizing small bouts of increased effort through walking or running with your standard program, but he cautions not to jump out of the gate too fast. He said for a person who has gone 40 years without running, the best way to start is to mix walking and running.

“So maybe they walk for five minutes and run for a minute and walk for five minutes and run for a minute,” Karp said. Over time, decrease walk time and increase run time to see results.

Personal trainer Julia Morichelli says you can also integrate by having a jump rope with you.

“If you see a boxer run, they always have jump ropes with them, and they jump rope in between,” she said. Morichelli is a fan of fitness toys to train the brain and the body. Along with jump rope, move to music as studies show we work harder and longer with tunes we love.

You can also pack a pedometer to monitor steps taken, and then challenge yourself.

“If yesterday you took 2,000 steps, try to increase it by just 500 steps,” Morichelli said.

Exercise tubing is also easy to tote, and it’s good for muscle conditioning during intervals to rev up the system. “The more muscles that you use during the workout, the more calories you’re going to burn and ultimately the more fat you’re going to lose,” Karp said.

And don’t discount those funny looking Nordic Poles that burn on average 20 percent more calories along with creating more movement.

“A lot of times putting that pole is forcing us into spinal rotation, and that’s probably the most important thing,” Morichelli said.

Where you walk and the way you walk also makes a difference. Morichelli suggests walking at the beach one day if you can, then at the mountains another day.

Then be mindful of rolling from heel all the way through to your toe with an exaggerated effort to get your glutes engaged, which can help take stress off your knees.

“When you’re pushing off the heel, you’re going to engage the glute — more than the fancy schmancy funny sneakers out there,” Morichelli said.

Finally, remember that you have to up your game periodically, and be progressive in your approach.

“We become much more efficient with the activity, so that’s why some people don’t see results because they do the same thing over and over and over again for month after month after month,” Karp said.

For more information about Walgreens’ Walking Program visit www.walgreens.com/walk.


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New Toys at Pro Fitness Network!!


Working hard on the new Step!

Charisse trying out the new Prowler!


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Follow us on Twitter Visit our blog Find us on Facebook View our videos on YouTube
carina
Pro Fitness Network
183 E. Glenarm Street
Suite 101, 107, & 108
Pasadena, CA 91105
626-799-7243
In This Issue
Did You Know?
Acupuncture Benefits for Men
Massage Therapy for Men
Pro Fitness Network
$10 Off of Your First Massage
(New Clients Only)
The Importance of Massage:
Muscles under strain, such as stress or exercise, can bein to become “sticky”, causing pain and limiting their ablity to perform optimally.  Massage is one of the only techniques which will restore them to their proper performance.  Regular massages will enhance and increase the effectiveness of the athlete’s workout.
massage 2
50% Off of Your First
Acupuncture Treatment
(New Clients Only)
Acupuncture can be used to treat any sort of pain, whether it be a headache, backache, neck pain, anxiety, stress, or gastrointestinal disorders; acupuncture can even help you quit smoking or lose weight.
main acupuncture pic
Looking for a great Handyman Service?
handymn
Call Marcos Alfaro
(626) 434-9822
3 Calorie-Counting Rules for Weight Loss

calories

1.  Determine How Many Calories You Should Eat: How many calories you need to eat to maintain your current weight depends on factors such as your gender, age, height, weight, and activity level.
2. Count How Many Calories You Actually Eat and Burn: You can easily cut 500 calories by making small diet and exercise changes throughout your day.  Drink water instead of juice, have hummus instead of chips, swap creamy dressings for fat-free dressings, and get out for a walk.
3. Get Portion Savvy: Even if you can’t or don’t want to tally the calories you eat at every single meal or snack, adopting this little portion control tips can help you consume fewer calories without trying too hard.
Don’t eat out of the container but measure a serving size or whatever you’re snacking on and put it on a plate.  Use smaller plates to trick your mind into thinking that you have more food.  Spoil your appetite with nutritious food.  Try eating celery sticks with peanut butter fan hour before meal time.  You’ll eat less at a meal and feel more satisfied later.

Carina Weston

Did You Know…italian food

You SHOULD cook like an Italian.  Use MUFA-rich olive oil in your food prep whenever possible.  The heart-healthy fat lowers “bad” LDL cholesterol and raises “good” HDL cholesterol.  Bonus: Olive oil is also rich in antioxidants, which may help reduce the rich of cancer and other chronic diseases like Alzheimer’s.  Use olive oil instead of butter or margarine at the dinner table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible.

Quick Tip…

Buy only cold-pressed, extra-virgin oil; it retains more of the olive’s heart-healthy antioxidants than other forms.

Julia Morichelli

Acupuncture May Trigger Natural Painkiller

weight lossThe needle pricks involved in acupuncture may help relieve pain by triggering a natural painkilling chemical called adenosine.  Adenosine levels in tissue near the needle insertion points is 24 times great after an acupuncture treatment.

When adenosine is activated in the same tissue areas without applying acupuncture the reduction of discomfort and pain is similar, which strongly suggests that adenosine is the magic behind the method.  In experiments with deoxycoformycin, which is known to impede adenosine removal from the body, the researchers said the drug almost tripled the amount of adenosine in the targeted muscles and more than tripled the amount of time that one experiences pain relief.

Come in and receive 50% off of your first acupuncture treatment today!

Massage Benefits Before & After Exercise

zports massage

During an intense workout, the human body undergoes all sorts of different processes.  It is inevitable that the body gets “beat up” during exercise.  That’s where protein and massages come into play.  Protein helps build and repair the broken down tissue from the intense workout.  Massages do not affect muscle strength, but they have been proven to optimize recovery.

A pre-exercise massage is a useful way to increase or decrease the stimulation or nerve cells, thus keeping the ligaments, tendons, and muscles loose and flexible.  Blood circulation is enhanced during a massage as well.
A post-exercise massage is extremely beneficial by allowing the mind and body to relax.  It also improves recovery time by allowing the byproducts from the metabolism to be carried away from the muscles more efficiently.  Post-exercise massage can speed up recovery time twice as fast as regular rest, mainly due to the improved blood flow and nutrient distribution.

Come in and receive $10 off of a massage.  New Clients Only.

This email was sent to cadifelice@aol.com by carina@profitnessnetwork.com |

Pro Fitness Network | 183 E. Glenarm Street | Suite 101, 107, 108 | Pasadena | CA | 91105

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