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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 for Weight Loss
Pilates and Arthritis
Massage and The Immune System
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
Sugar Consumption

sugar consumption

Sugar is the leading food additive in the United States food supply–salt is second.  Fifty years ago, 70% of the sugar we used we added at our own discretion.  Today 65% of the 70 million tons is put in food by processors.  Only 30% is added by the consumer.

What do we do with it all?  Coffee and tea drinking alone accounts for more than 750,000 tons of sugar consumed annually.  All told, this amounts to a total of 2,000 tons of sugar a day that is stirred into tea and coffee cups.

Sugar is hidden in hundreds of foods:

  • Sugar is added to hamburgers in restaurants to reduce shrinkage.
  • Honey solutions are injected into poultry before frying.
  • Sugar is used in processing lunch meats, boullion cubes, and dry-roasted nuts.
  • Sugar is used in processing beer, wine and other alcoholic beverages.
  • There is sugar in salt.
The more sugar you have, the more you want, and the more manufacturers provide.

Carina Weston

Did You Know…green tea

Green tea is good for your heart.  This potent beverage contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure.  To make a day’s supply, bring 20 ounces of water to a boil, drop in 3 decaffeinated green tea bags, cover, and steep for 10 minutes.  Remove the tea bags, and refrigerate the tea.  When cool, pour the tea into a container, add ice if you’d like, and sip throughout the day.

Quick Tip…

Keep a container at work so you’re not tempted by drinks out of the vending machine.

Julia Morichelli

Acupuncture for Weight Loss weight loss

Acupuncture can help promote weight loss.  It is thought to stimulate the body’s flow of vital energy and, in turn, improve several factors known to contribute to weight problems and obesity.  Acupuncture is thought to suppress appetite, boost metabolism, and reduce stress.

In a research review published in 2009, with a total of 3,013 participants, researchers found that acupuncture was associated with a significant reduction of average body weight and improvement in obesity.

It is suggested that acupuncture be combined with other alternative therapies and key lifestyle changes in order to promote weight loss.

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

Pilates and Arthritis

reformer

Low impact exercises such as Pilates, is one of the most important factors in helping ease arthritis.  Pilates lubricates the joints, builds cartilage, strengthens muscles and bones, and improves overall health and fitness.

Pilates can be tailored to individual needs.  Isometric exercises, contracting the muscle without moving the joints, can be useful when the joint is inflamed.  Isotonic exercises, where the muscle and joints both move, are also recommended because they take the body through its full range of motion and help build strength.

Closed chain exercises are often recommended for arthritis sufferers because they put less stress on joints and work several muscle groups at the same time.  Good closed chain exercises include leg and footwork on the reformer.

The specific aligned movements in Pilates strengthen the surrounding tissues, improve flexibility and aid correct biomechanics.  The end result is less pressure on joints, less pressure equals less wear and tear, and less wear and tear equals less pain.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage and The Immune System

massage 2Devotees of massage therapy know it’s relaxing and feels good, but massage may also be an effective tool for maintaining good health.  Researchers report that a single massage produced measurable changes in the immune system and endocrine system of healthy adults.

The researches studied 29 healthy adults who received a 45 minute Swedish massage and 24 healthy adults who had a 45 minute session of light touch massage.

The study found several changes in the blood tests of the Swedish massage group that indicated a benefit to the immune system.  It caused sizable increase in lymphocytes, cells that help the immune system defend the body from harmful substances.  Massage doesn’t only feel good, but it is also good for you.

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

20% Off to ALL Pro Fitness Clients

Union salon
Dana Doucette

Hair Color Specialist
Union Salon
174 S DeLacey Avenue
Pasadena
Call for your appointment today! (626) 793-7745


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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  626-799-7243
In This Issue
Did You Know?
Acupuncture and Breast Cancer
Pilates for Athletic Conditioning
Massage and Weight Training
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  (626) 434-9822
365 Thank You’s: The Year a Simple Act of Daily Gratitude Saved My Life 

365 

This book was written by one of our clients, John Kralik.  It is an amazing inspirational story on how gratitude can change our daily lives. 

http://www.amazon.com/365-Thank-Yous-Gratitude-Changed/dp/1401324053/ref=sr_1_1?ie=UTF8&qid=1298870515&sr=8-1 

Carina Weston

Did You Know…labels

You should scan food labels for unhealthy fats.  Adults who read food labels and nutrition facts slash twice as many calories from fat as those who don’t give them a look.  When it comes to heart health: Don’t let fat exceed 30% of your calories.  More importantly, make most of your fat the healthy, monounsaturated (olive oil, nuts, dark chocolate, avocado) and polyunsaturated (salmon, flaxseed, walnuts) kinds.  

Quick Tip… 

Limit saturated fat intake to 7% of your total calories.  Avoid trans fats whenever possible-they should comprise 1% of your daily calories.  Look for hydrogenated on ingredient lists-trans fats are most often found in cookies, crackers, baked goods, and other processed foods.  Both of these fats raise levels of artery-clogging LDL cholesterol.

Julia Morichelli

Acupuncture Eases Breast Cancer Treatment Side Effects  breast cancer 

During breast cancer treatments, many women experience hot flashes, fatigue, night sweats and more.  New research suggests that acupuncture may help ease some of these side effects, and it may be more effective than antidepressants for relieving hot flashes and more.  

Acupuncture can also help side effects such as nausea, dry mouth, headaches, trouble sleeping and constipation.  The effect of acupuncture is longer lasting.  After about two weeks of stopping drug therapy, women started having symptoms.  With acupuncture, it was 15 weeks.   

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

Pilates for Athletic Conditioning

pilates weight

It’s no secret that many celebrities are turning to Pilates for that intimate mind/body connection.  But did you know that top-dollar athletes do Pilates too?  Tiger Woods, David Duval, and Steve Ballesteros, basketball star Jason Kidd, pitcher Curt Schilling, pro hockey player Carlo Colaiacovo, and offensive lineman Ruben Brown among others are turning to this alternate form of exercise for rehabilitation purposes and prevention of sports injuries.

Pilates helps athletes develop core strength, increase flexibility, assist in rehabilitation after injury and create muscular balance throughout the entire body.  Traditional athletic training methods will help develop the muscles required in a specific sport, but may not address the stabilizing muscles around the joints or the torso.  Often, one muscle is identified and exercises are designed to isolate that muscle, usually in a single plane of motion.  However, Pilates exercises can be more complex than traditional moves and will therefore recruit a larger number of muscle groups or strengthen the same muscles from many angles and in a variety of different ranges of motion.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage and Weight Training

weightliftingDon’t let your aches and pains prevent you from weightlifting.  Weight training tightens your muscles.  Massage releases muscle tension and improves flexibility of muscles.  Massage improves your tissue quality, helps prevent injuries and rehabilitates injuries.  

Massage promotes blood flow to your muscles.  Increased blood flow decreases post workout muscle soreness.  Massages speed up recovery time so you can do more weightlifting without the risk of over-training.  Massage removes toxins in your tissue, including built-up lactic acid.  Massage increases the flow of nutrients to your tissue as well as breaks up scar tissue.  Weight training can aggravate past injuries, and this can cause scar tissue.  Overstressed muscles can also cause scar tissue.

Deep tissue and sports massage will alleviate delayed onset muscle soreness by reducing swelling within the muscle tissues and by flushing out the toxins and byproducts that are released as the body burns fuel for energy.

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

 

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Fueling Your Diet With Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need.  Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously. To help you fuel your health with fiber, here are 9 facts to help.

1.  Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease.  High fiber helps the body to eliminate cholesterol by binding it in the digestive tract.  For thousands of years, fiber has been used to stop constipation.

2.  Fiber can actually help with over-eating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3.  Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.  Prepackaged and fast-food offers will not supply you with enough fiber to stay healthy.

4.  Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest.  The best sources are whole grains and concentrated grain products.

5.  Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber.  Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6.  More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water.  With your diet of fiber, you’ll need eight or more glasses of water every day.

7.  Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays.  The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8.  You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9.  Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do.  All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip.


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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?
Feel Good Reasons to Consider Acupuncture
Pilates Facts
Myofascial Release
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
5 Signs You’re Happier Than You Think

running

1. You’re not glued to the TV: The happiest people spend 30% less time parked in front of the tube, according to a University Maryland study.  The study analyzed 34 years of data from more than 45,000 Americans.  They’re more likely to spend time socializing, reading, or attending religious services–habits that are linked to better moods and health.
2. You keep souvenirs on display: People who use mementos or photos to remind themselves of good times better appreciate their lives and are happier, says Sonja Lyubomirsky, Ph.D., a professor of psychology at University of California, Riverside.  Good memories remind you of your “happiness potential” and promise that soon you can reach it again.
3. You make exercise a priority: People who exercise more are less likely to be stressed and more likely to be satisfied with life, according to Danish researchers.  Compared with sedentary people, joggers are 70% less likely to have high stress levels and life dissatisfaction, the study found.  Couch potatoes who start moderate exercise–the equivalent of 17 to 34 minutes a day–experience the greatest happiness lift.
4. You have a healthy love life: Physical intimacy is a key contributor to happiness, found a study by Dartmouth economist David Blanchflower, Ph.D., and Andrew Oswald, Ph.D., of England’s University of Warwick.  Married people report 30% more sex than singles, which may be one reason they also report being happier.
5. You hang out with happy people: Socializing with a cheerful person in your neighborhood increases the likelihood that you’ll be happy too, according to a new study.  How often you get together matters most, says the researchers.  People who live within half a mile of a buoyant buddy increase their odds of being happy by 42%..  If the friend lives further away (within a 2-mile radius), the chances drop to 22%–probably due to fewer get-togethers.

Carina Weston

Did You Know…salt

Eating out can slowly kill you.  A cardiologist recently told this store: I have an overweight, diabetic friend who’s a gourmand–he likes to dine out at fancy restaurants almost every night of the week.  He recently broke his leg and had to stay home for 6 weeks.  Just by cooking for himself, he lost 25 pounds and reversed his diabetes.  When you eat in restaurants, you forfeit control of ingredients as well as portion size.  Unfortunately, my friend is back to eating out again.  I tell him that if his health deteriorates, I’m breaking the other leg.

Quick Tip…

When eating out, you will consume atleast 1,000 calories and more likely 2,000-3,000!  If you eat out twice a day (even if it’s salads), you will consume 3,000 to 5,000 mg per sodium a day.  New ADA guidelines for sodium is 1,500 mg per day.  Choose a day to cook and make your meals for the week.  You can find great receipes on the internet.

Julia Morichelli

4 Feel Good Reasons to Consider Acupuncture acupuncture and arthritis

1. You have lower-back, shoulder, neck or knee pain: Acupuncture can help ease lower-back pain.  In one study, acupuncture proved almost twice as effective at relieving lower back pain as conventional therapies.

2. You get tension headaches or migraines: Research has shown that acupuncture can reduce severity and frequency of headaches when used on its own.  In one study, 47% of patients who received acupuncture reported a decrease in the number or days they experienced headaches by at least half.

3. You’re having baby making issues: Acupuncture proponents say that getting acupuncture can increase blood flow to the uterus, creating an environment that supports egg implantation while also reducing stress and depression.  The pregnancy rate for those who were given acupuncture treatment before and after undergoing IVF was 42.5% compared to just 26.3% for those were not given a treatment.

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

Pilates Facts

Joseph Pillates

1.  Pilates was named after its inventor Joseph H. Pilates. Originally, the concepts of the physical activity were developed for injured soldiers were confined to their beds in an English hospital.  Pilates innovated a machine from old hospital bed and springs.

2.  Pilates represents the acronym of Proximal Integrating Latent Agile Toning Exercise.

3.  Despite some of the rigorous physical maneuvers/exercises of Pilates, it is not deemed a cardiovascular workout.

4.  A Pilates workout consist of systematic practice designed to sculpt and tone the body’s core through balance, breathing, stretching, and strengthening.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage-Myofascial Release

massage and depressionMyofascial release has many well-known benefits, including reducing pain, headaches, and symptoms associated with fibromyalgia.  However, a secondary benefit for many has been lifting depression, decreasing inner anxiety and restoring a general calmness and joy in their life.

One possible explanation that seems to be related to depression is compression of the occipitalcondyles.  This type of compression can produce excessive pressure on the brain from facial restrictions that can cause cervical pain or headaches.

Myofascial release through the whole body, particularly balancing the pelvis, opening the spine, and releasing the occipitalcondyle area and myofascial techniques for the cranial area, can be extremely calming and therapeutic.

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


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small logo
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
New to Pilates?
Massage Benefits
Webster’s Community Pharmacy
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.
acupuncture 2
Looking for a great Handyman Service?
handymn
Call Marcos Alfaro
(626) 434-9822
Heart-Healthy Valentine’s Day Gifts

couples workout

1. Dark Chocolate Fondue for Two: Skip the boxes of chocolates and make your valentine some dark chocolate fondue.  Packed with flavonoids, the dark stuff helps prevent heart disease and lowers blood pressure.  Melt some chocolate and dig in with fresh fruit.
2. A Heartfelt Workout Mix: Surprise your sweetheart by uploading a new workout mix to his or her iPod.  Choose upbeat, romantic songs with significance that will get the heart rate up while also playing sweet tribute to your relationship.
3. A Massage: Here’s an indulgence that won’t pack on the pounds.  A relaxing massage can relieve stress and lower blood pressure.  Release stress by giving your partner the gift of a great massage.
4. Heart Healthy Custom-Made Granola: Use an online service like MixMyGranola to design a custom-made granola for your significant other.  Choose from 79 different ingredients, and for a fun touch, choose heart-healthy options like cherries and almonds.
5. A Workout Date: There is nothing better than a great workout.  Exercise can be great for bonding and catching up with one another’s lives.  You will spend quality time together while encouraging one another and creating a deeper bond.

Carina Weston

Did You Know…cardio

Muscle burns 35 to 50 calories per pound, per day.  Although cardio sessions turn up the heat and burn big-time calories, lifting weights helps you build calorie-burning lean muscle, says Jeffrey Garber, M.D.  With more lean muscle, you extend the burn to when you’re just sitting at your desk or driving in the car.  Just adding 5lbs of muscle can help you lose 24 pounds in one year!

Quick Tip…

Add weight bearing exercises to your workouts three times per week.  It does not have to be a hardcore all out training session; just challenging.  You will see toning results like you have never experienced before.

Julia Morichelli

Acupuncture acupuncture and arthritis

Many common health conditions can be effectively treated by acupuncture because it is safe, effective and has few side-effects.  These conditions include insomnia, anxiety, depression, fatigue, gastrointestinal and digestive problems, addictions, allergies, sinusitis, headaches and migraines, skin disorders, colds and influenza, high blood pressure, musculoskeletal injuries, back, hip, and joint pain, along with more seroius health conditions like a stroke.  Women’s health, menstrual irregularities, menopausal issues, and infertility can also be approached from a holistic perspective, using acupuncture, and traditional Chinese medicine.

Dorothy Low L.Ac, Dipl.OM.

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

Pilates

New to Pilates?

pfn pilates

Walking into a Pilates studio for the first time can be intimidating.  Not to worry, Pilates is a very professional, client centered practice.  A friendly knowledgable instructor will greet you and make you feel right at home.

What to bring to a Pilates class: You won’t need much.  Equipment, towels, and water are provided.

What to wear to a Pilates class: There are a few things to consider when dressing for a Pilates class.  First, make sure your clothes give enough to let you move and stretch fully.  Pilates is done barefoot, so no footwear is needed.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage

new years massage

Massage Benefits Are More

Than Skin Deep:

Does a good massage do more than just relax your muscles?  To find out, researches at Cedars-Sanai Medical Center recruited 29 healthy adults and assigned them to an hour session of deep-tissure massage.

To their surprise, researches found that a single session of massage caused biological changes.  Those who received deep tissue massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva.  They also experienced a decrease in the level of arginine vasopressin, which is a hormone that can lead to increases in cortisol.

Participants had increases in the number of lymphcytes, white blood cells that are part of the immune system.  The lead author, Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were “very, very intriguing and very, very exciting—and I’m a skeptic.”

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

Meet Our Clients and Their Businesses

Webster’s Community Pharmacy
websters2Michael and Meredith Miller, former owners of Fair Oaks Pharmacy and Soda Fountain, are at it again!

The duo have a flair for revitalizing community drug stores and are now in the process of bringing Webster’s Pharmacy back to its glory days.

There are already great greeting cards, gifts, jewelry and fashion accessories to purchase.  Stop in and visit us–we’ve missed you!


2450 N. Lake Avenue
Altadena, CA 91001
626-797-1163


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