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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Working hard on the new Step!

Charisse trying out the new Prowler!


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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 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.
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(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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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 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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