Here you get your own personal training program tailored to your goals while sharing the attention from your trainer with a few other clients.

The Semi-Personal Training is custom designed to meet your goals well within your budget. Pro Fitness Network trainers work closely with each client to create an optimum workout based on your age, ability, physical condition and lifestyle.

The reason our Semi-Personal Training is so successful, is that besides being affordable for everyone and offering personal attention – you also work side-by-side with small groups of other like-minded individuals who have made fitness a priority in their life. Working out along side other people with a similar interests creates an additional, energetic bond unlike anywhere else.

Come join us and experience the amazing, natural high of our Semi-Personal Training.

$30 for 60 minutes of fully supervised workout sessions!


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You are invited to join Pilates trainer Kathy Braidhill to explore the art and science of the exercise discipline used by Olympic and professional athletes, celebrities and those seeking profound results. In a split workshop/workout format, you will learn to apply the Pilates method by doing matwork and by using the Reformer, Cadillac, Chair and Barrels. Prepare to awaken your deepest core muscles and learn the secret behind a smarter workout that makes you longer, stronger, and centered and leaves you feeling rejuvinated. Please wear workout attire, but shoes are unnecessary as Pilates incorporates muscles of the feet and lower extremity.

When: Saturday, January 16
Time: 2-4pm
Where: Pro Fitness Network
Address: 183 E. Glenarm St. Ste. 101, Pasadena, CA 91105
Fee: $50
Phone Number: 626-799-7243


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Kettle bells

To kick up the intensity of your workout, use a kettlebell. The iron bell is more unstable than a traditional dumbbell, so you’ll need to work harder to control it. To safely do this move, you’ll need plenty of space.

1Holding a kettle bell in your left hand, stand with your feet staggered, right foot in front of your left, about 2 1/2 feet apart. Bend your right knee, right hand resting on your right thigh. Lean forward at a 45-degree angle. Begin with your left hand below shoulder level.

2On an inhale, keep your weight shifted over your right leg as you rotate your torso to the left, raising the kettlebell above your left shoulder. Check that your left arm is still straight. Pause at the top and slowly lower the kettle bell to the start position. Repeat three to six times. Be sure to use control throughout the exercise so you avoid overswinging.


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1. Learn What “Build Slowly” Means

Be realistic about your abilities. Experts say to progress gradually, but most of us don’t know how to translate that into real-life terms—especially those who used to be active but have gotten out of the habit. “Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park,” says Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center.

If you haven’t worked out in years, start with a manageable goal, like 20 minutes of walking or yoga twice a week for two weeks. When you’re ready to progress, either bump your number of workouts to three a week or increase their length to 25 or 30 minutes—but don’t try both at the same time. Taking on too much too soon can leave you achy and discouraged; that’s why experts recommend you change only one thing at a time—the frequency, duration, or intensity of your workouts.

If your new cardio workout still leaves you gasping for air, don’t be afraid to slow your pace—you should be slightly breathless but able to talk. You’ll be more likely to follow your program if you exercise at a comfortable level, according to White’s research. Strength-training will get easier, too. A new study from Ohio University found that muscles adapt to resistance exercises after a mere two weeks.

2. Keep an Activity Log

Hands down, lack of time is the number one reason we struggle to keep exercising. Yet studies find we may have more time than we think. Women ages 45 to 70 spend an average of 28 hours a week in sedentary activities outside of their jobs, such as reading and Web surfing, according to a University of Oklahoma study—ample time to find at least 2 1/2 hours a week for exercise. Keep a log of everything you do for 3 days, suggests Jennifer White, PhD, an assistant professor of fitness and wellness at the University of Nebraska at Omaha. Then find ways to sneak in activity. Time in front of the TV can double as a stretching session, while a cell phone headset allows you to power walk while you’re on hold with the credit card company.

3. Prepare for Post-Workout Hunger

Exercise can boost metabolism for a few hours, but burning more calories can increase your appetite. To avoid the munchies after exercising (and eating back the calories you just burned), try to schedule workouts so that you have a meal within an hour afterward. Or save part of an earlier meal to eat during that time, says Fernstrom. Snacks combining carbohydrates and protein—like a fig bar and fat-free milk, or cantaloupe and yogurt—are best to refuel muscles and keep you from feeling ravenous later on. If you still feel hungry, wait 10 to 15 minutes before eating more to make sure you’re physically, not just mentally, hungry. Distract yourself while you wait: Keep your hands occupied by cleaning out a drawer or giving yourself a manicure.

4. Be Alert to Prime Drop-Out Time

About half of new exercisers quit in the first few months, research has found. But support, either one-on-one or in a group, can keep your momentum going. “Getting help specific to your particular issues is key,” says Fernstrom. If you struggle with exercise, try finding (or even forming) a walking group at work or at your local Y. If you’re goal-focused, signing up for an event, like walking a half or full marathon, can be the carrot you need to stay on track.

5. Take Breaks

Missed a workout? Don’t worry: Your waistline won’t notice. Brown University scientists found that people on a 14-week weight loss program who took occasional breaks from working out lost an average of 7 pounds—about the same amount as those who never missed a day. “Just pick up again as soon as you can,” says Fernstrom. In the long run, it’s the habit, not the individual days that matter. For help, sign up for a weekly e-mail health newsletter: People who did exercised 14 percent more and ate better than those who didn’t get inbox reminders, reports a University of Alberta study.

6. Splurge—Then Get Up and Move

One date with a pint (or even two) of ice cream won’t doom your weight loss unless you let guilt keep you off track. In fact, French researchers discovered that obese exercisers who bicycled for 45 minutes about three hours after a high-fat meal metabolized more stored belly fat than those who cycled on an empty stomach. Although bingeing on cookies before your next workout obviously won’t help you slim down, the study is a good reminder that not all is lost when you stray from your diet—in fact, your body may even kick it up a gear to help with damage control. Instead of giving up when a celebratory dinner with friends sends your calorie count through the roof, suggest a postmeal stroll or dancing. The party moves away from the table, and the evening can continue with a fun activity that helps you toward your weight loss goal.

7. Put the Treadmill in a Pretty Room

If a workout bores you, don’t do it. “Research shows that if you enjoy an exercise, you’ll stay with it, so keep trying activities until you find something you like,” suggests White. Or jazz up a ho-hum workout with music or audiobooks. Just don’t try to exercise in some dark, dreary corner of the house. “So many women make the mistake of consigning the treadmill to the basement,” White says. You’ll be more likely to use exercise equipment if it’s in a pleasant space with good light and in easy reach of the radio and TV, like the family room. It’s worth investing in a home exercise space that’s both functional and attractive, whether by spending a little extra on a treadmill you won’t mind showing off or buying pretty baskets to store your workout DVDs and dumbbells.


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Skin Care

Following a simple skin care routine can dramatically affect the way your skin looks and feels. When you maintain a good skin care routine, you will notice several significant changes. Your face will be cleaner and exude a healthy glow. The skin will become more firm and toned. Lines will appear less noticeable and skin will appear less fatigued. With a regular skin care routine, you can enjoy beautiful, bright, healthy skin.

Many people start following a skin care program to fight the signs of aging, but there are also other reasons to begin a skin care program. A good skin care program is important when it comes to keeping your skin looking healthy and youthful – no matter what your age. Skin conditions such as acne, excess oil, dry skin and sensitive skin and mature skin changes all benefit from a good skincare routine.

Your basic skin care routine should include a cleanser, toner and moisturizer. Also incorporate acne treatment if you have acne problems. You may also want to include eye treatments for wrinkles, dark circles or bags beneath the eyes. Ideally, organize these steps into your morning routine in such a way that they do not take a lot of time. One hint is to apply eye treatments directly under your makeup to quicken your process.

The following steps should be done twice daily, morning and evening: Cleansing the face is the first step in taking care of your skin. Cleansing helps remove any excess skin oils or dirt that has accumulated throughout the day or night. The best cleansers are effective, yet gentle enough to not disturb the skin’s natural moisture balance. They help to maintain a healthy complexion and are an essential step in your facial care routine.

Toners, or toniques, are important to use after cleansing to return your skin to its proper pH balance. This is valuable because it can take your skin up to six hours to return to its proper pH level without the help of a toner. Keeping the skin at its natural pH allows it to function at its optimum level. Apply toner using a cotton pad or spray once or twice, over the entire face and leave on. Your skin will feel fresh and rejuvenated.

After using the toner, it is time to treat specific skin care concerns, such as acne, rosacea, or lack of firmness. This is an optional step but once you experience the clarifying and age-defying benefits of this step you will want to continue to include this in you regime. Wait 2-3 minutes after applying the serum before applying moisturizer.

Moisturizing is the final step to complete the daily skin care routine. Even oily skin needs a light moisturizer to keep skin soft and supple. Soften and hydrate the skin with a moisturizer suited to your skin type. Apply over the entire face and neck area and leave on. For a lighter application, emulsify a small amount of moisturizer in your hand with a few drops of water. You may then very gently apply a small amount of eye cream or gel around the eyes.

We all know the basics of skin care – cleansing, toning, and moisturizing. But why should we also exfoliate and use a masque? These are skin care treatments that should be integrated into a weekly maintenance plan.

Why Exfoliate? Exfoliation is the key to vibrant skin. It is important to exfoliate your skin at least once or twice per week. Exfoliating should be done after cleansing. Facial exfoliations are essential to keep skin soft and glowing. They help slough off dead skin cells and keep pores clear. This sloughing action also smoothes and clarifies the face’s complexion. An exfoliate is a great pick-me-up for tired, dull skin. It is also a good way to deal with rough or flaky skin. Apply the exfoliant suited to your skin type and allow it to dry for 5-10 minutes. Use a face cloth moistened with lukewarm water to gently scrub off the dried exfoliant using a circular motion while scrubbing. Rinse thoroughly with water and apply toner and moisturizer.

Why use Masques? Using a facial masque once or twice a week will dramatically increase the elasticity and health of your skin. Choose a masque suited to your skin type or the condition that you are treating. Emulsify a small amount of the masque in your hand with a few drops of water and apply evenly over the entire face, neck and décolleté areas. Avoid the eye area. Allow the masque to dry for 5-10 minutes while breathing in the soothing scents. Use a face cloth moistened with lukewarm water to gently scrub off the masque using circular motions while scrubbing. Rinse thoroughly with water and apply toner and moisturizer.

A simple skin care routine can dramatically affect the way your skin looks and feels. You will notice significant changes in your skin once you make this routine into a habit. Good quality products protect the skin from environmental pollutants and improve the overall complexion of the face. When you implement a regular skin care routine, you can enjoy beautiful, bright, healthy skin for life


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