Obesity

A double digit unemployment rate is scary for most Americans but it’s not the only major crisis occuring in our country. A more shocking statistic is that 2/3s of Americans are overweight and nearly half of those are considered obese. Here are the reasons why:

Lack of weight loss management.

Americans spend more than $110 billion on fast food annually.
67% of ALL Americans are overweight.
Americans consume 3,767 calories daily on average while the Chinese consume 2,954 calories daily on average. The difference is equivalent to 19 slices of bacon.
Only 3 out of 10 get the recommended amount of physical activity.
25% of US children watch more than 4 hours of television.
OBESITY ATTRIBUTABLE MEDICARE AND MEDICAID EXPENDITURES TOTAL $39,030,000,000 IN THE UNITED STATES.


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Everyone who is active needs massage. You use your body in repetitive ways, such as sitting at a computer for long periods of time, driving a lot, or just through everyday activities. These activities can cause tight, sore muscles or even injury. Muscles under strain, such as stress or exercise, can become “sticky”, causing pain and limiting their ability 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 your workout.

There are several ways in which massage will improve the function of muscles and will enhance your workout.
Massage does help remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients which help them recover quicker. It will also increase blood flow to tissues, allowing for faster healing and improved performance.
Stretching – Massage can stretch tissues that could not be stretched in the usual methods. Bundles of muscle fibers are stretched lengthwise as well as sideways. Massage can also lengthen the sheath or fascia that surrounds the muscle, thereby releasing any tension or pressure build up and allowing the muscle to return to it’s optimal length, relieving pain and enhancing performance.
Breaks down scar tissue – Scar tissue is the result of previous injuries or trauma and can effect muscles, tendons and ligaments. This can lead to inflexible tissues that are prone to injury and pain. Massage therapy can break up the scar tissue, allowing more fluidity and less pain. Improves tissue elasticity – Hard training can make tissues hard and inelastic. Massage helps reverse this by stretching the tissues and lengthening the muscle thereby enhancing results of the workout.


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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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