Did you know…..

The nutritional content of a lot of foods now a days is labeled according to serving size?  How much do you really know about the serving size?

One cup should be about the size of your fist, and is typically equal to about two servings of pasta or rice.

Three servings of meat, fish or chicken is about the size of a deck of cards or can be about the size of the palm of your hand

One apple should be about the size of a tennisball.

 Two servings of a bagel (about one half of a bagel) should be about the size of a hockey puck.

One serving of a pancake should be about the size of a CD.

One ounce of cheese should be about the size of a one inch cube.

Quick tip…..

When at home always weigh and measure.  This will help you visualize the correct portion size when you are not eating at home.

-Julia Morichelli at Pro Fitness Network

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Today I went to Anaheim to pick up more kettlebells and a kettlebell rack for the studio.  Kettlebells have become very popular at our studio, so we had to invest in more.  We have kettlebells ranging from 4 kg to 32 kg.  Kettlebell training increases strength, power, speed, co-ordination and core stability.  Check out our kettlebell classes on Saturdays!


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I have been working with a woman whose baby girl is due next week.  I have never worked with a pregnant lady that is in such great shape.  She has been doing semi-personal training for 10 months.  She is in great shape, strong, flexible, and has great endurance.  Today she worked on the TRX, she did pullups & pushups on the squat rack, full body movements consisting of squats and at the same time did shoulder and arm work.  She even did lunges.  In total, she did an hour of cardio and weight training.  Since I had a pregnancy with twins, I was on bedrest for almost my entire pregnancy.  Wow!  What an amazing woman. 

Check us out at Pro Fitness Network.


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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.

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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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