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Small Changes Instead of Big Changes

It is the time of year to make resolutions for changes.  Weight Loss is among the top three resolutions made in the new year.  The biggest mistake people make is doing too much too soon.  Instead of changing your diet and food at the same time is too much too soon.  If your goal is to start an exercise program and change your food pick one  and spend three weeks focusing on that change.

If your goal is start an exercise program, start slow.  Start with with 20-30 minute circuit training workout, example to follow.Circuit training is when you combine a strength exercise and a cardio exercise. Circuit training is the most effective for weight-loss and fat loss.  Listen to your body if it hurts stop.  Push to where your comfortable, but challenged.  Start with two to three days per week.  You will be sore, soreness is normal.  Start with a body weight workout, adding weights if you are just starting is too much, too soon.  On a scale of 1 to 10, 1 you just rolled out of bed and ten you are being chased by a large bear.  You should be working between a 6-8.

Body Weight Workout

Do each exercise for 10 reps. Go through whole list, rest 30 seconds to 1 minute in between. Try to get through 2-3 times.

Jumping Jacks

Sumo Squats

Mountain Climbers

Planks

X Jumps

Push-Up

If you are starting with food. Remember a few things, it is important get enough calories. If you are eating 1200 calories and you way over 120 pounds you are NOT eating enough. What will happen is your body will store fat.  If you are storing fat you will NOT lose weight, but you will gain weight.  A few tips, each meal should be 300-500 calories, with  20-30g of protein. Each snack should be 100-200 calories, with 10 g of protein. Why protein? Protein is what keeps you full.  So it is essential for each meal and snack. You should have three meals and snacks a day.  Everyone who is over 120 lbs should have a minimum of 1500-1700 calories.  Most of your carbs should be consumed with breakfast and lunch.

Healthy Snacks

Greek Yogurt with Almond Slices

String Cheese and Apple

Hummus and Veggies

Apple and Almond Butter

Walnuts and Banana

Remember to start slow. If you change too many things at once you will not know what is working.

 

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1. Interested in YOU. A good trainer will ask lots of questions about you.  Your goals, your health, your previous injuries, your motivation style, and nutrition goals.  Personal training is personal so they will want to know what motivates you and learn about your journey. The trainer should be positive, approachable, and excited to help you get to your goals.

2. There Should Be a PLAN.  You should know the short term and long term goals.  So you should know the workout plan.  A good trainer is not just going to give you a list of exercises.  A good trainer is going to show you the exercises and any modifications needed for the exercises. The trainer will teach you long term life changing fitness habits.  A good trainer should not try to selling fads or gimmicks.

3.Nutrition Should Be Discussed.  Weight-loss is 70% nutrition and 30 % exercise.  A good fitness coach will include nutrition coaching as a part of a good personal training program.

4. Must Be Accountable-Holds you accountable to your goals. They should ask often about your progress, your obstacles, and keep you moving towards your goals.

5. Results Should Be Visible-It is okay to ask for testimonials or proof. A good trainer will have pictures or will allow you to try out their services.

6.It Should Be FUN.  You should be excited to see your trainer.  You should work hard while you are there, but it should be FUN. You should leave feeling accomplished and excited to reach your goals.

 

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Women and Fat Loss

I hear two things all the time from women about weight loss and fat loss.  First thing is ” I don’t understand why I am not losing weight, I only eat 1200 calories”.  The only person who needs to eat 1200 calories is someone who weight 110 lbs. When your body is not fed enough you body doesn’t function properly  and your metabolism slows down. Instead of burning calories your body starts to store fat.  Most people need at least 1500-2000 calories at MINIMUM.  The key is to eat 3 meals and 3 snacks.  Each meal should have 300-500 calories and each snack should be 100-200 calories. The key to staying full is protein and fiber. Each meal should have 20-30 gram of protein.

Second thing I hear is “I do cardio everyday and my weight is not changing” Steady state cardio will burn calories while you are performing it, but in order to increase your metabolism while you sleep you must perform anaerobic exercise.  So that means you need to incorporate strength training into your workout.  I am not saying to stop cardio, but I would recommend changing your cardio to intervals. Intervals are doing high intensity followed by low intenstity. So instead of a slow run or a walk on the treadmill go 30 seconds fast and 1 minute slower.  You will burn more calories. Add in some strength training, start with machines.

Fitness is not about large changes not small.  Each week add a couple more reps or a few more minutes of cardio. Also try something new take a Group Fitness Class, Yoga, or Pilates

 

Your body will adapt to the challenge.

 

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Be Fit 101

Be Fit 101 is a NEW 8-week program offered for those who have not worked out in a long time. The class will focus on the all the components of fitness: strength, endurance, cardio and flexibility. We will use Kettlebells, Dumbells, TRX Straps, and short bursts of cardio.

 

Each class will be fun and at a TRUE Beginner’s Pace. So if you want something more intense this is not for you!  Get ready for the summer!!

 

 

 

When: May 2-June 15

 

Where: Balance Fitness

 

Time: 9-10 am

 

Cost $89

 

 

 

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Living Social and Amazon Clients

Our style of yoga is geared towards beginner’s and those who are interested in the physical aspects of yoga. Each class is designed to push and challenge you, but also ensure alignment is correct.  If you are a Yogi looking for advanced classes or looking for a more spiritual yoga( chanting and deep meditations),we are not for you. We enjoy working with those who seek Yoga for recreation and fitness. We focus on strength and flexibility, each pose is held for several minutes.  We do not do a flow yoga. We have an exercise science approach to Yoga.  Each class includes a warm-up, exercises to strengthen and stretch the entire body and a guided relaxation at the end to relax your mind and body.

When you are ready to get started, look at the schedule and decide when you would like to start your first class.  Your first class will need to be scheduled with Pepsi at 412-477-3940

We have Yoga mats and blocks, you are welcome to use ours or bring your own.

We are located on Campbell’s Run Rd inside Umberger Performance.

Feel free to contact Pepsi with any questions at 412-477-3940 or pepsihutton@gmail.com

 

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Types of yoga-Which is right for you?

Yoga is one of India’s six great ancient philosophies. The science of Yoga is unique because it encompasses all the types of problems associated with the human condition. Yoga is believed to have originated 5000-6000 years ago in India. Yoga is not a religion. Instead, it is a physical and psychological discipline.

Hatha Yoga means “yoga for health”, and is the physical aspect of the practice. Hatha

Yoga is all physical yoga. It renews, invigorates, and heals the body – stretching and strengthening the muscles, joints, and spine and directing blood and oxygen to the internal organs (including the glands and organs and nerves).

Hatha yoga styles – Under the Hatha Yoga umbrella there are a diversity of styles.

Ashtanga is a heat-building sequence of complicated and repetitive poses.

Kundalini focuses on energy through the body; deep rhythmic breathing.

Iyengar emphasizes alignment and perfecting poses; long holds; dependence on props.

Bikram is always the same series of 26 poses done in a VERY hot room. This is different than Hot Yoga. Bikram is a specific training and skill set.

Viniyoga adapts the practice to each individual’s needs and works well as therapy.

Vinyasa links poses in a flowing series that warms and energizes the body in an aerobic practice.

Nameste is a greeting used at the beginning or end of class. It is a sign of respect for yourself, the yoga practice, and the instructor.

Balance Fitness is a combination of Ashtanga and Iyengar Yoga.

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LADIES ONLY FITNESS

Hey Ladies!  Are you ready for the kids to go back to school?  Are you ready to get back into a routine?  Ready to get toned and FEEL great again?

Let’s get started!!  Balance Fitness is launching Women’s Only Fitness.  We are doing small group personal training.  It is this simple, get a friend or a few friends, and pick a time, and then call Pepsi Hutton to schedule the time.  I will design a workout that is FUN and EFFECTIVE for all of the ladies in your group.  What better way to stay motivated than with your friends.  Group Personal Training is a great way to get results and keep it affordable for everyone.

SEPTEMBER PROMOTION:  BUY 3 Session Get 1 FREE

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Some new video of our semi private personal training/bootcamps going on at the world class Umberger Performance Sports Training Facility in Pittsburgh.

We offer 20 sessions a week.  The first month is $99 for 12 workouts.  You can mix and match times that fit your busy schedule.  There are 168 hours in the week. Give yourself 3 hours.

BTW, we have brand new shower facilities/locker rooms to get ready before work.  Ladies, we have a nice long mirror and plenty of plugs to “get your wig busted” before a days work.

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Fitness Myth # 3 You can turn FAT to MUSCLE

Myth

You can turn fat to muscle!

Truth

Muscle and Fat are two different tissues. Do oil and water mix? No.  Neither do muscles and fat.  The reality is when you are inactive you are losing muscle, and gaining fat. So once you begin a work out routine the muscle begins to return, but the muscle is not replacing fat.  Muscle is more dense so it weighs more.

Also, once a fat cell is created it never goes away. It shrinks in size, but is never gone from your body. We are born with so many, then we get more in adolescence.

The best weight to lose fat and gain muscle is to do a combination of strength training and cardio!!  I recommend circuit training or interval training.

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How to Lose Belly Fat

I was out today, doing some marketing for our boot camps.  I ran into a very nice man who asked me the one of the questions I get asked most.  It was the about the SPARE TIRE and MUFFIN TOP!  You got it Belly Fat

2 Thing You Need to Lose Fat: Cardio and Strength Training

Being able to “see” your abdominal muscles has to do with your overall percentage of body fat.   If you do crunches everyday and are not seeing a six pack, it is because your ABS are COVERED in FAT.

Interval Cardio Workout

Tread Mill/Bike/Elliptical-Whatever Cardio makes you happy:)

The key is not go at the same pace for 30 minutes.  The goal is to start is do 15 second a moderate intensity and 2 minutes lower intensity.  Keep this rotation for 30 minutes.  Each week at 10 seconds  to the moderate intensity and subtract 5 seconds from the low intensity.

Interval Training is one of the most effect forms of FAT LOSS.  WHY?  Because the body doesn’t get muscle memory. When you do the same thing over and over, like walking on treadmill at the same speed and incline, your body adapts and doesn’t work as hard as the first time.

Challenge yourself!  If you are going to spend 30 minutes doing something you deserve results. So put forth maximal effort and you will get maximal results.

Strength Training Work Out

Body Weight Squats -20

Body Weight Lunge Forward -10 each leg

Side Lunges; 10 each leg

Reverse Lunge, 10 each leg

Push-up-Regular or Modified(on your knees or wall) 10

Mountain Climbers-30

Plank-hold 30 seconds

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