The post Be Fit 101 appeared first on Balance Fitness.

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

The post Living Social and Amazon Clients appeared first on Balance Fitness.

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.

The post Types of yoga-Which is right for you? appeared first on Balance Fitness.

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

The post LADIES ONLY FITNESS appeared first on Balance Fitness.

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.

http://www.youtube.com/watch?v=C_852qrxhiw

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.

The post Bootcamps/Semi Private Personal Training in Pittsburgh appeared first on Balance Fitness.

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.

The post Fitness Myth # 3 You can turn FAT to MUSCLE appeared first on Balance Fitness.

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

The post How to Lose Belly Fat appeared first on Balance Fitness.

We want to congratulate our success stories!! Thank you for all your hard work!!

Linnette-3 inches from her waist

Lynnette-4% body fat loss and 4 pant sizes

Rebecca-6 %body fat loss

Jodi-lost 25 lbs

Carla-10 lbs

New Year’s Resolution Tips

Looking to make a change in your life?  YOU must have passion and take action.  It’s  important to understand where you’re at in the behavior-change process and why you’re making the change.  Once you have figured it out, construct a realistic plan to reach your goal!

The Behavior-Change Process

Most psychologists agree there are five steps in changing a behavior.

1. Pre-contemplation— Individuals in this stage have no intention of changing their current behavior.

2. Contemplation— Individuals in this stage are considering changing their behavior.  They often weigh pros and cons and envision roadblocks.  Someone in this stage should surround themselves with      educational materials and people in-the-know.

3. Preparation— Preparers are doing just that— preparing to make changes.  They may buy a membership to a fitness center or their last pack of cigarettes.  These individuals may have unrealistic expectations and often need support and encouragement.

4. Action— They’re doing it!  Though only half of the January crowd at the gym will stick around, they’re there.  Be the half that succeeds.

5. Maintenance— These individuals have adopted a new behavior for over six months— and it seems   infallible (but it’s not).  Individuals should routinely remind  themselves why they do what they do.

Where are you?  Are you ready?

We can help you with your fitness goals.  We understand fitness and fat loss.  The key to making a fitness resolution is to share it with others so they can hold you accountable, whether it is a workout or a dinner out!!  Also, sign-up for a class-zumba, yoga, pilates, kickboxing, etc.  if you sign-up in advance you will feel obligated to attend.  Last find a buddy or a personal trainer, having a set appointment with a buddy or trainer will increase your success.

The post New Year’s Resolutions and Success Stories appeared first on Balance Fitness.

Key Points

Continue your regular exercise routine.  Schedule it and make time!

Start your exercise resolution in November instead of waiting until January 2nd.

Do not fast or limiting food before a holiday party.  This will GUARANTEE FAILURE because you will be starving and you WILL go overboard!

If you bring a dish, bring something you LOVE that is GOOD for you!!  So you can ensure there is ONE THING you can eat and enjoy, but NOT regret!!

Drinking plenty of water will also help prevent dehydration, another common cause of overeating.

Don’t be afraid to enjoy some special holiday favorites- simply watch portion sizes and forgo some of the foods that are readily available to you throughout the year to avoid overeating.

Avoid mindless eating while socializing.  Remember it takes the brain 20 minutes to realize that your stomach is full – so slow down!

Beverages can also be a source of unwanted pounds. Sugary sodas, punch, and eggnog as well as alcoholic beverages can add hundreds of calories before you eat a bite.  A better choice sip on water or club soda with lemon or lime, diet soda, wine spritzers, or lite beers.

Holiday Calorie Count

Champagne (4.5 oz) 95 calories

Non alcoholic Eggnog (4oz) 172 calories

Shrimp Cocktail (2 shrimp) 34 calories

Turkey, white meat (3 ounces) 164 calories

Ham (3 ounces) 207 calories

1 cup homemade stuffing 400 calories

1 Cup Giblet Gravy 300 calories

1 cup candied sweet potatoes 400 calories

1 slice pumpkin pie with topping 450 calories

1 slice of Pecan Pie 650 calories

1 slice of apple pie (1/8) 411 calories

Bringing The Count Down!

Don’t stuff the turkey – it absorbs all the fat, instead bake in a covered dish

Baste Turkey with low fat chicken broth or apple cider

Roast Turkey on a rack so fat drips away from the bird

Separate/skim fat from the roasting pan before making gravy, and use powdered gravy starters to add flavor and thicken

Use low fat milk and low fat/sodium chicken broth when mashing potatoes or smash potatoes with skins on (redskins work well) for extra vitamins and fiber

Use non-fat spray margarines in place of butter when cooking

Use whole grain bread to make stuffing -add chopped pecans, grated carrots, or cranberries

Make pumpkin pie with canned evaporated fat free milk and use light whipped topping, reduce sugar in the recipe and use more spices

When making baked goods, use applesauce in place of butter, margarine, or oil

Try a baked sweet potato instead of casserole or glaze with orange juice thickened with corn starch

The post Holiday Eating appeared first on Balance Fitness.

4573 Campbell’s Run Rd in Robinson

FREE & UNLIMITED

BOOT CAMPS &GROUP FITNESS

January 11-22

Boot Camps

Monday, Wednesday, and Friday- 6-7 am, 12:00-12:45 pm, 5:30-6:30 pm

Monday-Friday 9-10 am, 7-8 pm (note no FRIDAY NIGHT)

Saturday 10-11 am

Group Fitness Classes-Zumba, Yoga, Pilates, and more

Monday, Wednesday, and Friday 9-10 am

Monday-Thursday 4:30-5:30 pm

Monday-Friday 5:30-6:30 pm & 6:45-7:45 pm

The post 2 WEEKS FOR FREE-GRAND OPENING SPECIAL appeared first on Balance Fitness.