February Newsletter
Exercise of the Month
Nutritionist Partnership
Nutritional Information
Healthy Recipe
Angie's Website
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*submit a question or topic idea for future newsletters*

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1. Active people are on average 10 years younger (genetically) than inactive people of the same age!
2. Quick bursts (30-45 seconds) of cardio between strength sets can reduce post-exercise soreness.
3. Eating at least 430 grams of vegetables each day can lower your risk for type 2 diabetes because most veggies have antioxidants, fiber and magnesium which are low on the glycemic index and reduce insulin resistance.
4. Sleeping between 7-9 hours a night will help your recovery post workout. When you're asleep your body releases more anabolic hormones to help repair and strengthen the muscles.
5. Working with Kate is a fun and effective way to accomplish your fitness goals!

*the first 4 facts can be found in the June 2008 edition of Women's Health Magazine (info is relevant for both sexes)
Exercise of the Month
Single Leg Deadlift with Opposite Arm Row
Click HERE to see how do this exercise correctly.
This exercise is great for practically the whole body!  You have to tighten your core and glutes to keep balanced.  The hamstring and low back are working as you bend forward and perform the deadlift.  When you row the weight up to your chest, you're using your upper back and shoulder.
Issue: #1 February 2009

Welcome to my first newsletter!  I hope each month will provide you with some fun and useful health and fitness information.  While there will be different content in each issue, they will all include my "Exercise of the Month" and "5 Fitness Facts."  Feel free to forward this to any friends by using the link at the bottom.  If you have suggestions about future newsletter content or questions you'd like answered please email me.
Nutritionist Partnership
Angie's logo
Meet Angela Pifer
For 2009 Pure Body Fitness has partnered with Nutrition Northwest Co. to bring you Customized Nutrition and Lifestyle Programs. I believe that anyone with weight loss goals will benefit by participating in these programs.  If your goal is to feel youthful and vibrant with each passing year and to lose weight and keep it off for good, then a Customized Nutrition and Lifestyle Program is just what you need to guide you on this journey to better health.

Angela offers daily structure and a customized step-by-step meal and lifestyle plan.
- You will learn the tools that will help you lose weight, and stay healthy.
- You will learn how to incorporate nourishing meals & stress reduction into daily practices, which will support your body's ability to lose weight.
- You will learn how to develop a healthy relationship with food and the confidence to make the right choices for the rest of your life.
- You will learn how to lose weight and keep it off.
- You will learn how to eat healthy for a lifetime!
My philosophy is to teach you exercises you can learn, enjoy and perform correctly for a lifetime.  Workouts with me make your heart, bones and muscles strong and improve your overall health.  But working out is only part of the equation.  Losing and maintaining weight is about a healthy lifestyle, Angela offers extensive nutritional tools that teach you how to eat for a lifetime.
To learn more about Angela and Customized Nutrition & Lifestyle Programs visit: www.nutritionnorthwest.com

Angie's headshotAngela Pifer is a Certified Nutritionist, in private practice, with an MS in nutrition from Bastyr University.  She specializes in food sensitivities, emotional eating, digestive conditions & weight loss. She founded Nutrition Northwest Co in 2005, which has become the premier provider of sound nutrition and wellness advice in the Northwest.  With offices in Seattle and Kirkland, Angela has a unique approach to helping her patients create new healthier habits.  She offers customized nutrition programs that inspire & educate along with a high degree of support & accountability to help clients become fit & fabulous from the inside out. 
How to Fuel Up for Your Workouts
Summarized from article by Angela Pfier

Many people believe that they will burn more fat if they exercise on an empty stomach.  While this may be true, how much are you really burning if you do not have the energy to push yourself through an intense workout?

It's suggested that you eat a meal and consume 2-3 cups of liquids within 2-3 hours of your workout.  If necessary, follow this up with a snack and another cup of liquids 1-2 hours before working out.  During your workout, have another cup of liquid, and have a snack and 2-3 more cups of liquid within an hour after finishing your workout.

CLICK HERE to view the complete article.
Healthy Eating Recipe

Cottage Cheese Pancakes
With the help of this recipe from the "Eat Clean Diet Cookbook" by Tosca Reno, you can enjoy cottage cheese in your food and not on your legs ;)  It's high in protein and low in calories and fat.


1 1/4 cups whole wheat flour
1 tsp baking powder
2 tbsp maple sugar flakes (I substitute brown sugar)
1/2 tsp ground cinnamon (I use a little more for flavor)
1/4 tsp sea salt
8 egg whites
1 cup fat-free cottage cheese
1 cup fat free plain yogurt (I use vanilla)
     - makes 12 pancakes
1. Combine the first 5 ingredients in a medium bowl.  Make a well in the center
2. Combine eggs, cottage cheese and yogurt in a small bowl.  Pour into well.  Stir until just moistened.
3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray.  Heat to medium high.  Use 1/4 cup for each pancake.  Cook until lightly browned on both sides.

Kate's tip:  Mix flax meal into the batter for an Omega-3 kick or put fruit into the batter or on top of the pancakes for more flavor and nutritional benefit.

Nutritional Value Per Pancake:
Calories: 81 Protein: 7g  Carbs: 12g  Fiber: 1g  Sugars: 3g  Fat: 0.3g

Pure Body Fitness is a personal training company that operates around the Seattle area to help clients accomplish various fitness goals.  I work with people at two studios - Fuerte Fitness in Wallingford, and Urban Kinetics on Capitol Hill - as well as in homes with proper equipment and at local parks and tracks.

Kate Conwell
Pure Body Fitness