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June Newsletter
Exercise of the Month
Speed & Agility Training
Wellness Stimulus Package
Alcohol & Fat Burning
Healthy Eating Recipe
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1. Quick eaters are three times more likely to be overweight than slow eaters.  Your stomach needs 20 minutes to know it's full, so slow down when you eat!
2. Core strength training improves performance and helps prevent injury.
3. Muscle is the most metabolically active tissue you can have, so strength training is essential for weight control. 
4. Recommended daily intake (RDI) for potassium is 4,700 milligrams.  This mineral, which is essential for heart and muscle health, can be found in sweet and regular potatoes, broccoli, bananas, fish, avacados, tomatoes and other meats, vegetables, and grains.
5. It's never too late to start strength training - you can build muscle at any age!
ball hamstring curl
Stability Ball Walk-Out
to see how to do this exercise properly.
While the walk-out may look easy, try it for yourself to find out.  Supporting your body as you walk your arms away from the ball requires a lot of core and upper body strength.
Introducing Outdoor Speed and Agility Training
lateral hurdle hops
Just in time for summer! 
Speed and agility training is for high school athletes looking to keep in shape during the off season, as well as the everyday athlete looking to change things up and get outside during the few sunny Seattle months.  Programs will generally include:
- instruction on basic running mechanics
- plyometric drills
- stretching techniques
- core strength development
- resistance training
If you, or someone you know, is interested in getting faster, stronger, and more explosive please Contact Me for more information, or check out the speed and agility section of my website!
Issue: #5   June 2009

Thanks for being a part of my newsletter!  I hope each month provides you with some fun and useful health and fitness information.  While each issue contains different content, every one includes an "Exercise of the Month" and "5 Fitness Facts." If you have suggestions for future newsletters, or questions you'd like answered, please e-mail me.
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Wellness Stimulus Package:
Eat Right     Get Fit     Save $
Come learn nutrition tips, workouts you can do anywhere, and healthy, delecious and affordable meal ideas!
Johnna Dietz and I will be hosting a lunchtime series to help you stretch your fitness and nutrition dollar.
Noon to 1pm on June 4th, 11th and 18th
at the Wimmer Solutions Office near Gas Works Park.

June 4th
Morning quick fixes at home
Top 5 power breakfasts to go
Core workout you can do anywhere
June 11th
Fast, healthy brown-bag lunches
Smart snacks for the afternoon
Upper body workout you can do anywhere
June 18th
20 minute dinners
5 healthy take-out dinners
Lower body workout you can do anywhere

$40/class or $100 for all 3

Spots are limited.  Contact me to sign up today.

The Effects of Alcohol on Fat Burning

Summarized from an article by Del Millers, PhD

Do you have a few glasses of wine to help you relax at night?  Go out to the bar and down a few drinks on the weekend?  While you may know that drinking alcohol adds to your caloric intake for the day, what you may not realize is that the alcohol is affecting your body in ways that far outlast your "buzz."  Excessive drinking has a much more damaging affect than you can predict simply by looking at the number of calories in a drink.

Consuming just two alcoholic beverages in one hour affects the way your body processes food, significantly reducing the number of fat calories you burn for energy.  The American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after just two drinks of vodka and lemonade in a one hour time period.  On top of this, drinking alcohol can also increase your appetite, decrease testosterone levels, and affect the body's ability to break down proteins, carbohydrates and fats.
The bottom line is that while an occasional drink or two, spread out over time, won't affect the body negatively, excessive drinking will hinder your fat loss efforts, and prevent you from building lean muscle tissue.  If your goal is a leaner, stronger body - limit the alcohol.
To read the full article, click here.
Chicken Breasts Stuffed with
Prosciutto & Jarlsberg Cheese

While this main course takes a bit of time to prepare, it's well worth it.  It's high in protein, low in saturated fat, and my husband says it's one of the best things he's ever eaten!
4 boneless, skinless chicken breast halves (approx 1 lb. chicken)
2 slices reduced fat Jarlsberg cheese (about 2 oz)
4 slices prosciutto, trimmed of all visible fat
cup all-purpose flour
cup all-purpose flour
1-2 large egg whites
1 tablespoon 2% milk
3 teaspoons extra-virgin olive oil
1. Preheat oven to 350 degrees. 
2. Cut each chicken breast in half crosswise so you have 8 total pieces.
3. Working with 1 chicken breast at a time, place it between 2 sheets of wax paper or plastic wrap and, using a meat pounder, pound to flatten to even thickness of inch.
4. Cut slices of cheese in half and place a piece of cheese on 4 of the chicken halves.
5. Place prosciutto on top of the cheese, folding it so it fits neatly.  Top with another piece of chicken.
6. Beat the egg whites in a wide, shallow bowl.  Place flour and breadcrumbs each in their own wide, shallow plate or bowl.
7. Dredge each stuffed breast individually in the flour, coating evenly and shaking off the excess.  Turn it in the egg white mixture and then dredge it in the bread crumbs, using your fingers to help the crumbs adhere if necessary.
8. Warm 1 teaspoons of olive oil in an ovenproof, nonstick frying pan.
9. Cook each chicken breast in pan until browned on bottom, about 3-4 minutes.  Drizzle remaining oil in the pan around the chicken, turn them, and brown on the second side 3-4 more minutes.
10. Transfer to a baking dish, or place pan directly in the oven.  Bake until chicken is opaque throughout - about 15 minutes.

Nutritional Information:
Serving Size: 1 chicken breast
Carbs: 24 grams.     Protein: 38 grams.     Fiber: 1 gram.
Fat: 8 grams.     Saturated Fat: 3 grams.     Calories: 330.    

Recipe can be found on p. 120 of Williams-Sonoma's "Essentials of Healthful Cooking."
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