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August Newsletter
Exercise of the Month
Class in Portland
Healthy Eating Recipe
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Fitness Facts are on vacation for the month of August...instead you are getting 6 facts (one bonus!) you might not know about owner Kate Conwell
225: Number of pounds I have squatted for a single rep.
24: Number of months of marriage I will be celebrating on August 11, 2009.
17: Number of chin-ups I did in an Army challenge to win an iPod.
6: Number of countries I have traveled to: Mexico, Canada, Italy, Czech Republic, Jamaica, and Costa Rica.  I've also visited Puerto Rico twice.
2: Number of school records I hold at the University of Washington.  (Indoor and outdoor pole vault records).
1: Number of high school teams I have helped coach to a state championship.  Yeah Kings Knights!
Stability Ball Tricep Dip
to see how to do this exercise properly, or come to my class in Portland, OR to learn how to do this, and many more, stability ball exercises!
Issue: #7   August 2009

I hope you've been enjoying the summer and finding ways to stay cool.  If you're in the Northwest, I hope you'll take advantage of these few sunny months and add some outdoor workouts to your fitness regimen.  I know I've been enjoying a few loops around Green Lake with some of my clients, and Will is leading an outdoor fitness class every Monday at 6:30pm through Fuerte Fitness.

With the change of seasons also comes a change in my client schedule.  And with the addition of my husband, Will Conwell, to Pure Body Fitness, we are now both hoping to take on 2-3 more clients twice a week.  If you or anyone you know are looking to take control of your fitness routine please keep us in mind.
 If you have suggestions for future newsletters, or questions you'd like answered, please e-mail me.
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Stability Ball Strength Class in Portland, OR
stop watch Join me for a special 2-hour class at the Amrita Yoga Sanctuary in Portland, OR on either August 9th or 13th.  I will be teaching a stability ball strength class which will cover exercises for almost every muscle using just the ball and your own body weight.  Use the link below for more information.

Time: Sunday, August 9th from 11:30am-1:30pm 
          Thursday, August 13th from 3:30-5:30pm
Place: 110 SW Bancroft St, Portland, OR
Class size: limited to 18 people 
Price: $30 per class
Registration: through Amrita Yoga Sanctuary.  Call, or sign-up online.

HURRY!  There's currently 1 spot left for the Sunday class, and 8 spaces available for the Thursday class. 
Get Healthy by Eating Fat!
This month's article is contributed by one of my former University of Washington track and field teammates.  After graduating from the UW, Laura (Halverson) Hunter went on to earn her masters degree in nutrition at Bastyr University, and is now a registered and certified dietician.  Laura specializes in a non-diet approach to improve health.  She focuses on changes in both diet and behavior to help clients achieve optimal health.  Her specialties include pregnancy nutrition (pre- and postpartum), child and family nutrition, gastrointestinal disorders, sports nutrition, and weight loss.  To learn more about her practice visit www.laurahunternutrition.com.

Do you want to look better, feel better, and live longer?  If so, you should take a look at your omega-3 fatty acid intake.  There are several types of omega-3 fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  EPA and DHA are the types most readily used by the body, but ALA can also be converted into EPA and DHA.

Almost every day new research emerges about the health benefits of omega-3's.  Here are a just a few of the amazing advantages you can experience when you include this type of fat in your diet:

- Reduction of muscle pain and inflammation caused by normal aches, post-workout soreness, and arthritis or chronic pain.
- Increased memory and brain function for people of all ages:  Supplementation can cause happier and more intelligent babies, reduce symptoms of ADHD and other learning disorders in children, and improve memory and recall in adults. 
- Improve cholesterol, triglycerides, and blood pressure.

- Reduce the risk of stroke and add years to your life. 

- Naturally fight depression and mood disorders.  Clinical improvements have been seen with depression, bipolar disorders, and schizophrenia.

- Reduce your risk for cancers, including colon, breast, and prostate cancer.

Now you know the benefits, but how do you obtain them?  There are several natural food choices that are a great source of omega-3 fatty acids.  Cold water fish, including wild salmon, tuna, sardines, herring, and halibut are excellent sources of EPA and DHA.*    Plant foods and oils, such as flax, canola, soy, pumpkin, and walnut all contain ALA and can also be a great way to increase omega-3s.

Most medical practitioners agree supplementation is another way to get your omega-3s.  There are a wide variety of supplements available including liquids, pills, and child friendly gummies.  Be sure to choose a high quality supplement, and tell your health care provider about all supplementation, as there can be potential for interaction with other medication.

*be aware that some fish can potentially be contaminated with heavy metals
Easy Grilled Salmon Salad
Here's a great recipe, contributed by Laura Hunter, that provides a meal high in Omega-3's.
4 6 oz salmon fillets
Juice from 2 limes (more or less to taste)
Juice from 2 lemons (more or less to taste)
1 Tbsp minced garlic
2 Tbsp olive oil
1/2 Tablespoon lemon pepper
Black pepper to taste
4 cups salad greens
Balsamic vinaigrette dressing to taste
2 cups or more of any other vegetable you desire.  Try carrots, tomatoes, cucumbers. 
cup crushed walnuts
cup parmesan cheese (optional)

1. Combine lime juice, lemon juice, lemon pepper, pepper, garlic and olive oil in a large pan.
2. Lay fillets flat in the pan. 
3. Allow salmon to marinate at least 4 hours (the longer you marinate, the stronger the flavor).
4. When ready to cook, wrap marinated fillets in aluminum foil. 
5. Place foil-wrapped filet on pre-heated grill for 10-15 minutes or until salmon flakes with a fork. 
6. While fish is cooking, combine salad greens and other vegetables with balsamic vinaigrette. 
7. Serve salmon over greens, and garnish with walnuts and cheese. 
            Makes four servings. 
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