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October Newsletter
Exercise of the Month
Weight Training Class
Client of the Month
Healthy Eating Recipe
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Kate's new headshot
1. Americans spend less of their income on food than many European countries, but we have a much higher obesity rate.  Compared to the 9.9% of their income American's spend on food, the French and Italians spend 14.9%, and the Spanish 17.1 percent.
2. Overeating promotes cell division, and promotes it most dramatically in cancer cells.  Cutting back on calories slows cell division, as well as stifling the production of free radicals, curbing inflammation and reducing the risk of most Western diseases.
3. Eating foods high in antioxidants helps detoxify dangerous chemicals in some foods.  The more kinds of antioxidants you eat the more kinds of toxins the body can disarm.
4. In countries where people eat a pound or more of fruits and vegetables a day, the rate of cancer is half what it is in the United States.
5. Stock up on fruits and veggies when they are in season, and then freeze them for later.  Unlike canning, freezing produce will not significantly diminish the nutritional value.

This month's Fitness Facts are all taken from Michael Pollan's book "In Defense of Food"
Single-leg Scarecrow
to see how to do this exercise properly.  While this exercise is primarily for your shoulders, standing on a single leg helps improve core strength and balance.
Issue: #9   October 2009

Welcome to fall! As the seasons change, so do routines, but this is your gentle reminder to incorporate fitness into every season.  If you need some help with that, please let me know.  Will and I have room in our schedules for for one or two morning clients, with as some evening availability during the week as well.

While the economy is slowly improving, I still want to help you fit fitness into your budget.  Be sure to check out the small group training class I'm offering below, which will help you learn some new exercises and spice up your routine for only $25.

I'm also working on bringing the stability ball strength class we offered in Portland up to the Seattle area soon, so if you'd like to know about future classes please email me.

Also, please e-mail me If you have suggestions for future newsletters, or questions you'd like answered.
Feel free to forward this to any friends by using the link:

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Weight Training Class
spotting Candice
Personal Training on Any Budget
Want some new ideas to spice up your fitness routine? 
Don't know how to use all the equipment in the gym? 
Do you do the same few exercises every time you're working out? 
If you answered yes to any of these questions, then join me at Fuerte Fitness for a series of one-hour hands-on classes to help you make the most of your gym experience. 

What: Each class will provide the opportunity to learn various exercises for different muscle groups and/or types of equipment.
When: every other Thursday at 5:30pm*
October classes include:
October 15th:  Quads/Thigh - Butt/Glutes - Chest - Shoulders
October 29th:  Stability Balls
*The entire four class series will also be offered again starting on November 5th including two more classes: Triceps - Hamstrings - Back and BOSU balls - Rings - Speed ladder - TRX

Where: Fuerte Fitness
1225 N. 45th Street
Seattle, WA 98103
(just west of Stone Way on 45th St.)
Cost: $25/person per class.  Class limited to 5 people. 
Pre-registration required.
Email me or Contact Fuerte Fitness to sign-up:
(206) 420-3142  /  info@fuertefitness.com
Client of the Month - Rod Guevara
stop watch
I love what I do - I get to work with awesome people to help them get in shape and lead a healthier life.  Without my clients I wouldn't have a job!  So to recognize the dedication and commitment of my clients, I've decided to periodically feature their unique stories  In this issue, I'd like to introduce Rod Guevara.

Rod was referred to me by nutritionist Johnna Dietz in April 2009.  His goals included losing weight, building strength, and incorporating fitness into his busy life as a teacher.  Rod also struggled with shoulder and knee injuries in the past, and wanted to prevent future injuries.  He joined Fuerte Fitness and we worked together for one month to design a program he could do on his own at the gym.  In addition to the strength and conditioning training at Fuerte, Rod rides his bike to and from work, and continues to work with Johnna to maintain a healthy eating regimen.  In September, Rod and I developed a second round of workouts for him.  He makes an effort to get to the gym daily.  Rod is a great example of what you can accomplish when you truly commit to a better health.  So far Rod has lost XX pounds, as well as XX inches of his waist/chest.  Way to go, Rod!

Here's what Rod has to say:
"I am impressed with Kate's knowledge, as someone familiar with years of physical therapy for a variety of injuries.  She is enthusiastic, thoughtful, entertaining, and positive during our sessions.  I have really changed my lifestyle since I started working with Kate in April.  Now going to the gym is part of my "daily" routine - at least I try to make it daily!  I notice changes in my conditioning, in my body, and in my physical responses to the types of daily challenges one encounters at 60 years of age."
stop watch
In place of a healthy eating recipe, this month I wanted to let you know about a great local product called NUUN.  I've been buying NUUN for about 2 years now, and they just contacted me after learning about Pure Body Fitness, to see if I would let my community know about it.  Basically it's just a quarter-sized electrolyte replacement tablet that you put into 16 oz of water to add some flavor and electrolytes.  It's great because it's portable, so you can easily pack it with you if you're traveling, and it has no calories or artificial sweetners (unlike most sports drinks).  I used them when I would travel to compete, brought them with me to the Washington state track meet for my athletes, and Will likes to use them when plain water is just too bland. 

In 2010 you will probably be able to purchase NUUN through my website.  Until then, you can find it at some specialty stores in the Seattle area, or buy it online.  Shop at: http://shopping.netsuite.com/nuun  And through the end of 2009 you can use my one-time discount code - purebody0909 - to receive 30% off and a free water bottle.
16 ounces of water
1 NUUN tablet (various flavors)
1. Place the tablet into water and wait two minutes for it to fully dissolve.

Nutritional Information:
Serving Size: 1 tablet
Carbs: <1g.     Protein: 0g     Fat: 0 grams.
Sodium: 180mg.     Potassium: 50 mg.    
Calories per serving: 6.
Pure Body Fitness is a personal training company that operates around the Seattle area to help clients accomplish various fitness goals.  We 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

Purchase 8 silver or bronze workouts in the month of October and save $10 off each workout.*

Regular Price: $657 for silver / $543 for bronze
October Price: $569 silver / $455.50 bronze

*workouts must be used within 30 days.  Offer only valid for new clients.
Offer Expires: October 31st, 2009