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December Newsletter
Exercise of the Month
New Years Resolutions
Stability Ball Workshops
Healthy Eating Recipe
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Kate's new headshot
1. Saturated fat intake should not exceed 7 percent of total calories each day.
2. When deciding how much to eat, Americans pay attention to external cues, like when the plate is empty, more than internal cues like feeling full.  Try to pay attention to what your body is telling you, it's okay if you're no longer a part of the "clean plate" club.  :)
3. Studies show long-term, moderate exercise can help you avoid getting sick. People who work out regularly have fewer days sick with colds and upper respiratory infections than do couch potatoes, according to research reported by the President's Council on Physical Fitness and Sports.
4. 8 ounces of prune juice gives you more iron than a quarter pounder.
5. Research shows the optimal time to exercise is when your body temperature is at its highest, for most people between 4-5pm.
Russian Twist
to see how to do this exercise properly.
Russian twists are great for the core and have many variations.  This way shows a seated med ball Russian twist with feet elevated.  The entire core is challenged in this exercise - abs, back, hip flexors and glutes.
med ball russian twist
Issue: #11   December 2009

I have BIG NEWS!! 
After many discussions, debates, thoughts and prayers, my husband Will and I decided we will be moving to Auburn, Alabama in mid January 2010.  There is a great discus coach at Auburn University, and Will thinks that working with Coach Clayton is his best shot of making the 2012 Olympic team.  I am very sad to leave Seattle, especially my support system here, including friends, family, and clients, who have helped me grow my business to what it is today.  I will be starting over again in Auburn, and expanding the reach of Pure Body Fitness all the way down south.  It will be an adventure, and a growing process in so many ways.

If you'd like to work with me before I go I will be offering a big discount on my bronze package training sessions.  5 one-hour sessions for $199 plus tax.  This is a great way to jump start fitness goals for 2010.  Please spread the word to anyone who might be interested. 

When we leave I will be starting to sell online training packages.  These will be offered through a website which provides animated examples of how to do each exercise with the option to include notes to and from the trainer.  This will not only help me maintain relationships with my clients here in Seattle, but opens up doors for those of you across the country that need some help accomplishing your fitness goals.  Please email me if you're interested in this new service.

I want to thank all of you for being a part of the journey with me.  While I plan to put out one more newsletter for the New Year...I gotta get you guys going with your new years resolutions....I will likely take a break from this newsletter format for a few months while we settle down in our new home.  If you would like to unsubscribe from future issues, please use the link on the top or bottom of this email.

Moving forward, my contact info will remain the same, so please don't hesitate to contact me.

Feel free to forward this to any friends by using the link:

Forward to a Friend
  5 Reasons to Get Started with Your New Years Fitness Resolution Today!
1. The average American gains between 5-10 pounds during the holiday season.  You can avoid that by committing to a workout program now.
2. Working out can actually help reduce your stress levels, which can be higher during the holiday season.
3. Weight training can increase your energy, so you can last longer during those Christmas gift runs to the mall.
4. In order to have the body you want for those spring break and summer vacation
s you have to start now.
5. My prices are lower
than ever to help get you started.  5 one-hour personal training sessions for $199 plus tax.
Stability Ball Workshops
stability ball class photo
While I may be moving to Alabama, I've found a way to connect with you after I go.  Will and I are returning to Seattle for our sister's wedding in February, and we'll be offering the Stability Ball Strength Workshop at two Seattle locations.

Join us for a special 2-hour workshop at Om Town Yoga on Saturday, February 20th, or Two Dog Yoga on Sunday, February 21st.  The workshop will cover exercises for almost every muscle using just the ball and your own body weight.  Detailed handouts will help you replicate what you learn.

Time: Saturday, 2/20/2010 from 9:00am-11:00am at Om Town Yoga
          Sunday, 2/21/2010 from 2:00-4:00pm at Two Dog Yoga
Class size: limited to 12-15 people 
Price: $35 per class
Registration: through the yoga studio.  Follow links above, or call 206.367.9608 for Two Dog registration, and 206.706.2656 for Om Town.

Attention Portland Residents!!
I am also doing another a strength conditioning and yoga class with the stability balls at Amrita in Portland, Oregon on January 2nd and 3rd, 2010.  Ring in the new year right!  The classes will explore the many ways yoga and stability balls can be used for strength conditioning.  Co-taught by Amrita owner, Sarahjoy Marsh, the class will review and expand on the summer workshop.  Attendance of summer workshop not required. 

When: January 2nd or 3rd from 12:30-3pm. 
Where: 110 SW Bancroft St (at the corner of SW Bancroft & SW Corbett Ave)   Portland, OR 97239
Price: $45 each.

For more information or to register, click HERE.
Chicken Black Bean Soup
With the winter months upon us, soup is a great way to keep warm.  This filling recipe can be found in "Nancy Clark's Sports Nutrition Guidebook."  By adding black beans, it recipe provides a great source of fiber, and a great variation from the typical chicken noodle soup.
4 boneless, skinless chicken breasts
5 cups chicken broth or water
2 carrots, pealed and sliced
2 tomatoes, chopped
1/2 onion chopped
3 to 5 cloves garlic, crushed
2 16-ounce cans black beans, rinsed and drained
1 tbsp fresh oregano leaves, or 1 tsp dried
     Optional:  2-4 cups cooked pasta shells, hot pepper flakes, 2 oz grated parmesan or cheddar cheese, 1/2 cup marsala wine, additional veggies
1. In a large stock pot, combine all the ingredients (excluding optional pasta and cheese).  Cover and bring to a boil.
2. Reduce heat, and simmer for about 20 minutes, or until done.
3. Remove the chicken pieces from the broth and set aside to cool.
4. Keep the broth warm over low heat.  Add the pasta if desired.
5. Dice the chicken into small pieces.  Return it to the soup and heat it through.
6. If desired, garnish with grated cheese, and serve.

Nutritional Information:
Serving Size: 1/4 recipe
Carbs: 33 grams.     Protein: 35 grams.     Fat: 3 grams.
Calories per serving: 300.
Pure Body Fitness is a personal training company that currently 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.

In January 2010 Pure Body Fitness will be relocating to Premier Training Studio in Auburn, Alabama.

Kate Conwell
Pure Body Fitness