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January Newsletter
Exercise of the Month
New Years Resolutions
Stability Ball Workshops
30 Day Cleanse
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Kate's new headshot
1. In a study done by D.A.S.H., they found that a diet rich in fruits and vegetables and low in saturated fat reduced blood pressure even when salt intake and weight remained unchanged.
2. While over-training may lower your immune system and increase your risk of catching something, it's OK to get mild or moderate exercise even when you do have a cold.  No more excuses for avoiding that morning jog.
3. As a percentage of weight, whole grain flour offers seven times the folic acid, 25 times the vitamin E, and four times the fiber as refined grain flour, while providing 14 percent less carbohydrates.
4. Exercise is great for your skin.  From reducing acne breakouts to fighting the signs of aging, health experts say regular exercise can play a big role in how young and how healthy your skin looks and feels.
5. Kale ranks number one in Vitamin K content among vegetables, it's also high in Vitamins A and C, and manganese.
Split Squat
to see how to do this exercise properly.
Split squats are great for toning the butt.  The primary muscles working are the quads, hamstrings, and glutes.
Split Squat
Issue: #12   January 2010

2010 is here!  I hope you had a wonderful holiday season, and were able to enjoy lots of time with friends and family.

Have you set a new year's resolution that involves losing weight or getting in better shape?  If so, check out some tips below to help you stick with, and accomplish your goals this year. 

I meant to get this out on January 1st, but our move to Auburn has made life a bit crazy.  We leave on Monday, January 11th.  This I wont be physically present to help you with those resolutions, however I will be starting to sell online training packages.  If you are motivated to get to the gym on your own, but need some help being effective while you're there, this is a great option for you.  A customized workout program can be created, and accessed through a website, which provides animated examples of how to do each exercise.  There's also an option to include notes to and from the trainer to help keep you accountable.  Programs start at $99/month, and are available to people anywhere in the country that need some help accomplishing your fitness goals.  Please email me if you're interested in this new service.

I will be taking a break from this newsletter format for a few months while we settle down in our new home in Auburn, Alabama.  I hope to have the next issue out in April or May.  I will continue to have the same contact info, so please don't hesitate to contact me with any questions. 

If you'd like to learn more about Will's pursuit of the Olympics you can check out his website: www.willconwell.com or follow him on twitter under the name "willconwell".

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

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5 Ways to Stick with Your New Years Fitness Resolution
Weight loss is the #1 new years resolution.  Whether you can relate, or have another fitness related resolution, here are a few tips to help you be among the few who will tackle their goals.

1. Get a workout partner.  Whether it's your friend, spouse, or a personal trainer, find someone who will workout with you so you can just "skip the gym for today."
2. Set small goals along the way.  If you're goal is to lose 30 pounds this year then set mini goals to get you there - 5 pounds by the end of February, 10 pounds by Easter.
3. Reward yourself.  When you achieve your goal, or milestones along the way, splurge on something special (it would be a new pair of shoes for me!), this will keep you motivated.
4. Don't be too hard on yourself.  If you slip up, skip workouts for a week, or overindulge on food don't give up.  Learn from your experience and move forward towards progress.  You can only change results for the future, not the past.

Let me know how I can help.  Whether it's answering a question, creating an online training program, or just providing encouragement, let me know what I can do to keep you on track in 2010.
Stability Ball Workshops
stability ball class photo
While I may be moving to Alabama, I've found a way to connect with those of you in Seattle after I go.  Will and I are returning to Seattle for our sister's wedding in February, and while we're here we'll be offering 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.

We offered a similar class in Portland last weekend and had great results.  The workshop was a lot of fun, and everyone was able to find a new way to challenge themselves for 2010.
Isagenix 30-Day Cleanse
From November 25th thru December 24th I challenged myself to do a 30-day cleanse.  Usually I don't jump on board with nutritional supplement products that people share with me, I get approached all the time about selling different things to my clients, but I don't feel super comfortable with it.  The Isagenix line is different to me.  The products are all organic and I really agree with the company's basic philosophy and scientific rationale.  The fact that a lot of naturopaths also recommend the products gave me even more confidence in the brand.  Basically Isagenix helps get rid of the toxins stored in your body, which are stored in fat cells.  If you lose weight, it stays off easier because the toxins that cling to the fat cells leave your body.  No matter who you are, those are great benefits. 

Two of my clients joined me and we all supported each other during the 30-days.  We each had different goals and reasons for doing the cleanse - I wanted to rid my body of toxins and provide it with all the nutrition it needed but can't get from nutrient depleted foods.  One gal wanted to lose weight, and another wanted to feel better and have more energy.  In the end I think we all got what we wanted from the 30 days, and I have continued to supplement with the products because I feel so much better and have more energy when I use them.

If you "splurged" over the holidays and are ready to get back on track you can learn more about how the Isagenix 30 Day Cleansing and Fat Burning System can help by clicking HERE.  

Unlike everyone else who will now begin s-t-r-u-g-g-l-i-n-g to take off the extra pounds gained over the holidays, Isagenix offers a delicious, nutritious, and easy solution - Nutritional Cleansing.  There are three GREAT ways to help us get back on track quickly as we ring in the New Year!

stop watch
Chase the pounds away by simply following one of two versatile 30-Day Cleansing and Fat Burning Programs OR our Shake & Cleanse Program.
  • The 30-Day Program ($260 plus tax and shipping)
1.    Can be done moderately by scheduling ONE Cleanse Day per week for the month ~ OR
2.    Can be done aggressively ~  addressing the weight with TWO Cleanse Days per week for the first two weeks.
All other days are Shake/Meal days ~ drinking two great tasting IsaLean Shakes per day and one healthy 600 calorie meal.
  • The Shake & Cleanse Program ($138 plus tax and shipping)
3.    Is an even more moderate approach ~ drinking cup of Cleanse for Life every night for two weeks, and drinking two IsaLean Shakes per day and one healthy meal.
You can order a 30-Day Cleansing and Fat Burning System or the Shake & Cleanse System by contacting me - and you'll be sure to start the New Year with better health, more energy, and a faster, easier, tastier, more nutritious approach to those unwanted pounds, and more lean muscle too!
This month, January 2010, Pure Body Fitness will be relocating to Premier Training Studio in Auburn, Alabama.

Kate Conwell
Pure Body Fitness