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May Newsletter
Outdoor Fitness Class
Exercise of the Month
5 Tips to Lose Weight
Stability Ball Workshops
Quinoa Muffins
Dips outdoors
Join me at The Market at Blooming Colors in Auburn, Alabama for a 30-minute outdoor fitness class. You never know what you'll get, but it's guaranteed to be a great workout, and lots of fun. Open to all fitness levels, the class will challenge you no matter where you're at. Join us Monday evenings and get your week started off right!

Our initial focus will be on general conditioning and upper body strength.

Mondays from 5:30-6pm through the end of June
The Market at Blooming Colors - 1192 S. Donahue Drive
$10 per class.
Bring a friend and pay
2 for $15!

No RSVP required.
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Kate's new headshot
1. Women should maintain 20-25% body fat to be considered healthy.
2. Men should maintain between 12-18% body fat to be considered healthy.
3. Exercise in moderation, can boost your immune functions and reduce chronic inflammation.
4.Cooking releases more lycopene from tomatoes, therefore cooked tomatoes will deliver more antioxidant capacity than raw tomatoes.
5. Starting at age 25, the average person will lose one-half pound of muscle with each additional year of life.
Stability Ball Reverse Hyper
to see how to do this exercise properly.
Reverse hypers are great for working the glutes, low back, and hamstrings.

5/10 - reverse hyper
Issue: #13   May 2010

Welcome back!  It's been a few months since I got a newsletter out, but during that time I've been busy re-establishing Pure Body Fitness in the Auburn, Alabama area.  I moved here in January to support my husband Will as he pursues his Olympic Dream as a discus thrower. If you'd like to learn more about Will's pursuit of the Olympics you can check out his website, follow him on Twitter  Follow us on Twitter or visit his facebook page  Find us on Facebook 

Here in Alabama I work at two locations providing one-on-one personal fitness coaching - Moore's Mill Fitness Club and Premier Training Studio.  I also teach an outdoor fitness class (check out the side tab), and will be starting to teach Zumba very soon!

If you are motivated to get to the gym on your own, but need some help being effective while you're there, I can also develop an online fitness program just for you wherever you are.  This 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.

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

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5 Tips to Help You Lose Weight
Losing weight is about creating a calorie deficit, in other words, burning more calories than you consume. A basic plan will include working out at least 30 minutes every day and making smart and healthy meal choices. To help you achieve your goals, here are five tips that can help make your weight loss plan successful.  

1. Eat a healthy breakfast.
2. Limit alcohol consumption.
3. Eat slowly.
4. Include strength training in your workout program.

Eat more protein.

To see more info on each tip, check out the article I wrote for The Opelika-Auburn News on March 7th, 2010. Click HERE.
Stability Ball Workshop in Auburn, AL
stability ball class photo
Join Will and me for a special 2-hour workshop at Yoga Ananda on Saturday, May 22nd.  The workshop will cover exercises for almost every muscle group using just the ball and your own body weight.  Detailed handouts will help you replicate what you learn.

: Saturday, May 22nd, 2010 from 9:00am-11:00am at Yoga Ananda
Class size: limited to 15 people 
Price: $35 per class
Registration: through the yoga studio owner - Kimberly Soleto. 
Follow links above, or call: 334.787.2110 or email:  info@yogaananda.org

I've offered similar workshops in Portland and Seattle had great feedback.  The workshop was a lot of fun, and everyone was able to learn new exercises and find new ways to challenge themselves.
Quinoa Muffins
While quinoa has only recently become popular in North America, this super food has been cultivated for over 5,000 years around the world. Qunioa is a great source of protein, iron, potassium, and B vitamins.  Unlike many grains, it doesn't lack the amino acid lysine, making it a more complete protein.  While it can be eaten as a rice or pasta replacement, try out this muffin recipe for a yummy and healthy snack.

1 cup uncooked quinoa
cup vegetable oil, plus more for pan
2 cups all-purpose, or whole-wheat, flour, plus more for pan
cup packed dark-brown sugar OR agave nectar
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon salt
cup raisins, raspberries, or blueberries
cup milk
1 large egg
1 teaspoon pure vanilla extract

1. Preheat oven to 350 degrees.
2. Cook quinoa as directed on box.
3. Meanwhile, brush a standard 12-cup muffin pan with oil; dust with flour, tapping out excess.
4. In a large bowl, whisk together flour, sugar, baking powder, salt, cinnamon, raisins or berries, and 2 cups cooked quinoa (reserve any leftover quinoa for another use).
5. In a small bowl, whisk together oil, milk, egg, and vanilla.
6. Add milk mixture to flour mixture, and stir just until combined.
7. Divide batter among prepared muffin cups.
8. Bake until toothpick inserted into the center of a muffin comes out clean, 25 to 30 minutes.
9. Cool muffins in pan for 5 minutes, then transfer to a wire rack to cool completely.

*For best taste store in an airtight container and consume muffins within 5 days.*

Nutritional Information:

This recipe is from the January/February 2008 issue of Everyday Food.

Pure Body Fitness is a personal training company that operates in the Auburn/Opelika area to help clients accomplish various fitness goals.  I work with clients at Premier Training Studio (near Mikata Restaurant), with members at Moore's Mill Fitness Club, and in homes with proper equipment, or at local parks and tracks.

Kate Conwell
Pure Body Fitness

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