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June Newsletter
Outdoor Fitness Class
Exercise of the Month
Keep Fit on Vacation
ZUMBA Fitness Class
Enchilada Casserole
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!

Class will continue through June 28th.

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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1. Research has shown that free weights promote quicker strength gains and require more balance and coordination than weight machines. 
2. Oranges and red bell peppers are among the foods most frequently found to have pesticide residues.  You may want to consider buying these, and other foods, that are organically grown.
3. Being overweight adds to your daily cost of living.  Things that cost more include life insurance, health insurance, airline tickets, food (more food = more money), and clothing (changing sizes often).  Stay healthy, save money!
4. Walking after eating aids in digestion and will help burn calories instead of storing them. So make time to enjoy an evening stroll after dinner.
5. Stretching, done consistently and as part of an integrated training program, can help improve performance and flexibility.
Prone Arm Lift
Dips outdoors 
to see how to do this exercise properly.
Prone arm lifts are great for your posture because the exercise specifically targets the upper back muscles. 
Be sure to keep your forehead on the ground and lift the weight using your back more than your shoulders.
Issue: #14   June 2010

Thanks for investing some of your time to health and fitness by reading my monthly newsletter  Below you can find info on classes I'm teaching in Alabama, how to stay in shape while on vacation, 5 fitness facts, one exercise of the month, and a yummy recipe for an enchilada caserole. Feel free to respond and let me know what you think.  
This month I started a Pure Body Fitness trivia game on my facebook business page.  Answer questions correctly to earn points.  The person with the most points at the end of each month wins a FREE 30-minute workout, or fitness coaching phone call.
If you want to play:
 Find me on Facebook
Feel free to share this newsletter with anyone using the link below:
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How to Keep Fit on the Road
With June upon us, vacation season has arrived. If you're taking a trip and won't have access to a gym or running trails, it's easier than you think to stay in shape. Here are a few ideas to help you stay committed to fitness this summer, no matter where you are. 
One great way to maintain your conditioning on trips is to do calisthenics, which are body weight exercises. Things like push-ups, lunges, crunches and tricep dips don't require much space or any equipment. Combine eight-ten different exercises into a circuit, and do it in almost anywhere. Depending on how much time you have available, perform 8-15 reps of each exercise and repeat the circuit one-three times.
Another way to stay in shape on vacation is to not let your diet take a vacation with you. Make healthy choices about what you eat, don't overindulge on alcohol, and control your portions. Eating out does make it more difficult to limit your calories, but many restaurants now have nutritional information available for you upon request. Knowing how many calories and saturated fat a meal contains can help you make better choices, and prevent any weight gain that will make getting back in shape even harder.
Picking the right meals aren't the only choices you can make to keep yourself in shape. Small decisions, like taking the stairs instead of the elevator or escalator, and walking in the airport instead of opting for the moving walkway, can help you burn a few extra calories. Look for such little opportunities in what you're already doing each day, and make the choices that will help you stay in shape.
With these simple suggestions, you can enjoy your vacation--and the way you'll feel when you return to your regular workout routine.
ZUMBA Fitness at the Skate Center
Zumba logo
Tired of the treadmill and the same old workout classes?  Come join the ZUMBA pafty every Wednesday night!  Zumba is a fitness class inspired by Latin dance moves.  But you don't even have to know how to dance.  Just move your body and follow my lead.
: Wednesday's from 7-8pm
Location: Auburn Skate Center
   1221 Commerce Dr. 
Price: $5 per class.
   *During the month of June, 10-class punch cards can be purchased for $40.  In July, the cards go up to $45.
Registration: none needed.  Contact me with any questions.
The class will be co-taught by Jara Walden.  Jara will also be offering another ZUMBA class at the same time and place on Monday nights.  Both classes are open to all ages and fitness levels. 
Enchilada Casserole
Since discovering this recipe about two months ago, I've made it several times. It's an easy one-dish meal that doesn't take long to prepare, and leaves you feeling satisfired. Be sure to use low-fat options to keep this dish healthy.

1 lb. extra lean ground beef
28-ounce can diced tomatoes, drained (or fresh tomatoes, chopped)
10-ounce can enchilada sauce
16-ounce can low-fat black or refrired beans
6-ounces baked corn chips
4-ounces grated cheddar cheese, preferably reduced fat
  Optional: 1 medium onion, chopped; 1 tsp. chili powder, 1 green pepper, diced

1. Preheat oven to 350˚.
2. Brown the ground beef (and onion) in a large nonstick skillet.
3. Drain any fat from skillet. Then add diced tomatoes, enchilada sauce, and refried beans (and chili powder if desired). Heat until bubbly 
4. Meanwhile, crumble the corn chips and spread all but 1 cup in the bottom of a 9"x13" baking pan. 
5. When ready, pour the enchilada-beef sauce over the chips.
6. Sprinkle cheese over the enchilada-beef sauce. 
7. Sprinkle remaining corn chips (and diced green pepper if desired) over the cheese.
8. Bake for 15 minutes or until the cheese is melted.
9. Cool for 5 minutes and serve.

Nutritional Information:
Serving Size: 1/6 casserole
Carbs: 52 grams.     Protein: 30 grams.     Fat: 16 grams.
Calories per serving: 470.

This recipe is from Nancy Clarke's Sports Nutrition Guidebook, 3rd edition.
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, in homes with proper equipment, or at local parks and tracks.

Kate Conwell
Pure Body Fitness

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