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July Newsletter
Free Zumba Class
3 Training Tips
No Excuses!
Weekly ZUMBA Class
Homemade BBQ Sauce
 at Threads of Auburn
Dips outdoors
Join me for a FREE 30-minute Zumba class hosted by Threads of Auburn, the newest consignment store in the Auburn/Opelika area.

Class attendees will receive a special in-store discount just for joining us!

Thursday, July 15th
Threads of Auburn
 2436 E. University Dr. Suite 2101


No RSVP required.
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Kate's muscles
1. Plan workouts into your weekly schedule. You schedule so many other things, don't forget about your health. 
2. If you're trying to lose weight by cutting calories make sure to eat foods that are high in fiber. Fibrous foods digest slowly and therefore make you feel full longer.
3. Stay hydrated! As we're into the hot summer months getting enough fluids is more important than ever.  Drink at least 8 glasses of water every day, and include one drink with potassium and electrolytes too (my latest favorite is coconut water).
Issue: #15   July 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, answers to everyday workout excuses, 3 Training Tips (which is replacing the 5 Fitness Facts), and a recipe for your own BBQ sauce. Feel free to respond and let me know what you think.  
I have a facebook fan page, if you'd like to connect with me online now you can.  Feel free to send me questions, post comments about what you'd like to see in the newsletter, or share your fitness struggle or success.
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No More Excuses!
I have heard a number of excuses about why people choose not to work out, and simply put, I'm sick of it. If you're blessed with a body that will allow you to move around, there are not many good reasons why you should not exercise in some way for at least 30-minutes, five times every week. In the July and August newsletters I've decided to attack some of the most common excuses people give for why they don't work out.

1. "I Don't Know What to Do."  This is probably the closest thing to a good excuse I've heard. But it's not good enough for me, and it is a big part of why I continue to have a job as a personal fitness coach. Certified personal trainers are educated in how to help people work out and accomplish their fitness goals. Whether you know how to lift weights, but don't know how to create a program, or you've never stepped foot into gym, a personal trainer is a great way to learn how to work out safely and effectively.
If you don't have money for a trainer in your budget there's still no excuse. Today there are a variety of fitness classes you can go to, either through a gym or a private trainer. Providing you have a good instructor, he or she is teaching and showing you exactly how to do each movement. The same is true for exercise DVDs-programs like P-90X or Tae Bo allow you to follow an instructor in the comfort of your own home, without anyone watching.
2. "I Can't Afford It."  When people say this I have to question what else their money is spent on? Do you buy lattes or eat out for lunch? How many shirts are in your closet? If something is important to you then it will find its way into your budget. I've seen gym memberships advertised for as low as $20/month. If you ate out one less day each week, you could pay for the membership fee, and you'd probably eat healthier too. If you don't want the commitment of a membership, there are a number of classes offered around the area on a pay-per-class basis. While I do understand that we currently live in a tough economy, the last time I checked walking, jogging, or running stairs outside is free.
I will also add that while you may not feel that you can afford it now, in the long run you will pay for your health with more doctor and hospital visits, and prescription medications. Instead of paying for pills to lower your cholesterol later, try investing that money into your health now. A good workout could have the same or better results!
Get rid of your excuses and start working out, you'll start to look and feel better in no time!

If you'd like to view this article online via the Opelika-Auburn News, click HERE.
ZUMBA Fitness at the Skate Center
Zumba pic
Zumba at the Skate Center is going strong!  We've had up to 35 people there on some nights, and would love for the party to keep growing!
If you're tired of the treadmill and the same old workout classes then 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.
   *10-class punch cards can be purchased for $40 until 7/14*
Registration: none needed.  Contact me with any questions.
The class will be co-taught by Jara Walden. Jara also offers another ZUMBA class at the same time and place on Monday nights.  But TODAY, on July 12th, I'll be covering for her, and class will be at 6PM.  Both classes are open to all ages and fitness levels. 
BBQ Sauce
Now that I live down south, BBQ'd or "grilled" food as Southerners call it, is much more popular.  No matter where you are, grilling is much more common in the summer months, and with that comes the need for BBQ sauce.  When I shopped for some in the store I was amazed at how many brands included high-fructose corn syrup (HFCS).  In fact, in my supermarket I could only find one non-organic brand that didn't have this terrible ingredient.

To get rid of HFCS and know all the ingredients in your BBQ sauce, try this recipe from the Food Network.  Feel free to add or subtract spices to give it your own flavor.

2 cups ketchup (be sure your ketchup doesn't include HFCS)
1 cup water
cup apple cider vinegar
5 tbsp light brown sugar
5 tbsp sugar
 tbsp fresh ground black pepper
tbsp onion powder
tbsp ground mustard
1 tbsp lemon juice
1 tbsp Worcestershire sauce

1. In a medium saucepan, combine all ingredients.
2. Bring mixture to a boil, reduce heat to simmer.
3. Cook uncovered, stirring frequently, for 75-120 minutes.

Nutritional Information:

This recipe is from The Food Network online, click here to view  or print it.
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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