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August Newsletter
3 Training Tips
No Excuses! Part 2
Class Schedule
Homemade Granola Bars
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Kate's muscles
Photo by Thomas Hurst
1. Stretch! Use dynamic or active stretches to prepare your body before your workout, and foam roller or static stretching to help with post-workout recovery. 
2. Create a playlist to get you through your workout. Put together 60-90 minutes of songs, saving your favorite high intensity songs for the last 1/3 of the workout, giving you that extra kick to finish strong!
3. Include variety in your workout program. Your body only changes when you force it to, and it will adapt quickly if you do the same thing over and over.  Alternate cardio and weights, sets and reps, or muscle groups to continue to see the results you're looking for. 
Issue: #16   August 2010

Thanks for investing some of your time to health and fitness by reading my monthly newsletter  Recently I've noticed that readership is decreasing, and I want to make sure that those of you who are reading this are get valuable info.  Let me know what you think about my newsletter.  What's your favorite section?  What's missing?  What parts do you skip over?  Please give me some feedback so I can make this relevant to you!
Below you can find info on classes I'm teaching in Alabama, 3 Training Tips, more answers to everyday exercise excuses, a recipe for homemade granola bars, plus a coupon at the bottom! Please respond and let me know what you think.  
I have a facebook fan page, so if you'd like to connect with me online, now you can.  Feel free to send me questions, post comments about the newsletter, or share your fitness struggle or success.
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No More Excuses! - Part 2
Last month I started to address some of the excuses I've heard for why people chose not to work out. "I don't know what to do" and "I can't afford it" were shot down one at a time. This month I'm back to knock down two more. Feel free to email me with any excuses you've heard. Given that the USA has the highest obesity rate in the world (30.6%), I'm hoping to get people moving around here!
Excuse #3: "I Don't Like Working Out."  Seriously? I agree that you don't always love it, but that's certainly not a very good excuse for putting your health on the back burner. We all do things we don't enjoy because we know that there is benefit for us or someone we care about. This principle definitely applies to fitness. When you exercise, you are not only improving your cardiovascular and muscular fitness, you are setting an example for those around you. This is especially important for parents because kids model what you do. If your children see you working out (even if you don't enjoy it) that will encourage them to do the same-which sets them up for future health success!
While you might think you don't like working out, there are so many options and ways to incorporate fitness into your life that there's bound to be at least one you enjoy. I recently started teaching ZUMBA© fitness classes. Many women in my classes, who previously didn't work out, say they love it because it doesn't feel like a workout. You never know what you might like until you try it!
Excuse #4: "I Don't Have Time."  This might be the most common excuse I hear. With 168 hours in a week, it's hard to believe that 3-5 of those are not available for working out. How much time do you spend watching TV or surfing the internet? I bet you make time for the things that are important to you, and your health should definitely be considered when you make those choices. If you don't make time for health, you'll have to make time for illness and injury! Overweight and obese individuals have a higher risk for many diseases and chronic health conditions, such as high blood pressure, osteoarthritis, type 2 diabetes, stroke, heart disease, and some cancers.
Even making time for 15-30 minutes of exercise each day is better than doing nothing at all. Schedule it into your daily and weekly plan and start to create a habit. You are important, and you need to make time for keeping yourself healthy.
I'll say it again - get rid of your excuses and start working out! Do your part to lower America's obesity rate and you'll start to look and feel better in no time!
Auburn Class Schedule
Zumba pic

ZUMBA Fitness at Night:

If you're tired of the treadmill and the same old workout classes then come join the ZUMBA party!  Class is open to all fitness levels, anyone over the age of 12. 
WHAT: 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.
WHEN: Monday and Wednesday* from 7-PM
WHERE: Auburn Skate Center - 1221 Commerce Drive
COST: $5 per class.  OR pre-pay 9 classes get the 10th free with a 10-class punch card ($45).  CASH only.
REGISTRATION: None needed.  Contact me with any questions.
*Wednesday class is co-taught by Jara Walden. Monday is usually taught by Jara alone. 
ZUMBA Fitness in the Morning - COMING SOON!!
WHEN: Tuesday from 8:30-9:30am* STARTING September 7th
WHERE: Rising Starz Dance Studio - 2140 E. University Drive (across from the movie theater)
COST: $5 per class.  CASH only.
CHILDCARE:  $48 per month for a dance class or $3/class for an on-site babysitter.
REGISTRATION: Only needed for kids class. Contact Rising Starz.
*Classes will also be offered on Thursday at 9am with Jessica Carry, and Friday at 8:30am with Jara Walden.  Childcare class varies with each day.
Stability Balls and Strength:
WHAT: a strength and conditioning class that includes at least 30-minutes of stability ball training.  Taught by Will of Kate Conwell.Dips outdoors
WHEN: Monday from 5:30-6:30pm
WHERE: Premier Training Studio - 323 Airport Rd. (near Mikata)
COST: $10 per class.  Cash or check payable to Premier Training.
REGISTRATION: None needed.  Contact me with any questions.
Homemade Granola Bars
Granola bars can have so many unknown ingredients and preservatives, try making your own instead.  I tried this recipe this week, using raisins, and it made a yummy snack.  Make sure you check the ingredients on the granola you use to make sure there is no high fructose corn syrup or hydrodgenated oils.
4 cups low fat granola cereal
1 cup mixed dried fruit
2/3 cup honey
¼ cup vegetable oil
1 tsp. vanilla extract
4 egg whites

1. In a large bowl, combine granola and dried fruit; mix well.
2. In small saucepan, heat honey, oil and vanilla over medium heat, stirring until honey is dissolved.
3. Pour honey mixture over granola; mix until well coated.
4. Add egg whites; mix well.
5. Spread mixture in lightly oiled 9x13 inch baking pan.
6. Bake at 325° for 30-35 minutes, or until deep golden brown.
7. Cool in pan on wire rack 10 minutes.
8. Cut into bars; cool bars completely on wire racks..
Nutritional Information:

This recipe can be found on the Earth Fare website, 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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Dips outdoorsPresent this coupon at one of my Zumba Fitness classes and 2 people get in for the price of 1!
Value: $5 
Only valid at Kate Conwell's classes. 
Offer Expires: September 29th, 2010