Pure Body Fitness Logo
November Newsletter
3 Training Tips
Class Schedule
Prevent Holiday Pounds
Healthy Recipe
  Subscribe to Monthly Newsletter
Join Our Mailing List
Kate's muscles
Photo by Thomas Hurst
1. Keep a food journal for 2 weeks.  List everything you eat and drink each day.  Include serving sizes, caloric information (if available), time of day, and even your mood if you want.  Tracking what you eat will help you see how many calories you're really taking in each day and enable you to make adjustments based on your goals.

Include at least one core exercise in every workout.  Your abs and back provide key support for your body during weight lifting and cardio exercise, so it's important to keep them strong.  

3. Use free weights before machines.  If your workout includes both dumbbell and machine exercises, do the dumbbell exercises first.  Free weights require the use of smaller stabilizer muscles, which fatigue faster.  Since machines focus on the larger muslce groups that don't fatigue as quickly, do your machine exercises at the end of your workout.

Auburn  Class Schedule

Zumba Fitness:
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, and anyone over the age of 12. 

Only 1 class left in 2010!   The last class will be November 17th.
We will resume again in the beginning of January.
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 7-8PM
WHERE: Auburn Skate Center - 1221 Commerce Drive
COST: $5 per class - CASH only.
Issue: #18   November 2010

Thanks for investing some of your time to health and fitness by reading my monthly newsletter.  Below you can find 3 Training Tips, a healthy recipe, and ideas to help you prevent packing on any extra pounds over the holidays.  I hope you find the information useful, and that it motivates you to take one more step forward in your quest for health.

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.
 Find me on Facebook

Please share this newsletter with anyone who could benefit from it by using the link below:
Forward to a Friend
Prevent Packing on Holiday Pounds
Did you know that the average American gains seven pounds between Thanksgiving and New Years?  With the holidays quickly approaching, I want to help you avoid this trend and start 2011 off on the right foot.  Here are four ways to prevent packing on the pounds this holiday season.  

1. Never go to a party hungry. Have a healthy snack or small meal before heading out so it won't take as much to fill you up.
2. Plan for desert.  Yes, it's okay to have desert sometimes.  Just watch your portion sizes, and limit it to one desert per party.  If you start your day knowing that you'll be having desert at night, make sure you follow a healthy eating plan for the day, starting with a good breakfast full of protein and fiber, and then don't feel guilty when you make the choice to indulge. 
3. Keep your friends close and the food far away.  Parties are meant for socializing, not just eating, so invest in some quality relationship time, make a new friend, or hit the dance floor, and try to stay as far away from the food as possible.
4. Get started on your New Year's resolution now.  There's no need to delay getting into the gym--start building the pattern now.  And if you already work out consistently, don't let yourself skip training to head to a party.  Make time for working out, even if it's just 20 minutes each day.
Crockpot Chicken Tortilla Soup
With my busy schedule, I've learned to utilize the crockpot as my own personal chef, ensuring that when I come home from work, dinner is ready.  Many recipes, like this one, can be prepared the night before and refrigerated.  Just remember to turn the crockpot on before you leave the house, and you'll have a healthy and delicious meal waiting for you when you get home.  


3 chicken breasts, cut into bite-sized pieces
2 cans black beans (drained or undrained)

1 can diced tomatoes with roasted red peppers

1 can diced tomatoes with green chilies

1-2 cups diced celery

1-2 cups chopped carrots

1 onion, diced

32 oz chicken broth

1 cup salsa

16 oz tomato soup

3/4 cup taco seasoning

Tortilla Chips


Optional Toppings:


Grated cheddar cheese


Sour Cream


1. Combine all ingredients in crockpot except tortilla chips and toppings. 
2. Cook on low for 6-8 hours, until meat is cooked thoroughly and vegetables are soft.
3. Enjoy with your favorite toppings.

Nutritional Information:
  8 servings
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 local parks and tracks, with members at Moore's Mill Fitness Club, and in homes with proper equipment.


Kate Conwell
Pure Body Fitness

Find me on Facebook