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May Newsletter
3 Training Tips
Auburn Classes
Pregnancy Foods
Healthy Recipe
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Kate's muscles
Photo by Thomas Hurst

1. Find a workout partner.  You're more likely to stick with your fitness program if you have a friend to hold you accountable, push you, and share in your struggles.


2.  Allow yourself the occasional splurge.  If you try to completely cut out your favorite junk food, you'll crave it more--and feel guilty when you do eat it.  But if you allow yourself one or two unhealthy snacks each week, they will feel like a special treat for sticking with your healthy eating habits.


3.  Eat a snack (not one of your unhealthy ones, though!) or meal1-2 hours before your workout.  You need to fuel up so you have energy to push yourself.  Try to include something with complex carbs and protein, like a low fat yogurt with fruit or granola, or half a turkey sandwich on whole wheat bread.

Classes in Auburn

ZUMBA at the Skate Center:

Zumba pic

Zumba is going strong at the Skate Center.  I will continue teaching through the end of May on Wednesday nights, and Laura Gray has taken over on Mondays.  Every time you come to class through the end of July you are entered into a drawing to win lots of cool prizes, including $50 cash! 


Casses are from 6:45-7:45pm on Monday and Wednesday nights.

Cost is $5/class--but for the remainder May you can bring a friend for FREE! 

Please bring this email for to get the discount - valid for one use in May!

Issue: #20  May 2011

It's been a few months since my last newsletter, and we're almost half way through 2011.  Since I haven't been in touch since the new year, how is your resolution coming?  Did you forget all about it, or are you making some great progress?  I'd love to hear back from you.
If you started a fitness program and need some help sticking with it, please let me know. With online programs available and a skype account, I can help you stay on track anywhere in the world. Or if you're here in the Auburn/Opelika area, I offer private personal training in your home, or at the Frank Brown Rec Center and Moores Mill Fitness Club.
I'm pleased to announce that Pure Body Fitness will be expanding! On September 15, 2011, Will and I are expecting a new addition to the Pure Body Fitness and Conwell Family.  I'm just over half way through 40 weeks of pregnancy, and so far it looks like our son Ryker is growing healthy and strong! 
Below are ThreeTraining Tips, info on great foods for pregnancy (and non-pregnancy), a healthy recipe, and details on the classes I'm teaching around Auburn. I hope you find this newsletter useful, and that it motivates you to take one more step forward in your quest for health. I also have a Facebook business 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.

I also have a Facebook business 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:
Healthy Foods for Pregnancy
(and non-pregnancy too!)
As I planned to get pregnant, I started doing some research on healthy eating during pregnancy.  Once I found out I was pregnant, I really tried to start implementing what I learned.  Here are a few foods I've been trying to incorporate in my pregnancy diet.  I encourage you to include them in yours--whether you're pregnant or not!

Spinach, Kale, and other Green Veggies:
Green veggies are very high in antioxidants, which neutralize oxygen radicals and reduce inflammation. 
Spinach is high in folate, which is the natural form of folic acid.  Folate helps produce and maintain new cells.  While this is especially important during pregnancy as a new life develops, folate has also been shown to help prevent cancer and anemia.
Kale is a great source of many nutrients including vitamins A, C and K.  These vitamins, and others are important for every stage of life.
Raisins and Blueberries:
These dark purple fruits are also high in antioxidants, and can add fiber to your diet.  Fiber helps you feel full longer, aids in digestion, and can help prevent constipation.  Prunes also fit into this category, if you like the taste of them (which I don't!).
Eggs are a low-calorie form of complete protein because the egg white contains all the essential amino acids your body needs.  But don't just eat the egg white.  While egg yolks have gotten some bad publicity, they are actually very good for you if you don't eat more than seven per week.  The egg yolk is high in essential fatty acids, and you can even find some eggs now that are fortified with omega-3 fatty acid DHA.  DHA and omega-3's are important for brain development in the fetus, but are important for mental health at every age.
Nuts and Seeds:
These snack foods are easy to take on-the-go, and are much healthier than a bag of chips or candy.  They provide protein, good fats, antioxidants and lots of vitamins and minerals.
Eating fresh, raw and unsalted nuts and seeds provide the best source of benefits, but you can also try nut butters for a special treat.
Breakfast Burrito
You can include two of the foods listed above, as well as many other veggies for this healthy, complete breakfast.  Short on time in the morning?  Make it the night before and reheat it when you're ready to eat. 

1 whole wheat tortilla
2 eggs
splash of milk

1 cup spinach
1/8 cup cheese 
1-2 tablespoons extra-virgin olive oil

salt to taste 

optional: mushrooms, onions, tomatoes or other veggies


1. Heat olive oil in a pan on medium heat. 

2. Add spinach (and other veggies) and cook until soft.
3. Mix together eggs, milk and salt in a bowl and then transfer to cooking pan.
4. Mix egg with veggies in pan and cook eggs thoroughly.
5. Transfer egg and veggie mixture onto tortilla and top with cheese.

Nutritional Information:
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

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