| Holly Kouvo |
Owner of Fitting Fitness In™, Holly Kouvo is a certified personal trainer and group instructor through
AFAA and a certified nutrition specialist through AASDN. To learn more about Holly's background, read her bio. |
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The more you praise and celebrate your life, the more there is in life to celebrate. - Dove Promises Message |
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| Greetings!
I hope you are enjoying your 4th of July weekend. For your barbecue try out our International Quinoa Salad (we had it at our FFI company barbecue last weekend...Yum). Take in a movie with the family, but beware of the calories, read our article on Movie Snack Facts below. Check out the new classes we are offering at FFI in July. Looking for a recipe or article from one of our past newsletters? Now you can access our newsletter archives. Read below to find out how. |
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Summer Blockbuster - Your Movie Snack Facts
Summertime seems to be when the movie industry releases a slew of movies. Our kids want to go to the movies and of course they want popcorn and soda. Some of the snack facts will send you reeling.
Snack Calories Activity
Large movie theater buttered popcorn 1,220 Swim - 162 min
Jumbo movie theater buttered popcorn 1,640 Swim - 213 min
Soft Pretzel 483 Run - 30 min
Snickers Bar (theater King Size) 220 Jump Rope 20 min
There is a $.75 difference between large and jumbo popcorn but there is a 420 calorie difference. How long can you swim laps? We are talking almost 4 hours to burn off those calories. 66% of movie goers buy something from the concession stand. Since you are not allowed to bring your own food, you'll most likely be in that 66%. Yes, you can get popcorn, but skip the butter. The AMC theaters now have Frooti Tootis, which are little fruit snacks that are a healthier choice than the Snickers bar. They even have chocolate milk as a substitute for soda. Of course there is always water to drink. Be mindful of what you are eating at the movies and try to make healthy choices. |
New Classes in July
 Kids' Summer Day Camp Summer is a great time for everyone: kids, teens, and adults, to be more active. Fitting Fitness In™ has partnered with Emerson Hospital to offer a new Kids' Weight Loss Summer Day Camp. This one-week weight loss summer day camp, for children and adolescents ages 8-14 years, includes strength training, cardio exercises, fun group games, nutrition education on healthy eating habits, music and more. The camp will run Mon-Fri, 9:00- 11:30am at Fitting Fitness In™ studio. This camp is being run through Emerson Hospital's Community Health and Wellness program. Register today with Virginia Lieblein at Emerson Hospital, vlieblein@emersonhosp.org or 978-287-3777. Teen/Adult Express Boot Camp Teens and adults can get fit in the Teen / Adult Co-Ed Express Boot Camp . The boot camps at Fitting Fitness In™ are loads of fun. Have fun participating in fitness activities, games and competition at your own pace! This two-week, co-ed, teen/adult Exercise Boot Camp (Monday, Wednesday, Friday 9:30am - 10:30am) offers fitness instruction, nutritional counseling and motivation.
 Demo Yoga Classes with Judy Myers Come try out Yoga in a half hour Yoga Demo class on Tuesday, July 27th 10:30 - 11:00am or Thursday, July 29th 10:30-11:00am (right after the morning Fusion Fitness Class). Judy Myers has been practicing yoga for 17 years. She received her first teacher certification from BodyWorks/Yoga Fitness in Bedford, MA in 1996. Last year, she completed an intense residential 200 hour Kripalu Teacher Training program in Lenox, MA.
Judy is the author of the book Managing the Mommy Years which describes three specific techniques, including yoga, to manage and reduce stress. Judy has a Bachelor's degree in Communications and a Master's degree in Education and Counselor Training. She has lived in Boxborough for 16 years.
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Fitting Fitness In™ Newsletter Archives
 Finding your favorite recipe and inspirational health tip is now even easier! The Fitting Fitness In™ newsletters that you enjoy each month have now been archived for your convenience. Go back to find a favorite recipe or discover a new one to try. Read my hints for staying healthy and getting fit. They're great motivation any time you need it! |
International Quinoa Salad
Quinoa - a gluten-free superfood - has loads of omega 3, fiber and more!
 Ingredients:Quinoa:
· 1 1/2 cups quinoa, rinsed well · 2 1/4 cups water · 1 clove garlic, mince or press · 1/2 tsp. salt (optional)
Vegetables:
· 1 large cucumber, peeled, seeded, and diced · 2 medium-large tomatoes, finely chopped · kernels of 2 ears of cooked corn (about 1 cup) · 1 jalapeņo pepper, seeded and diced · 1 1/2 cups cooked chickpeas · 1/2 cup scallions, thinly sliced · 2/3 cup parsley - minced · 1/3 cup fresh mint - minced · 1 ripe avocado, peeled, pitted, and diced (reserve a few slices for garnish) Dressing:
· 1/4 cup freshly squeezed lime juice (NOT lemon)
· 3 tablespoons vegetable broth or bean cooking liquid
· 1/2 teaspoon salt, or to taste (optional)
· 1/8 teaspoon ground pepper
· 1 clove garlic, pressed or minced
· 1/4 - 1/2 teaspoon chipotle chili pepper
Preparation:
Cook the quinoa. When done, fluff the quinoa and allow it to cool.
Combine all of the vegetables in a large bowl. Add the quinoa and mix well. Whisk the dressing ingredients together and pour over the salad. Mix well and refrigerate until chilled. Taste before serving, and add more lime juice as necessary (you want it to be tangy). Garnish with avocado slices and serve. Makes about 8 servings.
Nutrition (per serving): 239 calories, 55 calories from fat, 6.4g total fat, 0mg cholesterol, 366.2mg sodium, 627.7mg potassium, 38.8g carbohydrates, 7.7g fiber, 4g sugar, 9.1g protein, 4.5 points.
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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