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Membership Newsletter

OWNER'S CORNER  

What is plaguing your consistency? One key to success is realizing that anything that is worth accomplishing takes hard work and consistency (i.e. health and fitness). Everyone has the desire to be a champion but we have been fed this lie that only a select few can be champions. On the contrary anyone can be a champion but only a select few make the necessary choices to be a champion. Think of the best golfer that you can, did you know he probably takes 100 or more practice strokes every single day. Having reached the pinnacle of the golf world, he still hasn't forgotten the basic rule of improvement, consistency.

Has your work, stress, social life, or just laziness gotten between you and your goals. Get yourself a visual reminder. Maybe it's a picture of the bulging biceps you want, or that movie star's physique, or even just a number like your target blood pressure or cholesterol. When it comes time to make the decision whether or not you can make it to the gym today, look at your picture and remember that you are well able to achieve your goals you just can't lose sight of them. Success is a combination of hard work and consistency. Inconsistent hard work is as pointless as not working hard at all. At Pure Fitness when we say "it's for everyBODY!" that includes your BODY!


 

WORK OUT OF THE MONTH



Need to hype up your cardio workout.......try this interval training workout!

To do this workout outside, simply alternate speed walking, running or hills for 1 minute with 2 minutes of slow walking to recover.
  • This workout is a sample only-- modify according to your fitness level. If you want to go longer, feel free to do so. If you can only go for 5 minutes, again, feel free to do so and work your way up.
  • The RPE's (Rate of Perceived Exertion) are to help you keep track of your intensity on a scale of 1 - 10. In this workout, stay around 5-6 RPE. During high intensity intervals (lasting about 1 minute), you should be working hard-8 RPE.
  • If you don't feel completely recovered at the end of the recovery periods, extend them as long as you need to.
  • See your doctor before you begin any workout program.

The Workout
5 Minutes: RPE 3-4: Warm Up
2 minutes: RPE of 5: Increase speed and/or incline from warm-up to slightly higher than comfortable pace
2 minutes: RPE from 5-6: Increase the incline 1% every 15 seconds
2 minutes: RPE from 6-5: Decrease incline 1% every 15 seconds
1 minute: RPE: 8 Increase speed to fast walk or run
2 minutes: RPE: 5 Decrease speed to recover back to a medium intensity
2 minutes: RPE: 5-7: Increase incline 1% every 15 seconds
2 minutes: RPE 7-5: Decrease incline 1% every 15 seconds
1 minute: RPE 8: Increase incline to 5-10%, work as hard as you can (don't kill yourself!)
2 minutes: RPE 5: Decrease incline to 0% to recover back to medium intensity
5 minutes: RPE 3: Cool down by walking at a comfortable pace
Total Workout Time: 26 minutes


SUPPLEMENT OF THE MONTH



Fit Multi Vitamin-Performance
Research determines that nine out of ten adults do not get an adequate amount of some of the nutrients they need. The Journal of the American Medical Association published a report that vitamins can, in fact, be a key tool in chronic disease prevention. Vitamin deficiencies have been linked to risk factors for cardiovascular disease, neural tube defects, colon and breast cancer, osteoporosis, and many chronic diseases. The recommendation from the JAMA report states that most people do not consume an optimal amount of all vitamins by diet alone... it appears prudent for all adults to take vitamin supplements. The Apex Performance Multivitamin is designed to complement your food intake and provide optimum nutrient levels.

Who should take a Fit Multi-Vitamin? All active adults ages 12-65 except pregnant, lactating or vegan. May be taken indefinitely.


RECIPE OF THE MONTH



Halibut Kabobs Recipe

1 pound halibut steaks, 1 inch thick
1 medium zucchini cut into 1/4 inch slices
1 medium yellow squash cut into 1/4 inch slices
1/4 teaspoon sugar
1 clove garlic, finely chopped
2 tablespoons soy sauce
1 teaspoon gingerroot, grated
1 teaspoon sesame oil
1 tablespoon sesame seeds

Cut halibut into 3/4 inch pieces. Alternate fish, zucchini and squash on 4, 8 inch skewers. Set oven control to broil or barbecue to medium heat. Spray broiler pan (or barbecue grill) with nonstick cooking spray. Mix remaining ingredients and brush generously on all sides of kabobs. Place kabobs on broiler pan about 4 inches from heat. Broil for 3 minutes, turn and continue to broil another 2-3 minutes until fish flakes with a fork.

Makes 4 Servings
Serving Size: 1 skewer (approx. 4 ounces fish)

Nutrients per serving:
Calories: 153
Total fat: 5 grams
Saturated fat: 1 gram
Cholesterol: 47 mg
Sodium: 594 mg
Carbohydrate: 5 grams
Protein: 23 grams
Dietary fiber: 2 grams

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Pure Fitness' spokes person Jolyn working out in the gym

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