June 2011 - cfwaupun.com by linxiaoqin


									                                                      Owners: Jeff and Lisa Collien
                                                              CF Phone: (920) 324-1300

                                                 JUNE 2011
    http://www.cfwaupun.com                                                www.deals4america.com

                                                               WELCOME NEW MEMBERS
           FINAL RESULTS!                          Linda Matamoros Katena Stilson Nate Christopherson
                                                  Paul Klein Samantha Hills Jacob Hills Collin Visser
                        LBS Lost   Inches Lost    Jerrica Eager Andrew Houze Derek DeYoung
 1.Andrea Schears        48        30.5
 2. Amy Toutant          45        28.25
 3. Nelly Hacht          19        21.5
 4. Jesse Jones          32        18.25                           DID YOU KNOW?
 5. Aubrey Sullivan      24        17
 6. Art Riteris          64        16.75         Side walk! Walking sideways burns 78% more calories than
 7. Elizabeth Nelson     19        10.25         walking forward. Lateral motion takes extra effort by putting
 8. Alicia Odegard       30        14.25         your body to work in unfamiliar ways.

 Total Lbs lost         281                      Why weight? A weight gain of 11 - 18 pounds increases
 Total In lost                     156.75        your risk of heart disease by 25%. More than 25 pounds and
                                                 your risk goes up 200% - 300%. More reason to exercise and
         CONGRATULATIONS!                        eat healthy!
          You are ALL winners!
                                                 Don't be a statistic! Twenty-five percent of people who
             June Birthdays                      start an exercise program quit the first week. Another 25% quit
Eric Johnsen      6/2    Collin Visser   6/13    within the first six months.
Bob Constine      6/3    Sheila Hopp     6/14
Marc Medema       6/3    Jackie Lese     6/15    Roughing it! Walking on a rough but level track requires
Cody Gould        6/3    Diane Worm      6/15    50% more energy than walking on a paved road.
Jeff Fousek       6/4    Jerrica Eager   6/15
DebVande Zande 6/6       Tyler Oppermann 6/17
Dick Malter       6/6    Chris Riel      6/17    In the fast lane! Do you know how fast you are walking? To
Derek Minnema 6/7        Anna Kenney     6/20    get a close estimate, count the number of steps you take in a
Paul Klein        6/7    Eric Moon       6/21    minute and divide by 30. For an example, if you take 120 steps
Julie Flegner     6/8    Carla Roeder    6/21
Matt Syens        6/9    Barb Giese      6/25    you would be walking about 4 mph.
Scott McKittrick 6/9     Wayne Kastein 6/25
Dan Giese        6/10    Jodi Gerritson  6/27    Laughter is the best medicine according to many
Debra White      6/12    Kim Daniels     6/30
                                                 doctors. In fact, a single laugh may boost your immune systems
Carrie Bruins   6/12
Krystal Searles 6/12                             defenses for up to 3 days. It has been shown to be one of the
                                                 most powerful ways to ward off disease and illness known to
                                                 man. Research has shown that the health benefits of laughter
     **ATTENTION MEMBERS**                       range from stress relief to treatment for cancer. So, if your
  Please stop at the front desk to make          stress levels are mounting, if you are feeling unhealthy, if you
    sure we have your current phone              are feeling rundown and depressed, or you just want some
       number on file. Thanks ;-)                relief…LAUGH!
Chicken & Asparagus Penna Pasta                                      Incline Reverse Lateral Dumbbell Raise
                                   -1 (16 ounce) package dry         Target area: Back & Shoulders
                                   penne pasta
                                   -2 TB olive oil, divided
                                   -3/4 lb skinless, boneless
                                   chicken breast - cut into
                                   bite-size pieces            -
                                   4 cloves garlic, minced -12
                                   ounces asparagus, cut into
                                   1-inch pieces                 -
                                   1 tsp crushed red pepper
                                   flakes                    -
                                   Salt and pepper to taste -
                                   1/2 c grated Parmesan             Step 1
                                   cheese                            Starting Position: Holding two dumbbells, sit on a bench facing
                                                                     the backrest angled at 45 to 60 degrees. Hold your torso against
  1. Bring a large pot of lightly salted water to a boil.            the backrest and keep your feet firmly placed on the floor. Allow
  Cook pasta in boiling water for 8 to 10 minutes                    your arms to hang towards the floor with your elbows slightly
  Drain, and transfer to a large bowl.                               flexed and palms facing each other. Stiffen your core and
                                                                     abdominal muscles (“bracing”) to stabilize your spine.
  2. Heat 1 TB olive oil in a large skillet over medium heat.
  Sauté chicken until firm and lightly browned; remove from

  3. Add the remaining tablespoon of olive oil to the skillet.
  Cook and stir garlic, asparagus, and red pepper flakes in
  oil until asparagus is tender.

  4. Stir in chicken, and cook for 2 minutes to blend the
  flavors. Season with salt and pepper.

  5. Toss pasta with chicken and asparagus mixture.                  Step 2
   Sprinkle with Parmesan cheese.                                    Upward Phase: Exhale and slowly raise the dumbbells up and out
                                                                     to the sides, raising the upper arms, elbows and dumbbells in
                                                                     unison until the arms are near level with the shoulders. Squeeze
     Calories 289 Total Fat: 5.4g Protein: 18.3g
                                                                     your shoulder blades together as you reach the end position. In
     Cholesterol: 25mg Sodium: 36mg                                 the raised position, the dumbbells should be aligned with, or
     Total Carbs: 43g Dietary Fiber: 2.8g                           slightly in front of your ears. Avoid arching your back during the
                                                                     upward phase by keeping your torso firmly pressed into the
                           Berry-Nice Strawberry

                                  4 TB of fat free
                                   Strawberry or
                                   Raspberry yogurt
                                  2 scoops of Vanilla
                                   Whey protein
                                  5 strawberries
                                  20 blueberries (gives a
                                   great „tang‟ and are              Step 3
                                   packed full of healthy            Downward Phase: Gently inhale and lower the dumbbells in
                                   antioxidants)                     unison back to your starting position.
                                  8 oz of 1% or skimmed
                                  ½ cup of ice cubes                *Technique is very important in this lift. If the dumbbells are
                                  1 tablespoon of raw,              raised to an end position behind the head rather than in line with
                                   natural honey                     the ears, the emphasis shifts off the shoulders and onto the back.

                          Blend all ingredients and enjoy!

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