Owners: Jeff and Lisa Collien CF Phone: (920) 324-1300 JUNE 2011 http://www.cfwaupun.com www.deals4america.com ~CUT THE CALORIES ~ WELCOME NEW MEMBERS ~COUNT THE CASH CONTEST ~ 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 pan. 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 backrest. Berry-Nice Strawberry Special 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 milk 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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