First Posting

This is the first posting of Kristen's Updates. Check here often as Kristen will be periodically posting bulletins and updates for Fusion Fitness.

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It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds ...
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INNATE EATING PATTERNS

One of the most freeing feelings is not having to calculate & count calories and letting go of guilt after eating something that may not be considered "healthy" or is categorized as too sugary or too high in carbohydrates...since CHO has gotten such a bad wrap. Speaking from experience, food is much more enjoyable once you let go of the control kcal consumption has and become more aware of your body's satiety. Being in tune with your body's hunger signals and knowing when you may need a few more carbs over protein or vice -verse allows you let go of disordered eating patterns and quit wasting energy on worrying about it. There's not one food or one category of macronutrients that will help you burn more fat, help with weight loss, or help increase lean muscle tissue. It's all about balance - getting complex carbs, some simple sugars, some protein, mono - poly - saturated - unsaturated fats, fiber, vitamins & minerals - all from "real" f...
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CB RUN CLUB

Saturday, August 24th - meeting at the Hy-Vee on Madison Ave. 3 Route Options: 4, 6, & 11 Time: 5:20am We will all start out together leaving form Hy-Vee heading towards the MALL OF THE BLUFFS (back side of the mall), turn right onto MALL DRIVE, and another right onto VALLEY VIEW TRAIL. Stay on the trail to HIGHWAY 92. Turn right onto HWY 92 heading west until you get to the lights on HARRY LANGDON and turn right. REMEMBER: once on HARRY LANGDON, stay on the left of the road - run towards the oncoming cars - there is small trail to run along. We will split up at HARRY LANGDON & WOODBURY AVE. Those doing the 4 & 6 mile route, turn right onto WOODBURY. Those doing the 11 mile rout stay on HARRY LANGDON. 4 mile route: run up WOODBURY, down WOODBURY AVE cross Madison Ave and over into Hy-Vee. 6 mile route: run up WOODBURY, down WOODBURY, turn right onto MADISON AVE and up to BENNETT AVE. Turn right onto BENNETT AVE to FRANKLIN AVE and run down the hill on FRANKLIN...
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