Greetings!

At His and Her Fitness we are dedicated to all aspects of prevention from maintianing good health by eating properly to reducing risk of injury by following a consistent exercise regimen.

Unfortunatley, sometimes all the prevention in the world doesn't ward off all illnesses. October is Breast Cancer Awareness Month and we have provided a link in our newsletter that provides more information on the early signs and early detection of Breast Cancer.

The Fall Season is a great reminder to work on improving your balance before the first layer of ice and snow hits the ground. Ask your trainer to provide you with a few exercises you can do everyday at home.

As a natural reaction to the cold, our bodies starts to store fat to keep us warm. This coupled with over indulgent eating over the holidays is why the average midwesterner gains 7 pounds over the winter. No wonder the number 1 New Year's Resolution is to lose weight!

We are greatful to have had such an exciting October so far between the 5k's we participated in, our benefit for the ADA, the Fitness Competition in Topeka, and our consistent results with weight loss. Keep up the good energy and let us know if there is anything we can do to make His and Her Fitness better.

Sincerely,

Christina Larson
His & Her Fitness

Kelli Kaufman

I've tried it all, but with the help of His and Her Fitness I am finally on my way to meeting my health goals. When I started at His and Her Fitness I only wanted to lose pounds, but as the weeks went by and my energy levels went up I realized that not only am I going to lose pounds, but I am going to gain years on my life. I stopped drinking Diet Coke everyday and started eating clean and that is how I found the energy and mental toughness to want to exercise everyday. My first day at His and Her Fitness was also my trainer's first day. Seville had no idea what he was getting into when he agreed to train me and my friend Cyndi. We love to chat and catch up, but he quickly adapted to our style keeps us focused and working hard. Seville is an awesome trainer and motivator! I also believe another part of my success comes from the great staff and atmosphere at His and Her Fitness. Christina and all the trainers are super nice and down to earth. They are all there to motivate and encourage. I still have a ways to go before I reach my health goals, but I have no doubt that this time I will succeed.

Don't become a statistic this year and gain the 7 pounds of fat like everyone else. It is much easier to keep the pounds from ever appearing then trying to get them off later. To insure you stay lean this winter keep up your daily regimen of your cardio, at least 30 minutes and include functional exercises at least 3 times per week. Remember at His and Her Fitness we don't train longer, we train smarter. Contrary to popular belief, prolonged stints of cardio is not the most effective way to lose weight. Training the proper amount of time and the correct intesnity will get you to your goals the quickest, without overworking or burning the muscle you've worked so hard to develop.

Proper weight taining is also very important for those of you who like to run. Runners must work muscle groups to strengthen their legs for a better stride and balance. If you like to run, talk to your traininer about incorporating these workouts into your routine.

His and Her Fitness is here for you and we want you to make sure you stay healthy and in shape during the cold winter months ahead. To get you motivated, sign up for our "Trainer Challenge" today!

Please contact Jonathan Rios at 913-972-1769 for any questions about this article.

H&H Benefit for the ADA

Thank you all for your support and donations to benefit the American Diabetes Association. Our goal was to raise $750.00 to support the aid in the fight of Diabetes. With your support we raised 1400.00. Over 200 guests turned out for Salsa night where they enjoyed dancing, dining, raffle prizes, a Standard Style fashion show and amazing art work. Thank you all for your contributions, we couldn't have done it without you.

Build Your Immune System

The time has come for the flu and cold season. Take preventative steps to keep yourself healthy by taking a Multi-vitamin. A Multivitamin is very important to building your immune system with quality minerals and nutrients. You maybe taking a multivitamin, but do you know if it is of quality for your body to absorb?

Please bring in your multivitamin to make sure you are staying healthy or pick up a quality Multivitamin at His and Her Fitness.

For any of your supplement needs please do not hesitate to ask by call 913-206-7645 or visit www.hisandherfitness.net.

Mustard Pepper Chicken

This special recipe comes straight from Christina Larson. She has blessed us with this tasty treat to keep you eating healthy and staying fit!

1) Marinate chicken with lemon and black pepper for one day or more for delicious flavor.

2) Cook 1/2 cup brown rice in pan to boil.

3) Fresh peppers sliced added with vinegar and water for flavor.

4) Cook Chicken in skillet on medium heat and add mustard to flavor (Spicy mustard for a kick).

Place on plate or put in container for meal for the week. This tasty meal contains plenty of protein and fiber to give you great energy and the figure you deserve!!