Your Agape Wellness Team Health Goal

for July…improve your performance! Try our core strengthening exercises in

this month’s newsletter, add in the shoulder strengthening program from

the June newsletter, and get registered for the Running Clinic!

Wellness is all about making time for you. When you see improvements in

your performance, you build confidence in your body, treat yourself better nutritionally, prevent injury, and

improve your mood. Stop making excuses and make time

for what really matters!J

Running Clinic with Leslie: Monday, July 9, 6 pm, Free Fitness 101 with Luke: Tuesdays/Thursdays starting July 24, 8 sessions, $60 *Series is 4 different sections taught in a small group setting, teaching fundamentals of exercise. You will receive focused, individual attention on your specific needs. Mindfulness Based Pain Management: Tuesdays, July 17th -28th, 7 sessions, $69. Taught by Dr. Lisa VanAllen Call 277-3166 to get signed up today!!! Page 2 Seasonal recipes In The Kitchen with Jo Page 3 Agape Nutrition and Dry Needling Page 4 More Core! What is trueCore? Page 5 Welcome Evy!! Page 6 What’s coming soon, go ahead and see…

Save The Date:

IN THIS ISSUE:

July

Agape Wellness Team Health Goal

Cilantro-Lime Grilled Chicken with Strawberry-Jalapeño Salsa:

‘Tis the season for berries! Have the kids make a delicious Breakfast, snack, or anytime treat with this Banana Berry smoothie. If you don’t have a high powered blender or smoothie maker, I highly suggest you start looking into it. They are so easy to use and make it possible to Sneak so many healthy foods into meals and snacks. For this smoothie all you need is 1-2 cups of your favorite berry, 1 banana, 1 cup of almond or coconut milk, and a vanilla protein shake of your choice, but be sure to read the labels for a protein power without high sugars, artificial colors, or flavorings. Add an additional 1-2 cups of water if you desire your smoothie drinkable. If you don’t add the extra water you can eat it like ice cream!J (P.S. If you mix in 1 cup of fresh spinach, your tastebuds can’t even tell, but your body will!)

In the Kitchen with Jo

Preparing your Cilantro-Lime Grilled Chicken with Strawberry-Jalapeño Salsa:

In a shallow baking dish, whisk together the lime zest, lime juice, olive oil, honey and cilantro with a pinch of salt. Briefly set aside.

-Next you need to pound the chicken. Place each chicken breast between two pieces of plastic wrap. Using a rolling pin or tenderizer (or random heavy object), pound the chicken until about ½-inch thick.

-Place the pounded chicken breasts into the baking dish, making sure each breast is well coated in marinade. Press plastic wrap on the surface of the chicken and refrigerate for at least 20 minutes. (Obviously, the longer you can let your chicken marinate, the better.) -While your chicken is marinating, get going on your salsa. Place all the ingredients for the salsa in a medium bowl. Gently mix the ingredients with a fork (you don’t want to smoosh your strawberries), and season with salt to taste. Cover and refrigerate until ready to use. -Now it’s time to cook the chicken! Heat a clean, lightly oiled grill or grill pan over medium-high heat. Remove the chicken breasts from the marinade and season both sides of each breast with kosher salt and coarse black pepper. -When the grill/grill pan is hot, add the chicken and cook for about 3½ minutes per side until grill marks appear and chicken is just cooked through. -Remove chicken to a plate and serve topped with strawberry-jalapeño salsa. -Can also serve over or beside a bed of mixed greens…ENJOY!

2 limes, zested and juiced 2 tablespoons olive oil 1 teaspoon honey ½ cup fresh cilantro leaves, finely chopped 4 thinly sliced boneless skinless chicken breasts (If you can’t find thinly sliced chicken breasts, don’t panic. Just butterfly 4 regular boneless skinless chicken breasts.) kosher salt coarse black pepper For the Strawberry-Jalapeño Salsa: 2 cups diced strawberries 1 jalapeño, seeded and finely chopped ¼ cup plus 1 tablespoon minced red onion 1½ tablespoons finely chopped cilantro ½ lime, juiced

Like a well-oiled machine, you require some sort of fuel to run. While there are different fuels for different

vehicles, such as diesel, E85 and so on, there are different kinds of fuels that may work for your body. Whether your

goal is to manage chronic illness, have fewer aches and pains, have better digestion, conquer poor eating habits,

lose weight, rev your metabolism, or increase energy and well-being, Jo is here for you. She will aid you in

learning which foods your body specifically needs to reach your physical, mental and emotional needs.

Through Nutrition Coaching, you will experience a personalized approach tailored to meet your needs. Because nutrition does not hold a general standard for everyone, nutrition should not be generalized. Every body and lifestyle requires a different fuel. With Jo, you will identify and

isolate such needs.

Get in touch with Nutrition Coach, Jo Curley to continue learning more!

277.3166 | jcurley@agapetherapy.com

What is Dry Needling?

* Integrative Dry Needling is a therapy for a multitude of musculoskeletal and neuromuscular conditions. Dry Needling is not the same thing as Acupuncture. Generally, Acupuncture address energy systems and Dry Needling addresses the nervous system. Dry Needling uses a very thin needle, called a monofilament, not like the needle at the doctor’s office. The monofilament is inserted into 3 points in your tissue which are triggering your pain. This method promotes the body’s ability to heal.

* Dry Needling can be used to help many conditions including migraines, plantar fasciitis, and numbness. Trained professionals, such as physical therapists, use this technique. Dry Needling can bring immediate results after treatment. If you have further questions, would like more information or wonder if Dry Needling would work for you, visit https://agapetherapy.com/physical-therapy/dry-needling/ or contact Agape Therapy.

Dry Needling at Agape

The word "core" is thrown around in various ways in the fitness world. Some think the core is a sleek six pack, when in fact the abdominals are only a fraction of your core muscles. While core work does help produce toned abdominal muscles, core exercises include a lot more than just crunches.

Functional core training is about power, strength and stabilization. Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. By engaging the core on every movement you are preventing the accessory muscles in your arms and legs from overworking.

Core work also allows you to stabilize your spine, which improves and controls your posture. Functional core training allows you to practice movement that provides optimal motion for daily tasks. Challenging your core not only improves balance and movement, but it creates that toned look that so many people crave.

The core can be defined as the lumbo-pelvic-hip complex, basically, think of your core from your torso down to your hips. These muscles allow functional movement in any direction.

In order to strengthen your core, it is best to have a combination of exercises that targets the core as a whole, instead of always working those muscles in isolation.

The first step in a proper core is making sure you can initiate the stabilization portion of your whole core system. This is something you may need help with. If you have pelvic pain or any incontinence issues, this may be very important for you to address!

In addition to reducing back pain and improving posture, you can also enhance your performance with functional core training. It doesn't matter what skill level you're at—from daily tasks to athletic performance, your range of motion can improve and you can gain more agility.

You're able to react quicker to movement. You can lift a heavy laundry basket or run up the stairs with ease. If a runner happens to step in a divot, he or she can react quickly and keep going. Functional core training also helps improve balance. Your muscles remember that unbalanced sensation and react to balance you back and move forward.

BETTER CORE!

Core cont’d next page

When it comes to core strength in sport and performance or for pain management, there are many different training avenues to be addressed. Our trainers are able to break down your movements and find your weak links or energy leaks. Once those weak areas are addressed you will see increased performance, movement efficiency, and injury prevention or reduction. We also offer a trueCore class series that work specifically through the pathways discussed in this article. Keep an eye out for future sessions!

Evy Brown is a native of Southwest Iowa. Growing up on a farm, she prefers the outdoors and wide-open spaces. In 1998, Evy moved to Cedar Falls and studied English and Professional Writing at UNI. She began a career as an agricultural editor, but decided to stay in the home with her children and put her education to use as a homeschool parent and English tutor. She has spent the last six years on an acreage north of Aplington pursuing homesteading knowledge, and this summer she has relocated to Cedar Falls with her three children: Deacon, 13; Jill, 12; and Paul, 10. Together they enjoy geocaching, board games, reading, and cooking. Wellness and balance are important lifestyle pursuits for Evy and she hopes to become a certified Pietra Fitness instructor this year. Working at the Agape front desk is a great position for Evy because she feels comfortable in high-paced environments and interacting with patients.

Give a BIG WARM WELCOME to our newest Agape team member….

Front Desk Extraordinaire (part time Editor J )

Evy