Monthly Archives: August 2011

25 08, 2011

Ergogenic Aids

August 25th, 2011|Media|Comments Off on Ergogenic Aids

Do Ergogenic Aids Help or Hinder Athletic Performance?

by Ellie Huff, RD, Dale Huff, CSCS

A review of the scientific research and the safety concerns regarding some of today’s most popular performance-enhancing dietary supplements.

Almost daily, people ask fitness professionals about the latest and greatest dietary supplements that claim to enhance physical performance. Although it is outside the scope of practice of personal trainers and fitness instructors ever to recommend a particular ergogenic aid to anyone, clients want to know if these products produce the results promised in the ads.  (more…)

23 08, 2011

Small Changes Add Up

August 23rd, 2011|Nutrition|Comments Off on Small Changes Add Up

Have you lost weight and regained it?  Most weight loss plans fail due to not being able to generate lasting lifestyle habits.  Small changes really do add up. 

It takes 2-4 weeks to convert one behavior into a new habit.  A meal plan is not a behavior, it is about 80 behaviors.  If you do not learn how to eat for your life then it cannot stick and then unfortunately the results you accomplished are not maintainable.

Here is the first goal to try and accomplish for your first 2 weeks of lasting lifestyle habit changes.  Learn to recognize the difference between satisfied and full. It takes 20 minutes for your stomach to send the signal to your brain that it is satisfied.  Research shows that we eat to uncomfortably full in 12 minutes.  We are fast eaters. 

Slow down and savor the flavor of your food.

I didn’t even tell you to avoid eating anything.  Deprivation does not work!

17 08, 2011

Athletic Republic Announces Gatorade Partnership!

August 17th, 2011|Media|2 Comments

athletic republic st. louis gatorade pro series

In a collaborative effort, we are blending the sports training science of Athletic Republic with the advanced sports nutrition science of Gatorade.  We will be now offering the exclusive Gatorade Series Pro,  which was originally developed for college and professional athletes.  This product line is a step up from the traditional Gatorade products and are designed to meet the needs of elite athletes at the most critical times for their performance- before (1), during (2) and after (3) a workout, practice or competition.  Look for these products the next time you are in the facility to train!  We will be conducting taste tests, providing sample products, educational handouts, and offering discounts for bulk purchases!  We look forward to enhancing your training through proper hydration, carbohydrate and protein timing!  Check out the new Products available in the Cooler!
16 08, 2011

Breakfast, Make it Routine!

August 16th, 2011|Nutrition|Comments Off on Breakfast, Make it Routine!

Need some easy ways to beat the breakfast rush hour? Here are three ways to help fit a breakfast bonanza into your family’s morning routine:

  • Get Organized the Night Before: Make a breakfast plan as you clean up from dinner. Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s all ready to cook in the morning.
  • Keep Breakfast Simple: On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana and yogurt or a slice of leftover pizza with a piece of fruit.
  • Pack Your Breakfast To Go: If there’s no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk. Check out the breakfast options available at your children’s school too.
9 08, 2011

Better Breakfasts continued…..

August 9th, 2011|Nutrition|Comments Off on Better Breakfasts continued…..

Add in Nutrient-Rich Whole Grains.  A high-octane carbohydrate will help energize your brain and body. Whole grains provide an extra nutrition punch. They have more fiber and   nutrients, plus they tend to digest more slowly for longer lasting energy.  Serve whole-grain cereals like oatmeal, breads, even pancakes

2 08, 2011

Better Breakfasts!

August 2nd, 2011|Nutrition|2 Comments

Start With Some Powerful Protein

Protein, a missing component in many morning meals, helps you go strong and stay focused. Go lean with protein choices: a slice or two of Canadian bacon, an egg, a slice of deli meat or cheese, a container of low-fat yogurt or peanut butter on toast. Think outside of the breakfast box: Microwave a quesadilla on a wheat tortilla with black beans or enjoy a tofu scramble with chopped vegetables and grated mozzarella cheese.