Monthly Archives: September 2012

21 09, 2012

Everything in moderation!

September 21st, 2012|Nutrition|Comments Off on Everything in moderation!

First everything in moderation, in other words sometimes just have the real thing. However if you prefer to enjoy those favorite foods more often…..

Pizza: Choose a thin crust, with lots of veggies, and lean meats like chicken breast, Canadian bacon or ham. If preparing at home, choose a whole wheat crust and or can make pizzas on whole wheat tortillas as well. And everyone can choose their own ingredients.

Spaghetti and meatballs: prepare the meatballs from ground turkey breast or chicken breast. Add eggs and oatmeal as binders with your traditional seasonings. Choose a no salt added sauce and add your favorite vegetables and seasonings.

Tacos: Choose a lean ground beef or ground turkey or chicken breast. Add a no salt added taco seasoning or create your own from cumin, cayenne, paprika, tomatoes and jalapenos. Add black beans, cabbage or spinach, roasted corn, your favorite salsa. Turn into tacos, nachos, burritos or a salad.

Steak and baked potato: choose a filet or loin or round cut. They are the leanest. For your potato….. it’s not the food it’s the portion. Choose a potato about the size of your fist or smaller. Instead of butter as an option you can roll the potato in olive oil then place in the oven or on the grill. Use plain Greek yogurt in place of sour cream.

Hamburger and fries: Make a burger with ground chicken or turkey breast or also a lean ground beef. For fries, bake sliced potatoes (you may use a mandolin) or can also make baked sweet potato fries. Toss the potatoes in olive oil, fresh cracker pepper, sea salt and some garlic powder.

20 09, 2012

What to eat to make the most out of your workouts at NutriFormance

September 20th, 2012|Group Fitness, Hybrid, Nutrition, Personal Training, Pilates|Comments Off on What to eat to make the most out of your workouts at NutriFormance

30 minutes before Class

4 oz Gatorade Prime*
8 oz Gatorade*
4 Gatorade Chews* + water*
½ Clif Bar+ water*

60 minutes before class

Oatmeal made with milk + fruit
6oz Greek yogurt + fruit
Egg + toast
PB toast + fruit

*During exercise or classes for 1 hour or less, drink water*

When classes or exercise lasts longer than 1 hour
(Without fuel for exercise lasting longer than 1 hour you are slowing down your metabolism and increasing risk of injury.)
4oz Gatorade Prime* 4 Gatorade Chews*
½ Gatorade* ½ Orange Juice*

Snack Ideas after Classes or Exercise
Gatorade Recovery Shake 8oz* + water* Gatorade Recovery Beverage*
Naked Protein Zone smoothie + water* muscle milk 8oz* + water*
fruit + 8oz low-fat chocolate milk + water*

*You may visit the Pro Shop to purchase your products.

19 09, 2012

Family Centered Meals

September 19th, 2012|Nutrition|Comments Off on Family Centered Meals

  • Schedule regular meal times
  • Eat meals together
  • Plan for snacks
  • Plan & prepare meals together
  • Make mealtime pleasant
  • Avoid being “clean the plate club” members
  • Avoid using food for reward or punishment
  • Store food out of sight
  • Mealtimes last more than 15 minutes
18 09, 2012

Added Sugar

September 18th, 2012|Nutrition|Comments Off on Added Sugar

When packing your or your kid’s lunch, go easy on products with added sugar. Sugar that naturally occurs in foods like fruit is what you want. When you read an ingredient label and sugar is listed (especially close to the top of the ingredient list), those are the foods to eat in moderation.

Even something like yogurt can be deceiving. Sneaky product: fruit yogurt 6oz 23 grams added sugar. Better product: vanilla 9 grams, BEST product: plain yogurt 0 grams.

17 09, 2012

Quick and Healthy Meals

September 17th, 2012|Nutrition|Comments Off on Quick and Healthy Meals

Welcome to Nutrition week at NF!
We will provide you with tips, recipes and free food!
Here are a couple of quick, healthy, tasty and easy recipes:

Jamie’s salmon recipe
Salmon Baked in a Foil Parcel with Green Beans and Pesto
3 cups fresh green beans
1 lemon
2 (6 oz) wild salmon fillets, skin on
2 Tbsp pesto (I used homemade, but prepared is fine, too!)
2 tsp olive oil
sea salt and freshly ground black pepper, to taste
Preheat your oven to 400. Rinse and trim beans. Halve both of the lemons.
Pull out a sheet of aluminum foil, about a yard long, and fold it in half to give two layers. Put a handful of green beans in the middle of the foil. Lay a salmon fillet, skin side down, across the beans and spoon over pesto. Drizzle each filet with 1 tsp olive oil. Squeeze over juice from one of the lemons, and season with salt and pepper. Pull the aluminum foil edges together and scrunch them up to seal the parcel. Repeat these steps to make the second parcel. Place both foil parcels on a sheet pan.
Put the baking sheet into your oven and cook for 15-17 minutes. Remove the pan from the oven and let it stand for a minute before carefully unwrapping it. Either serve the parcels on plates as they are or carefully unwrap them before serving. Yield: 2 servings.
Nutrition Information (per serving): 431 calories; 24 g. fat; 108 mg. cholesterol; 410 mg. sodium; 8.5 g. carbohydrate; 4 g. fiber; 38.5 g. protein

Emily’s Smoothie


½ cup nonfat or low-fat Greek yogurt
½ cup frozen strawberries
1 small banana
1 Tbsp peanut butter
½ cup milk

Put all ingredients in blender, and blend until smooth.

Makes 1 serving

Nutritional Information per Serving

Calories: 363
Fat: 11g
Carb: 54g
Protein: 16g

And for a quick healthy snack or side dish; Pick up Trader Joe’s precooked lentils and a jar of mango/ginger chutney. Mix, serve cold or warm and enjoy!

11 09, 2012

Cook Once, Eat Twice

September 11th, 2012|Nutrition|Comments Off on Cook Once, Eat Twice

Batch cooking can save time during a busy week!

Prepare chicken breasts to be used for two or three different meals during the week.

Day 1- Grilled chicken, grilled zucchini, and brown rice.

Day 2-Shredded chicken tacos with leftover grilled chicken breasts.

Day 3-Salad with grilled chicken strips, bowl of fruit salad

Other good food items to cook once and store for use throughout the week:
•Hardboiled eggs (last 7 days in fridge)
•Dried Beans (last 4 days in fridge and 3 months in freezer)
•Whole Wheat Pasta or pasta (last 4 days in fridge and 3 months in freezer)
•Lean Ground Beef or ground turkey/chicken (lasts 4 days in fridge and 3 months in freezer)
•Steel-cutOatmeal (last 4 days in fridge and 4 months in freezer)
•Roasted Vegetables (cut up assorted veggies,
mix w/olive oil, garlic and pepper, and roast at 450, flipping once until
tender. Lasts 4 days in fridge or 3 months in freezer)

10 09, 2012

FREE Chair Massage This Week!

September 10th, 2012|Events, Massage|Comments Off on FREE Chair Massage This Week!

FREE Chair Massage this week!

Monday, Sept. 10th: 9-10am & 11-Noon

Tuesday, Sept. 11th: 10am-Noon

Thursday, Sept. 13th: 9:30-11am

Do you know about our MASSAGE MEMBERSHIP? Find out how for $50 you can get 2 or more massages a month! Email for details.

Introductory 1-hour massage for $45 *First time clients, in facility only

10 09, 2012

Benefits of Massage

September 10th, 2012|Massage|Comments Off on Benefits of Massage

Experience the benefits of massage with our skilled massage therapists!

From injury prevention to warm up to cool down, massage therapy can benefit every part of an athlete’s training program. Properly administered sports massage can improve your overall athletic readiness and treat specific problems that might be holding you back in your training.

Pain Reduction

Massage promotes the proper healing of scar tissue and provides a soothing effect to any injured areas.

Injury Prevention

During a massage, your muscles will be stretched and your joints will be moved through their proper range of motion. This acts just like a pre-event warm up. The massage ensures that your muscles are in a pliable state and that your joints are warmed up and ready to go. Limber muscles and joints at the start of your event help prevent injury during the physical exertion.

Relaxation and Focus

Sports Injury Clinic reveals that a massage can help you “bring it” to your game or athletic event. A massage decreases stress and increases focus, which can put you in a good psychological state before your event. The brisk movements incorporated into the massage can also leave you with a feeling of invigoration, which you can carry to the event.

Post-Event Recovery

If your muscles are sore and tired after a sports event, Sports Injury Clinic indicates that massage can hasten the healing process. The strokes of massage mimic the normal flow of the lymphatic and circulatory system, which drain wastes from the muscle tissue. Massage can help dissolve waste fluids such as lactic acid and lead to a shorter recovery time.

Read more:

5 09, 2012

Cafeteria vs. the Lunch Box

September 5th, 2012|Nutrition|Comments Off on Cafeteria vs. the Lunch Box

You can make a healthy meal at or away from home. When time isn’t on your side to pack a lunch, the cafeteria may be the only option for lunch. Breathe easy — healthy options can be made at school (or at work cafeteria)! Encourage your family to follow similar tips for healthy eating when they are in the lunch line or packing a lunch.
1.Choose whole foods like fruits, vegetables, and whole grains to fill most of your plate. These provide nutrients for energy and have fiber to help keep you full.
2.Choose a low-fat dairy option like skim chocolate milk, yogurt, or string cheese. With protein, calcium, and carbohydrates these are great snacks to stay fueled and focused for the rest of the day.
3.Include a protein source like chicken, hamburger, turkey, or eggs to stay full until afternoon snack.
4.Go easy on packaged foods like cookies and candy since they are higher in added sugar and can lead to an energy spike — followed by big drop. This can lead to poor performance.

4 09, 2012

NF's Elite Membership: Unlimited Personal Training

September 4th, 2012|Group Fitness, Hybrid, Media, Personal Training|Comments Off on NF's Elite Membership: Unlimited Personal Training

At $199 per month, Elite Training is a great option for those seeking the benefits of personal training, easy and convenient scheduling and a program based on scientific exercise progression designed for results. Our Elite Membership includes all 65+ classes per week – Hybrid Training, Hybrid Athlete, Pilates Mat, Indoor Cycling, Yoga, Sleek Physique and all other Group Fitness classes.

Each month our Director of Training, Randy Leopando, creates a template using sound physiological principles to build strength, power and flexibility. This full body workout will help build lean muscle mass and strong bones as well as accelerate fat loss. Our skilled trainers will choose the exercises, set the pace and make other necessary adjustments to offer a safe yet challenging workout suitable for all levels. The group dynamic (up to 4 people in a session) adds a motivational factor that helps you work beyond what you would normally do on your own.

We currently offer 12 Elite Training sessions each week. Many more sessions being added in December! View the schedule under the “Elite Training” tab. See a sample Elite Training session here.