Monthly Archives: February 2013

26 02, 2013

Quick Metabolic Workout from our Spring Break Slim Down

February 26th, 2013|Events, Fitness n' Fuel, Group Fitness, Media, Nutrition|Comments Off on Quick Metabolic Workout from our Spring Break Slim Down

4 min dynamic warm up

Set a timer for 20 secs on/10 secs rest. Go through each round twice and rest 1 min before moving to next round.

Round 1

Push ups
Squat Jumps
Alternating reverse lunge
Speed skaters

Round 2

Alternating side lunges
Mountain climbers
Air squats
Split jumps

Round 3

Forward lunge/donkey kick (right leg)
Forward lunge/donkey kick (left leg)
Spiderman planks

Round 4

Dive bomber push ups
Squat twist
Tricep dips
Plié squat jumps

Finish with 4 minutes of stretching.

For more information, please contact Emily Bailey at

26 02, 2013

Listen to Your Body

February 26th, 2013|Nutrition|Comments Off on Listen to Your Body

Celebrate National Nutrition Month. Eat Right, Your Way, Everyday!

Learn your individual hunger and satiety cues.  Use the scale below to gage your level of hunger (0-5) as you are getting ready to eat and your level of satiety (5-10) as you are eating.

Keep in mind that if you haven’t been eating consistently it will take up to 4 weeks to gage your internal hunger cues.  Also, it takes 15-20 minutes to feel satisfied.  If you eat quickly, slow down and savor the flavor of your food.  Or if you don’t have time don’t go for seconds until you have let your body adjust to satiety.

0 is extreme hunger and 10 is extreme fullness

0-2 on hunger scale waited too long to eat and more likely to overeat. Typically show physical signs of low blood sugar. (Headache, light-headed, shaky, cranky, fatigue)

3 is physically hungry = rumbling stomach = time for meal/snack

4-6 is neutral.  You’re not hungry or full. H.A.L.T. before you grab for food.  H = hungry = food, A = angry/anxious (stressed) which doesn’t = food, L = lonely (bored) which doesn’t equal food, and T = tired (dehydrated) which doesn’t = food. (The only exception is breakfast. Most of us do not wake up hungry. And, you need to break-the-fat)
7 is satisfied. You have fueled your body and will be satiated for 3-4 hours.

8-10 is full versus satisfied to uncomfortable full to painful full.

Your hunger cues should be relied upon.

19 02, 2013

Scale Down Servings

February 19th, 2013|Nutrition|Comments Off on Scale Down Servings

Portions, portions, portions.  Keep it simple.  Instead of actually measuring, which is unrealistic and can turn into being obsessive, you can use smaller serving ware, plates, utensils, and storage containers.

Instead of eating off of entree plates, try salad or appetizer size plates.Purchase spatulas that are in 3-4 ounce protein serving portions.

Serving spoons that equal 1/2 cup for grains and double it for vegetables. Storage containers to pack your lunch that are in 1/2 cup, 1 cup, and 2 cup increments.

Keep it simple and purchase single serve individually packed snacks.  Make being healthy easy for you!

18 02, 2013

Eads Bridge Duathlon Training starts this week!

February 18th, 2013|Endurance, Events, Sports Performance|Comments Off on Eads Bridge Duathlon Training starts this week!

Eads Bridge Duathlon Training Team

Wanting to give multisport a shot but don’t know where to start? Take the first steps toward your goal with the Big Shark/NutriFormance training team.

Mission: The goal of the Big Shark/NutriFormance Duathlon training team will prepare individuals to complete the 2013 Eads Bridge Duathlon on April 21st. The program will consist of a 9 week training program with individualized training plans, weekly clinics and supported group training sessions. Many of the training sessions will be held at the NutriFormance training facility using a combination of treadmills and studio cycling room stationary bicycles, eliminating the need to own a bicycle to participate. If you would like guidance in multi-sport training, get going on the right track…..and bike. Now is the time to sign up!

Cost: $159 (Includes Eads Bridge Duathlon Registration)

Start Date: Saturday, February 23rd, 10 am

Register: In person at NutriFormance or Little Shark or by email to


4 02, 2013

10 Pieces of Nutrition Advice You Should Avoid

February 4th, 2013|Nutrition|1 Comment

1. Ignoring your hunger cues

2. Avoiding foods (creating a “bad” foods list)

3. Consuming low-fat/non-fat foods

4. Consuming artificial sweeteners

5. Cutting out whole, real foods and replacing with bars, powders, shakes, and pills

6. Suppressing your hunger

7. Restricting or depriving

8. Cutting out whole food groups

9. Only having to change your habits for a short period of time

10. Detoxing or Cleansing

Do you want to know more about why these are damaging to your health and metabolism.  Contact Emily to schedule an appointment with one of our registered and licensed dietitians at