Monthly Archives: April 2013

29 04, 2013

"More Than the Main Event" Workout

April 29th, 2013|Events, Nutrition, Personal Training|1 Comment

It’s wedding season, graduation, summertime….There will always be something to “get in shape” for. At NutriFormance, we encourage you to develop healthy eating habits and find a workout routine that will help you reach your goals. For your big event, and for a lifetime! This month’s workout is another metabolic circuit that can be done in less than 30 mins ANYWHERE! No equipment needed. This month we get a little help from our friends at Lululemon Plaza Frontenac and we hope that following our quick workout along with us will keep you motivated and on track when you can’t get to the gym!

Follow the entire workout or view the quick demo video and exercise list below to do it on your own. As always, make the modifications necessary. You can do fewer sets if you’re crunched for time or add some weights for a greater challenge. Enjoy! And stay tuned for more nutrition tips and workouts…

Part I

Part II

Quick view demos

The workout:

Begin with a Dynamic warm up. 4 mini circuits of 3 exercises each. Do 10 reps of each exercise 3 times through, followed by 1 min rest before starting the next round.

  • Squat to calf raise
  • Pike push ups
  • Rev lunge hops (10 each side)
  • Triangle push ups
  • Rev lunge twist (alt sides – 10 total)
  • Lateral burpee (alt sides – 10 total)
  • Lunge to push up (5 each side)
  • Single leg bridges (10 each side)
  • Forward squat jump
  • Plank reach (alt sides – 10 total)
  • Lateral lunge/rev kick (10 each side)
  • Crossover lunge hop (alt sides – 10 total)

See our cool down and stretch video to complete your workout

Follow us on twitter @fitnessnfuel for daily motivation, nutrition tips and more!


29 04, 2013

The Importance of an Athlete's Warm Up

April 29th, 2013|Personal Training, Pilates, Sports Performance|Comments Off on The Importance of an Athlete's Warm Up

Many of the athletes I see have some sort of warm up they do before a game. Less of those athletes do a similar warm up before a workout. And some don’t even have their own warm up routine. An effective warm up should include exercises to activate the muscle groups necessary for the work to follow. A personalized warm up that targets the “weaker” muscles can greatly increase speed, agility and power as well as ward off fatigue and injury. Incorporating a warm up specific to individual needs, will enhance performance and can help prevent overuse injuries.  For example, if an athlete is dominant in their quadriceps, an effective warm up should include exercises such as hip bridges, single leg squats and toe reaches to “wake up” the hamstrings and gluteus medius.

Foam rolling is a self myofascial release technique that has been used for some time in professional sports and is now becoming more main stream. There is some debate about when it’s most effective – before the warm up or after the workout. Foam rolling has benefits either way. Prior to the warm up, longer strokes increases blood flow to the muscles and directed pressure can release knots. Rolling after the workout may help muscles recover or at least provide some relief from soreness.

A trained professional can help identify muscle imbalances and recruitment deficiencies to design a personalized warm up routine for enhanced performance and injury prevention. To schedule a consultation with a trainer, physical therapist or Pilates instructor, please contact us!

23 04, 2013

Fueling with Carbs

April 23rd, 2013|Nutrition|2 Comments

What are carbs?

Carbohydrates are compounds in food that are THE main source of energy. Your body needs energy to move the best it possibly can. Carbs can be found in many foods. They can be found in:

–      Grains: pasta, rice, oats, etc

–      Vegetables: potatoes, corn, peas

–      Dairy: milk, yogurt

–      Fruit: berries, melon, oranges, etc

–      Sweets: cake, candy, cookies, sugar


Why Do I Need to Know?

Carbohydrates are your body’s main energy source. They are highly important for exercise! Without them, you get tired, can’t complete your work outs, and the brain and nerve functions can only work right with carb as fuel. Carb also helps your muscles use protein for repair. There are two types of carb: simple and complex. One gives you energy quickly and the other fuels you longer. A combo of the two is important to get the benefits of both. Your body, the sport you play, and how long you exercise all dictate how much and what types you need! Eating before work outs and within 30 minutes after gives your body the best chance to succeed. Your body can perform at its max when you eat carb in the right amounts and at the right times.

22 04, 2013

Avocado Bruschetta Dip

April 22nd, 2013|Recipe|1 Comment

  • 2 tomatoes, medium chopped
  • 2 avocados, medium chopped
  • 1/3 cup finely chopped onion
  • ¼ cup chopped cilantro
  • 2 Tablespoons freshly squeezed lime juice
  • ½ teaspoon salt
  • ¼ teaspoon pepper


  • In a large bowl, combine the chopped tomatoes, avocado, onion, cilantro, lime juice, salt and pepper.


  • Mix together gently making sure the avocado is well coated in the lime juice.


  • May serve with whole wheat crackers or toasted bread (400*F for 3 minutes each side) rubbed with garlic.


Makes 16 servings.


Nutrition Facts:

Calories                                 47                                Sodium                      91 mg

Total Fat                                 4.2 g                           Potassium                 136 mg

Monounsaturated Fat         2.7 g                           Total Carbohydrate 2.6 g

Polyunsaturated Fat            0.5 g                           Dietary Fiber             1.6 g

Saturated Fat                        0.6g                            Protein                       0.5 g

Cholesterol                           0 mg

22 04, 2013

Pasta Salad

April 22nd, 2013|Recipe|1 Comment

  • 1 lb. tri-color pasta
  • 1 bunch broccoli
  • 6 baby carrots, sliced thinly into circles
  • 1 small red pepper, cut into 1″ square pieces
  • 1 cucumber, peeled, halved and cut into thin slices
  • 1 or 2 green onions, thinly sliced
  • 1 bottle Italian Dressing

1. Cook pasta, drain, and then rinse with cold water.
2. Cut broccoli into florets and cook in microwave or blanch in hot water, and rinse with cold water.

3. Mix pasta, broccoli, carrots, red pepper, cucumber and onions in large bowl and chill.

4. Just before serving, pour dressing over pasta and vegetables and mix well.

Makes 8 servings.

Nutrition Facts:

Calories           151                              Potassium        426.9 mg

Total Fat          8.6 g                            Total Carb       28.4 g

Cholesterol      20.8 mg                       Dietary Fiber   3.4 g

Sodium            888.4 mg                     Protein            6.7 g

22 04, 2013

More Than the Main Event

April 22nd, 2013|Nutrition|1 Comment

Events are times to enjoy friends, family and food. Contrary to popular belief, you can have all 3 without packing on pounds.

What to remember:

–     Do not skip meals = may result in overeating and slowing down metabolism

–     Eat breakfast. Research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.

–     Saving up for the big meal or restricting will only result in slowing down your metabolism.  Losing muscle mass and minimal fat loss.

–     Event meals tend to be large, buffet-style and include many helpings. While you may not eat an entire cake, a common mistake is eating large portions of foods.

–     It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation.

–     Think your drinks. Don’t forget hydration! Have water between alcohol and caffeine.


Strategies to try:

–     Using a smaller plate

–     Add salad, fruit, and vegetables first before entrees/dessert

–     Savor those treats you don’t get often (like grandma’s famous pasta salad)

–     Stay in tune with your hunger- take 20 minutes to eat. Try taking a sip of water in between each bite.

–     Wait 10 minutes before getting seconds

–     Get friends/family moving! Take a walk, play a game, dance at the wedding reception, etc.

16 04, 2013

Dangers of Chronic Dieting

April 16th, 2013|Nutrition|3 Comments

While many people can admit to dieting at some point in their lives, there is a difference between wanting to lose weight the healthy way (slow and steady) or relying on fad diets that promise quick fixes.

The problem with fad diets is that they will most likely last just as long as it took you to lose the weight.  Instead of losing weight gradually over time and being able to maintain the weight loss, these short-lived diets will actually end up costing you more than you bargained for.

Because of their quick-fix results, many people unfortunately get caught up in the cycle of dieting for a specific event, gaining the weight back, and then trying a new fad the next time.  This is known as chronic dieting.

While these may work in the short-term, there can be negative long-term effects such as:

Slowed Metabolism– When dieting consists of a drastic decrease in caloric intake, your body will compensate for this “starvation mode”, which will slow the rate of your metabolism.  While many diets claim to speed up metabolism, they are actually doing the opposite.

More Challenging to Lose Weight– Over time, after numerous fad diet episodes, it will be harder for your body to lose excess weight, and even harder to gain back the lean muscle mass that you have lost.  After a quick-fix diet, youhave lost mostly water weight and muscle, so when you do gain weight back, it is not muscle, it is fat.  Therefore, although you may lose initial weight, the chances of you gaining even more fat back after your success is extremely high.

Altered Mood– What happens when you get hungry?  You get angry!  Not having the appropriate amount of food in your system can affect your mood because of hormonal changes and a lower level of blood sugar.  With less energy being consumed, the more tired you become as well. Is losing weight in an unhealthy fashion worth being tired and in a bad mood for?

Nutrient Deficiencies– Some diets restrict certain nutrients such as carbohydrates or complete food groups, such as dairy.  When you aren’t eating well-balanced meals, you are likely missing some essential nutrients that can lead to deficiencies and disease.

The next time you hear of a fad diet that is too good to be true, it probably is! There are many ways to lose weight fast, but they certainly are not healthy and over time can lead to further health complications. Eating well-balanced meals and letting your body guide you while incorporating consistent exercise is the true way to long-term weight loss and a happier and healthier lifestyle.

Bonnie R. Giller MS, RD, CDN, CDE

9 04, 2013

TRAIN THE TRAINER – In support of BackStoppers

April 9th, 2013|Events, Group Fitness, Personal Training|3 Comments

Train the Trainer – Saturday, April 20th

Help us raise money for BackStoppers! BackStoppers is a St. Louis area charity that provides financial and emotional support to the families of fire fighters, paramedics, EMT, police and publicly funded rescue workers that have died while on duty. The organization makes mortgage and car payments, pays off debt, and defrays the expense of higher education. In addition, each family gets a “friend of the family” volunteer to stay in touch. This is an awesome charity so we are going to make it very easy to participate!

“Train the Trainer” is a way for you to give to BackStoppers, but also, to “give it” to your trainers. You can train them for a donation. You know the exercises, make THEM sweat, train along with them, or just make a donation to BackStoppers! Our event is called “Train the Trainer”, but you don’t have to have a trainer to participate. If you want a trainer that day, just sign up. We want our NutriFormance family to participate in any way they can. There will be Spinning, Hybrid, and a TRX clinic, chair massage and stretching sessions. We will have firemen boots set up to just drop off donations.

Here is a list of all the ways to donate:

1) Training- $50/per 30 minutes. No rules! You can beat up your trainer however you want or have them train you. See your trainer to reserve your time.

2) Spinning- 11 am Moira is teaching a Spinning Class. A $20.00 donation can reserve your spot in this class!

3) Hybrid Training- 11 am taught by Amy Strahan. A $20 donation can reserve your spot!

4) TRX Clinic with Dale – Learn how to utilize the TRX Suspension Training system to add variety to your workout at NF! A $20 donation can reserve your spot!

5 )Stretching- Pam and Cara will be providing hands on assisted stretching sessions. $20 for 15 minutes!

6) Massage- We will be offering chair massage throughout the event. Donate what you want to receive a 10 minute massage.

7) Fireman Boot- will be throughout the facility! Donate whatever you want!

In appreciation, we will have a Happy Hour at NutriFormance from 4-6 pm. There will be food, beverages provided by Moira and J McGraughs, and a whole lot of “gratefulness” to you, our clients, for making this a great fundraiser.



8 04, 2013

Natural Weight Loss

April 8th, 2013|Nutrition|198 Comments

Now is the time that many of you are thinking about losing weight.  When beginning a weight loss program the ultimate goal should not be to watch the scale go down quickly. The goal should be to find your individual eating style and allow your body to find it’s natural weight.

The purpose of any weight loss program should be to lower your body fat percent and increase your metabolism. Unfortunately, many diets have the opposite effect.

Diets that severely restrict caloric intake may offer immediate results (not long-term), but they trigger a “starvation response” in which the body slows down its metabolic rate to conserve energy.  Once the goal weight is reached and normal eating resumes, the body gains weight even faster because it requires fewer calories just to maintain normal body functions.

In addition, rapid weight loss results in the loss of large amounts of glycogen (stored form of carbohydrate; what your body needs for energy), water, minerals, and muscle and organ protein.  These undesirable losses of lean body mass are coupled with only minimal losses in fat.

Yo-yo dieting has a similar effect. The more weight we lose, regain and lose again, the more muscle tissue we lose. The loss of muscle tissue is responsible for lowering our metabolic rate.

So for this spring/summer season, do yourself, your body and your mind a favor; do not start another diet.  Start a program that will promote a sustained, healthy nutrition and exercise program built for you.


1 04, 2013

Fitness n' Fuel April Workout: Cardio Intervals

April 1st, 2013|Endurance, Personal Training, Sports Performance|Comments Off on Fitness n' Fuel April Workout: Cardio Intervals

This month try our interval workout on either the treadmill or the elliptical.

Check out this month’s video: Fitness n’ Fuel – Cardio and carbs

See both options below:


Warm up 5-10 minutes                    6.0-6.5

Incline remains at 1%

Time                      Rest                       Speed

2 min                                                     6.0-7.0

90 sec                                                    7.1-8.0

1 min                     6.0-7.0

60 sec                                                    8.1-9.0

1 min                     6.0-7.0

30 sec                                                    9.1+

2 min                   4.0-6.5

2 min                                                     6.5-7.5

90 sec                                                    7.6-8.5

1 min                     6.0-7.0

60 sec                                                    8.6-9.5

1 min                                                     6.0-7.0

30 sec                                                    9.6+

2 min                                                     4.0-6.5


(Ride rails on rest)

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.5+

30 sec                   30 sec                    9.5+

15 sec                   45 sec                    10.0+

15 sec                   45 sec                    10.0+

Cool Down 5-10 min & stretch



Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.

If your elliptical has a cross ramp, keep the incline at 0-3.


Time                      Rest                  Resistance                         

2 min                                                     5-8

90 sec                                                    7-9

1 min                     5-8

60 sec                                                    10-12

1 min                     5-8

30 sec                                                    13-15

2 min                     3-5


2 min                                                     6-9

90 sec                                                    7-10

1 min                     5-8

60 sec                                                    11-13

1 min                     5-8

30 sec                                                    14-16

2 min                     3-5

30 sec                                                    14-16

30 sec                    5-8

30 sec                                                    15-17

30 sec                    5-8

30 sec                                                    16-18

30 sec                    5-8

15 sec                                                    18-20

45 sec                    5-8

15 sec                                                    18-20

45 sec                                                    5-8

Cool Down 5-10 min & stretch

NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.






1 04, 2013

Food for Thought

April 1st, 2013|Nutrition|Comments Off on Food for Thought

1 04, 2013

Applesauce Oatmeal Muffins

April 1st, 2013|Recipe|Comments Off on Applesauce Oatmeal Muffins


1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)



  1. Soak the oats in milk for about one hour.
  2. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray.
  3. Combine the oat mixture with the applesauce and egg whites, and mix.
  4. In a separate bowl measure and whisk the dry ingredients together.
  5. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.  Do not over mix the batter or the muffins will be tough.
  6.  Spoon muffin mixture into muffin pan.
  7. Combine the cinnamon and sugar and top each muffin with some of the mix.
  8. Bake for 20-25 minutes or until done.
  9. Remove from pan, cool and enjoy. These can be frozen and reheated in the microwave for a quick breakfast.

    Number of Servings: 12

    Nutritional Info Per Serving:Calories: 93.5, Total Fat: 0.5 g, Cholesterol: 0.4 mg, Sodium: 196.2 mg , Total Carbs: 20.5 g , Dietary Fiber: 1.7 g, Protein: 2.9 g

1 04, 2013

Veggie Curry

April 1st, 2013|Recipe|Comments Off on Veggie Curry


1 small onion, diced
2 medium carrots, diced
1 tsp butter
1 tsp olive oil
3 cloves garlic
1 small sweet potato, diced
7 small red potatoes, diced
28 oz can diced tomatoes
1 can garbanzo beans
3 tsp curry powder
1/8 tsp cayenne
1 tsp red pepper flakes
1/2 tsp turmeric
2 cups water


1. Put onion and carrot in the blender and puree. Add a bit of water as   necessary.

2. Cook garlic in butter and olive oil until slightly browned.

3. Add carrot and   onion puree and cook for a few minutes.

4. Add all remaining ingredients.

5. Cook over medium heat until potatoes begin to fall apart and mixture thickens. You can further thicken with cornstarch slurry if desired.







6. Serve with rice and naan. So yummy!!

Number of Servings: 6

Nutritional Info per serving:  Total calories: 160, Total Fat: 2.6 g, Sodium: 218 mg, Total Carb: 31 g, Fiber: 6.5 g, Protein: 5.5