Monthly Archives: May 2013

28 05, 2013

Throw the Scale Away!

May 28th, 2013|Nutrition|5 Comments

Or at least do NOT get on it today if you’re not ready to throw it away yet.

Do not step on the scale the day after a holiday, weekend, or vacation.  The scale only shows your total body weight.  The scale does not tell you what is muscle, bone, fat and most important after a holiday weekend, fluid.  When you consume more sodium, carb, or alcohol than usual your body retains fluid.  It will take about 48 hours of getting back into your routine to re-balance the fluid in your system.

I’m sure you’re aware that it takes 3500 calories to gain 1 pound of tissue.  So, unless you consumed 3500 calories MORE than what you already need in a day For example, 2000 calories to maintain your weight.  You would have to consume 5500 calories to gain 1 pound.  However, fluid shifts (water retention) can change in a matter of hours.

Remember, not 1 meal, 1 day or 1 week can ruin your healthy lifestyle.  Just get back on track today.  And, throw the scale away.

14 05, 2013

BBQ Bliss

May 14th, 2013|Nutrition|Comments Off on BBQ Bliss

With the weather getting warmer, more often than not the patio grills are getting fired up once again. BBQs are a fun part of summer months to enjoy time with friends and family, especially with a few tips to keep your diet in check.

Fewer fatty foods.

  • Pick out lean cuts of meat (sirloins, rounds, fish, chicken)
  • Use avocado, olives, or oils versus creamy Mayo & Ranch

Remember that sides add up!

  • Look for fruit and veggie trays
  • Try salsas and bean dips vs ranch and mayo
  • Everything in moderation! Watch your portion size.

Spot the sodium.

  • Make your own marinades, BBQ sauce and salsas
  • Dip grilled vegetables into your marinade

Substitute whole grains.

  • Swap hot dog rolls, burger buns, pasta, and rice for choices higher in fiber
  • Keep you full faster, longer, and aid in digestion

Make dessert guiltless.

  • Try fresh fruits with yogurt or whipped topping
  • Puddings with berries/bananas
  • Enjoy unfamiliar items in small portions
7 05, 2013

Concession Stand Crunch

May 7th, 2013|Nutrition|Comments Off on Concession Stand Crunch

Concession stands are a convenient food source for many fun summertime events. However, many of these food options include high fat, high sugar, high salt and low fiber foods.  You should be able to enjoy those baseball games, concerts, and amusement parks without too much worrying about nutrition.

Nutrition Tips to keep in mind:

–     Watch the condiments. Try mustard, vinegar, or oil-based dressings to add flavor.

–     “Fat-free” and “low-fat” don’t always equal low sugar or low calorie

–     Ask about lean meat options such as turkey brats, veggie/turkey burgers, or low-fat beef

–     Quench your thirst with some water- thirst can be misconstrued for hunger many times. 

Sporting events and concerts are good times to stand up, walk around, and cheer/socialize at the same time! If you’re afraid of missing something, walk at half time, in between innings, or intermission.

4 05, 2013

Nutrient Packed Broccoli Cauliflower Salad

May 4th, 2013|Nutrition, Recipe|Comments Off on Nutrient Packed Broccoli Cauliflower Salad

Salad doesn’t always mean lettuce.  Try this nutritious, twist on the traditional Broccoli, Cauliflower salad and take to your next outdoor picnic or BBQ.  Then you know you will have a healthy option to keep your intake balanced.


1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)


1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar




Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.


In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.


Mix together dressing with broccoli mixture.


Chill 1 hour and serve.  (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)


Nutrition content: 1/2c

Calories: 102

Fat: 3g

Carb: 15.8g

Fiber: 3g

Protein: 5g

Sodium: 58mg

1 05, 2013

Congrats to Our Eads Bridge Duathlon Training Team

May 1st, 2013|Endurance|Comments Off on Congrats to Our Eads Bridge Duathlon Training Team

NF Endurance coaches Amy Strahan, Heidi Frey, Libby Fennewald and Kourtney Thomas led a 9 week training clinic that resulted in some amazing finishes! Congrats to all the participants and their proud coaches!

Cindy Haines
Monica Newsam
Mariela Tapia-Alpaslan
Nilsa Scott
Sandra Rodriguez
Lynn Harmon
Michelle Horton
Kelsey Webster
Terry Mort
Jill Indovino


1 05, 2013

Make Short Term Goals Last a Lifetime

May 1st, 2013|Nutrition, Personal Training|1 Comment

Over the years we have met many clients with specific goal achievement dates in their heads- whether it was a wedding, 20 year class reunion, a doctor’s appointment or an athletic event such as a 10K.  While it is great to set these short term goals, we really strive to get clients to explore how we are going to make these healthy changes last a lifetime.

I began exercising very early after years of watching my father get up very early before work and exercise before heading off to McDonnell Douglas.  It just sort of stuck and became a part of my life.  We want to make you the same sort of role model for your children- but it can’t be all-or- nothing; black and white; eat this but never eat that; or succeed or fail.  It is finding a balance, a fit for you that is comfortable, enjoyable and non-interfering of all of life’s many responsibilities.  In fact, I would say that fitness (nutrition, exercise and bodywork) should ignite your life and make your more productive and happier every day.

This is why we offer many different modalities of fitness.  Our philosophy is really about finding what works for each individual and creating a blended program that helps them succeed.

We hope to help you find your success in 2013!

Sincerely, Dale