Monthly Archives: September 2013

30 09, 2013


September 30th, 2013|Nutrition|Comments Off on Ditch your FATITUDE for GRATITUDE!

October is one of my favorite times of year!  Yes, GO CARDS!!!! But also for Fat Talk Free Week!  I wish we could educate every month on appreciating what we have and positive body image.

Every Body is Beautiful!  No Body is Perfect!

Fat Talk Free Week is a five day effort to increase public knowledge of dangers of fat talk and the effect it has on people’s self esteem and confidence.

Fat talk describes all statements made in everyday conversations that emphasize the thin ideal and add to people’s dissatisfaction with their body.

1. “I need to lose 5 pounds.”
2. “I’m so fat.”
3. “You look great. Did you lose weight?”
4. “I can’t wear that.  It make me look fat.”

Stay tuned for tips to have a healthy body image

25 09, 2013

5 Pro-inflammatory Foods

September 25th, 2013|Nutrition|Comments Off on 5 Pro-inflammatory Foods

Prevention is one of the most important tools you can use to stay healthy! Most consume too many pro-inflammatory foods which are linked to many chronic diseases.  Here are 5 foods to decrease your intake and balance by incorporating more vegetables, fruits, beans, seeds, and nuts!

1. fried foods
2. coconut oil
3. butter
4. meat
5. partially hydrogenated oils

Overall balance of intake is the most important.

16 09, 2013

Your Diet

September 16th, 2013|Nutrition|Comments Off on Your Diet

So many fad diets…… so little time!  Life is busy enough without trying to go on every diet out there. When it comes to making healthy food choices, make sure you find what works for you.  If it sounds too good to be true…..
If you decide to follow a program for 4 weeks and you had some results, that is great!  However, the big question……. What happens after the 4 weeks?  What did you learn? If you followed a specific diet plan, does it fit into your life?  Did you exclude foods that you normally would consume?
Steer clear from diets:

  • Rapid weight loss.  All that rapid weight loss gives you is a slower metabolism and you may have lost weight but it was not fat.
  • Food restriction. This creates a mental and emotional battle which usually results in feelings of failure.
  • Unlimited quantities of only certain foods.  All foods fit! Why would you ever want to eat only the same 2-5 foods and that is it?
  • Pills, drinks, or powders.  Always stick with whole, real food.  Any supplement is not regulated and there can be substances that adversely effect your health.

When you decide to stop fitting into someone else’s mold of what you should do, then you will find your healthy body and mind. Find your diet and that will be what works best for you.

12 09, 2013

Enough is Enough

September 12th, 2013|Massage|7 Comments

Have you ever gone to get a massage and the therapist tells you that you need 1.5 hour massages twice a week and you had to ask yourself “ Is this person joking? “ I don’t have time to be getting 1.5 hour massages every week.”

There is a big controversy out in the massage therapy field regarding the length of time and length of the massage necessary to accomplish certain results for the client. If you have ever worked out with a trainer, you might have heard a similar speech about how often and how long to work out for changing body shape and how often to maintain your current health status. Massage therapy and personal trainers have one very important characteristic in common. When you work with either one or both us we are both trying to change the structure of your muscles to work for you rather than against you. You will get the best results when doing both together; however, in order to accomplish this, you must know what rules to follow.

Each day, when using your muscles, weather you are in a gym or taking a leisurely stroll in your local mall, your muscles are at work. Your core muscles and your spinal muscles are hard at work to try and keep your body upright, while your respiratory muscles are working hard to bring in oxygen and release carbon dioxide out of your system. Typically your trainer will train the opposing muscle groups being used on the regular basis to make sure your body stabilizes itself correctly. The massage therapist in return will work on the current muscles being used to make sure you get a better work out with your trainer.
So here are some common rules when you ask yourself when enough is enough? The following is a 1 hour length. If there are the same concerns with multiple areas, you might want to consider adding on a half hour.

  1. 1x/ month -You are currently happy with your general health and lifestyle. You body’s main concern would be to keep circulation up and decrease toxin build up.
  2. 2x/month (every other week) -Your body is in relatively good shape. There is an area or two that gets sore every once in a while, your career is very high stress, or your body takes heavy impacts daily.
  3. 4x/month (1x per week)- Your body is in relatively good shape but after a long week of work. You feel sore all over. Sometimes you lose range of motion, you get headaches semi regularly. You seem to get tingling in arms or legs for no reason regularly.
  4. 8x/month (2x/week) High stress, high adrenaline, emotional conditions, regular body pains, conditions such as arthritis, gastritis, and leg cramps, or heavy loss of range of motion.
  5. 3x/week is for anything excessive, post – surgical (after 6 weeks), complete loss of range of motion, daily aches and pains that seem to not be going away to the point you are getting used to having pain. Regular headaches, jaw pain, high stress with lack of sleep accompanied with it. Postural back pain that bothers you daily.

Thank you for reading. If you are interested in learning about any other topics, please email

12 09, 2013

Spinning with POWER – FAQs

September 12th, 2013|Endurance, Group Fitness, Hybrid, Sports Performance|Comments Off on Spinning with POWER – FAQs

It’s been an exciting first few classes on our new Spinner Blade IONs! The feedback has IMG_1854been overwhelmingly positive and the new lingo, technology and challenges have presented lots of questions! Hopefully we can address some of them here and give you more knowledge to enhance your PowerCycle experience.

  1. How do “kcals” on the power meter differ from calories burned on other cardio equipment? The Kcal reading on the power meter represents an accurate energy expenditure in kilojoules. This number takes into account the food calories burned resulting from your power output on the bike. It does not count calories you would otherwise burn (at rest) during that time period. Other cardio equipment provides only an estimate of calories burned based on a formula. It is not determined by, and does not measure,  your effort.
  2. Why is my wattage low if I’m pedaling fast? Power is measured as frictional load between the brake pad and flywheel. Without adequate resistance, the rider is not expending energy to move the flywheel.
  3. Does the computer take into account my weight? Power output alone does not reflect the strength and fitness of one rider compared to another. A heavier rider may generate higher wattage but the power to weight ratio must be considered.
  4. How can my wattage and kcal reading be so different from one class to another? Wattage and kcals are a direct measure of your power output. Muscle fatigue, dehydration, lack of rest and many other factors can affect your energy level.
  5. Why is it important to know RPM and wattage? Your RPM, or cadence, is one component of power output. The instructor may use an RPM range to help you reach the a desired training zone and reading this number eliminates the guesswork. The wattage is an accurate measure of the power generated on the bike. Speed and resistance will change the wattage reading in real time. Using these numbers in class creates the opportunity to accurately implement training principles.
  6. What are training zones? There are 6 training zones in PowerCycle. Recovery, Aerobic, Threshold, Anaerobic, Peak and Max. Your instructor will use these zones to describe the expected level of intensity at different points in class.
  7. How are personal training zones determined? Instructors will explain the focus of each class and will help you determine your zones. Everyone’s training zones are different and will change as you get stronger. We will offer several “Threshold Testing” classes each month for those interested in truly defining their Personal Spinning Threshold (applicable only on a Spinner). Thirty minute one-on-one sessions with your instructors are also available at $45+tax for anyone wanting more education on the bike along with threshold testing. Threshold testing can be repeated periodically and offers a way to measure progress.
  8. What is threshold and why do I need to know mine? Threshold is the point between aerobic and anaerobic training. Determining your threshold allows you to know and work in your personal training zones. An increase in threshold and power represent gains in fitness.
  9. What are Threshold Testing classes? Threshold testing classes will include a warm up, 2 ramp tests (increasing resistance at 2 min intervals until failure), a recovery between tests and a cool down. To get the most accurate measure, participants should be well rested, hydrated and properly fueled. This format will be approximately the same length as other PowerCycle classes and is extremely challenging!
  10. Can I still benefit from class without focusing on the power meter? We know that not everyone is interested in monitoring wattage, kilojoules and RPM. Feel free come for the group dynamic and good music. You can throw your towel over the computer and still get a great cardiovascular workout. But we bet you’ll peek!

“If it doesn’t challenge you, it doesn’t change you”

If you have questions or comments, please email Kim Wallis at


11 09, 2013

FnF "Train Like a Pro" – exercises by NHL players

September 11th, 2013|Fitness n' Fuel, Sports Performance|7 Comments

TRAIN LIKE A PRO – video demo

Hockey season is upon us and our favorite NHL players gave us their personal favorite (no equipment needed) exercises! We developed a 3 part workout from their selections that incorporate power, functional/core strength, and flexibility. All necessary for hockey players but what about the rest of us?

  • Metabolic Training:

Plyometrics help athletes increase power and speed. The tabata sets in this workout will maximize calorie burn and increase metabolic rate during and after the workout.

  • Body Weight Strength:

The exercises chosen by our NHL players will improve functional strength and build lean muscle by recruiting multiple muscle groups at once with balance challenges and core stability.

  • Flexibility:

Muscle tightness inhibits performance and can prevent proper muscle recruitment potentially leading to inefficient movement patterns and overuse injuries.  To get the most from any workout, targeted stretching is essential.

The Workout:

  • Begin with a dynamic warm up (see our demo)
  • Set a timer for 20 secs work/10 secs rest and do the 4 exercises below, in order, 2 times through for a total of 4 mins.
    • side to side squats
    • squat broad jump
    • jumping lunges
    • speed skaters
  • Rest for 1 min and do 12 reps each of the 4 strength exercises below with little rest in between. It should take about 4 mins to complete.
    • walking lunge w/ twist
    • push up to side plank
    • single leg squats
    • functional push ups
  • Complete the core exercises and active stretches below. Repeat all 3 sets (metabolic, strength, flexibility) 2-4 times through, rest 1 min between sets.
    • sit up w/ twist (12 reps)
    • plank-pike-extension (2-4 reps)
    • low lunge to hamstring stretch (2-4 reps)
    • straddle stretch w/ twist (2-4 reps)

HUGE thanks to the players – David Backes, Chris Pronger, Carlo Colaiacovo, Alex Pietrangelo and Jamal Mayers for the exercises. And thanks to Lauren Pronger and Natalie Mayers for expertly demonstrating the moves!

Eat to compete! Don’t forget to check out our nutrition tips this month:

Decrease Inflammation

Anti-inflammatory Foods


9 09, 2013

Decrease Inflammation

September 9th, 2013|Nutrition|Comments Off on Decrease Inflammation

The role of dietary components and their relation to anti-inflammatory properties in the body is a great way to prevent chronic disease, recover from workouts and in some cases help decrease chronic inflammation.

Always start with whole foods first. Phytochemicals are a great benefit to antioxidant properties as well as anti-inflammatory foods.

Nutrient  – Food sources

Lycopene – tomatoes, grapefruit, guava                                                                                   Lutein – egg yolks, leafy greens                                                                                                       Zeaxanthin – green vegetables and eggs                                                                                 Astaxanthin – pacific salmon                                                                                                                  Catechins – tea

3 09, 2013

Anti-Inflammatory foods

September 3rd, 2013|Nutrition|1 Comment

There are many chronic diseases that can be prevented and/or improved from consuming foods with anti-inflammatory properties.

Here are anti-inflammatory foods from A-Z.  Put them in soups, salads, smoothies or stews or consume on their own.


Almonds/almond butter






Bell peppers

Bok Choy

Brussels sprouts



Caraway seeds



Cayenne pepper



Green cabbage

  Horseradish root




Lemon – fresh



Limes – freshMustard greens



Coconut – fresh



Egg plant


Fennel seeds


Garlic – fresh

Ginger – fresh

Green cabbage

Horseradish root





Lemon – fresh



Limes – fresh

Mustard greens

Sesame seeds



Sprouted seeds


Sweet potato



Wheat grass



Navy beans




Peas – fresh


Red beets

Red cabbage

Red radish



Sesame seeds



Sprouted seeds


Sweet potato



Wheat grass



3 09, 2013

Mega Veggie Pizza

September 3rd, 2013|Nutrition, Recipe|1 Comment


1 Boboli Wheat Pizza Crust

1 jar Pizza Sauce

½ box tofu, crumbled

¾ cup broccoli

5 mushrooms, sliced

1 medium tomato, chopped

1 cup spinach, chopped

3 Tbsp Black Olives, sliced

4 oz artichoke hearts

2 oz banana peppers

4 oz Feta cheese


DIRECTIONS: Sprinkle/spread enough of each to cover the pizza. Makes 8 servings

Nutritional Information per serving: Calories: 211, Fat: 9g, Carb: 25g, Protien: 11g

3 09, 2013

Sunflower Energy Bars as Recovery

September 3rd, 2013|Nutrition, Recipe|Comments Off on Sunflower Energy Bars as Recovery

½ cup raw walnut halves

½ cup roasted sunflower seed kernels

½ cup raisins or other dried fruit

2 cups uncooked oatmeal, old-fashioned or instant

2 cups toasted rice cereal such as Rice Krispies

½ cup natural nut or sunflower butter, crunchy or creamy

½ cup packed brown sugar

1 teaspoon vanilla

½ cup light corn syrup

Optional: ½ cup toasted wheat germ

  1. In a large bowl, mix together the peanuts, sunflower seeds, oatmeal, raisins,      and toasted rice cereal (and wheat germ). Set aside.
  2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until      blended.
  3. Pour the peanut butter mixture over the dry ingredients; stir until coated.
  4. For squares, spoon the mixture into an 8 x 8-inch pan coated with cooking      spray; for bars, spoon it into a 9 x 13-inch pan. Press down firmly. (It helps to coat your fingers with oil or cooking spray.
  5. Let stand for about an hour; then cut into squares or bars.


Yield: 16 squares.  Nutrient Analysis: 225 calories per serving; 30 g carbohydrate; 6 g protein; 9 g fat