Monthly Archives: February 2014

28 02, 2014

FnF Anniversary Workout

February 28th, 2014|Fitness n' Fuel, Nutrition|Comments Off on FnF Anniversary Workout

Happy birthday to us! It’s been a year since we brought you our passion for fitness and nutrition together to share monthly workouts and nutrition tips than anyone can benefit from! This month we put a different twist on the very first workout we put out  .

You’ll need a timer set for 20 secs of work/10 secs rest. Be sure to start with a dynamic warm up and include a good stretch at the end

You’ll go through each set of exercises 2 times (totaling 4 minutes) followed by 1 min of rest before starting the next set. See the video demo HERE  Enjoy!

Rev lunge kick rt
Plank to squat
Rev lunge kick left
Plank jack & tuck

Squat to calf raise
Plank moguls
Crab reach
Single Arm burpee

Functional push up right
Squat jax
Functional push up left
Squat jump tap

Walk out plank jump
Squat to single leg RDL
High knees

25 02, 2014

How to Handle Food Cravings

February 25th, 2014|Nutrition|1 Comment

By Angie Albers RD, LD

When strong cravings for a certain food arise, it could mean you’re not eating a well-balanced diet or you may be missing out on a variety of vitamins and minerals. Often times, thirst is mistaken for hunger so it’s important to drink plenty of water throughout the day and before meals. Some of the most common food cravings involve something sweet, crunchy, or salty. Having the urge to eat something high in sugar could be due to the fact you aren’t eating enough carbohydrates during the day. Rather than falling for these cravings and eating nutrient-poor foods such as doughnuts, cookies, or ice cream late at night, you’d be better off eating a variety of whole grains, fruits, and vegetables that are high in carbohydrates and fiber during the day. Unlike the temporary satisfaction that high-sugar added sweets provide, fruits are naturally high in sugar and fiber that will ward off your sweet tooth while also providing essential nutrients.

Cravings for foods high in fat could indicate you’re not getting enough healthy fats throughout the day. Rather than ordering a greasy burger and fries that are high in saturated and trans fats, try wild salmon with a side of vegetables sautéed in olive oil for healthy unsaturated fats. Nuts such as almonds, pistachios, and walnuts are also a great snack choice when craving foods high in fat or salty, crunchy foods. Snack on vegetables such as sugar snap peas, carrots, peppers, and celery when craving crunchy foods. For more ideas such as these, check out our previous blog about healthy snacking ( and our variety of recipes.

Cravings don’t necessarily always stem from an inadequate amount of nutrients. Often times, intense cravings can surface due to high stress levels from busy work or school schedules. Before eating every last item in your cupboard, take a deep breath and make time for meditation or exercise. Both have been shown in research studies to reduce the urge to binge on unhealthy foods and to relieve stress. And remember, you shouldn’t feel discouraged if you give into your cravings every now and then. It is about progress, not perfection. What you do everyday matters more than what you do every once in awhile.

24 02, 2014

Salmon Pinwheels

February 24th, 2014|Recipe|Comments Off on Salmon Pinwheels

                      Makes 4 servings

Prep Time: 15 minutes, Cook Time: 30 minutes



    1/2 cup coarse dry breadcrumbs, preferably whole-wheat

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons low-fat mayonnaise




  1. Preheat      oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Mix      breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a      small bowl until combined.
  3. Working      with one at a time, spread 1teaspoon mayonnaise on a salmon strip. Spread      about 3 tablespoons of the breadcrumb mixture over the mayonnaise.      Starting at one end, roll the salmon up tightly, tucking in any loose      filling as you go. Insert a toothpick though the end to keep the pinwheel      from unrolling. Place in the prepared dish. Repeat with the remaining      salmon strips.
  4. Bake      the pinwheels until just cooked through, 15 to 20 minutes. Remove the      toothpicks before serving.


Per serving: 342 calories; 20 g fat ( 4 g sat ); 84 mg cholesterol; 9 g carbohydrates; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.


For more info visit

24 02, 2014

Quinoa with Garlic, Pine Nuts and Raisins

February 24th, 2014|Recipe|Comments Off on Quinoa with Garlic, Pine Nuts and Raisins

Makes: 4 servings

Prep Time: 5 minutes Cook Time: 20 minutes


1 cup quinoa, rinsed well

1/4 cup pine nuts

2 tablespoons extra-virgin olive oil

2 cloves garlic, thinly sliced

1/3 cup chopped fresh parsley

1/4 cup raisins

1 tablespoon fresh lemon juice

Kosher salt and freshly ground pepper


Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss.

Per serving (3/4 cup): Calories 300; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 37 g; Fiber 4 g; Protein 8 g

For more info visit

19 02, 2014

How the Brain/Body Reacts to “Junk” Food

February 19th, 2014|Nutrition|Comments Off on How the Brain/Body Reacts to “Junk” Food

We have all been told at one point or another that junk food is unhealthy.  We have heard of a variety of health conditions being directly related to poor nutrition.  So if we know these potential health issues exist and that excessive intake of junk food causes them, why do we continue to eat junk food?  Why is it so hard to stop eating after we start?

Don’t fret! You don’t have to give up your favorite junk food cravings altogether! While junk food is designed to be addictive, always remember that like everything else it can be eaten in moderation.  The important thing to take away from all of this is that there is a reason that junk food tastes so good, and as long as you maintain a balanced diet and don’t substitute meals for junk food, you can still enjoy your favorite potato chips!

Addictive junk food has an unexpected science behind it that involves a variety of factors:

Sensation of the food: What food tastes like, how it smells, and how it feels in the mouth.

Dynamic contrast: Food manufacturers create a pleasurable mouth-feel    by combining a variety of sensations in the same food.

Salivary response: The more a food causes you to salivate, the more your taste buds will love it!  Foods such as chocolate, ice cream, and salad dressing cause salivation which then causes the brain to believe that they    taste better than foods that don’t.

Quick meltdown of food: Foods that easily “meltdown” in the mouth have the tendency to convince the brain that you are not eating as much as       you actually are and that you are not full.  This is what makes it so easy to continue eating those potato chips!

Sensory-specific response: Usually when it comes to food, the brain gets bored easily and craves variety. Junk food is designed to prevent this sensory-specific response by providing a contrast of tastes to keep the food interesting and keep you coming back for more.

Macronutrient makeup: A blend of protein, fat, and carbohydrates.  Food manufacturers create junk food using the perfect combination of salt, fat, and sugar to keep you coming back for more.

Caloric density:  Junk foods are intended to tell the brain that you are getting the nutrients you need to get through the day, but not fill you up.  Junk food provides enough calories to give you quick energy, but not enough to actually feel full.

Result:  The total number of calories you would get from a lunch of chicken, brown rice, and broccoli may be similar to that of a small bag of Dorito’s and a soda on the go.  The difference is the nutrient content within these foods, and the junk food will not provide that full feeling and lasting energy through the day.


Source: Clear, J. (2013).  What Happens To Your Brain When You Eat Junk Food. (And Why We Crave It).  Retrieved from

17 02, 2014

How Can I Get More Energy?

February 17th, 2014|Nutrition|Comments Off on How Can I Get More Energy?

One of the most frequently asked questions that I get from athletes are “how can I get more energy?” Generally speaking, they are asking about what specific supplement or pre-workout they should buy to assure they get through their workouts.  However, there is NO supplement or pre-workout as effective at boosting your energy than whole foods.

Contrary to popular belief, the excessive amounts of b-vitamins found in energy drinks do not specifically provide energy. However, b-vitamins do aid in the transition from glucose to ATP (energy). That is why consuming adequate amounts of both carbohydrates, which provide glucose, and b-vitamins found in lean protein sources will be an effective way to increase energy levels. Carbohydrates are the number one source of energy in any physical activity, which makes them the most important fuel source in boosting energy before a workout or competition. An hour before your workout, try to consume carbohydrate-rich foods such as breads, pasta, rice, or dry cereal.

Going several hours without eating can also lead to a drop in your energy levels. Ideally, you should be eating a snack or meal every 3-4 hours. Consuming foods that are high in fiber and protein will help keep you feel full longer and will allow energy levels to maintain stable rather than spiking & crashing within an hour. Oatmeal, yogurt, cottage cheese, whole wheat bread, and nuts with fruits & vegetables are good examples of snacks to have on hand. Try avoiding high sugar-added beverages such as soda, sweet tea, and energy drinks. Their high caffeine and sugar content will allow for an immediate spike in energy but cause you to crash within a few hours or less.

Another important thing athletes need to consider in boosting energy levels aside from what to eat is getting adequate sleep. It is very common that athletes do not get enough sleep between the countless hours spent in classes, workouts, private sessions, games, etc. Resting and getting proper amounts of sleep is a critical part of training and recovery. Less than optimal amounts can lead to lowered energy levels, decreased metabolism, and decreased performance. Averaging 7-8 hours a night is a good goal to try and accomplish to prevent drops in energy levels and performance.

Angie Albers

11 02, 2014

Athlete Olympic Nutrition

February 11th, 2014|Media, Nutrition, Uncategorized|Comments Off on Athlete Olympic Nutrition

5 02, 2014

FnF Partner Workout

February 5th, 2014|Fitness n' Fuel, Personal Training|Comments Off on FnF Partner Workout

We love a good themed workout and February is heart month and Valentine’s Day so here’s a way to get that heart rate up with your Valentine! Get your timer ready and a small item to pass between partners (we used a water bottle).

See Dale & Ellie demo the exercises HERE

Start with a dynamic warm up. Set your timer for 20 secs work/10 secs rest. You will complete 8 rounds in each set alternating between the 2 exercises. After each 4 minute set, complete the partner exercise.

  1. Push ups/Squat Jumps followed by v-sit twist & pass (10 reps each side)
  2. Burpees/Lateral lunges followed by plank reach & pass (10 reps each side)
  3. Wide plank knee ins/Squat jacks followed by squat pass with extention (20 reps)
  4. Mountain climbers/Rev. super lunge followed by side plank pass with rotation (10 reps each side)
  5. Split jumps/Functional push ups followed by lunge twist & pass

Finish with a partner stretch!

Read this month’s nutrition tip: Unlock the energy in food


5 02, 2014

Is Massage Better Than Meds?

February 5th, 2014|Massage|Comments Off on Is Massage Better Than Meds?

Over the years, as a therapist, I have seen many clients go in and out my doors. Each client with a specific condition, problem, or maybe just high stress causing other issues. Some clients would get an overall experience of “feeling better”. However, the large majority of clients who were receiving massage at regular intervals not only got immediate pain relief but when they did get pain, the pain would be less intense. Eventually, for the vast majority of the clients, the pain would go away. So, I decided to do a bit of research to find out just about how true this was. Were my clients really no longer taking medications to control their pain and simply doing massage? If so where was this magic of mine coming from? Here were a few things I came across just from just a few of the many links I had. For further research on massage therapy and its benefits see AMTA or ABMP

Studies have shown:
– Regular massage on cancer patients had significant decrease of anxiety on cancer patients
– Migraine headaches had a significant decrease that were muscle related
– Different types of back pain along with corrective exercise almost completely diminished the pain
– It was more significant to receive an Acupressure Massage from a therapist with experience than to receive a general Swedish Massage

Therese Ippolito L.M.T, Director of Massage and Therapeutic Bodywork at NutriFormance