Monthly Archives: June 2014

30 06, 2014

July Fitness n'Fuel

June 30th, 2014|Fitness n' Fuel|Comments Off on July Fitness n'Fuel

July is HOT but we love our outdoor workouts! Be sure to follow our tips on hydration… to stay safe in the heat and keep your body functioning at an optimum level!

Be sure to start with a dynamic warm up Go through each circuit without resting. At the end rest 1 min and repeat for a total of 3 rounds. Move on to the second circuit.  At the end be sure to stretch!

Decline push up
Skip ups
Bal lunge twist
*run stairs 1 min

Burpee box jumps
Incline push up knee drive
Lunge hops
*toe taps 1 min

Enjoy and stay hydrated!

30 06, 2014

Got Water?

June 30th, 2014|Nutrition|Comments Off on Got Water?

Why is water so important?

       The human body is about 60%-75% water. Body fluids are involved in digestion, absorption, blood circulation, transportation of nutrients, and maintenance of body temperature. Inadequate amounts of fluid can result in disruption of normal body functions. If you are thirsty, it may mean you are already dehydrated.

Signs of dehydration may include:

Dry mouth             Fatigue               Thirst               Dizziness

Dark colored urine  Headache             Constipation

Decreased urine output          Dry skin or lips

How much are you drinking?

       Men and women should aim for 11-13 cups of total fluids a day, while children and adolescents need slightly less, about 9 cups per day. Active individuals may need more.

What are some ways to drink more?

  1. Drink a glass of water when you first wake up.
  2. Have a beverage with each meal and snack.
  3. Sip water throughout the day.
  4. Keep a water bottle at your desk, in your car, and in your bag.
  5. Add fruit to your drink for some extra flavor.
  6. Eat more fruits and vegetables. The high water content of these foods will add to your overall hydration. (Food provides 20% of fluids)
30 06, 2014

Toasted Coconut & Chicken Lettuce Wraps

June 30th, 2014|Recipe|5 Comments


  • 2 chicken breasts (about 1lb)
  • 1 cup unsweetened shredded coconut flakes
  • 2 large shallots-thinly sliced
  • 1 tsp of chili powder
  • ½ cup fresh cilantro leaves- roughly chopped
  • Dash of salt
  • 1 tbsp grapeseed oil, sunflower oil, or coconut oil
  • Squeeze of fresh lime juice
  • ½ head of romaine or endive lettuce- whole leaves separated to create wraps
  • 1 avocado-diced
  • Lime wedges


  1. Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot & cook for about 15-20 minutes. When chicken is done- drain water, allow meat to cool & pull into thin strips.
  2. While the chicken is cooking in Step 1, take out coconut flakes & a small, non-stick skillet. Place the coconut flakes in skillet and toast over low heat until lightly brown. Set aside.
  3. In a large bowl, combine shredded chicken with shallots, 2/3 of the toasted coconut flakes, cilantro, and chili powder. Season with salt, add lime juice, oil, & mix well.

To assemble:

  • Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado and some more coconut flakes, and squeeze lime juice over. Serves 5-6 as an appetizer or 2-3 as main course.

30 06, 2014

Avocado Fruit Salad with Chia Yogurt Dressing

June 30th, 2014|Recipe|Comments Off on Avocado Fruit Salad with Chia Yogurt Dressing


  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 avocado
  • 10 strawberries
  • ½ lemon, juice squeezed
  • ¼ cup 0% Greek yogurt
  • 2 tbsp pure vanilla extract
  • ¼ cup chia seeds


  1. Wash, peel, core and remove seeds from fruit and cut into desired size. Add to a large bowl.
  2. To make dressing, in a separate bowl, whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over fruit and mix just enough to combine. Serve chilled.
  3. Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift juices from the bottom of the bowl.

“Healthy Avocado Fruit Salad with Chia Yogurt Dressing.”IFOODreal.N.p., n.d. Web. 10 June 2014.

30 06, 2014

Hydration & Weight Loss

June 30th, 2014|Nutrition|Comments Off on Hydration & Weight Loss

There are many reasons why it is important to drink water, especially if you have a weight loss goal.

  • Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
  • Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles, and in turn, can make you feel tired.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • A healthy diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.
3 06, 2014

Join us at Athleta in June

June 3rd, 2014|Uncategorized|Comments Off on Join us at Athleta in June

Join us at Athleta in Plaza Frontenac Saturdays in June for fitness, education, relaxation, and of course – shopping!

Time: 8:30-9:30 am

Shop Athleta and meet their wonderful staff before Plaza Frontenac opens to the public!

Location: Athleta Store inside Plaza Frontenac

Bring: your yoga/Pilates mat, yourself, family, and friends!

Complimentary chair massages will be available as well following the nutrition and fitness event! Chair massages will be provided by our amazing NutriFormance Massage Therapy team!

June 7th:  Truth or Diet – Emily Bailey, RD, LD (nutrition presentation) and Jill Voyles (Pilates workout)

June 14th: Sports Nutrition – Ellie Huff, RD, LD (nutrition presentation) and Kim Wallis (Tabata workout)

June 21st: Are you what you eat? – Emily Bailey, RD, LD (nutrition presentation) and Eli Burkart (yoga workout)

June 28th: Anti-inflammatory Nutrition – Emily Freeman, MS, RD, LD (nutrition presentation and Core Barre workout)

2 06, 2014

June Fitness'n Fuel

June 2nd, 2014|Fitness n' Fuel|Comments Off on June Fitness'n Fuel

All exercises are working multiple muscle groups at once. These are some of our favorite “one dish wonders” on the fitness side!

After doing a dynamic warm up, do 10 reps each of the plyos followed by 20 reps each of the strength. Repeat the circuit 3-4 times. Enjoy!

Lateral hops
Plank tucks
Plyo lunges

Push ups
V sit twist
Air squats