Monthly Archives: July 2014

21 07, 2014

Construction Coming Wednesday-Saturday

July 21st, 2014|Uncategorized|Comments Off on Construction Coming Wednesday-Saturday

Construction update! Wednesday-Saturday please use the upstairs entrance into the fitness facility. The main entrance will be closed due to construction. Thank you for coming to see us and your patience during the construction.

21 07, 2014

Benefits of Foam Rolling

July 21st, 2014|Personal Training|Comments Off on Benefits of Foam Rolling

1. Decreases muscle soreness. Post workout foam rolling is shown to reduce muscle soreness and improve range of motion. This allows for faster recovery between workouts.

2. Decreases fatigue. Pre-workout foam rolling decreases fatigue post workout.

3. Improves static stretching. Combining foam rolling with static stretching (post workout) can increase range of motion over static stretching alone.

4. Increases blood flow to the muscle. This is how you can decrease soreness post workout. Allowing for increased blood supply aka more oxygen to the muscle.

21 07, 2014

Lunch Box Solutions

July 21st, 2014|Nutrition|Comments Off on Lunch Box Solutions

Tips & Tricks for the on-the-go eating.

  • Fresh fruit
  • Crunchy vegetables
  • Source of protein
    • Turkey/chicken breast
    • Tuna, salmon, halibut
    • Cheese
    • Lean beef
    • Tofu
    • Beans
    • Eggs
    • Nuts & seeds
  • Source of dairy (or dairy alternate)
  • Cheese
  • Yogurt
  • Milk
  • Starchy food
  • Brown rice/wild rice
  • Oats
  • Quinoa
  • Bread
  • Oatmeal
  • Whole wheat pasta
  • Pretzels
  • Don’t skip breakfast. Doing so can cause your metabolism to slow down, decreased energy & concentration levels, decreased blood sugar, mid-morning cravings, and it affects your weight loss.
  • To make the morning go more smoothly, try doing as much as possible the night before.
  • If you are making sandwiches the night before, put any vegetable in a separate bag, this will prevent the bread from getting soggy.
  • Keep a basket of on the-go snacks like Nature Valley Bars, Larabars,FiberPlus Bars and fruit near the door so the kids can grab one on the way out for a snack later in the day.
  • Make snacks interesting. Have a wide variety of foods to choose from.
  • Be Prepared. Have snacks ready for when you get hungry. Keep healthy snacks with you at all times, that way it’s less likely that you’ll pick something unhealthy.
21 07, 2014

Breakfast for Lunch – Mini Frittatas

July 21st, 2014|Recipe|Comments Off on Breakfast for Lunch – Mini Frittatas


  • 6 oz frozen chopped spinach, thawed & drained
  • 1 cup ricotta cheese
  • 2 tbsp plain greek yogurt
  • ½ cup grated Parmesan cheese
  • ½ cup shredded Cheddar cheese
  • 4 eggs
  • ¼ cup milk
  • ¼ tsp hot pepper sauce
  • 1 tsp ground cumin
  • ¼ tsp ground black pepper
  • ½ tsp lemon pepper
  • 2 tbsp dried parsley
  • 3 tbsp salsa



  • Preheat oven to 375 degrees F. Lightly grease one 12-cup muffin tin.
  • In a medium bowl, combine spinach, ricotta cheese, plain greek yogurt, Parmesan cheese, and Cheddar cheese.
  • In a small mixing bowl, beat eggs, milk, hot sauce, cumin, black pepper, parsley, and lemon pepper.  Stir egg mixture into spinach mixture.
  • Spoon mixture into the prepared muffin tin. Bake in preheated oven for 20-25 minutes. Let stand for 5 minutes. Remove from muffin cups. Serve warm.
  • Original recipe makes 4 servings.

21 07, 2014

Terrific Trail Mix

July 21st, 2014|Recipe|Comments Off on Terrific Trail Mix


  • 1 cup combination of dried fruit, such as prunes, apricots, pears, and apples
  • ½ cup raisins and/or dried cherries or cranberries
  • 1 ½ cups unsalted sunflower seeds (or your seeds of choice)
  • 1 cup unsalted dry-roasted peanuts (or honey-roasted peanuts, chopped walnuts, or unsalted almonds)



  • Mix all. Makes 4 cups.

18 07, 2014

What should I eat?

July 18th, 2014|Nutrition|Comments Off on What should I eat?

It’s no secret that we don’t like fads or gimmicks when it comes to nutrition or fitness. We want you to do what will work for you in the long-term. We advise you to stop looking at what your friend did, what “they” say you should do, or the latest fad diet for a simple answer to a complex question.

“What should I eat?”  When a generic answer is given to you without the following questions, then that answer may not work for you.

  1. What are your nutrition, health, fitness, etc. goals?
  2. What is your typical daily routine? Weekend routine?
  3. What are your health, weight, and medical history?
  4. What medications or supplements do you take and for what reason?
  5. Do you have any food allergies or intolerances?
  6. How often do you eat out? Go to the grocery store? Prepare meals?

And those are just the tip of the iceberg of answering, “what you should eat.” There is not 1 diet, program or eating style that works for everyone. Especially if it doesn’t fit what you need.

So now what? Could a “diet” work for you? Ask yourself, “Can I live this way for the long-term to keep my results?” If the answer is no, then please do not start the diet. If the answer is yes, make sure that you do your research and if food groups are eliminated or foods are excluded you get those nutrients from another food source or supplement. This will avoid any nutrient deficiency.

There are some good pieces from diets… 1. Increased fruits and veggies, 2. a focus on heart healthy fats, 3. less processed foods, etc). Adopt the changes that worked for you but leave the deprivation and restriction behind. They aren’t worth it.

Make nutrition and fitness work for your life, your schedule, your preferences, and your goals.

7 07, 2014

Eating Healthy vs. Eating for a Healthy Weight

July 7th, 2014|Nutrition|Comments Off on Eating Healthy vs. Eating for a Healthy Weight

Eating healthy is key to feeling good. Eating for a healthy weight is a little different. Check out these tips.