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Sleek Physique: Understanding the Method

Sleek Physique is a total body workout incorporating movements based on the Pilates method, weight training, dance and yoga. Classes are designed to methodically train each muscle group to exhaustion followed by intervals of deep stretching. Each class consists of five high intensity, no impact segments driven by upbeat playlists:

Warm up:

A good warm up is a key component to an effective and safe workout.  A proper warm up consists of elevating the heart rate and activating the muscle groups that will be challenged.

Upper body work:

The upper body work focuses on not only on the arms (biceps and triceps), but also on the upper back, chest and shoulders. The Sleek Physique method incorporates body weight exercises such as planks, push ups and tricep dips, traditional weight training exercises such as bicep curls and shoulder presses, Pilates style arm work with light weights and a challenging unweighted arm series with a dance inspired feel.

Leg work:

The majority of leg work is done at the barre for balance and targets the front of the legs (the quadriceps), the back of the legs (hamstrings), the inner thighs (adductors) and the hips (abductors). Slow and precise movement in demi point is combined with traditional lunges and squats. The inclusion of traditional barre work keeps the heart rate up and the sequences at a challenging pace.

Glute work:

The glute work is performed both at the barre and on the mat. Various positions and exercises will help strengthen the muscles of the hips, rear and the back of the legs. Strengthening these muscles will not only reshape the body but will also help prevent common injuries.

Ab work:

While the entire class is core focused, the last segment consists of targeted, Pilates style abdominal work.  Precise form coupled with stabilization of the spine and pelvis creates long, lean muscles through the torso and a strong core.

“After studying a variety of methods over the past 10 years, including Pilates and Lotte Berk, I created a format that incorporates the principles of Pilates, strength training and yoga. Classical barre work, elements of dance, and great music keep the energy up. There is no “miracle method” but these exercises helped me get my body back after two pregnancies in which I gained 55+ pounds. I try to create a fun and motivating atmosphere to go along with the science behind the method.”

-Kim Wallis, Director of Group Fitness/Private Pilates and certified Pilates instructor and personal trainer

Posted in Group Fitness, News, Pilates | 2 Comments

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.

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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.

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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.
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Breakfast for Lunch – Mini Frittatas

Ingredients:

  • 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

Directions:

  • 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.

http://allrecipes.com/Recipe/Mini-Frittatas/Detail.aspx?evt19=1

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Terrific Trail Mix

Ingredients:

  • 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)

Directions:

  • Mix all. Makes 4 cups.

http://allrecipes.com/Recipe/Terrific-Trail-Mix/Detail.aspx?evt19=1

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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.

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NF PowerCycle Individual Time Trial – July 26th, 2014

contre la montre – “against the watch”

All proceeds going to Pedal the Cause

An individual time trial (ITT) is a road bicycle race in which cyclists race alone against the clock, also known as the Race of Truth. Just the cyclist and the bike, no team tactics or drafting to assist the individual rider, can make this trial extremely painful. The Tour de France usually incorporates several ITTs and frequently a TTT (Team Time Trial) throughout the 21 Stages of the race. The 2014 edition of the Tour is unusual as it will only boast a single ITT, Stage 20, the second to last day of racing. The ITT profile is already published to be 54km (33.55 miles).

In conjunction with the le Tour, NF will host an in-house ITT on our state of the art PowerCycles to match the race distance of 33.55 miles. The Tour de France will be projected live in the studio during the event!

NutriFormance’s own Amy Strahan, the two time Missouri State ITT (40k) champion will be leading the event. Her immense knowledge and expertise will help make this an event to remember – not to mention feel the next day. Male and Female winners will be awarded a prize!

 

 

Cost: $25 per participant

Please make all checks out to “Pedal the Cause”

All proceeds will be donated to Pedal the Cause, with all donations staying local to help fund cancer research. More information can be found at http://pedalthecause.org/ or on our NF page at http://stlouis.pedalthecause.org/team_profile

 

Location: NutriFormance Spinning Studio

Schedule of Events:

9:00 am – Choose your bike, warm up, stretch, and get ready!

9:30 am – Time Trial Starts

11:00 -11:30 am – Time Trial Ends (times will vary per individual)

11:30 am – Closing ceremony with refreshments and refueling

How to sign up:

Please contact Amy Strahan at amys@nutriformance.com to sign up!

cyclepic

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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. https://www.youtube.com/watch?v=rc5oychF7wY&list=PL8kRgOtwfqfpfIAYz-1HYEXndMOsuPdHU&index=2

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July Fitness n’Fuel

July is HOT but we love our outdoor workouts! Be sure to follow our tips on hydration… http://nutriformance.com/got-water-2/ to stay safe in the heat and keep your body functioning at an optimum level!

Be sure to start with a dynamic warm up https://www.youtube.com/watch?v=HJopY2yB9Dw. 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. https://www.youtube.com/watch?v=fN_OfDneULs  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!

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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)
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