314-432-6103     10407 Clayton Rd, St. Louis MO, 63131


Meal Plan Makeover

Meal Plan Makeover

Check out the sample day to get your nutrition back on track!


1 cup of blackberries                                                                                                                                              1 egg and 1 egg white scrambled or over medium                                                                            1 slice whole grain toast with 3 slices avocado smashed on toast


Trail mix: 1TBSP each flax seed, walnuts, pumpkin seeds, and almond slivers with ¼ cup raisins and dried cherries


Salad- 2 cups mixed greens (spinach, romaine, and kale) with 1/3 cup each asparagus, shredded carrots, grape tomatoes, artichoke hearts, and cauliflower florets. 3oz of salmon and 1 tsp olive oil and 1 TBSP vinegar


½ cup of honey-cinnamon roasted chickpeas                                                                              (see recipe on our blog at www.nutriformance.com)


Energy Boosting Quinoa 1.5 cups                                                                                                     (see recipe on our blog at www.nutriformance.com)



***note*** the meal plan is a sample not meant to work for each individual. To learn your individual nutrition needs work with a registered and licensed dietitian. Portion sizes, food preferences, health history, and goals will vary for each individual.

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Energy Boosting Quinoa

Looking to boost your energy and trim the fat? This high fiber, filling, nutrient packed side dish or snack is perfect. Great for just 1. Increase the amounts for a main dish to serve the family.


1 cup cooked quinoa

1/3 cup canned low-sodium black beans, drained and rinsed

1 small tomato, chopped

1 scallion, sliced

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Pinch of salt

Pinch of freshly ground black pepper


In medium bowl, gently combine all ingredients and serve.

Makes 1.5 cups

Nutritional Information: Calories 337, 8.2g fat, 14g protein, 53g carb, 9g fiber, 165mg sodium

For more nutrient, energy boosting tips, contact Jamie at jamic@nutriformance.com



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Cinnamon-Honey Roasted Chickpeas

Ease away from your sweet cravings after the holidays with this nutrient packed, satisfying treat!


15-ounce can organic garbanzo beans 1/2 tablespoon olive oil 1 tablespoon honey 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg 1/8 teaspoon sea salt


  1. Preheat oven to 375°F. Line a baking sheet with parchment paper or a Silpat silicone mat.
  2. Drain and rinse the chickpeas in a colander. Place them on a towel to dry off.
  3. Spread chickpeas on a baking sheet in a single layer. Bake for approximately 45 minutes or until crispy. Test one, and if it’s still soft, bake for longer.
  4. While the chickpeas are still hot, toss them in a bowl with the oil, honey, cinnamon, nutmeg, and salt. Enjoy as is, or for a caramelized effect, place them back in the oven for another 10 minutes or so.
  5. Store leftover chickpeas in an airtight container.                                                                                                                                                                   Nutrition Facts: Makes 4 servings Calories 146, 2.6g fat, 23g carb, 4.5g fiber, 6.2g protein

For assistance with your meal planning contact Jamie at jamiec@nutriformance.com  http://www.popsugar.com/fitness/roasted-honey-cinnamon-chickpeas-2790865

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Top 10 Diet Destroyers

These will prevent you from losing weight and maintaining your weight

#1 Externally cued eating. Eating lunch because it is noon versus listening to your internal hunger cues can lead to over eating. Focus on learning your individual hunger scale. “0” = starving to the point of low blood sugar symptoms. “10” = painfully full. Focus on trying to start a meal or snack at “3” = physically hungry and finishing a meal or snack at “7” physically satisfied.

#2 Meal skipping.  Research shows skipping meals (even meals that are too low in calories at the beginning of the day) promotes overeating at the next meal and increases the likelihood of choosing more unhealthy options. If your energy intake is mismatched to your overall energy expenditure, particularly matching the highest intake around when you are most active, it prevents weight loss. You do not “save” calories by skipping meals. Usually you just end up eating more than you normally would at the next meal.

#3 Focusing on the number alone. Just focusing on counting calories, fat grams, or grams of sugar will not teach you how to eat for lifelong success. Eventually the number becomes too important. Without learning how to eat healthy you will return to old habits and most likely to regain the weight that was lost. In addition, using the scale as your sole focus for improvement will destroy your diet. If you feel better, do not step on the scale and have just a number destroy all your efforts that have made you feel better!

#4 Elimination of a whole food group or specific food avoidance. I don’t eat _______. If avoiding foods or food groups is not for a medical reason then typically it becomes too difficult to maintain. It usually results in a binge on the foods you have been avoiding. The other concern in elimination diets is overcompensating for total calories in other ways.

#5 All or nothing approach to eating (exercising, etc). Sticking to a meal plan that doesn’t adapt and fit to your lifestyle typically results in guilt if you consume a food that you have deemed “bad”. Stress is a major contributor to prevention of weight loss. If you are consistently guilty because you consumed “bad” foods, then it can cause disordered eating patterns. There are no bad foods! Everything in moderation.

#6 Lack of satiating foods (protein, fiber, and fat). When changing your eating patterns you want to be successful and not starve all the time. Protein, fiber, and fat are your 3 key nutrients to help keep you satisfied. Include a lean protein, fruits/vegetables, whole grains, and/or heart healthy fats in your meals and snacks.

#7 Under consuming. For the amount of exercise/activity. What? You mean that eating less and exercising more isn’t the whole answer? Correct! Be sure to time your fuel around when you are most active. And, reverse do not head for a protein shake, sports drink, or nutrition bar if you had a 30 minute moderate workout.

#8 Too much of a good thing. Nuts, avocado, olive oil, coconut oil, seeds, dark chocolate, etc. are all healthy foods but pack a good nutrient and caloric density for their serving. Even “healthy” food needs portion awareness.

#9 Following the diet trend du jour.  Avoid trying the next fad that comes across your path. There may be a few good tips to incorporate from the trend but make sure it fits into your schedule, food preferences, and has long-term success. Trying to fit yourself into someone else’s idea of eating most likely will not work for you. Avoid feeling like a failure by not starting and learn how to eat for you!

#10 Diets with an expiration date.  Just sticking to a plan for a couple days, weeks or months will only result in short-term results. Small steps that can build on each other and learning how to eat, is the recipe for not only losing weight but maintaining your weight.

Avoiding these diet destroyers may allow you to

  • Lose weight
  • Sleep better
  • Build lean muscle
  • Increase metabolism
  • Increase energy
  • Prevent chronic disease
  • Boost your mood
  • Increase effectiveness of workout
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Get Ready to Hit the Slopes

Get Ready to Hit the Slopes
by Randy Leopando

You don’t have to wait for the snow to start falling to get ready for ski season. Start your training now and you’ll be sailing past those other ski bums on your way down the mountain.

Dusting the competition or showing off to friends are not the only reasons to get in shape before ski season. Skiing is an activity that requires a variety of skills: strength, endurance, balance and coordination. Hit the slopes without developing these skills and you may be in for more than a little embarrassment – you might even hurt yourself.

Sports specific training 

This is where sports-specific training comes in. Generally speaking, sports-specific training programs involve focusing on the various skills associated with a particular activity.  Depending on the sport, this may include health-related fitness components such as cardiovascular endurance, muscular strength and endurance, and flexibility.  A specific program may also take into account skill-related measures of fitness such as agility, balance, coordination, power, speed and reaction time. Most sports require a mixture of these components.

Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far.   A specific training program to develop specific skills for skiing will take you from the peaks to the valleys in record time.

Get ready to ski 

There are several ways to begin a sports-specific training program. The simplest way is to include several new exercises in your regular workout schedule.  For example, performing wall sits that require you to ”sit” against a wall will help build up the isometric strength needed for the tuck position in skiing. Squats and lunges will build lower body strength for skiing tough terrain like moguls.  Exercises such as planks or trunk rotations with the cable to work your abdominals are essential in creating a solid ”core” for balance and agility.  It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.

Set up your own ski circuit 

A great way to integrate these elements into your existing routine is to create a circuit training program, which involves rapidly moving from one exercise to the next, similar to what many NutriFormance trainers are doing with their clients.  A common circuit is 3-4 exercises with a maximum 30 seconds rest in between each exercise.  Your goal is to complete 3 sets for each circuit.    Add some of these exercises to your routine:  lateral hops over a cone for lateral agility; single leg squats for leg strength and balance; planks holds for core strength; squat jumps for leg power and shock absorption; and wall-sits to increase quad isometric strength similar to the tuck position.  One way to really maximize your time is to do a “wall-sit” while you do bicep curls, shoulder presses, or lateral shoulder raises – basically anything you do standing up, do a wall-sit instead!  Good luck this year on the slopes.

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FnF December

K.I.S.S…..Keep it simple stupid ;)
Simple is sustainable! Here are a few tried and true moves that when done in a circuit and combined with a little cardio, have great metabolic benefit. Beginning with the jump rope (or air jump rope) complete the 100 skips followed by 10 reps each of the exercises. Repeat the entire circuit for 4 minutes and then rest for 1 minute. Do the circuit 2-6 times for a 10 – 28 minute workout.
To keep it fresh, take a look at some of the variations of these moves in our other FNF videos and mix it up.  Remember that your activity adds up! So if you’re crunched for time, take 5 minutes when you can and run through it! Those shorts bursts of exercise will add up!
Jump rope 100 skips
Push ups
Alt forward Lunges
Oblique leg lifts
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Normal Hours of Operation

At this time we will have normal hours of operation tomorrow. We will keep you updated of any changes. Stay Safe.

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Closing Early

All classes that start 4:30pm and after are canceled for this evening. We are closing early at 7pm. We are taking precaution to keep our members and staff safe. Please refer back for updates regarding hours for tomorrow.

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On-the-Go Snacks

Traveling for the holidays? Pack your snacks. Here are your nutrient balanced snacks to keep your blood sugar stable and prevent overeating. Skipping meals and snacks will increase the likelihood of overeating.

Single serve cottage cheese 20g per 5 oz & 125 mg CA, high in sodium – combine with tomatoes, fresh basil leaves & balsamic vinegar for a healthy twist to Caprese salad

HB egg with sriracha on whole grain toast 10g pro, vitamin D vitamin b12

Cheese stick/wedges/wheels – pair with apple slices. 6-8g pro, individually wrapped

Edamame – great snack by itself. 8g per ½ cup, 3g fiber… plant protein that is a complete protein

Roasted chickpeas – great snack by itself. 7g per 1/4c , 5g fiber, shown to lower LDL cholesterol – rinse/drain can of chickepeas – toss in olive oil with spices (chili powder, cumin, salt, & pepper or create your own spice mixture) – bake 425 for 45 min.

Greek yogurt – pair with berries. 12-20g per single serve container depending on brand, CA & probiotics

Hummus 5g per 1/4c & 4g fiber – add raw veggies for a great pairing

Tuna pouch 16g and good source of antioxidant Selenium. Mix in some siracha & pair with whole grain crackers.

Kefir – drinkable yogurt, great snack by itself. 11g per 1c, vitamin D, probiotics, 99% lactose free


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Healthier Holiday Egg Nog


3 egg whites

2 cups soy milk

1/3 cup honey

½ tsp cinnamon (extra to sprinkle on top)

½ tsp nutmeg

1 tsp vanilla

Blend together and serve. Alcohol optional.


Nutrition Facts (before adding alcohol): 145 calories, 2g fat, 26g carb, 7g protein, 2g fiber, 57mg sodium

Traditional Eggnog is 223 calories and 14g of fat.

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