25 09, 2017

Fascia and why it Matters- By: Amy Presley, LMT Director of Massage- NutriFormance

September 25th, 2017|Fitness Articles, Massage|Comments Off on Fascia and why it Matters- By: Amy Presley, LMT Director of Massage- NutriFormance

Fascia is a spider web-like connective tissue. Much like bones and muscles, fascia keeps the integrity of your body’s structure. Fascia is does not have a starting or stopping point, but it flows continuously throughout the body. Unlike all other connective tissue fascia permeates everything. Fascia is involved in holding together your organs, nerve bundles, and even connects your skin to muscles.

Fascia is made mostly of collagen which gives it resilience and freedom to move and change.  When your body experiences a trauma your fascia adapts to give support to the areas in need. Fascia tends to run in lines, think I.T. band. Fascia also binds in a saran wrap like way, think peritoneum, which is deep to your abdominals holding your intestines together.

The question is why does it matter?

The short answer is without it you would fall apart!

In a massage therapist’s world, another school of thought is you can alter the fascia holding your entire body together if you know what direction to it needs to be pulled. Ultimately you can make changes in the neck by pulling on your big toe! If fascia moves to protect your body from the trauma it experiences, then can you release years of chronic pain by stretching the fascia that has been affected?

Research on facia is very limited but if you are one of the many people who have been given pain relief through myofascial work, Rolfing, core care bodywork, and limited other massage techniques then the answer is with a doubt, yes!

12 09, 2017

Recovery- The secret to greater results!

September 12th, 2017|Fitness Articles, Men: Success Stories, Women: Success Stories|Comments Off on Recovery- The secret to greater results!

Many of our clients and student-athletes completely undervalue the importance of recovery in order for the body to super compensate after a hard workout or training schedule.  The importance of a regular sleep schedule with at least 8 hours of sleep; consistent mobility work such as foam rolling or massage; and flexibility.  Recovery is always incomplete without adequate nutrition- pre- and post-workout.   Some of our clients are time crunched and putting off meals to get to practice, eating on the run, or rushing out of the house and skipping breakfast.  These behaviors lead to low glycogen stores and inadequate muscle repair.  Not only are you not ready for your next workout, you didn’t maximize the results of your last one- it is a vicious cycle.

We are working on a program to help you fine tune your recovery strategies and want to introduce you to the first product we will be carrying to assist us in this goal.  Please visit   http://hyperice.com/solutions  to learn about the greatest foam roll ever invented- it incorporates the science of vibration therapy into the rolling experience to enhance your results.  For now, we will be retailing these in our pro-shop, but will also be incorporating into some of our personal training sessions and FIT program.  email daleh@nutriformance.com if you want me to put your name on one before they come in.

If you want to get a handle on your nutrition, we offer a 1x month 60-minute nutrition coaching session.  Why do you have a financial adviser, lawyer and hair stylist, if you don’t have someone helping you improve your health and productivity through proper nutrition?

If you think recovery isn’t important, please purchase this book and read it straight from two guys who burned out before they were even 30 years old.  Luckily for us that it happened as they wrote an amazing book.  Don’t let this happen to you!  here is the book: Peak Performance- Brad Stulberg and the link below.

https://www.amazon.com/gp/product/162336793X/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

Thank you and get ready for some amazing workouts at NutriFormance and great recovery afterward!  Dale

 

 

4 09, 2017

Patrick Hensley Testimonial

September 4th, 2017|Men: Success Stories, Personal Training|Comments Off on Patrick Hensley Testimonial

4 09, 2017

Susie Kopp Testimonial

September 4th, 2017|Women: Success Stories|Comments Off on Susie Kopp Testimonial

4 09, 2017

Mary Santen Testimonial

September 4th, 2017|Personal Training, Women: Success Stories|Comments Off on Mary Santen Testimonial

4 09, 2017

Kathryn Hessel Testimonial

September 4th, 2017|Pilates, Women: Success Stories|Comments Off on Kathryn Hessel Testimonial

4 09, 2017

Introducing FIT Small Group Personal Training and Pilates

September 4th, 2017|Fitness Articles|Comments Off on Introducing FIT Small Group Personal Training and Pilates

Have you ever wondered what the perfect blend of metabolic training, corrective exercise (think flexibility and core training) and cardiovascular fitness might look like?  Well, we have created it and it is called F.I.T.- Functional, Integrated Training and it is a blend of small group personal training where we focus on strength and metabolic conditioning, small group Pilates on the reformers and small group rowing, cycling and treading.  In an average week, we can hit 3 different training systems– all with one membership!  No more going all over town to do a barre class here, a rowing class there and a Pilates class somewhere else.  You are spending a fortune and most of the time you don’t even have a membership that would allow you to come in on your own and do some cardio or strength train.  And at NutriFormance, it gets even better, when you are enrolled as a FIT member, you also get all 75 of our hybrid and basic classes ranging from metabolic training, yoga, barre classes, etc.  Purchase our no-strings attached 7 day trial and come in and experience our service and classes for yourself.  Ideally, after purchase, we would love to sit down with you and map out a schedule that is conducive to your goals, schedule and likes and dislikes.  We will help you with your nutrition by including a complimentary 30 minute consultation with our registered dietitians.  You will get to sample any of our classes and see what a gym is like that has been described as Cheers (where everybody knows your name).  Even after you purchase your 7 day trial, we can adjust your start date to make it work best for you.  To schedule your complimentary consultation, please email patrickm@nutriformance.com.

Lastly, we are always happy to meet and consult on your fitness training goals and needs.  In addition to our memberships and classes, we offer packages in one-on-one personal training, Pilates, massage, and nutrition coaching.  We can custom build a program for you that is considerate of your lifestyle- travel schedule, work and family demands and goals.  You do not need a membership to utilize any of our services.

Where everyBODY is an Athlete, EveryBODY Counts!  Shoot us an email today!  We are locally owned and are available every day.  My email is daleh@nutriformance.com

Sincerely, Dale

3 05, 2017

Greg Pietrobergo

May 3rd, 2017|Men: Success Stories, Success Stories|Comments Off on Greg Pietrobergo

I have been a member of NutriFormance for approximately 19 years. It has been fun to see this organization grow into the top-notch health club that it has. Dale and Ellie are to be commended on their constant focus on growing for the benefit of their members. They have staffed the club with nothing but fantastic trainers/instructors as well as provided quality equipment and facilities. Though I had been a regular at the gym over those past 19 years, I began taking particular advantage of the club’s class offerings about three years ago. Starting with mat pilate’s, I also now enjoy the TRX and spinning classes regularly as well. Beyond group classes, I began practicing reformer pilate’s with Emily Freeman on a private basis two years ago.

I can’t begin to explain how her instruction and care has elevated my fitness and impacted my overall health. She exhibits a personal interest in the well-being of all of her students. She even consults with my regular massage therapist, Marcy Blair, when issues develop. Because of that coordination, my massage sessions with Marcy are always therapeutic. Between the two of them, they have never failed yet to “fix” any issue I have developed. Emily and Marcy exhibit true concern about my overall health. I have nothing but total confidence in both of their abilities. Emily and Marcy are just two examples of the NutriFormance family that have had a positive impact on my well-being. It is because of all of these people that even after 19 years, I can’t imagine training at any other health club.

3 05, 2017

Jim Brums

May 3rd, 2017|Men: Success Stories, Success Stories|Comments Off on Jim Brums

This year’s annual medical physical results, especially the blood tests, were so good, it totally stunned my Internist. Heart disease is a generational in my family. After a moment of silence, he asked what I have been doing. NutriFormance! What works for me is a triple combination. After joining NutriFormance 2 years ago, I learned to be patient with my pace of improvement, choose a variety of classes and stick to a regular weekly schedule. I also use the instructor’s modifications extensively. At sixty something, my fitness goal is to be exercising at ninety something.

3 05, 2017

Susie Kopp

May 3rd, 2017|Success Stories, Women: Success Stories|Comments Off on Susie Kopp

I have always been a competitive athlete, but after surgery to remove my first rib due to a life-threatening blood clot in my arm, I went from having the eye of the tiger to being a big scaredy cat. I knew if I wanted to get back into shape, I was going to need personal attention, so I joined NutriFormance for their personal training. It’s one of the best decisions I have ever made. Dale and Ellie took wonderful care of me, thoughtfully pairing me with Katie, a seasoned trainer who is also an experienced physical therapist. She took the extra time to educate herself about my surgery and reached out to my post surgical therapist so they could coordinate their efforts. Under her watchful eye I have gone from fearful to fearless faster than I ever imagined. I’ve stepped out of my comfort zone and now I take advantage of just about every class NutriFormance has to offer. From spinning and dance to TRX and yoga their variety of classes keeps my workout routine fresh and fun. Their instructors flex their creative muscle to make sure their classes are everything but routine. Whether you prefer low impact or high intensity, they will literally work your butt off. But they also make it easy to modify any movement so you never feel intimidated or afraid you can’t keep up.

It’s not just in the gym that NutriFormance has made a difference in my life. I’ve consulted with their dietitians to make sure my nutrition is on point. I’m a big believer in massage therapy and I’d be hard pressed to find a more knowledgeable and experienced team of massage therapists. As a competitive tennis player I’ve always known the importance of stretching and flexibility, and as I age, a deep tissue massage once a month increases my circulation and loosens my muscle and tissue so I can keep playing at a high level.

Dale and Ellie have their finger on the pulse of their clients and I believe that personal attention sets NutriFormance apart from the big “jungle” gyms. It’s the reason I keep coming back and I’ll always be grateful even when I think I can’t do one more curl or squat or lunge (Amy, you know who you are). I may have lost a rib, but thanks to the folks at NutriFormance, I found a new lease on life.

3 05, 2017

Diane Lacey

May 3rd, 2017|Success Stories, Women: Success Stories|Comments Off on Diane Lacey

After years of doing cardio workouts almost every day, I decided I needed to do some strength, weight training twice a week. This proved to be a huge benefit for me. Because I love to exercise and tend to overdo it sometimes, over the years I developed some aches, pains and issues. I added Pilates to my weekly workouts, and noticed a significant change in my body. Emily knows and understands body mechanics. She can immediately zero in on what my problem is, and she always works on my specific needs. I now have a sensible, beneficial workout plan that is never boring and I look forward to each day’s training. The Nurtiformance team has me on the right track.

19 01, 2017

The Art of Relaxation

January 19th, 2017|Fitness Articles, Massage|Comments Off on The Art of Relaxation

Written by: Jaclyn Mosley

Stress is a commonly used word that can be applied to everyone’s life. By definition it is a state of mental or emotional strain.  Though, it is not always considered by the health industry to be bad.  In small, controlled amounts, stress is good.  It can support mental function and increase reaction time.  Unfortunately, modern society has far surpassed allowing the small controlled amounts of “good” stress.  People are now facing daily stress at a very dangerous level.

Not having the chance to “catch up” can lead to illness and secondary effects such as poor performance at work or in sports. And now, more diseases, such as cancer have been directly related to stress and lifestyle.  It is clear, that now more than ever, you owe it to yourself to take some time for you.

For many, relaxation massage has become a big part their lives. Adding time to relax into a busy, often frantic routine has become vital to maintain a level of health and wellbeing.   Be it either work, sports or family; stress is consistently targeting society today. It is important to add into the week or month a scheduled time to allow the body and mind to relax.

Similar to a car, a body needs to be maintained if you want it to take you from place to place throughout your day with no slowdowns or breakdowns. Allowing time to recharge and relax is essential to a body’s wellbeing.

Relaxation massage will:

  • Protect the health of your heart
  • Decrease the risk of illness and cold
  • Improve memory
  • Decrease feelings of depression
  • Increase mental clarity

Relaxation massage is not a luxury. It is a necessity.  If you are suffering from poor sleep, ongoing illness like colds, lack of memory or concentration, you may well gain some clear benefits from relaxation massage on a regular basis.

Do it today. Make time for you.  Reinvest in your life with a relaxation massage.

12 01, 2017

Green Smoothie

January 12th, 2017|Recipe, Recipes|Comments Off on Green Smoothie

serves 2

1 banana, peeled and frozen

1/2 cup frozen mango or pineapple

1/2 avocado

1 large handful spinach

1.5 cups soy/almond milk

1/2 tsp vanilla extract

 

Combine all ingredients in a high-speed blender and blend until smooth.

12 01, 2017

Lemon Chia Oat Energy Bites

January 12th, 2017|Recipe, Recipes|Comments Off on Lemon Chia Oat Energy Bites

serves 10 (2 bites per serving)

2 packed cups pitted Medjool dates

1 cup old fashioned rolled oats

½ cup unsweetened finely shredded coconut + extra for coating

2 tablespoons chia seeds

Zest from 1 lemon

2 tablespoons fresh lemon juice

¾ teaspoon pure vanilla extract

¼ teaspoon ground ginger (optional)

Pinch of sea salt

 

Combine all ingredients in a food processor and run blade until it forms a dough-like consistency. Roll into bite-size pieces and coat in shredded coconut.

12 01, 2017

Blueberry Cornmeal Drop Biscuits

January 12th, 2017|Recipe, Recipes|Comments Off on Blueberry Cornmeal Drop Biscuits

serves 8

1 cup all purpose flour

1/2 cup whole wheat flour

1/2 cup cornmeal

2 tsp baking powder

1/2 tsp salt

3/4 cup soy/almond milk

1/4 cup grapeseed oil

1/4 cup maple syrup

1 cup blueberries (or thawed from frozen)

Preheat oven to 450F. Mix dry ingredients. Add in wet ingredients. Mix until just combined and fold in blueberries. Drop into 1/4 cup servings on baking sheet lined with parchment paper. Bake for 12-15 minutes until golden.

11 01, 2017

Unsaturated Fat vs Saturated & Coconut Oil

January 11th, 2017|Nutrition, Nutrition Articles|Comments Off on Unsaturated Fat vs Saturated & Coconut Oil

Benefits of Replacing Saturated Fats with Unsaturated Fats

  • Decreases Cancer Risk
  • Lowers LDL Cholesterol Level and raises HDL Cholesterol
  • Decreases risk of Heart Disease
  • Can support weight loss
  • Reduces inflammation
  • Helps prevent insulin resistance
  • Helps control blood sugar

Sources

  • Typically, liquids at room temperature
  • Canola Oil
  • Olive Oil
  • Safflower Oil
  • Sunflower Oil
    • Peanut Oil
    • Sesame Oil
  • Nuts and Nut Butters
  • Walnuts
  • Almonds
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Seeds
  • Sunflower Seeds
  • Flax Seeds
  • Chia Seeds
  • Watermelon Seeds
  • Pumpkin Seeds
  • Fish
  • Avocado

Myths about Saturated Fat

-All saturated fats are bad

Although saturated fat consumption has been linked to heart disease, there is newer evidence that certain types of saturated fats (in dairy and coconut oil) actually may be protective against heart disease. More research is needed, but all saturated fats may not be created equally.

 

-Saturated fats will give you heart disease

Recent studies show that dairy, in particular, is not correlated with heart disease. That being said, it has also been shown that replacing dairy fats with polyunsaturated fats can reduce the risk of heart disease, while replacing them with meat sources of saturated fats can increase the risk. It seems that meat sources pose the greatest risk for heart disease, dairy and other sources like coconut oil may not increase the risk, but unsaturated fats are of benefit.

 

-Saturated fats only come from meat

Saturated fats come from sources other than meat such as coconut oil, dairy, eggs and are included in desserts like donuts as well. In addition, not all meats are high in saturated fats, for example chicken contains low amounts of saturated fat.

 

-Eating foods containing fat will make you fat

  • Fat is an essential part of the diet. The Academy of Nutrition and Dietetics recommends that 20%-35% of all calories should come from fat (<7% from saturated fat).

Saturated Fat

What is Saturated Fat?

Saturated fats are fat molecules that do not have double bonds and are saturated with hydrogen molecules. They are fats that at room temperature are usually solids

Foods containing Saturated Fats:

  • Beef
  • Lamb
  • Pork
  • Lard
  • Butter
  • Cheese
  • Milk
  • Eggs
  • Coconut Oil
  • Shortening
  • Pastries
  • Dessert

What is Coconut Oil?

  • Coconut oil is fat containing 90% saturated fats.
  • It is made up of different fatty acids called medium-chain triglycerides.

 

Types of Coconut Oil:

  • Refined– Made from dried coconut meat, which has less nutrients due to the drying process. It also has a higher smoke point, making it better for cooking
  • Virgin– Made from fresh coconuts. It has a lower smoke point, which is less ideal for cooking.

 

 

 

 

Pros:

  • Coconut Oil can raise HDL Cholesterol
  • Provides a dairy-free alternative to butter for vegetarians/vegans
  • Adds flavor to cooking
  • It has many uses, such as a skin moisturizer
  • Some studies show that coconut oil has been protective against heart disease
  • Possible illness prevention
  • Possible thyroid stimulation

 

Cons:

  • High in calories- 1 Tablespoon has about 120 calories
  • Coconut oil can raise LDL Cholesterol (Linked to heart disease)
  • When used in frying, can cause a detrimental effect on health
  • Saturated fat recommendations are <7% of daily intake, which equals about 1 Tablespoon of Coconut Oil
  • We need more research
  • Not as beneficial as unsaturated fat alternatives
11 01, 2017

Feb 2017 Sample Meal Plan

January 11th, 2017|Nutrition Articles, Recipe|Comments Off on Feb 2017 Sample Meal Plan

Breakfast:

  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g

Lunch:

  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g

Snack:

  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g

Dinner:

  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g

Snack:

  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

11 01, 2017

Zucchini Eggplant Lasagna

January 11th, 2017|Recipe|Comments Off on Zucchini Eggplant Lasagna

Ingredients:

 

1 large eggplant, cut crosswise into 1/4-inch-thick slices

3/4 teaspoon salt, divided

2 teaspoons olive oil

3/4 cup chopped onion (about 1 medium onion)

3 garlic cloves, chopped

3/4 teaspoon ground black pepper, divided

1/2 teaspoon chopped fresh oregano

1/8 teaspoon ground red pepper

1 (28-ounce) can crushed tomatoes

1 cup fresh basil leaves, chopped

1 cup (8 ounces) part-skim ricotta cheese

1 (8-ounce) package precooked whole grain lasagna noodles

2 medium zucchinis, cut into 1/4-inch-thick slices

2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese


Directions:

  1. Preheat oven to 350°.
  2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
  3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add 1/4 tsp salt, 1/4 tsp black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
  4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned.

 

Serving Size: 1/12 of Lasagna

Calories 216

Fat 7.7g

Saturated Fat 4.2g

Monounsaturated fat 2g

 

Polyunsaturated fat 0.4g

Protein 12.7g

Carbohydrate 25.7g

Fiber 4.2g

 

Cholesterol 21g

Iron 1.3mg

Sodium 393mg

Calcium 247mg

 

Recipe from: http://www.myrecipes.com/recipe/zucchini-eggplant-lasagna

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog

11 01, 2017

No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

January 11th, 2017|Recipe|Comments Off on No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

Ingredients:

  • 3 Cups Rolled Oats
  • 1/3 cup ground flaxseed
  • ¼ tsp salt
  • 1/3 cup coconut oil, melted,
  • 1 medium ripe banana, mashed
  • ½ cup honey
  • 1/3 cup milk
  • ½ tsp vanilla

Filling:

  • ½ cup crunchy peanut butter
  • 1/3 cup dark chocolate chips
  • ¼ cup maple syrup

Directions:

In a bowl, combine oats, flax and salt. Make a well in the center and add in coconut oil, banana, honey, milk, and vanilla. Divide the dough in half and press into an 8×8 baking dish. In a separate bowl, mix together the three ingredients for the dark chocolate peanut butter filling. Spread the filling over the dough. Add the remaining oat dough on top of the filling and press flat. Cover and refrigerate for at least three hours.

Recipe modified from: http://immaeatthat.com/2016/10/27/epic-no-bake-pumpkin-peanut-butter-filled-oat-bars/

 

 

 

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 12, 2016

Metagenics Supplement of the Month

December 20th, 2016|Nutrition|Comments Off on Metagenics Supplement of the Month

BioPure Protein and Advanced Ultrameal Brown Rice & Pea Protein.

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. BioPure Protein provides you with high quality protein. This whey protein concentrate also contains naturally occurring immunoglobulins. Immunoglobulins, or antibodies in the blood, are proteins that protect your body by fighting bacteria, viruses and toxins.

Research:

This whey protein concentrate provides both essential and branched chain amino acids. These are important for preventing tissue break down during exercise. This protein is also digested and absorbed more efficiently than other proteins as it promotes protein synthesis a few hours after consumption.

Do I need this supplement?

This supplement might be beneficial if you are looking to add high quality protein to your diet, support lean body mass and improve your immune system function.

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.nutriformance.com  blog.

 

http://www.metagenics.com/mp/products/biopure-protein