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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 | 1 Comment

Belly Boosters

Spring is finally here and summer is right around the corner, which inevitably means lighter and fewer articles of clothing. It’s important to feel confident and excited for warmer weather, not insecure in any way! Let’s face it though; we all unfortunately get the occasional bloating and gassiness. Have no fear: NutriFormance is here with some belly-boosting tips that will blast that bloat and keep you feeling amazing.

Stay hydrated:

  • Foods that contain lots of salt, artificial sweeteners, & fiber cause you to retain water.
  • STOP this from happening by drinking plenty of fluids!
  • Tip: keep a water bottle with you at all times. Just having the water with you will remind you to drink more.

Watch what you drink:

  • Caffeine, alcohol, & products with artificial sweeteners (includes sugar-free sweets and gums) stimulate your gut, causing gassiness & even diarrhea.
  • TIP: If you choose to consume these products, drink plenty of water with them!

Fiber-rich foods:

  • Fiber moves things along in your digestive tract but be cautious! Eating too much without enough fluids can actually make your bloating worse.
  • TIP: drink lots of water with these foods:
  • Whole fruits
  • Vegetables
  • Beans
  • Whole grains (oats, brown rice, and any grain with the word “whole” in front of it.

Probiotics:

  • These are good bacteria (“live cultures”) like the ones that live in your gut.
  • Probiotics promote good digestion & can reduce symptoms associated with irritable bowel syndrome like gassiness & bloating.
  • The GI tract also accounts for 60% of your immune health; probiotics can give you an immunity boost.
  • Foods with Probiotics: Yogurt, Kefir, sauerkraut, pickles, Miso soup, kombucha, & tempeh

Prebiotics:

  • Prebiotics are food for the probiotics. These natural non-digestible food ingredients promote the growth of good bacteria in your gut & contribute to improved digestion & overall immunity.
  • Foods with Prebiotics: Bananas, asparagus, artichokes, onions, garlic, leeks, soybeans, and whole-wheat products
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The Dreaded Plateau

I recently spoke with a client who was experiencing anxiety from the most challenging part of the weight loss process: the plateau. Before the plateau you were making lots of changes with food, exercise, lifestyle, and even your attitude about life. You felt energized, successful, and almost glowing by seeing the scale drop week by week. Now you step on after a month of losing and you see it: the number is a few pounds higher than last week.

Then start all the questions, cycling thoughts, negative feelings (failure, sadness, anger, guilt, frustration, confusion, etc.). I thought I was doing so well? What did I do different from last week? Was it that extra apple I ate yesterday? Thoughts start to take over and ultimately do not become very sound anymore. You may start reaching for far-fetched reasons of why you have failed at your diet, exercise, and life in general.

But here is the thing to remember: this is a normal part of the weight loss process!! It doesn’t seem like it should be, but it is. Before you started your weight loss process, you had probably stayed at the same weight for quite some time. Then you made several significant changes, and your body responded by losing weight, or body mass. Now your body has started to catch on to what you are doing, and it is starting to create another “homeostasis” where it feels it can stay comfortable. This is the point in your weight loss where you want to look at several factors:

- is this where I want to be? If so, then I will start focus on maintaining this new weight and the fluctuations that happen around it.

- do I have the goal to safely lose more weight? Then you have to look at your exercise routine: what can be changed? Do you have the time/energy to safely make those changes?

- How is your nutrition routine going? Is there anything in that routine that can be modified without you feeling deprived, hungry, or low on energy?

Meeting with a Registered Dietitian during this “plateau” time can be extremely helpful on your path to success and overall wellness. This plateau time is a great chance to make the small, important changes that can help you meet your goal and sustain that goal for life!

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Have nutrition, weight loss, or fitness goals? There’s an App for that. Or is there?

These days there’s an app for just about everything you need and nutrition is included. But how effective are nutrition apps in getting you where you want to go? Can they take the place of an individualized nutrition approach?

Energy Needs

Apps:

-          track what you eat and how much you exercise

-          compare your energy balance to an amount that is budgeted for you

-          create a budgeted amount of calories for you based only on height and weight

NutriFormance RDs:

-          Test your individual needs based with Resting Metabolism, body type and composition, genetics, how active you are, and if you have any other health concerns

-          make necessary adjustments as you make progress and your needs change

Goal Setting & Nutrition Plans

Apps:

-          created to fit the needs of a standard population and general nutrition guidelines

NutriFormance RDs:

-          create an individualized nutrition plan based on where you like to grocery shop and eat out.

-          set individual goals based on what you want to achieve, whether it is losing weight, improving performance or training for an event…. or can combine all three.

Timing & Nutrition Content

Apps:

-          do not consider timing of eating which impacts exercise and weight loss

-          do not assist in balancing the nutrients through eat meal and snack

NutriFormance RDs:

-          plan individualized meals and snacks around exercise to optimize performance

-          help you adjust meal timing to prevent starvation mode

-          help you choose foods that are nutrient dense and will improve your overall health

Support and Advice

Apps:

-           generalized tips

NutriFormance RDs:

-          target what obstacles or challenges that can get you off track and give you the tools to get back to making progress

-          guidance and expert advice on individualized nutrition concerns or questions you may have

Ultimately, apps are a useful when it comes to your nutrition goals. Unfortunately, they are just that, a tool. Just like the scale. Using it alone will not get you to all your goals.

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April – Scales are for Fish

This month we want you take a break from the scale and realize that you can get creative with your workouts. It’s about quality of time not quantity.  Check out our video for variations of squats, push ups, lunges and some core favorites and YOU choose your cardio intervals for a calorie blasting metabolism boosting workout that will take less than 30 minutes from warm up to cool down.

Each set will consist of 20 reps of the following body weight strength moves. Choose any variation you like. After each set, do 2 minutes of cardio at a moderate to high intensity. Chose one of our suggestions or get creative. Just make sure you get that heart rate up!

Squats
Push ups
Lunges
Core

2 mins cardio: stairs, jump rope, jacks, laps, jog, hills

Repeat the circuit 4-5 times. You can mix up the variations to keep the format fresh and keep your body guessing. Enjoy!

https://www.youtube.com/watch?v=F8N_1jHzYGE&index=18&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R

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Common Pitfalls of Dieting for an Event

Starvation

Diets that severely restrict caloric intake may offer results, but they trigger a “starvation response” in which the body slows down its metabolic rate to conserve energy.  Once the goal weight is reached and normal eating resumes, the body gains weight even faster because it requires fewer calories just to maintain normal body functions.

In addition, rapid weight loss results in the loss of large amounts of glycogen, water, minerals, and muscle and organ protein.  These undesirable losses of lean body mass are coupled with only minimal losses in fat.

Yo-yo dieting has a similar effect.  The more weight we lose, regain and lose again, the more muscle tissue we lose.  The loss of muscle tissue is responsible for lowering our metabolic rate.

Cutting out carbohydrates

Carbohydrates are the bodies most needed fuel for energy and provide glucose which is the only fuel your brain functions on.  Carbohydrates are in grains, vegetables, fruits and dairy products.  Cutting out these food groups causes a severe deficit in nutrient (vitamin and mineral) intake.  Not to mention the first time you decide to have carbohydrates in your diet you will regain the weight.  Why because carbohydrates hold on to water and that is what you lose when you cut them out.

My advice: stick to only whole intact grains and no refined or enriched.

Skipping Meals

Eating frequently throughout the day (3 small meals and 2-3 snacks) will stimulate your metabolism. Skipping meals (including breakfast) can decrease your metabolism.

Skipping meals usually turns into eating more at the end of  the day.  The afternoon crash.  If you are consistently starving in the afternoon and evening you are not fueling (eating enough during the day)

Crash or Fad Diet

If you have decided to lose weight, there is no “jump start”.  There will only be the starvation  response as mentioned above.  Overall most diets offer a plan that isn’t realistic to your life, your preferences, your schedule or cooking abilities.  If you cannot adapt to your new style of eating for the long-term, any results you see will not be maintainable.  Our body loves consistency

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Weight Maintenance

When we begin to follow a diet or make a lifestyle change, we often are looking at the immediate future: how many calories am I eating? Can I eat that? What do I do when I get hungry? How do I handle the grocery store? Etc. What we don’t always think about is what happens when we meet our goal. How do we do the hardest thing: maintain?

The structure of a diet or lifestyle change is fairly simple: reduce your overall intake of food (decrease calories), increase your energy output (exercise), and make smarter food choices. The structure of the maintenance phase is quite different, mainly due to the fact that there is no set “structure.” Once an individual reaches their desired weight or size, then the basic theory would be to continue with the diet/lifestyle change that you have going at that point in time.

But life isn’t that easy, is it? There are parties, weddings, holidays, work lunches… plenty of opportunities so sabotage your success and get you back on the track to weight gain. Things that you might have avoided before during your diet/lifestyle plan (such as skipping the break room snack table or sharing some of the kids afternoon snacks) suddenly become “ok” since you have worked so hard and deserve a reward. Do you deserve a reward? Definitely! We cannot go through life restricting and analyzing everything we eat and every situation that comes up. But remember, each reward can add up if you celebrate with one to multiple times per day.

The main tricks to maintenance are the following:

  1. Mindfulness. Be mindful of how you feel when you reach your goal. Do you feel strong? Healthy? Energized? Try to remember those feelings of health and well being. This is why you want to stay healthy – to be more confident, positive, and strong for yourself, friends, and family.
  2. Once you find the routine that brings you to your healthy weight – keep it! You were able to succeed with your weight loss by choosing certain foods and keeping up exercise. If you take those components out and return to your original routine, then you will end up where you started. Not to mention frustrated.
  3. Allow for ebbs and flows. Checking the scale can be helpful, but don’t let it take control of you. Yes there will be times when you weigh more. Yes there will be times when you weigh less. That is life! What is important is that you allow your maintenance weight and size to stay within a range that you feel is both realistic and maintainable. You will not always stay at one number on the scale – that would make life too easy.

Sometimes a diet or lifestyle change can put blinders up where we only see our end goal. Once we reach that, we need to take the blinders off and see that life is going to continue… with challenges and unplanned events along the way. Try to keep the healthful habits you made – eating more fruits, vegetables, lean protein, nuts, seeds, and less processed food and added sugar – as best you can each day and you will be successful!

This blog was inspired by the following article:  After I reach my weight-loss goal, how much food can I add back to my diet? (By Leslie Beck, Dietitian/Canada) http://www.theglobeandmail.com/life/health-and-fitness/health/after-i-reach-my-weight-loss-goal-how-much-food-can-i-add-back-to-my-diet/article17195668/?cmpid=rss1

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Trail Mix Energy Bites

Ingredients:

-        ½ c. peanut butter

-        ½ c. chocolate chips

-        ½ c. almonds

-        ½ c. chopped pretzels

-        1/3 c. honey

-        1/3 c. raisins or dried berries

-        1 c. rice puff cereal or old-fashioned oats

-        1 T. flaxseed (optional)

Directions:

  1.  Mix all ingredients together in a large bowl until evenly coated.
  2. Refrigerate for 2 hours. (This step is important, it makes them easy to shape)
  3. Removes and shape into 1” balls or press into the bottom of a parchment-lined baking pan to make granola bars.
  4. Enjoy immediately or refrigerate for up to 2 weeks.

Tips:

Change any of these ingredients to what you like! An example would be replacing or adding chia seeds in addition to flax.

Add ½ T of vanilla extract to tone down the peanut butter flavor.

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Baked Tilapia with Peach Mango Salsa

Tilapia Ingredients:

-          4 tilapia filets

-          2 garlic

-          Salt, to taste

-           T. olive oil

-          Fresh lemon, cut in half

-          1/8 t. black pepper

-          ¾ t. salt

-          1 T. parsley

Directions:

  1. Preheat oven to 400 F.
  2. Place tilapia filets in glass baking dish.
  3. Combine seasonings in bowl with oil & stir to distribute evenly. Brush onto filets.
  4. Squeeze lemon juice onto filets.
  5. Bake in oven until fish becomes opaque or flakes easily with a fork (about 10-15 minutes).

Salsa Ingredients:

-          3 mangos

-          3 peaches

-          2 tomatoes

-          ½ red onion

-          ¼ c. chopped cilantro

-          1 clove

Directions:

  1. Peel and chop mangos and onion. Chop peaches & tomatoes.
  2. Mince garlic.
  3. Combine in large bowl. Mix to distribute evenly. Add salt as desired.
  4. Serve with baked tilapia.

Tip: Salsa tastes best when made the night before.

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Scales are for Fish

Welp, there it is again… another number I am disappointed with.  I just don’t understand; I kicked butt at the gym this week and I know I ate healthy too. I was feeling great until I saw the number that indicated I haven’t lost a pound this week. What a wasted effort.

Weight is just a number that cannot define how healthy you are, nor define your worth. Weight is just one measurement used to assess health status and without any other data, it doesn’t tell  a thing. So why does it mean something to you?

A better picture of health status would include measurements of body composition, circumference, and blood pressure.  These measurements could tell you what actually makes up the weight and if how much you weigh is healthy for you because every BODY is different.

Your body shape and size are impacted by a variety of factors that most we cannot control:

  • Genetics
  • Cultural influences
  • Gender
  • Age
  •  Environment
  • Dieting
  • Body composition
  • Activity

Sometimes we try to control our calories or foods we eat by following diets but these are more games of numbers.  Counting calories and dieting doesn’t work because they are very restrictive habits and don’t teach you how to make healthy food choices a part of your permanent lifestyle.

Following a diet and/or cutting your calories can actually be harmful to your body. Don’t let yourself miss out on things you love! There is so much more to food than calories and there are no “good” or “bad” foods.  Eating a variety of foods will provide you with a balance of all the nutrients that your body needs to be healthy.  Be mindful of what you eat but be open to enjoying the foods you love. Doing this will help you feel fit and find happiness which is a much better indicator of health; both mentally and physically. Remember, you are more than a number! Throw away the scale because scales are for fish!

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Pilates, Massage, Spinning and Upstairs Updates!

Pilates is expanding!  We will be offering reformer/tower small group classes beginning in April!  We will have the schedule posted a new tab titled Elite Pilates.  These classes will be “FREE” to all members for the month of April!  Please let us know if you are interested in participating by emailing daleh@nutriformance.com.  If you have very little pilates experience, we recommend starting with some private sessions and have a special introductory offer of 3 sessions for $150.

Temporarily, Pilates is located in our new office space: A-1 inside the main part of Le Chateau Village.  During our renovation, Massage is temporarily located in our new office space.  During the renovation, Spinning is going to be offered in the corner of the fitness floor where the stretching tables usually reside.

Please pardon our progress!  We are doing our best to manage these changes thoughtfully so not to interfere with any workouts.  Change is good and inevitable!

Please notice the new dumbbells while you are getting acclimated to the new space.  thanks, Dale

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