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


Immune Boosting Nutrition & Exercise

sept 2014 FnFImmune boosting nutrition and exercise! This workout consists of 4 mini circuits that progress in difficulty. These corrective moves will help teach proper muscle recruitment, efficient movement, core stability, balance and flexibility. Focus on good form and you will definitely be challenged, no rushing through this one!



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How NutriFormance Started


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Crispy Baked Broccoli


  • Nonstick cooking spray
  • 1 (16-ounce) bag frozen broccoli florets or 2 heads of broccoli trimmed
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon olive oil


Preheat the oven to 375 degreed F. Prep a cookie sheet with nonstick cooking spray. Defrost the broccoli and drain. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

Serves 4, serving ¼ of the recipe

Nutrition information calories 60, carb 6g, protein 2g, fat 2g, sugar 3g, fiber 3g, cholesterol 0mg, sodium 95mg

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Poached Salmon


3 pounds salmon

1 cup white wine

1 cup celery, chopped

5 sprigs dill

1 lemon


Spray the bottom of a pyrex pan. Place celery on the bottom of pan, and place salmon over the celery. Pour wine over salmon. Squeeze lemon, and place fresh dill on salmon. Salt to taste. Cook at 400 for approximately 20 minutes.

Makes 8 servings


Nutritional Information per Serving

Calories: 354

Fat: 21g

Carb: 1g

Protein: 38g

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Power Foods that Boost Immunity

Yogurt:probiotics are live, healthy cultures found in yogurt that keeps the intestinal tract free of germs that cause diseases.

Fish:selenium increases the production of proteins called cytokines. These help the body fight off viruses that can cause the flu.

Chicken Soup:contains an amino acid called cysteine and blocks the movement of inflammatory cells.

Tea:black tea & green tea help produce extra-strength T-cells which help resist cold and flu viruses.

Vitamins A and C:help lymphocytes reproduce properly when the body is exposed to a virus and they surround and kill invasive bacteria. Vitamin A is important for strong and healthy skin. Vitamin C boosts the cells that seek and destroy disease agents in the body. Examples: vegetables, fruits, whole grains, beans, sweet potatoes, carrots, and squash.

Vitamin E:produces a protein that kills bacteria, viruses, and cancer cells. Examples: almonds, peanut butter, spinach, broccoli, and kiwi.

Zinc:helps development of white blood cells. Examples include lean beef, oysters, fortified cereals, pork, poultry, yogurt and milk.

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August FnF Lunch Box Solutions

This month to go along with our lunchtime tips, we wanted to show you a great way to burn a lot of calories, and rev your metabolism in a short amount of time! During your lunch break perhaps! We’ve paired high intensity exercises with body weight strength to create a challenging but simple workout you can do anywhere! Set a timer for 20 secs of work, 10 secs of rest. You’ll do each set for a total of 4 mins alternating between the 2 exercises. Take 1-2 mins rest after each 4 minute set. Don’t forget to start with a dynamic warm up and listen to your body! Modify as necessary, you can replace our suggested exercises with whatever moves work for you!

Push ups/squat jumps

Burpees/air squats

Split jumps/Spider-Man planks


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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


  • 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.



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