More Than the Main Event

Events are times to enjoy friends, family and food. Contrary to popular belief, you can have all 3 without packing on pounds.

What to remember:

- Do not skip meals = may result in overeating and slowing down metabolism

- Eat breakfast. Research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.

- Saving up for the big meal or restricting will only result in slowing down your metabolism. Losing muscle mass and minimal fat loss.

- Event meals tend to be large, buffet-style and include many helpings. While you may not eat an entire cake, a common mistake is eating large portions of foods.

- It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation.

- Think your drinks. Don’t forget hydration! Have water between alcohol and caffeine.

Strategies to try:

- Using a smaller plate

- Add salad, fruit, and vegetables first before entrees/dessert

- Savor those treats you don’t get often (like grandma’s famous pasta salad)

- Stay in tune with your hunger- take 20 minutes to eat. Try taking a sip of water in between each bite.

- Wait 10 minutes before getting seconds

- Get friends/family moving! Take a walk, play a game, dance at the wedding reception, etc.

Posted in Nutrition | Leave a comment

While many people can admit to dieting at some point in their lives, there is a difference between wanting to lose weight the healthy way (slow and steady) or relying on fad diets that promise quick fixes.

The problem with fad diets is that they will most likely last just as long as it took you to lose the weight. Instead of losing weight gradually over time and being able to maintain the weight loss, these short-lived diets will actually end up costing you more than you bargained for.

Because of their quick-fix results, many people unfortunately get caught up in the cycle of dieting for a specific event, gaining the weight back, and then trying a new fad the next time. This is known as chronic dieting.

While these may work in the short-term, there can be negative long-term effects such as:

Slowed Metabolism- When dieting consists of a drastic decrease in caloric intake, your body will compensate for this “starvation mode”, which will slow the rate of your metabolism. While many diets claim to speed up metabolism, they are actually doing the opposite.

More Challenging to Lose Weight- Over time, after numerous fad diet episodes, it will be harder for your body to lose excess weight, and even harder to gain back the lean muscle mass that you have lost. After a quick-fix diet, youhave lost mostly water weight and muscle, so when you do gain weight back, it is not muscle, it is fat. Therefore, although you may lose initial weight, the chances of you gaining even more fat back after your success is extremely high.

Altered Mood- What happens when you get hungry? You get angry! Not having the appropriate amount of food in your system can affect your mood because of hormonal changes and a lower level of blood sugar. With less energy being consumed, the more tired you become as well. Is losing weight in an unhealthy fashion worth being tired and in a bad mood for?

Nutrient Deficiencies- Some diets restrict certain nutrients such as carbohydrates or complete food groups, such as dairy. When you aren’t eating well-balanced meals, you are likely missing some essential nutrients that can lead to deficiencies and disease.

The next time you hear of a fad diet that is too good to be true, it probably is! There are many ways to lose weight fast, but they certainly are not healthy and over time can lead to further health complications. Eating well-balanced meals and letting your body guide you while incorporating consistent exercise is the true way to long-term weight loss and a happier and healthier lifestyle.

Bonnie R. Giller MS, RD, CDN, CDE

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TRAIN THE TRAINER – In support of BackStoppers

Train the Trainer – Saturday, April 20th

Help us raise money for BackStoppers! BackStoppers is a St. Louis area charity that provides financial and emotional support to the families of fire fighters, paramedics, EMT, police and publicly funded rescue workers that have died while on duty. The organization makes mortgage and car payments, pays off debt, and defrays the expense of higher education. In addition, each family gets a “friend of the family” volunteer to stay in touch. This is an awesome charity so we are going to make it very easy to participate!

“Train the Trainer” is a way for you to give to BackStoppers, but also, to “give it” to your trainers. You can train them for a donation. You know the exercises, make THEM sweat, train along with them, or just make a donation to BackStoppers! Our event is called “Train the Trainer”, but you don’t have to have a trainer to participate. If you want a trainer that day, just sign up. We want our NutriFormance family to participate in any way they can. There will be Spinning, Hybrid, and a TRX clinic, chair massage and stretching sessions. We will have firemen boots set up to just drop off donations.

Here is a list of all the ways to donate:

1) Training- $50/per 30 minutes. No rules! You can beat up your trainer however you want or have them train you. See your trainer to reserve your time.

2) Spinning- 11 am Moira is teaching a Spinning Class. A $20.00 donation can reserve your spot in this class!

3) Hybrid Training- 11 am taught by Amy Strahan. A $20 donation can reserve your spot!

4) TRX Clinic with Dale – Learn how to utilize the TRX Suspension Training system to add variety to your workout at NF! A $20 donation can reserve your spot!

5 )Stretching- Pam and Cara will be providing hands on assisted stretching sessions. $20 for 15 minutes!

6) Massage- We will be offering chair massage throughout the event. Donate what you want to receive a 10 minute massage.

7) Fireman Boot- will be throughout the facility! Donate whatever you want!

In appreciation, we will have a Happy Hour at NutriFormance from 4-6 pm. There will be food, beverages provided by Moira and J McGraughs, and a whole lot of “gratefulness” to you, our clients, for making this a great fundraiser.

Posted in Events, Group Fitness, Personal Training | 2 Comments

Natural Weight Loss

Now is the time that many of you are thinking about losing weight. When beginning a weight loss program the ultimate goal should not be to watch the scale go down quickly. The goal should be to find your individual eating style and allow your body to find it’s natural weight.

The purpose of any weight loss program should be to lower your body fat percent and increase your metabolism. Unfortunately, many diets have the opposite effect.

Diets that severely restrict caloric intake may offer immediate results (not long-term), 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 (stored form of carbohydrate; what your body needs for energy), 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.

So for this spring/summer season, do yourself, your body and your mind a favor; do not start another diet. Start a program that will promote a sustained, healthy nutrition and exercise program built for you.

Posted in News, Nutrition | 2 Comments

Summer Blast! 10 weeks – Join the challenge and WIN!

Elite Personal Training Contest begins April 15th! Open to everyone!

The Challenge:

Lose body fat!

The Contest:

10 weeks (April 15^th – June 22^nd) of Elite Personal Training, free web logging, before and after body composition and weekly weigh ins

The Perks:

In addition to losing body fat, getting stronger and improving their overall health, the top 3 winners will receive prizes including services and gift certificates from NF and other local businesses!

Want to get an edge on the competition? We’ll take 10% off our 10 week weight loss program giving you individualized meal planning, web logging feedback and meetings with your dietitian.

Not an Elite member? You can join in too! $49 for Personal Training and Pilates Members, $99 for Hybrid Members and $149 for Basic Members gets you in on the action and a chance to WIN!

Contact Kim Wallis at kimw@nutriformance.com to sign up! All participants must enroll and have body composition taken by Friday, April 19th to be eligible to win.

Posted in Events, Group Fitness, Hybrid, News, Personal Training | Tagged contest, Elite | Leave a comment

Building Blocks of Running

Warm weather is finally around the corner, and what better way to get out and enjoy it than a nice jog! Whether you are currently a runner or have always wanted to become one, join us for a fun and informational 4 week clinic! NutriFormance Endurance Coaches will lead you through 4 topics, as well as a short run each Saturday in April. The clinic will meet at the Forest Park Visitor’s Center, start at 8am, and meet for 1 hour. All 4 weeks for just $35! Tell your friends, as it is open to non-members as too! We hope to see you!

Contact Kourtney Thomas at kourtneyt@nutriformance.com for details!

Posted in Endurance, Events, News, Sports Performance | Tagged endurance, race, run | Leave a comment

Fitness n’ Fuel April Workout: Cardio Intervals

This month try our interval workout on either the treadmill or the elliptical.

Check out this month’s video: Fitness n’ Fuel – Cardio and carbs

See both options below:

TREADMILL

Warm up 5-10 minutes 6.0-6.5

Incline remains at 1%

Time Rest Speed

2 min 6.0-7.0

90 sec 7.1-8.0

1 min 6.0-7.0

60 sec 8.1-9.0

1 min 6.0-7.0

30 sec 9.1+

2 min 4.0-6.5

2 min 6.5-7.5

90 sec 7.6-8.5

1 min 6.0-7.0

60 sec 8.6-9.5

1 min 6.0-7.0

30 sec 9.6+

2 min 4.0-6.5

(Ride rails on rest)

30 sec 30 sec 8.5+

30 sec 30 sec 9.0+

30 sec 30 sec 9.5+

15 sec 45 sec 10.0+

Cool Down 5-10 min & stretch

ELLIPTICAL

Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.

If your elliptical has a cross ramp, keep the incline at 0-3.

Time Rest Resistance

2 min 5-8

90 sec 7-9

1 min 5-8

60 sec 10-12

1 min 5-8

30 sec 13-15

2 min 3-5

2 min 6-9

90 sec 7-10

1 min 5-8

60 sec 11-13

1 min 5-8

30 sec 14-16

2 min 3-5

30 sec 14-16

30 sec 5-8

30 sec 15-17

30 sec 5-8

30 sec 16-18

30 sec 5-8

15 sec 18-20

45 sec 5-8

15 sec 18-20

45 sec 5-8

Cool Down 5-10 min & stretch

NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.

Posted in Endurance, Personal Training, Sports Performance | Tagged cardio, interval | Leave a comment

Food for Thought

http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?emc=eta1&_r=0

Posted in Nutrition | Leave a comment

Applesauce Oatmeal Muffins

Ingredients

1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)

Directions

Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees. Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough.
Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with some of the mix.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy. These can be frozen and reheated in the microwave for a quick breakfast.
Number of Servings: 12

Nutritional Info Per Serving:Calories: 93.5, Total Fat: 0.5 g, Cholesterol: 0.4 mg, Sodium: 196.2 mg , Total Carbs: 20.5 g , Dietary Fiber: 1.7 g, Protein: 2.9 g

Posted in Recipe | Leave a comment

Veggie Curry

Ingredients:

1 small onion, diced
2 medium carrots, diced
1 tsp butter
1 tsp olive oil
3 cloves garlic
1 small sweet potato, diced
7 small red potatoes, diced
28 oz can diced tomatoes
1 can garbanzo beans
3 tsp curry powder
1/8 tsp cayenne
1 tsp red pepper flakes
1/2 tsp turmeric
2 cups water

Directions:

1. Put onion and carrot in the blender and puree. Add a bit of water as necessary.

2. Cook garlic in butter and olive oil until slightly browned.

3. Add carrot and onion puree and cook for a few minutes.

4. Add all remaining ingredients.

5. Cook over medium heat until potatoes begin to fall apart and mixture thickens. You can further thicken with cornstarch slurry if desired.

6. Serve with rice and naan. So yummy!!

Number of Servings: 6

Nutritional Info per serving: Total calories: 160, Total Fat: 2.6 g, Sodium: 218 mg, Total Carb: 31 g, Fiber: 6.5 g, Protein: 5.5

Posted in Recipe | Leave a comment

Blog

More Than the Main Event

Dangers of Chronic Dieting

TRAIN THE TRAINER – In support of BackStoppers

Train the Trainer – Saturday, April 20th

Natural Weight Loss

Summer Blast! 10 weeks – Join the challenge and WIN!

Elite Personal Training Contest begins April 15th! Open to everyone!

The Challenge:

The Contest:

The Perks:

Building Blocks of Running

Fitness n’ Fuel April Workout: Cardio Intervals

Food for Thought

Applesauce Oatmeal Muffins

Veggie Curry

Categories