Articles

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

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

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.

29 11, 2016

The Benefits of Massage Therapy

November 29th, 2016|Fitness Articles, Uncategorized|Comments Off on The Benefits of Massage Therapy

Written By: Rena Hembrock

Come utilize the NutriFormance Massage team for your self care!  Our Massage Therapists know how to reach therapeutic goals; each session is different and client focused.

Effects of Massage Therapy are seen on a cellular level by improving tissue health and repair. Releasing adhesions and separating muscle fibers benefit your body on a physical level. There are many physiological and psychological changes and positive effects of massage. Such as:

  • Decreased Blood pressure
  • Improved Heart rate
  • Helps Ease Anxiety and depression
  • Promotes optimal joint function and flexibility
  • Stimulates parasympathetic nervous system (relaxation response)
  • Sharpens body awareness
  • Releases endorphins and enkephalins
  • Increased circulation
  • Speeds lymph fluid movement
  • Encourages full complete breathing
  • Improved digestion with relaxation
  • Increased mental clarity
  • Tissue Repair
  • Lowered Cancer-related fatigue
  • Alleviated Low back pain
  • Manages Osteoarthritis of the knee
  • Reduced post-operative pain
  • Boosts the body’s immune system functioning
  • Decreased symptoms of carpal tunnel syndrome
  • Reduced headache frequency
  • Eases alcohol withdrawal symptoms
  • Decreased pain in cancer patients
  • Lessens Fibromyalgia discomfort
  • Diminished Inflammation from exercise

A multitude of recent research shows a direct correlation between massage therapy and improved cardiovascular health; the immediate results of lowered blood pressure can last up to 72 hours after massage. As with anything, check with your health care providers and ask if they recommend this as a part of your wellness.

Pain is a major public health concern, affecting approximately 100 million Americans.  Pain is multi-dimensional and may be better addressed through an integrative approach; Massage Therapy is conditionally recommended for reducing pain.

Schedule a massage to experience these wonderful benefits today!

For more information email Amyp@nutriformance.com

 

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