Fitness Articles

24 11, 2017

Being Thankful this Holiday Season

November 24th, 2017|Fitness Articles|Comments Off on Being Thankful this Holiday Season

After 20 years in this amazing industry of Fitness, Ellie and I have so many reasons to be thankful.  With our busy lives, between running our business and managing 3 kids crazy schedules (Maggie is now 14 and James and Evie are 10), it is hard to step back and really consider all that we have to be thankful for.

Teamwork– with an amazing and dedicated team of professionals, who are not only passionate, but welcoming and understanding of all fitness and athletic levels.  This team makes daily sacrifices in their times and energy to make our business go and our clients find success.   Without our dedicated team, we would just be a bunch of fitness equipment in a stale room.  Instead, one can feel the energy and enthusiasm in the room, just by watching our team go about their business.  I am tremendously thankful for them.  This appreciation extends to all those working behind the front lines, in our business offices, to make sure we operate efficiently.

I am thankful that we have created “Blurry Lines“- the professionalism and knowledge of our team allows us to blur the lines between therapy and performance.  Please don’t get me wrong, we understand our scope, that is part of having the knowledge to know when to refer to a physician or PT.  But I am so thankful that our team pursues higher education such as the Postural Restoration Institute so we can bridge the gap between therapy and return to optimal performance, whether an older adult who just had a joint replacement, or an athlete coming off an ACL injury.  It is so rewarding to see a client get back to 100%!

Not being part of a “its all about me” world–  The fitness industry if full of “look-at-me” businesses.  Many times they reflect their personal goals onto their clients, without really thinking about what the client wants or needs.  Humility has been replaced by over-inflated egos driven by “likes” and “shares”, conversely, not getting those “likes” and “shares” might lead to lower self-esteem.  We (Ellie and I)  have shied away from social media simply because we believe our lives are built around many great people- from amazing committed clients/co-workers, supportive friends and family.  However, it is easy to get sucked into social media and we do need it to promote our business responsibly.  Maybe it is a perspective after 20 years in business, raising a family and being part of our great NF/AR community.  We know our business is built around a we-centric approach, not a me-centric approach.

The Number 18–  The number 18 is very important to me this year as it represents 18 years of marriage for Ellie and I (on Monday the 27th).  I can guarantee that without Ellie, I wouldn’t have had a shot at being blessed with so many great things over our lives together.  My family fills my heart each and every day.  She is the foundation, of not only our family, but also all things NutriFormance.

We wish you and yours a fabulous holiday season filled with family, fitness and fun.  As I did this am, maybe try and sneak a little time to reflect on all you have to be appreciative of and put it on paper.

Sincerely, Dale


24 10, 2017

BW Walk Out Push Up

October 24th, 2017|Fitness Articles|Comments Off on BW Walk Out Push Up

A quick way to incorporate a little mobility and strength with this great push up!

If you are getting a little stale on your workout routine, let us introduce you to some new exercises!  Hire a personal trainer to get a new program!  Email


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  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 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.

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

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

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.

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