Fitness n’ Fuel

13 02, 2015

FnF – Happy Hearts

2015-02-13T07:53:47+00:00 February 13th, 2015|Fitness n' Fuel, Nutrition|0 Comments

It has made our hearts happy to bring you fitness ideas and nutrition tips each month! Even though we both call NutriFormance home, it’s become more and more difficult to manage our schedules to film, write and blog for Fitness ‘n Fuel. We hope that you will continue to follow us on Twitter @emilybaileyRD and @pilates4pros and of course @NutriFormance!

Make your heart happy with this month’s workout! Do 30 secs of each exercise resting for 1 min after each time through. Complete 3 rounds of the first circuit followed by 3 rounds of the second. Enjoy <3

https://www.youtube.com/watch?v=gu-N6Na-Y3o&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R&index=1

Burpee
Plank hold
Plyo lunge
Plank hold
Sumo squat jack
Plank hold

Air squats
Mountain climbers
Push ups
Mountain climbers
Alternating forward lunges
Mountain climbers

11 01, 2015

January Fitness'n Fuel

2015-01-11T07:21:03+00:00 January 11th, 2015|Fitness n' Fuel|0 Comments

Diet & Exercise Destroyers

Don’t sabotage your workout! This month we’re giving you 4 basic moves to master. In our video demo, we’ll show you common mistakes and how to avoid them. Keep these cues in mind in any variations of the exercises to ensure that you are engaging the proper muscles to challenge your body correctly and avoid injury.

Do the following 4 moves in a ladder. 10 reps of each for the first round, then 9 each…all the way down to 1. Focus on form and don’t rush!

Push ups                                                                                                                                                 Squats                                                                                                                                                   Lunges                                                                                                                                                   Plank knee bends

https://www.youtube.com/watch?v=RS2NFjVTxl0&index=1&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R

25 11, 2014

FnF December

2014-11-25T09:18:05+00:00 November 25th, 2014|Fitness n' Fuel|0 Comments

K.I.S.S…..Keep it simple stupid ;)
Simple is sustainable! Here are a few tried and true moves that when done in a circuit and combined with a little cardio, have great metabolic benefit. Beginning with the jump rope (or air jump rope) complete the 100 skips followed by 10 reps each of the exercises. Repeat the entire circuit for 4 minutes and then rest for 1 minute. Do the circuit 2-6 times for a 10 – 28 minute workout.
To keep it fresh, take a look at some of the variations of these moves in our other FNF videos and mix it up.  Remember that your activity adds up! So if you’re crunched for time, take 5 minutes when you can and run through it! Those shorts bursts of exercise will add up!
Jump rope 100 skips
Squats
Push ups
Alt forward Lunges
Oblique leg lifts
https://www.youtube.com/watch?v=Bn723-pwYwM&index=1&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R
28 10, 2014

Exercise Pairings

2014-10-28T10:07:49+00:00 October 28th, 2014|Fitness n' Fuel|0 Comments

When designing a workout, we take care to plan exercises that will compliment each other, allow you to perform every move well and promote balance. Here is an example of how to pair moves effectively that add up to a total body workout! Be sure to watch the demo for an explanation of why these exercises work well together and how to do them correctly.

Opposing movements below include: push/pull, opposing muscle groups, high vs low intensity, upper body/lower body, flexion/extension.

Push up – 12
Prone lat pull – 12
Good mornings – 12
Static Lunges -12 each side
Repeat set 3x
Burpees – 8
Inch worms – 8
Repeat x3
Rev sliding planks – 12
Squats with alt rotation – 20 total
Single leg v-up – 12 total
Superman – 10
Repeat 3x
Lateral bounds – 20
Alt Lateral lunge – 12 total
Repeat 3x
Enjoy!
1 10, 2014

October Fitness'n Fuel

2014-10-01T08:03:44+00:00 October 1st, 2014|Fitness n' Fuel|0 Comments

This month we challenge you to re-think cardio! Using high intensity intervals in shorts bursts is more effective than a steady state workout and will burn more calories during, and after. The circuits below are designed to be 24 to 32 minutes and a great alternative for those of us that dread “cardio”. Try it with or without the equipment but be ready to sweat!

The format is 30 secs work/30 secs rest of exercises 1-4. Take a 1 minute rest between rounds and complete a total of 6-8. Don’t forget to start with a dynamic warm up.
Equipment:
1. alternating rope waves
2. BOSU burpee press
3. slam ball squats
4. jump rope
No equipment:
1. Jumping jacks
2. Burpees
3. Tuck jumps
4. Lateral hops
Big thanks to FNF cameraman and Director of Personal Training at NutriFormance, Randy Leopando, for helping us demo the moves this month! Enjoy!
25 09, 2014

Pumpkin Granola Bars

2014-09-25T08:56:17+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition, Recipe|0 Comments

This is a great recipe for fall! It’s low in calories and is a great snack or addition to a meal. It’s also quick and easy to bring with you when you’re on the go!

Ingredients

¾ cup canned pumpkin                                                                                           ¼ cup egg whites ¼ cup margarine at room temperature or sub  unsweetened applesauce ¼ cup honey 2 tbsp molasses 2 cup rolled oats ½ cup sunflower seeds ½ cup chopped walnuts 2 tbsp shredded, unsweetened coconut ¼ cup wheat germ ½ tsp ground cinnamon

Directions

Blend the pumpkin, egg, butter, honey, and molasses in a mixing bowl or food processor.

Add the oats, sunflower seeds, nuts, coconut, wheat germ, and cinnamon, mix well.

Spread this mixture into a lightly greased 15 1/2-by-10 1/2-inch jelly-roll pan.

Bake in a 350*F oven for 40 minutes or until golden brown. While still warm, cut into 3-by-1 1/2-inch bars.

For very crisp bars, remove from pan to wire rack and cool completely.

Number of Servings: 30

Nutrition Information: 88 calories, 4.9g fat, 1.1g sat fat, 1.5g polyunsaturated fat, 1g monounsaturated fat, 0g cholesterol, 9.7g carbohydrates, 2.3g protein

25 09, 2014

Candy Craze

2014-09-25T08:54:14+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition|0 Comments

 

Candy

 

Calories

 

Fat

Snickers – fun size 

                   72

 

4

Twizzlers –

4 pieces

1331
            Butterfinger –                                        

                   fun size

1004
Reese’s Peanut Butter Cup – 1804.5
Milky Way – fun size773
Tootsie Roll    

                   – 1 piece

501
Pixy Stix – 7 straws600
York Peppermint Patty – 1

 

1402.5
Hershey’s

Kisses –

3 pieces

751.5
25 09, 2014

Sugar BOOs

2014-09-25T08:50:57+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition|0 Comments

Prevent Blood Sugar Crashes.

1. Eat consistently

  • Consume a meal or snack every 3-4 hours
  • Decrease portions at meals to add snacks between

2 .Include a lean source of protein at each meal & snack

 

  • Meat
  • Poultry
  • Fish
  • Beans
  • Eggs
  • Dairy products

 

3. Include some fiber at each meal & snack

 

  • Fruit
  • Vegetables
  • Whole grains
  • Beans/legumes

 

4. Include a heart healthy fat at most meals and snacks

  • Seeds
  • Avocado
  • Heart healthy oils (canola/olive)
  • Nuts

 

5. Keep an emergency food stash for when you forgot to pack a snack.

  • Car
  • Briefcase
  • Purse
  • gym bag
  • back pack
  • office drawer

6. Avoid consuming carbohydrates alone ****exception is right before and/or during a workout****   

 

Healthy planning can only take us so far. If you become OVER-HUNGRY (H-angry) from low blood sugar……    The unavoidable crash!

Never fear, your NutriFormance RDs are here! It will take 15 minutes and 15 gram of carb (1 serving of grain, starch, or fruit) to recover your blood sugar crash.

1 09, 2014

Immune Boosting Nutrition & Exercise

2014-09-01T07:24:21+00:00 September 1st, 2014|Fitness n' Fuel|0 Comments

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!

https://www.youtube.com/watch?v=ozoKzL8GSL8&index=1&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R

 

1 08, 2014

August FnF Lunch Box Solutions

2014-08-01T08:13:16+00:00 August 1st, 2014|Fitness n' Fuel|4 Comments

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

https://www.youtube.com/watch?v=LW-kR2fFJug

30 06, 2014

July Fitness n'Fuel

2014-06-30T17:06:09+00:00 June 30th, 2014|Fitness n' Fuel|0 Comments

July is HOT but we love our outdoor workouts! Be sure to follow our tips on hydration… http://NutriFormance.com/got-water-2/ to stay safe in the heat and keep your body functioning at an optimum level!

Be sure to start with a dynamic warm up https://www.youtube.com/watch?v=HJopY2yB9Dw. Go through each circuit without resting. At the end rest 1 min and repeat for a total of 3 rounds. Move on to the second circuit. https://www.youtube.com/watch?v=fN_OfDneULs  At the end be sure to stretch!

Decline push up
Skip ups
Bal lunge twist
*run stairs 1 min

Burpee box jumps
Incline push up knee drive
Lunge hops
*toe taps 1 min

Enjoy and stay hydrated!

2 06, 2014

June Fitness'n Fuel

2014-06-02T12:05:07+00:00 June 2nd, 2014|Fitness n' Fuel|0 Comments

All exercises are working multiple muscle groups at once. These are some of our favorite “one dish wonders” on the fitness side!

After doing a dynamic warm up, do 10 reps each of the plyos followed by 20 reps each of the strength. Repeat the circuit 3-4 times. Enjoy!

10
Burpees
Lateral hops
Plank tucks
Plyo lunges

20
Push ups
Supermans
V sit twist
Air squats
https://www.youtube.com/watch?v=0adS0VE-b_M&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R&index=20

 

 

1 05, 2014

FnF May – "Belly Boosters"

2014-05-01T09:17:31+00:00 May 1st, 2014|Fitness n' Fuel|0 Comments

With our beautiful new NutriFormance Pilates studio, we thought it perfect timing to show you some challenging and effective Pilates exercises. With a twist! We’ve taken Pilates reformer exercises off the equipment and doable anywhere. The moves below are great as a circuit, on their own or to build into your personal fitness routine to improve balance, core strength and flexibility. All you’ll need is a towel as a glider (or a paper plate if on carpet).

Watch our demo video to hear the cues and see the exercises done both on the equipment and off. Pilates is about the mind/body connection and control. So dont forget to breathe and don’t rush through them. Take your time to deeply engage your abdominal muscles properly to get the biggest benefit and the best results.

https://www.youtube.com/watch?v=04OBneIVyjI&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R&index=19

Warm up:
Pelvic tilt 4-6
Rib curl 4-6
Footwork – v, point/flex -8 – 10 each position
100s – 10 breaths

Plank series: (long stretch)
Knee slide to plank – 5
Plank toe push – 5
Long plank – 5

Seated footwork: (Stomach massage)
Round – 5
With point/flex – 5
With extension – 5

*Side series (Mermaid):
on forearm – 5
Arm extended – 5
With hip lift – 5

*Side splits:
Lateral lunge – 5
With rotation – 5
Skaters – 5

Knee stretches:
Round – 8
Flat – 8
SL – 4 each leg

Bridge series:
wide – 5 bridges/5 leg ext
Narrow – 5 bridges/5 leg extensions
SL – 3 bridges/3 leg extensions

Pike series:
Baby Pike – 4
pike – 6
Snake – 6

Prone extension:
Baby Swan – 5
Swan – 5
Swan push up – 5

Tendon stretch – 5
Control push up – 5
With leg lift – 5

*Front Splits:
Lunge split – 5
Mountain climbers – 8
Scissor split – 5

*(Do all variations on same leg before switching sides)

26 03, 2014

April – Scales are for Fish

2014-03-26T09:17:34+00:00 March 26th, 2014|Fitness n' Fuel|0 Comments

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

28 02, 2014

FnF Anniversary Workout

2017-05-18T19:35:57+00:00 February 28th, 2014|Fitness n' Fuel, Nutrition|0 Comments

Happy birthday to us! It’s been a year since we brought you our passion for fitness and nutrition together to share monthly workouts and nutrition tips than anyone can benefit from! This month we put a different twist on the very first workout we put outhttp://www.youtube.com/watch?v=LZMfnvY85Cs  .

You’ll need a timer set for 20 secs of work/10 secs rest. Be sure to start with a dynamic warm up http://www.youtube.com/watch?v=HJopY2yB9Dw and include a good stretch at the end http://www.youtube.com/watch?v=FEDPRAPQTXc.

You’ll go through each set of exercises 2 times (totaling 4 minutes) followed by 1 min of rest before starting the next set. See the video demo HERE  http://www.youtube.com/watch?v=Kp7O2VDIRWo http://www.youtube.com/watch?v=Kp7O2VDIRWo&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R&index=16  Enjoy!

Rev lunge kick rt
Plank to squat
Rev lunge kick left
Plank jack & tuck

Squat to calf raise
Plank moguls
Crab reach
Single Arm burpee

Functional push up right
Squat jax
Functional push up left
Squat jump tap

Corkscrew
Walk out plank jump
Squat to single leg RDL
High knees

5 02, 2014

FnF Partner Workout

2017-05-18T19:36:01+00:00 February 5th, 2014|Fitness n' Fuel, Personal Training|0 Comments

We love a good themed workout and February is heart month and Valentine’s Day so here’s a way to get that heart rate up with your Valentine! Get your timer ready and a small item to pass between partners (we used a water bottle).

See Dale & Ellie demo the exercises HERE

Start with a dynamic warm up. Set your timer for 20 secs work/10 secs rest. You will complete 8 rounds in each set alternating between the 2 exercises. After each 4 minute set, complete the partner exercise.

  1. Push ups/Squat Jumps followed by v-sit twist & pass (10 reps each side)
  2. Burpees/Lateral lunges followed by plank reach & pass (10 reps each side)
  3. Wide plank knee ins/Squat jacks followed by squat pass with extention (20 reps)
  4. Mountain climbers/Rev. super lunge followed by side plank pass with rotation (10 reps each side)
  5. Split jumps/Functional push ups followed by lunge twist & pass

Finish with a partner stretch!

Read this month’s nutrition tip: Unlock the energy in food

 

5 01, 2014

FnF Truth or Diet – Cardio Intervals

2017-05-18T19:36:09+00:00 January 5th, 2014|Fitness n' Fuel|1 Comment

This month we have our NutriFormance Registered Dietitians on hand to offer great advice to go along with a simple cardio interval workout that can be done on any type of cardio equipment. See the video below:

VIDEO: TRUTH OR DIET

The intervals will consist of “pushes” varying in length and work to rest ratio. The shorter the push, the higher the intensity should be. Keep you resistance or incline the same using speed as the variable. So hop on a bike, elliptical or treadmill and get started! Follow minute by minute below…

  • Minutes 1-5 Warm up at a moderate pace. Use this as your recovery pace.
  • 5-6 push
  • 6-8 recover
  • 8-9 push
  • 9-11 recover
  • 11-12 push
  • 12-14 steady moderate pace
  • 14-14:30 push
  • 14:30-15:30 recover
  • 15:30-16 push
  • 16-17 recover
  • 17-17:30 push
  • 17:30-19:30 steady moderate pace
  • 19:30-20 push
  • 20-20:30 recover
  • 20:30-21 push
  • 21-21:30 recover
  • 21:30-22 push
  • 22-24 steady moderate pace
  • 24-28 push at highest intensity for 20 secs/recover easy for 10 secs (8x)
  • 28-33 cool down

Don’t forget to stretch!

10 12, 2013

Football Inspired Workout as featured by Self Magazine

2017-05-18T19:36:10+00:00 December 10th, 2013|Fitness n' Fuel, Personal Training|0 Comments

photo (20)

This month, Johnny Johnson, Sports Performance Coach and Personal Trainer joins Kim Wallis and Emily Bailey to share his total body football inspired workout recently featured by Self Magazine. The speed and agility training done by athletes will help you burn calories and stay strong through the holidays. Not to mention, exercise can help reduce stress during this hectic time of year! See the video demo and written workout below:

VIDEO: FnF Football Workout Demo

10-12 reps of each static strength exercise

  • Knee hug to lunge
  • Hip cradle to single leg RDL
  • Side to side lunge
  • Push up with tap
  • Squat jumps
  • Wall abs

Timed cardio drills. 30 secs work to 30 secs rest x 4

  • After 1st set: pro agility
  • After 2nd set: shuffle to sprint
  • After 3rd set: L-cone drill

Want to know to the truth about your holiday cocktails and treats? Read HERE…

Check out last month’s Cardio Dance routine with Leo for another fun way to keep fit during the holidays!

21 10, 2013

Top 10 Reasons to Stop Dieting

2017-05-18T19:36:24+00:00 October 21st, 2013|Fitness n' Fuel, Nutrition|1 Comment

10. Diets don’t work. Even if you lose weight, you will lower your metabolism and gain the weight back.  Potentially more than you lost.

9. Diets are expensive. If you didn’t buy diet products, you could save to put the money towards something that will actually make you feel good.

8. Diets are boring. People on diets talk and think about food and practically nothing else.  There’s more to life.

7. Diets don’t necessarily improve your health. Like the weight loss, health improvement is temporary.  Dieting can actually cause health problems.

6. Diets don’t make you beautiful. Very few people look like models. Glamor is a look, not a size.

5. Diets are not attractive. Take care of your body and mind.  Feeling healthy makes you look your best.

4. Diets can turn into eating disorders. The obsession to be thin can lead to anorexia, bulimia, binge eating disorder or compulsive exercise.

3. Diets can make you afraid of food. Food nourishes and comforts us, and tastes good.  Dieting can make food seem like your enemy. Do not deprive  yourself.

2. Diets can rob you of energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body’s needs.

#1 REASON Learning to love and accept yourself just as you are will give you self confidence, better health, and sense of well-being.

From the Council on Size & Weight Discrimination, Inc.

8 10, 2013

FnF Dynamic Core Workout

2017-05-18T19:36:27+00:00 October 8th, 2013|Fitness n' Fuel, Pilates|1 Comment

Achieve stability, balance and flexibility with these 10 Pilates inspired, core strengthening exercises. Complete 9 reps of each exercise on an active recovery day or for a muscle activating warm up before a cardio session. Or, choose individual exercises to incorporate in your strength workout. Use these challenging moves however they best work for you to feel stronger from the inside out! And be grateful for all your body is capable of and Ditch Your Fatitude for Gratitude!

Watch the exercise demos HERE

  1. Reverse lunge matrix
  2. Dynamic plank
  3. Single leg reach
  4. wide plank knee-in
  5. Forearm plank to pike
  6. Upper back extension
  7. Side bend crunch
  8. Bridge march
  9. Roll up with heel slide
  10. Wide leg lifts

 

Check back to see what we have in store for November!