Fewer fatty foods.

• Pick out lean cuts of meat (sirloins, rounds, fish, chicken)
• Use avocado, olives, or oils versus creamy Mayo & Ranch

Remember that sides add up!

• Look for fruit and veggie trays
• Try salsas and bean dips vs ranch and mayo
• Everything in moderation! Watch your portion size.

Spot the sodium.

• Make your own marinades, BBQ sauce and salsas
• Dip grilled vegetables into your marinade

Substitute whole grains.

• Swap hot dog rolls, burger buns, pasta, and rice for choices higher in fiber
• Keep you full faster, longer, and aid in digestion

Make dessert guiltless.

• Try fresh fruits with yogurt or whipped topping
• Puddings with berries/bananas
• Enjoy unfamiliar items in small portions

Nutrition Tips to keep in mind:

-     Watch the condiments. Try mustard, vinegar, or oil-based dressings to add flavor.

-     “Fat-free” and “low-fat” don’t always equal low sugar or low calorie

-     Ask about lean meat options such as turkey brats, veggie/turkey burgers, or low-fat beef

-     Quench your thirst with some water- thirst can be misconstrued for hunger many times. 

Sporting events and concerts are good times to stand up, walk around, and cheer/socialize at the same time! If you’re afraid of missing something, walk at half time, in between innings, or intermission.

Ingredients

1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)

Dressing

1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar

Directions:

Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.

In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.

Mix together dressing with broccoli mixture.

Chill 1 hour and serve.  (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)

Nutrition content: 1/2c

Calories: 102

Fat: 3g

Carb: 15.8g

Fiber: 3g

Protein: 5g

Sodium: 58mg

Cindy Haines
Monica Newsam
Mariela Tapia-Alpaslan
Nilsa Scott
Sandra Rodriguez
Lynn Harmon
Michelle Horton
Kelsey Webster
Terry Mort
Jill Indovino

I began exercising very early after years of watching my father get up very early before work and exercise before heading off to McDonnell Douglas.  It just sort of stuck and became a part of my life.  We want to make you the same sort of role model for your children- but it can’t be all-or- nothing; black and white; eat this but never eat that; or succeed or fail.  It is finding a balance, a fit for you that is comfortable, enjoyable and non-interfering of all of life’s many responsibilities.  In fact, I would say that fitness (nutrition, exercise and bodywork) should ignite your life and make your more productive and happier every day.

This is why we offer many different modalities of fitness.  Our philosophy is really about finding what works for each individual and creating a blended program that helps them succeed.

We hope to help you find your success in 2013!

Sincerely, Dale

Follow the entire workout or view the quick demo video and exercise list below to do it on your own. As always, make the modifications necessary. You can do fewer sets if you’re crunched for time or add some weights for a greater challenge. Enjoy! And stay tuned for more nutrition tips and workouts…

Part I

Part II

Quick view demos

The workout:

Begin with a Dynamic warm up. 4 mini circuits of 3 exercises each. Do 10 reps of each exercise 3 times through, followed by 1 min rest before starting the next round.

• Squat to calf raise
• Pike push ups
• Rev lunge hops (10 each side)

• Triangle push ups
• Rev lunge twist (alt sides – 10 total)
• Lateral burpee (alt sides – 10 total)

• Lunge to push up (5 each side)
• Single leg bridges (10 each side)
• Forward squat jump

• Plank reach (alt sides – 10 total)
• Lateral lunge/rev kick (10 each side)
• Crossover lunge hop (alt sides – 10 total)

See our cool down and stretch video to complete your workout

Follow us on twitter @fitnessnfuel for daily motivation, nutrition tips and more!

Foam rolling is a self myofascial release technique that has been used for some time in professional sports and is now becoming more main stream. There is some debate about when it’s most effective – before the warm up or after the workout. Foam rolling has benefits either way. Prior to the warm up, longer strokes increases blood flow to the muscles and directed pressure can release knots. Rolling after the workout may help muscles recover or at least provide some relief from soreness.

A trained professional can help identify muscle imbalances and recruitment deficiencies to design a personalized warm up routine for enhanced performance and injury prevention. To schedule a consultation with a trainer, physical therapist or Pilates instructor, please contact Kim Wallis at kimw@nutriformance.com

Kim Wallis is a certified Pilates instructor and personal trainer working with professional athletes for over 10 years. She designs customized programs for pre/post season and promotes flexibility in season by creating effective warm ups and stretching routines. She has worked with a variety of athletes including NHL, NFL, MLB players.

Carbohydrates are compounds in food that are THE main source of energy. Your body needs energy to move the best it possibly can. Carbs can be found in many foods. They can be found in:

-      Grains: pasta, rice, oats, etc

-      Vegetables: potatoes, corn, peas

-      Dairy: milk, yogurt

-      Fruit: berries, melon, oranges, etc

-      Sweets: cake, candy, cookies, sugar

Why Do I Need to Know?

Carbohydrates are your body’s main energy source. They are highly important for exercise! Without them, you get tired, can’t complete your work outs, and the brain and nerve functions can only work right with carb as fuel. Carb also helps your muscles use protein for repair. There are two types of carb: simple and complex. One gives you energy quickly and the other fuels you longer. A combo of the two is important to get the benefits of both. Your body, the sport you play, and how long you exercise all dictate how much and what types you need! Eating before work outs and within 30 minutes after gives your body the best chance to succeed. Your body can perform at its max when you eat carb in the right amounts and at the right times.

• 2 tomatoes, medium chopped
• 2 avocados, medium chopped
• 1/3 cup finely chopped onion
• ¼ cup chopped cilantro
• 2 Tablespoons freshly squeezed lime juice
• ½ teaspoon salt
• ¼ teaspoon pepper

• In a large bowl, combine the chopped tomatoes, avocado, onion, cilantro, lime juice, salt and pepper.

• Mix together gently making sure the avocado is well coated in the lime juice.

• May serve with whole wheat crackers or toasted bread (400*F for 3 minutes each side) rubbed with garlic.

Makes 16 servings.

Nutrition Facts:

Calories                                 47                                Sodium                      91 mg

Total Fat                                 4.2 g                           Potassium                 136 mg

Monounsaturated Fat         2.7 g                           Total Carbohydrate 2.6 g

Polyunsaturated Fat            0.5 g                           Dietary Fiber             1.6 g

Saturated Fat                        0.6g                            Protein                       0.5 g

Cholesterol                           0 mg

1. Cook pasta, drain, and then rinse with cold water.
2. Cut broccoli into florets and cook in microwave or blanch in hot water, and rinse with cold water.

3. Mix pasta, broccoli, carrots, red pepper, cucumber and onions in large bowl and chill.

4. Just before serving, pour dressing over pasta and vegetables and mix well.

Makes 8 servings.

Nutrition Facts:

Calories           151                              Potassium        426.9 mg

Total Fat          8.6 g                            Total Carb       28.4 g

Cholesterol      20.8 mg                       Dietary Fiber   3.4 g

Sodium            888.4 mg                     Protein            6.7 g