Prevent Holiday Weight Gain

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Is it too early to hear the word “holiday” yet?  Well, now is the best time to start getting yourself into a healthy eating regimen.  It takes 2-4 weeks to any behavior to become a habit.  You have just a little over 2 weeks to start a healthy eating plan.
Where can you start?
Eat Consistently
Breakfast should be consumed within 30 minutes of waking, and be sure to consume a meal or snack every 3-4 hours. Aiming for 4-6 smaller more frequent meals per day helps to increase your metabolism for weight loss and increase your energy for exercise
Portions
In order to be hungry for snacks between meals, you need to eat smaller meals. Otherwise, you will simply be adding unnecessary calories.
Fist= 1cup.
For healthy portion of fruit and grains= ½-1 fist
For healthy portion of veggies= 1 fist
Tip of thumb= 1 Tbsp for salad dressing and peanut butter
Palm (varies between 3-6oz according to size and thickness) for protein.
Here’s to a healthy holiday season!

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Brock Telfer
Brock Telfer
May 10, 2021.
This is my new favorite gym, it’s exactly what I was looking for! I would highly recommend Los to anyone, the atmosphere is so motivating!
Weldon Bush
Weldon Bush
April 9, 2021.
I have been at Strongside for close to two months. I have never been in a workout environment that feels so supportive and encouraging. I highly recommend Nutriformance for everyone who is looking for a place to belong.
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Vickie Sabin
March 18, 2021.
This is the best lifters gym I've ever been to. There is an almost overwhelming amount of equipment on the upper level.
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Warren Hogsett
September 18, 2020.
I like the variety of exercises and intensities, but my favorite part is the technology that allows me to hold myself accountable for my effort and performance.
Joseph Acevedo
Joseph Acevedo
August 17, 2020.
Great local gym. Lots of weights and machines, friendly staff, and not too crowded.
Kate Gebken
Kate Gebken
August 14, 2020.
I am so happy I know this place is here now! I booked a massage with Alexis, I had been in need of one desperately from working at home in the wrong chair for the past few months. She was so kind and intuitive and really knew the exact areas to address. I feel like a new person now, one of the best massages I have ever had! I didn't know they offer pilates here as well and the studio is gorgeous. The atmosphere was great and very clean. I will definitely be back soon!
Mackenzie Hendrickson
Mackenzie Hendrickson
July 24, 2020.
I couldn’t recommend Alexis (massage therapist) enough. She is kind, professional and knowledgeable every time I see her. She makes me feel comfortable and is mindful of aches and spots on my body that might need more or less attention. I feel so relaxed every time I leave and never want the massages to end. She’s great and I highly recommend her!
brian jones
brian jones
July 16, 2020.
The reopening protocols that Nutriformance have implemented are identical to those we are currently using in the professional sports world and my confidence is such that I am completely comfortable bringing my 8- year old son in on a weekly basis to continue his training. The awareness of the staff and their sensitivity to our current health situation are of the utmost priority, based on my observations over the last couple of weeks. If you are an athlete looking to gain a competitive edge over your opponents, a young athlete trying to refine your basic athletic qualities or an adult just looking to stay healthy - I would make Nutriformance my first call. Brian Jones Goalkeeping Coach Saint Louis FC USL Championship
lisa bernstein
lisa bernstein
July 15, 2020.
Clean and professional. Could not ask for better trainers, Pilates instructors, and staff. Great massages !