W.I.T.H. Newsletter
Wellness Incentive to Health
Get WITH it!
December 2013
We are so excited to have you as a member! Thank you for joining our team here at WITH Performance.



We are happy to announce a NEW "WITH Performance Menu" at LePeep caf�, which is right next door starting December 17, 2013!



Holiday Special: 
Two Turtle Doves: If any duo (couple, workout partners, mother-daughter, etc.) sign up between now and Dec 31st, BOTH initiation fees are waived, BUT they MUST sign up together!
Holiday Hours:
Closing early at 2p.m. Tuesday, December 24th
Closed Wednesday, December 25th
Late opening at 7a.m. Thursday, December 26th
Closing early at 2p.m. Tuesday, December 31st
Closed Wednesday, January 1st 
Late opening at 7a.m. Thursday, January 2nd
Remember!!!! When you refer a friend, you receive a FREE
CPro session!
Advice from Justin


Say "Bah-humbug" to the Holiday Weight Gain

Justin Robinson, MA, RD, CSSD, CSCS (W.I.T.H. Performance Dietitian)


The holidays bring about numerous challenges ... crowds ... cold weather ... finals ... the same 12 Christmas songs playing every place you go ... keeping off those few extra pounds ...


... To help with the latter of these issues (since you cannot do much about the formers), I have compiled a short list of tips to help manage your weight during this holiday season and into the New Year.


1)      Follow the 80/20 Rule. This means, you should eat wholesome, nutrient-dense foods 80% of the time and "live a little" the other 20%. In order to achieve this, and not make it 80/20 the other way, you will need to do some planning (a few minutes of planning today can save you a lot of calories tomorrow). For example, if you know that you are attending a holiday party on Saturday night, I suggest being more strict about your food choices all day Friday and during the early part of Saturday, so that you may fully enjoy Saturday night - as food, drinks, friends and family should absolutely be enjoyed!

2)      Add Credit to your Energy Bank Account. Try exercising BEFORE splurging, think of it as adding credit to your account rather than a debt you will have to pay later. We all have great intentions of "burning off" desserts after the fact, but when life gets in the way, we have a tendency to fall short on those intentions. Do your best to accumulate at least 30 minutes of activity early in the day - especially on those days with a "20% meal" on the horizon.

3)      Don't Drink your Calories. The number one way to gain weight is to drink your calories . . . the number one way to lose weight is to replace sodas, juices, milk, lattes and alcohol with water or unsweetened tea or coffee. Without trying, most Americans can easily accumulate 500 Calories per day from beverages, which could lead to as much as 50 pounds of weight gain in a year. I recommend keeping your calories on your plate, rather than in your cup, it is more nutritious and fulfilling that way. Do your best to avoid diet drinks as well, as artificial sweeteners are mostly unhealthy. Believe it or not, a teaspoon or two (not six) of honey or sugar is healthier than sucralose (Splenda), acesulfame potassium, saccharine or aspartame.

4)      Choose your 20% Wisely. I personally despise low-calorie desserts. Whereas some people will choose a relatively healthy dinner followed by fat-free or mini desserts, my preference is to eat skinless turkey breast with sweet potatoes (cooked without butter or brown sugar), and a kale salad (lemon juice, salt & pepper for dressing) so that I may enjoy a regular portion of a full-fat, home cooked brownie and a local IPA. You make the choice - either cut out the high fat gravies, dressings, cheese and limit servings of starchy foods OR eat the 100-calorie cheesecake slice. It is also okay to say "no" to some foods and indulge on ones you really want, not the ones you feel you have to try.

5)      Enjoy a Sit-Down Meal. Research supports the fact that we actually eat less when we are engaged in conversation around a dining table rather than mindlessly eating during an all-day munch fest. Keep food in the kitchen, not in front of the TV or on the dining table and make your plate in the kitchen, then eat a single helping while talking to friends. Finish the conversation and drink a glass of water before deciding if you want seconds.


Above all, please enjoy the holidays responsibly. Food is a wonderful, integral component of our lives and should never carry the stigmas of "wrong" or "bad"; it should enhance our social gatherings, warm our bellies, and contribute to great memories.


Cheers to a Happy Holiday Season!




In This Issue
Holiday Side Dish
Holiday Drink
WITH Monthly Challenge
Upcoming Events
How to Avoid Holiday Weight Gain
Member Testimonials

Get "WITH" it!! It's exactly what you do during training sessions. As an individual who has never had a personal trainer or taken the time to do a structured workout, I was reluctant to join WITH. I have just completed my 8th session and I can truly say I have been missing out and wish "WITH" was around last year.  I find myself doing workouts, movements and stretches that I would never do at the gym, let alone think about. It's truly a great environment and fun experience during every workout.


Jason Sanford


"Feeling strong, walking tall, and running better."

Since joining WITH Performance, I am pleased to say that I have seen positive changes in only the first thirty days.

First, at my age (65) balance is very important. I am able now to do exercises that require balance with ease.  Many of the exercises have helped me walk taller with confidence. The coaches all watch to make sure I keep my head up.

My strength has increased allowing me to bike stronger and run longer distances. These areas of concentration are so important in training for Ironman CDA.

I am so grateful that WITH Performance has arrived in our town. The coaches are all professionals.  I love the state of the art facility and equipment.

I recommend WITH to everyone!

Tom Aylward 11/22/2013

My husband joined for the fabulous view and his own treadmill.... 
I'm at W.I.T.H. because I work harder here than anywhere else. The coaches encourage me to challenge myself and keep a constant watch on my performance. 
Shawn has a talent for keeping workouts fun and maximizing my hour!
Nid Moody 11/25/2013
Featured Recipes
Green Bean Casserole with Shallot Crumb Topping

Who says mom's old fashioned green bean casserole can't be made healthy??

Servings: 8
Serving Size: 1/8
Calories: 160
Protein: 7g
Total Fat: 6g
Carbohydrates: 22g
Fiber: 4g
Sugar: 2g
Sodium: 280.5 (without salt)


2 lbs green beans, cut in half, trimmed and washed

For the topping:

1 tbsp olive oil
1 cup shallots, finely diced
1/2 cup seasoned breadcrumbs
1 tbsp grated Romano or Parmesan cheese
1/2 tsp dried thyme (or 1 tsp fresh)

For the green beans:

1 tbsp olive oil
1/3 cup shallots, minced
16 oz sliced mushrooms
1/4 cup flour
1 cup reduced sodium chicken stock (or vegetable for vegetarian)
1 cup 2% milk
1/4 cup grated Pecorino Romano cheese
Boil a large pot of water, when boiling add green beans and blanch for 2 minutes (or 6-8 minutes if you like them softer). Drain in a colander and rinse under cold water to stop them from cooking.

Meanwhile make the topping, heat a medium-sized skillet over medium heat.  Add the shallots and saut� about 3-5 minutes, stirring occasionally until golden brown. Reduce heat to medium-low, add breadcrumbs, grated cheese and thyme; saut� until golden brown, about 5-6 minutes, stirring frequently, careful not to burn.  

Preheat the oven to 375�. Lightly spray a 13 x 9 inch baking dish.

Heat oil in a large saut� pan over medium-high heat. Add shallots and saut� 1 to 2 minutes. Add mushrooms, season with salt and pepper and saut� 6-8 minutes, stirring occasionally. 

Sprinkle flour over the mushrooms, stir constantly for about a minute, then slowly add chicken stock, then milk. Bring to a low boil, and cook stirring occasionally until thickened, about 3 minutes. Stir in Romano cheese.

Add blanched green beens and mix well, season with salt and pepper as needed; pour into prepared baking dish.Top with toasted bread crumbs and bake about 30 minutes.

Lightened up Holiday Eggnog

Love the smooth, rich, creamy taste of eggnog for the Holidays, but hate all the calories? 
Try this lightened up variation of the festive drink this Christmas!

Servings: 7
Serving Size: 1/2 cup
Calories: 106.7
Protein: 5.3g
Total Fat: 2.5g
Carbohydrates: 15.3g


3 cups 1% milk
1 vanilla bean
2 large eggs
1/3 cup sugar
1 tsp cornstarch
freshly grated nutmeg, for garnish
spiced rum or bourbon

Heat 2-1/2 cups milk in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and simmer over medium heat.

In a large bowl, whisk the eggs, sugar and cornstarch until it turns light yellow.

Temper the eggs by gradually pouring the hot milk mixture, about 1 cup at a time, into the egg mixture, whisking constantly (this is important, otherwise you'll make scrambled eggs). Pour the mixture back into the pan. Place over medium heat and stir constantly with a wooden spoon until the eggnog begins to thicken, about 6-7 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Remove the vanilla pod, let it cool and transfer to a pitcher, chill until ready to serve.

Spike the eggnog with liquor, if desired and garnish with nutmeg.

WITH Monthly Challenge
Our monthly challenge has become quite the competition! Thank you to all the members participating. If you haven't started yet, today is the perfect day! Just let us know and we will look up any previous mileage since November 20th and get you locked in. There are some awesome prizes, so jump on board soon!
Log the most miles between now and the end of the year. Mention the challenge to the receptionist and we will start your log.  The mileage will be tracked between ALL ESD equipment (treadmill, eliptical, and bike). Feel free to come in and use any of the ESD equipment, just make sure and check at the front desk for availability.
Top 3 for BOTH male & female 
1st Place - $150 prize
2nd Place - $100 prize
3rd Place - $50 prize

Come down to check out the latest member mileage.

Just to give you a little idea of the AWESOME prizes, here are a list of the sponsors so far with more to come in the next month

Fleet Feet
Studio 1020
Sports Cellar
Solar Flair
Bullman's Pizza
Texas Roadhouse
Quick reminder to current members: The ESD Equipment is available for use during regular business hours, so please feel free to come in during non-scheduled session times to rack up some extra mileage


Velocity - Total Body Strength
Wednesdays at 6p.m.

Group Trainer Rides - Get in those long winter rides with a little push from fellow athletes.
Saturdays 8a.m.


The W.I.T.H. Performance Team
Featured Article
With Thanksgiving behind us, it is nice to get back into that healthy routine, but then BAM! its Christmas in just a few short weeks!

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