W.I.T.H. Newsletter
Wellness Incentive to Health
Get WITH it!
February 2014
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´┐Ż, which is right next door!
Remember!!!! When you refer a friend, you receive a FREE
CPro session!
Nutrition Advice
Break the night long fast!

Eating breakfast can help you slim your waistline and improve your likelihood of choosing nutrient dense foods. When people skip breakfast, researchers have found that their body and brain suffer all day long. Eat breakfast within one hour of waking up. Start your day off right with a lean protein (eggs, egg whites, beans, yogurt or low-fat milk), a high fiber carbohydrate (whole-wheat bread, high fiber cereal, oatmeal or beans) and a color (fruit in your cereal, oatmeal or yogurt, veggies in your eggs or omelet).


In This Issue
Nutrition Advice
Black Bean and Tomato Soup
PB&J Smoothie
8 ways to cut sugar from your diet
Member Testimonials

I have a long history of working out in gyms, with personal trainers, running Triathlons, half marathons and body building. I have been working out at WITH Performance for a month now. WITH Performance is different than anything I have ever been exposed to. They have taken me to a place that I have not experienced. WITH Performance staff members are very knowledgeable and have a variety of experiences themselves.

The traditional workout this is not! My personal goals are the priority for the staff and highly considered whether they are physical, nutritional and even more importantly, my mindset goal. Each workout is based on computer results that are personally designed for me and my stated goals. Including the cardio, giving me high intensity days and recovery day workout plans as well. There are accountability provisions in place to keep me on track too.

I observe the staff constantly involved in new training techniques and learning more themselves in order to better help us.

I really feel at home when I am there. The staff all know my name and always come and speak to me. I feel like I am living in Cheers, "where everybody knows my name".

The view of the river is breathtaking (where else can you watch Bald Eagles and flocks of geese while training) the facility is always neat and clean and the bathrooms rock!

Cathy O'Neal

WITH Performance has filled the right need at the right time as I prepare for my first Ironman. The weekly focus on strength with inclusive prehab oriented to my personal weak points makes this an invaluable service! I have been very pleased with the guided workouts as well as the ability to do bike or treadmill sessions onsite. I also look forward to the convenience of having massage and physical therapy services onsite if they are needed!
Robert Ancker

I have been with Shawn for three years before WITH.  With Shawn's support and expertise, I went from a couch potato to a 63 year old woman who ran her first marathon!  WITH Performance continues to support and motivate me to be the best I can be.
Terry Batdorf
Featured Recipes
Black Bean and Tomato Soup 

Warm up with this hearty soup on these bitter cold evenings!


Serves: 8
Cook Time: 1hr 30 min.
Calories: 261
Protein: 15g
Total Fat: 7g
Sat. Fat: 1.5g
Carbohydrates: 35g
Dietary Fiber: 12g

1 tbsp olive oil
6 cups chicken broth
1 white onion, diced
1 tbsp paprika
1 tsp oregano
1/2 tsp cayenne
1 tbsp sugar
15oz tomatoes, diced
1lb black beans
1 bay leaf
1 tbsp garlic, minced
1 1/2 tsp cumin, ground
1 tsp coriander, ground
1 tbsp salt
1 tbsp red wine vinegar
1. Simmer black bean in chicken broth with bay leaf until tender, about one hour.
2. Remove bay leaf and half of the bean-broth mixture.
3. Puree the remaining bean mixture in a pot with a handheld blender or in a food processor until smooth.
4. Return reserved beans to pot and keep warm over low heat.
5. Saute onion, garlic, paprika, cumin, oregano, coriander, cayenne, salt and pepper in oil in a skillet for 5 minutes.
6. De-glaze pan with vinegar.
7. Add tomatoes and their juice.
8. Simmer to reduce slightly and mash tomatoes.
9. Add to soup and cook another 5 minutes.

PB&J Smoothie
This vegan smoothie is a chilly blend of bananas, peanut butter, jam and almonds.

Serves: 1
Prep Time: 5 min.
Calories: 350
Protein: 11g
Total Fat: 22g
Sat Fat: 4g
Carbohydrates: 32g
Dietary Fiber: 11g


1/2 cup almond milk
1oz natural peanut butter
1/2 tsp wheat germ
1 banana, frozen
1 tbsp almonds
1 tbsp natural strawberry jam

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Drink or refrigerate immediately.
The W.I.T.H. Performance Team
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