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�, which is right next door!
Remember!!!! When you refer a friend, you receive a FREE
CPro session!
WITH Welcomes New Employee
Tim Shultz
We would like to welcome Tim Shultz to our team here at WITH!
Tim is very passionate about helping others improve their quality of life through fitness and health.  


Tracy Nowoj
We would like to welcome Tracy Nowoj with Got Knots? Massage to our team here at WITH!
Tracy will be working on site at WITH Performance by scheduled appointment.
Contact Tracy at (208) 661-6425 or by email at gotknotsgotmail@gmail.com
Tracy has been a massage therapist for seven years. She received her license in Chico, California at the Chico Clinical Massage Institute. Tracy has a degree in Physical Education from Chico State University.

She gets great reward from helping people with their pain and discomfort. She specializes in deep tissue and sports massage but, she also does Swedish and Hot Stone. Tracy understands the importance of a massage because she is also an athlete and knows what it takes to keep her body healthy and at its peak performance.


Advice from Justin

The Super Bowl may rival Thanksgiving as the #1 gorging day of the year - this is not much of a problem, truly, since sustainable, healthy eating is not about being perfect 100% of the time, but following the 80/20 rule (eating well 80% of the time and enjoying unhealthy foods the other 20%).  Think of this as your nutritional "red zone" - what you do inside the 20.


Often "healthy" party or holiday recipes involve replacing your favorite foods with fat-free this or low-sodium that - which are often not worth the trade-off.  This year, the fitness gurus at www.Greatist.com have scoured the web for Super Bowl recipes that actually have flavor and are relatively easy to make:  15 Healthier Super Bowl Recipes.  I will contribute to the party myself by sharing my soon-to-be-famous lettuce wraps recipe.


As with the holidays, please enjoy food and drinks on Super Sunday, but maybe follow a "90/10" rule for the days leading and following the game, so that your nutrition and fitness goals stay within reach.


Hoping for a good game, good company, and great food this weekend!



-Justin Robinson, Registered Sports Dietitian



Lettuce Wraps



  • � Yellow Bell Pepper
  • 1 Yellow Pepper
  • 1 Anaheim Pepper
  • �-� Jalapeno Pepper
  • 1 Celery Stalk
  • 1 Green Onion Stalk
  • 3-4 Garlic Cloves
  • 1-2 tbsp Cilantro
  • � Cup Shredded Cabbage
  • 1 head lettuce (butter leaf works best, but green leaf, red leaf or iceberg will also work)
  • 1 Pound Extra Lean Ground Turkey or Chicken (97% or 99%)
  • 1 tbsp Sriracha (or other hot sauce)
  • 1 tbsp Soy Sauce (low-sodium, preferably)



  • Wash and cut (rough chop) all vegetables (except lettuce), remove seeds from peppers
  • Blend vegetables with cilantro and garlic in food processor or high-powered blender
  • Lightly brown ground turkey in large skillet
  • Add blended vegetable mix, soy sauce, and hot sauce to turkey, stirring frequently, until turkey/chicken is fully cooked and moisture has reduced
  • Wash and hand-leaf lettuce, keeping leaves fully in-tact
  • Place filling into a bowl and onto the center of a large plate; surround the bowl with the lettuce leaves
  • Serve with extra hot sauce, if desired


Makes approximately 16 wraps (serves 3-5)

In This Issue
Advice From Justin
Homemade Hummus with Pita
Chevre Date Spread
Valentine's Day gifts for that fitness guru in your life
Member Testimonials

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
In 2013 I was given the opportunity to work with Shawn Burke as he coached me for my first Ironman Triathlon.  Shawn completely prepared me for this major event but due to unforeseen circumstances with my nutrition, I did not cross the finish line.  When he explained that WITH Performance would be in place in time to train again for Ironman 2014 I could not have been more excited!  Training at WITH has been an amazing experience and I have so far logged over 500 bike miles in pre-season.  The equipment is state of the art and is helping me to work in the areas that I am weak as well as pushing me harder than ever before.  The coaches are very knowledgeable, encouraging, and are helping me to be the athlete I need to be for my goals.  I am so impressed with my results, I have signed up my 16 year old son.  I highly recommend WITH Performance for any person, of any age and ability because WITH cares about the overall health of our community!

Laura Narolski

Cancer Survivor
Featured Recipes
Homemade Hummus with Pita 

Looking for a healthy dip for game day? 
Look no further!


Serves: 8
Cook Time: 10 min.
Calories: 50
Protein: 1g
Total Fat: 3g
Sat. Fat: 0.5g
Carbohydrates: 4g
Dietary Fiber: 2g

1 can chickpeas
2 cloves garlic
12 whole pitas
1/2 tsp pepper
1 tsp grated Parmesan cheese
2 tbsp extra virgin olive oil
1/2 tsp lemon
1/2 tsp salt
1 pinch oregano
1. Place 1 can of chickpeas into a food processor with 2 tbsp of extra virgin olive oil.
2. Pulse until it creates a smooth consistency.
3. Add 2 cloves of garlic(crushed), juice from 1/2 a lemon, 1/2 tsp salt and 1/2 tsp pepper.
4. Take whole wheat pitas and brush them lightly with extra virgin olive oil.
5. Dust them with 1 pinch of oregano, 1 pinch of salt, 1 pinch of pepper and 1 tsp of grated Parmesan cheese.
6. Place them into a toaster oven on medium.
7. When they come out, slice them into 8 triangles with a pizza cutter.
8. Serve hummus with pitas for dipping( a serving is 2 tbsp of hummus and 8 pita triangles).

Chevre Date Spread
For that sweet tooth during the game.

Serves: 12
Prep Time: 20 min.
Calories: 100
Protein: 4g
Total Fat: 7g
Sat Fat: 3g
Carbohydrates: 8g
Dietary Fiber: 1g


3/4 cup dried dates
1/2 cup lite sour cream
2 tbsp 2% milk
1 tbsp salt
1/2 cup chopped walnuts
3/4 cup Chevre(goat cheese)
3 tbsp fresh basil
1 tbsp thyme
1 tbsp pepper

1. Boil 2 cups of water.
2. Place 3/4 cup of dried dates in a small bowl and pour the boiling water over top.
3. Cover date and let stand for 15 min. Drain well.
4. While the dates are sitting, stir together 3/4 cup of crumbled Chevre, 1/2 cup of lite sour cream, 3 tbsp of fresh basil, 2 tbsp of 2% milk and 1 tbsp of thyme in a medium bowl.
5. Season with 1 tbsp of salt and 1 tbsp of pepper.
6. Mix the drained dates and 1/2 cup of chopped walnuts into the Chevre mixture.
7. Cover and refrigerate until ready to serve.
The W.I.T.H. Performance Team
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