W.I.T.H. Newsletter
Wellness Incentive to Health
Get WITH it!
January 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!
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

Avoiding Shady Supplements


It should be little surprise that manufacturers and marketers of nutrition supplements would "bend the truth" to make their products seem more effective.  It may surprise you though, that many common supplements are tainted with pharmaceutical drugs and other medicinal agents not listed on the label.


Why does Dr. X's Muscle Mass 500 protein powder work so well?  Because it is tainted with steroids . . .  and no government committee or organization exists to assure that it does not contain anything but protein powder.  The FDA (Food and Drug Administration) regulates food, meaning that they do check your Cherrios to make sure the label is accurate, but they do not regulate supplements.  To quote a recent article from USA TODAY:


[We] scrutinized about 100 companies that have been caught selling supplements secretly spiked with drugs and potentially dangerous chemicals since 2007. The examination found that at least 14 were run by people with criminal records beyond traffic infractions.


I realize that as amateur endurance athletes (aka "age groupers") we do not undergo testing, so we do not need to worry about a positive test.  But, we are also the group who competes to improve overall health, look better, feel better, live longer, have fun and maybe take home a medal once in a while; therefore, we should be the group who is very cautious about what goes into their bodies.


If the food label reads "Nutrition Facts", it is a food product and therefore regulated by the FDA.  If it reads "Supplement Facts", it is a supplement NOT regulated and therefore may contain other ingredients or different amounts of ingredients from those listed on the label.  I highly recommend products certified by a third party, such as Informed Choice or NSF Certified for Sport - not to avoid a positive test (which would be a concern for professional athletes) but to make sure that your supplementation protocol compliments your active, healthy lifestyle.


Please note, though, that third party labeling only ensures the label accurately reflects what the package contains, but does not necessarily guarantee a quality, effective product.  As the WITH Performance dietitian, I am happy to answer questions about specific products or set up a consultations to discuss your entire supplemental regimen.


-Justin Robinson, Registered Sports Dietitian







In This Issue
Advice From Justin
Buffalo Chicken Pizza
Chocolate-Covered Strawberry Shake
Calorie Burn - Overestimated
Member Testimonials
 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

I've never been real athletic or lived somewhere that had such an athletic driven community, until now and I love it. I've only lived here a year and half but it didn't take long for me to get the triathlon bug in me. I just finished my first Olympic distance one over the summer. I want to be an ironman some day too. I never thought I could really do it until I joined WITH. I've learned so much in a short time being there, it's truly amazing. I'm gaining muscle, endurance, knowledge, technique, and confidence!!!! I'm blown away. Everyone there is friendly, encouraging, knowledgable, and always willing to help. For the first time, I feel like I'm where I belong and that I'm progressing. WITH was love at first sight :-)

Tiffany DuPont



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



Featured Recipes
 Buffalo Chicken Pizza

Its just about game time!! Prepare this healthy version of pizza for your guests on game day. It makes a great appetizer!


Serves: 2
Cook Time: 15 min.
Calories: 360
Protein: 38g
Total Fat: 17g
Sat. Fat: 5g
Carbohydrates: 16g
Dietary Fiber: 6g

1 Flatout Multigrain with flax flatbread
1 stalk celery
3 tbsp. lite mayonnaise
2 tbsp. crumbled blue cheese
2 tbsp. mozzarella
6oz chicken
8 broccoli florets
1oz hot sauce
1/2 carrot
1.  Preheat over to 450.
2.  Shred 6oz chicken. Set aside.
3.  Dice 1 stalk of celery, shred 1/2 carrot, add 8 broccoli florets chopped. Set aside.
4. In a small bowl, combine 3 tbsp. lite mayonnaise and 1oz hot sauce.
5.  Lay flatbread on baking sheet covered with tin foil and sprayed with non stick cooking spray.
6.  Place in over for 5 minutes. Let flatbread cool and crisp.
7.  Spread mayonnaise and hot sauce mixture evenly over flatbread.
8.  Top with shredded chicken, broccoli, celery and carrots.
9.  Sprinkle 2 tbsp. mozzarella and 2 tbsp. crumbled blue cheese on top.
10. Place back in the oven for 5 minutes to melt cheese.

Chocolate-Covered Strawberry Shake
Strawberries and Chocolate for breakfast?? Yes PLEASE!

Serves: 1
Prep Time: 5 min.
Calories: 417
Protein: 34g
Total Fat: 5g
Sat Fat: 2g
Carbohydrates: 64g
Dietary Fiber: 4g

1/2 cup chocolate skim milk
1 tsp. Metamucil (unflavored)
1 cup frozen strawberries
1 packet Myoplex Lite Chocolate Meal Replacement

1.  In a blender, combine 1/2 cup chocolate skim milk, 1 tsp. Metamucil (unflavored), 1 cup frozen strawberries and 1 packet Myoplex Lite Chocolate Meal Replacement.
2.  Blend until shake reaches desired consistency

The W.I.T.H. Performance Team
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