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!
Advice from Justin

Focus on the positive for this New Year!


It seems as though when January 1st rolls around, many of us tend to accentuate the negative when making resolutions - what we need to change in our lives . . . what we should do less often . . . what types of foods and drinks we should eliminate . . . at W.I.T.H. Performance, we recommend "addition by addition."


For this New Year, try setting GOALS instead of resolutions.


For example, instead of "not eating junk food" (and having that last no more than a month), determine new tasks or attributes your life lacks and find ways to incorporate them - read more books, cook your own food, call friends and family on the phone, exercise more, relax more, sleep more . . . if you make time in your life for those, you will have far less time for junk food, alcohol, television, and/or Grumpy Cat videos.


Whether you are saying "sayonara" to disappointing 2013 or toasting to the best year of your life . . . make it a memorable, productive and POSITIVE 2014!  

In This Issue
Artichoke Shrimp Pasta
Blueberry Banana Shake
Upcoming Events
Calorie Burn - Overestimated
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



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

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
Featured Recipes
Artichoke Shrimp Pasta

Time to start carbo-loading with a delicious pasta dish before a long bike or run.

Try this healthy dish!


Serves: 1
Cook Time: 25 min.
Calories: 517
Protein: 38g
Total Fat: 18g
Sat. Fat: 3g
Carbohydrates: 48g
Dietary Fiber: 8g


1/4lb pre-cooked shrimps
1oz chicken broth
1/4 bunch blanched broccoli
1/4 cup pesto sauce
1 1/2 cups cooked pasta
2 artichoke hearts
1/4 cup roasted red peppers, chopped


1.  Blanch a 1/4 bunch broccoli
2.  Cook 1 1/2 cups of whole wheat pasta as directed on the box
3.  Drain one can of artichoke hearts and rinse off two of the artichoke hearts. You won't need the other artichoke hearts, so store them for later use.
4.  In a large pan, saute the two artichoke hearts, 1/4 cup of roasted red peppers (chopped), a 1/4 cup of pesto sauce and 1 ounce of chicken broth over medium heat
5.  Add in the cooked pasta
6.  As it heats up, add a 1/4lb of pre-cooked shrimp.  Remove from heat when shrimp is fully heated
7.  Season to taste

Blueberry Banana Shake

Not a big fan of early morning breakfast? Try this quick, easy, loaded with health shake!

Serves: 1
Prep Time: 5 min.
Calories: 405
Protein: 17g
Total Fat: 7g
Sat Fat: 2g
Carbohydrates: 72g
Dietary Fiber: 7.5g

10oz Vanilla Soy Milk
1/2 cup frozen blueberries
1/2 banana
1 cup low-fat blueberry yogurt
1 tsp Metamucil (unflavored)

1.  In a blender, combine 10oz vanilla soy milk with 1 cup low-fat blueberry yogurt and 1 tsp Metamucil
2.  Add in 1/2 of a banana and 1/2 cup frozen blueberries
3.  Blend until shake reaches desired consistency


FREE Nutrition Clinic!

What: A nutrition class for endurance enthusiasts
When: January 7, 2014 @ 6p.m.
Where: WITH Performance
Featuring Justin Robinson
Justin comes to us from Athletes' Performance where he was the head dietician for the LA Dodgers as well as for the Major League Baseball Club.  He has worked with professional athletes in a variety of sports, including elite marathoners and triathletes.
The W.I.T.H. Performance Team
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