W.I.T.H. Newsletter
Wellness Incentive to Health
Get WITH it!
March 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
Eat a rainbow often!
Aim for 3 colors on your plate
 

Aim for 3 colors on your dinner plate every night this week.  Eating a variety of colors is not only pleasing to the eye, but it also provides the body with natural forms of vitamins, minerals and antioxidants that help to repair and protect your body.

 

Make sure there are 3 colors on your plate coming from fruits and veggies. 

In This Issue
Nutrition Advice
Testimonials
Beef and Guinness Stew
Shamrock Green Smoothie
7 ways to slim down the Irish way
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
02/06/2014

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
01/29/2014


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
1/8/14
Featured Recipes
Beef and Guinness Stew

What better way to prepare for St. Patrick's Day!

 

Serves: 8
Cook Time: 3hr 18 min.
Calories: 365
Protein: 25.3g
Total Fat: 19.4g
Sat. Fat: 5.7g
Carbohydrates: 18.8g
Dietary Fiber: 3.6g
  
Ingredients:

3 tbsp canola oil, divided
1/4 cup all-purpose flour
2lbs boneless chuck roast, trimmed and cut into 1-inch cubes
1tsp salt, divided
5 cups chopped onion (about 3 onions)
1 tbsp tomato paste
4 cups fat-free, low-sodium beef broth
1 (11.2-ounce) bottle Guinness Stout
1 tbsp raisins
1 tsp caraway seeds
1/2 tsp black pepper
1 1/2 cups (1/2-inch-thick) diagonal slices carrot (about 8 ounces)
1 1/2 cups (1/2-inch-thick) diagonal slices parsnip (about 8 ounces)
1 cup (1/2-inch) cubed, peeled turnip (about 8 ounces)
2 tbsp finely chopped fresh flat-leaf parsley
1. Heat 1 1/2 tbsp oil in a Dutch oven over medium-high heat. Place flour in a shallow dish. Sprinkle beef with 1/2 tsp salt; dredge beef in flour. Add half of beef to pan; cook 5 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 1 1/2 tbsp oil and beef.

2. Add onion to pan; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and beer, scraping pan to loosen browned bits. Return meat to pan. Stir in remaining 1/2 tsp salt, raisins, caraway seeds and pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and bring to a boil. Cook 50 minutes, stirring occasionally. Add carrot, parsnip and turnip. Cover, reduce heat to low, and simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vegetables are tender. Sprinkle with parsley.


Shamrock Green Smoothie
 
Start your St. Patty's Day off right with this delicious green smoothie!
  

 
Serves: 3
Calories:201
Protein: 8.5g
Total Fat: 5.9g
Sat Fat: 1.7g
Carbohydrates: 31g
Dietary Fiber: 1.8g

Ingredients:

1 frozen ripe banana
1 cup 1% low-fat milk
1/2 cup kale
1/2 tsp vanilla extract
1/4 t mint extract
ice cubes
Recipe:

1. Place banana in freezer; freeze until firm (about an hour).
2. Combine banana and remaining ingredients in a blender; process until smooth. 
3. Serve immediately.
  
Sincerely,
  
The W.I.T.H. Performance Team
 
Featured Article


  
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