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.



Happy almost St. Patrick's Day!
Remember!!!! When you refer a friend, you receive a FREE
CPro session!
Nutrition Advice
Eat Fats that Give Something Back

Omega-3 fatty acids improve cognition, decrease inflammation and enhance heart health.  They are considered essential because your body does not make them, you must get them through food. Omega-3's are found in fatty fish like salmon, trout and tuna as well as flaxseed and walnuts. To get the benefit of Omega-3 fatty acids, try eating fatty fish two times per week or try adding ground flaxseed to dough and batter, sprinkle on cereal or yogurt or add it to a smoothie.

In This Issue
Nutrition Advice
Beer Fondue
Shamrock Milk
How to celebrate St. Patrick's Day
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
Beer Fondue Recipe

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


Serves: 10
Cook Time: 25 min.
Serving Size: 1/4 cup (sauce only)
Calories: 183
Protein: 11g
Total Fat: 13g
Sat. Fat: 9g
Carbohydrates: 3g

1-1/2 cups fresh caulifloweretes
2 cups fresh broccoli florets
2 cups (8 ounces) shredded cheddar cheese
1 cup (4 ounces) shredded Swiss cheese
1 cup (4 ounces) shredded Gruyere or additional Swiss cheese
1 tbls all-purpose flour
1-1/2 cups Irish or nonalcoholic beer
2 tsp lemon juice
2 tbsp. Dijon mustard
1 French bread baguette (10-1/2 ounces), cubed
1.In a large saucepan, bring 4 cups water to a boil. Add broccoli and cauliflower; cover and cook for 3 minutes. Drain and immediately place vegetables in ice water. Drain and pat dry; set aside.
2. In a large bowl, combine the cheeses and flour. In a large saucepan, heat beer and lemon juice over medium heat until bubbles from around sides of pan.
3. Reduce heat to a medium-low; add a handful of cheese mixture. Stir constantly, using a figure-eight motion, until cheese is almost completely melted. Continue adding cheese, one handful at a, allowing cheese to almost completely melt between additions. Add mustard; cook and stir until mixture is thickened and smooth.
4. Transfer to a fondue pot and keep warm. Serve with bread cubes and reserved vegetables.

Shamrock Milk 
Surprise your kids on St. Patrick's Day with green milk!


8 ounces of milk (I prefer almond milk)
2 drops green food coloring
1/4 cup lucky charms

1. Mix food coloring into milk
2. Add 1/4 lucky charms to cupcake wrapper
3. Serve milk with a colorful straw and enjoy!
The W.I.T.H. Performance Team
Featured Article

Quick Links
Our Partner

Our Sponsors

Our Sponsors

Our Sponsors

Our Sponsors

Join Our Mailing List!