Fitness: Nutrition Series

16 Years & Up

Topic Sec.#   Day Date Time Trainer
Mindful Eating 01 Sat. 1/13 9:00 – 10:15am Nicole
Goal Setting 02 Sat. 1/20 9:00 – 10:15am Nicole
Healthy Swap Part 1 03 Sat. 1/27 9:00 – 10:15am Brooke
Lose Fat/Gain Muscle Part 1
“Body Recomposition”
04 Sat. 2/3 9:00 – 10:15am Doris
Lose Fat/Gain Muscle Part 2
“Meal tracking, Scales & Macronutrients”
05 Sat. 2/10 9:00 – 10:15am Brooke
Lose Fat/Gain Muscle Part 3 – CANCELLED
“Peri, Post and Menopausal Women”
06 Sat. 2/17 9:00 – 10:15am Doris
Healthy Swap Part 2 07 Sat. 2/24 9:00 – 10:15am Nicole
Nutrition Labels, Ingredients & Food Shopping 08 Sat. 3/2 9:00 – 10:15am Brooke
Protein & Supplements 09 Sat. 3/9 9:00 – 10:15am Doris
Sleep & Managing Stress to Get Results 10 Sat. 3/16 9:00 – 10:15am Brooke
Healthy Swap Part 3 11 Sat. 3/23 9:00 – 10:15am Nicole

Wellness from the Inside Out: A specialized nutrition series to help you start the New Year with a healthy mind and body!

Our Certified Personal Trainers will cover topics including Goal Setting, Reading Nutrition Labels, Body Composition and much more. Gain the knowledge and tools to make sustainable changes in your life by reframing your mindset and replacing routines you’d like to change with healthy habits. Learn how becoming mindful, making a few healthy food swaps and adding exercise and meditation can change the way you feel and your entire outlook. Register for one or more sessions individually, or sign up for ALL sessions and GET ONE FREE!

Fee: $22/$25 per session; $220/$250 for all sessions (one session FREE)!

 

Mindful Eating: Life is busy, and we often power through each day without giving much thought to our eating routines. We react to our environment instead of responding with awareness and using our senses. We rush through meals on-the-go, or eat lunch at work in front of computer screens. All of these factors affect the food choices we make and the eating habits we form. Learn what Mindful Eating means and how taking a more thoughtful approach can help you lose weight, increase awareness of hunger and fullness, reduce stress, improve digestion, decrease overeating and binge eating and increase your enjoyment and satisfaction with food. This workshop provides the tools needed to make healthier food choices and habits to last a lifetime.

Goal Setting: Are you struggling to achieve your goals or even how to set them? Does life get in the way when you do set goals? Maybe you’ve experienced a lapse in progress causing a negative thought spiral that discourages you from staying on track. Learn how to define, decide and achieve your goals based on your vision and values. This workshop will help you define what is most important to you, understand what you want to achieve, overcome the barriers that get in the way, reframe thought distortions when lapses occur and break your goals into bite-sized pieces using the SMART goal methodology. Let us help you pave a simple, attainable path to success.

Healthy Swap Part 1: Small changes to your everyday food choices can make a huge impact on your health! Including more plant foods in your diet increases energy levels, provides satiety and helps prevent disease. It’s easier than you might think! In this hands-on workshop, we will make a popular meal using a few “healthy swaps” to make it more nourishing while tasting delicious!

Lose Fat/Gain Muscle Part 1 “Body Recomposition”: Are you unsure how to begin your health and fitness journey? Conflicting messages in popular media about food and exercise can leave you feeling confused and discouraged. Losing fat and gaining muscle is an achievable goal, and we can help you start the process. This first of 3 workshops introduces Body Recomposition, a fitness and dietary approach that combines the dual objectives of losing weight and gaining muscle. We will share a science-backed approach to changing body composition and help you understand how to identify fads and misinformation. Learn how Body Recomposition benefits all ages and fitness levels, and walk away with an understanding of macronutrients, energy balance, nutrient density and caloric density vs. nutrient density.

Lose Fat/Gain Muscle Part 2 “Meal tracking, Scales & Macronutrients”: Are you ready to take your nutrition to the next level? In this second of three workshops focused on losing fat and gaining muscle, you will learn how to track what’s going in your body! This class will begin with a review of macronutrients and help establish basic percentage goals needed for fat loss. Everyone will learn how to use a food scale to accurately measure food portions and explore some popular apps that are available for food tracking.

Lose Fat/Gain Muscle Part 3 “Peri, Post and Menopausal Women”: While many people struggle with fat loss and muscle gains, women face unique challenges during perimenopause and menopause, and meeting body composition goals can be extremely difficult. Women in this phase of life often feel like they are constantly hitting walls. This class provides the latest, evidence-based information and tools specifically designed to help you through your menopausal wellness and fitness journey, including topics like hormones, sleep, stress, nutrition and exercise.

Healthy Swap Part 2: Small changes to your everyday food choices can make a huge impact on your health! Including more plant foods in your diet increases energy levels, provides satiety and helps prevent disease. It’s easier than you might think! In this hands-on workshop, we will make a popular
meal using a few “healthy swaps” to make it more nourishing while tasting delicious!

Nutrition Labels, Ingredients & Food Shopping: How often do you read the nutrition labels on the back of your favorite food products? Do you feel confident in choosing the best options when comparing labels? This class will dive into how to read food labels so you know exactly what you are putting in your body. We will then start to compare the nutrition labels of some popular snacks and make the best choice based on using that nutrition label knowledge.

Protein & Supplements: Supplementation is a huge industry and can be daunting. This class will shed light on which supplements may help your fitness levels, fat loss and general wellness. You will learn which supplements, including protein, are not worth your money and which supplements are worth every penny.

Sleep & Managing Stress to Get Results: You’re doing all the right things: you’re working out, eating healthy and still not seeing the results you want. We get it! In this class, we will dive into areas that could be holding you back, including sleep, managing stress and more. We will connect all of the pieces to help you achieve the results you are seeking.

Healthy Swap Part 3: Small changes to your everyday food choices can make a huge impact on your health! Including more plant foods in your diet increases energy levels, provides satiety and helps prevent disease. It’s easier than you might think! In this hands-on workshop, we will make a popular meal using a few “healthy swaps” to make it more nourishing while tasting delicious!

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