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MESSAGE FROM THE GENERAL MANAGER – APRIL 2, 2020

MESSAGE FROM THE GENERAL MANAGER – APRIL 2, 2020

 

COVID-19 UPDATE

 

Performance Health & Fitness will remain closed until Friday, May 1st following the extension of Governor Reynolds proclamation confirmed on April 2nd that closes all fitness centers, health clubs, health spas, gyms, aquatic centers through April 30th.

 

If you have any questions, please email membership@perfther.com.

 

In health,
Brock Reed, General Manager

 

If you don’t already, please follow our Facebook page as many of our communication efforts will first appear there (in addition to this alert section of our website). To ensure you see our posts in your newsfeed, visit our profile and click on the “Following” button below our profile header video. Under “IN YOUR NEWSFEED” check “See First”. Under “NOTIFICATIONS” check “On (Highlight Posts)”.

 
 
 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Pantry Staples Recipes

Are you trying to figure out what to make with what you have in your pantry, freezer, and fridge to limit trips to get groceries?

There are many easy and healthy recipes you can make using common ingredients you have on hand. Start with simple, quick meals that only use a few ingredients. You can follow a recipe or just throw things together that you have. Think about including a protein source, colorful vegetables and/or fruits, and grains to make a well-balanced meal.

Typical Pantry Staples
Brown rice or quinoa
Lentils
Pasta
Potatoes or sweet potatoes
Canned or dried beans
Tortillas (or freezer)
Bread (or freezer)
Canned broth
Canned tuna
Bread crumbs
Jarred marinara sauce
Canned tomatoes
Nuts and nut butter
Olive oil
Salt, pepper, and spices

Typical Freezer Staples
Frozen fruit
Frozen vegetables
Tortillas (or pantry)
Bread (or pantry)
Fish and shellfish

Other things that are typical staples in the refrigerator, but can vary, especially at a time like this include fruits, vegetables, yogurt, milk, butter, cheese, deli meat, ketchup, mustard, mayo, BBQ sauce, salsa, etc. By getting a little creative, and utilizing what you have in our pantry, fridge, and freezer, you can make a balanced meal without having to buy new food frequently.

My favorite go-to easy staple meals

Pasta Your Way
Cook noodles per package directions, and drain
Add sauce of choice: marinara, alfredo, olive oil
Add protein of choice: cooked chicken, beef, shrimp, white beans, chickpeas
Add vegetables: broccoli, zucchini, carrots, bell peppers

Build-Your-Own Tacos
Cook protein of choice: chicken, beef, shrimp, fish, black beans
Cook hard or soft tortillas
Cook frozen vegetables, like bell peppers or onions
Set out toppings: shredded cheese, avocado, salsa, chopped tomatoes
Assemble tacos with your choice of fillings

Stir Fry
Saute frozen vegetables and cooked rice in olive oil
Stir in beaten eggs; cook until the egg is scrambled
Optional: add cooked chicken or steak

Customized Loaded Potatoes
Poke holes in a potato with a fork
Microwave for approx. 6 minutes
Split open and fill with choice of toppings:
Ham, broccoli, and cheese
Black beans, salsa, and cooked frozen veggies
Cooked chicken, buffalo sauce, chopped celery

Cooking and baking is a great practical life skill for kids to learn. It can also be a fun way to incorporate a math lesson for kids. Here are some ideas to get kids in the kitchen with you, or even to do alone if they are older kids.

Baked Sweet Potato Fries
Slice your fries thinly, about ¼” wide
Toss your sliced fries in cornstarch before oil
Place fries on a sheet pan in a single layer
Bake at 425 degrees Fahrenheit, flip halfway through cooking
Season if desired – black pepper, salt, cayenne pepper, or garlic powder

Tortilla Pizzas
Preheat the oven to 425 degrees F
Place the tortilla in a 12-inch cast-iron pan or baking sheet
Spread sauce evenly across the tortilla, leaving ½ inch around the edges.
Sprinkle with cheese and toppings – pepperoni, sausage, chicken, peppers, onions, arugula, basil, tomatoes, pineapple, etc.
Bake until the cheese is golden and bubbling ~ 10 to 14 minutes.

Yogurtwiches
Place a scoop of frozen yogurt between graham cracker squares
Roll the edges in chocolate chips
Freeze until firm

Fruit-Nut Treats
Make Rice Krispies Treats according to directions
Add 1/4 cup sesame seeds, 1/2 cup each chopped dried fruit, and sunflower seeds with the cereal.

Trail Mix
16oz granola or other whole-grain cereal
15oz raisins or other dried fruit
12oz M&Ms or chocolate chips
12oz nuts or seeds

Dried Fruit or Vegetables
Cut fruit in half and scoop out the seeds (if it has seeds)
Slice into 1/4-inch-thick pieces
Lay on a greased baking sheet and bake at 200 degrees F until dry~ 2 to 3 hours

What are some of your favorite simple recipes that you can make with staples? We would love for you to share!

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary