Top 5 Post-Yoga Meal Ideas From A Nutritionist

Yoga is a hard class to prepare for, nutritionally. In theory, it is a strength training class, but you’re heart rate stays elevated the ENTIRE TIME! You don’t want a full stomach before you take class, and you probably won’t be dying to eat something directly after class. How do you stay consistent with your diet when this great addition to any fitness regimen is so physically demanding and limits nutrition?

Here’s a great snippet from an article we stumbled upon detailing a great post-workout meal for a morning yoga class! Check out the other options for afternoon and evening classes!

If you are doing your asana between 4-8am, you most likely took to your mat on a relatively empty stomach, or a totally empty stomach. After class, I recommend re-hydrating first with at least ½ a liter of water. Then tuck into something with a little protein, a little fat and a little carbohydrate. This can look like:

  • Some scrambled tempeh with coconut oil and sprouted toast and veggies,
  • A smoothie with fruit, greens and chia or hemp seeds,
  • A few bananas with a handful of almonds and stir-fried greens,
  • A bowl of oatmeal or quinoa cooked in almond milk with berries and walnuts

Here you are going to want something complete and balanced to fill you back up from your practice, and give you what you need to make it to lunch (or mid-morning snack).

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Benefits of Yoga

You’ve heard about yoga, you’ve even been to a class, but is it really going to help you? What are the benefits of yoga? If you’ve been asking these questions, this post is for you. Today we’ll be sharing some of the benefits, both mental and physical that you’ll receive from the intense stretching and meditation that comes from doing yoga.

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Home workouts not working out? Gym will treat you better!

Did you set up a fancy home gym with all the equipment you thought you’d ever need? Did you feel confident you’d end up spending more time working out from the comfort of your own home? Have you since found yourself dusting off that expensive equipment or using it to hang your fresh laundered clothes? Don’t fret. You are not alone.

Many have set out to create their very own home workout wonderland but find themselves working out less. That’s because the gym offers benefits that cannot be rivaled by home workouts.

Sense of Mindfulness – Often when we workout at home we do not experience enough separation from our real lives. The simple act of going to the gym forces focus and concentration on your workout and your body.

Sense of Community – Going to a gym allows you to surround yourself with people who provide free motivation. You also have a stellar opportunity to make friends, network, and get involved in the fitness community. Just seeing others put forth effort into physical activity will motivate you to put forth as much effort, if not more.

Sense of Fulfillment – At home no one is watching you (except maybe your four-legged friends). This makes it incredibly easy to slack off. At the gym, you’re surrounded by a community with the common goal of bettering themselves. Your subconscious ego kicks in and, by nature, you work harder.

So, if you left the gym in hopes of better results from your at-home workouts and find yourself less than impressed, give the gym another shot. You might just find that it fills that hole in your pulmonary pumper after all. Making the drive to the gym can be an integral part of your fitness regimen. You make “fitness” a destination. During your drive, you shift your mindset towards a more disciplined state. You know what’s ahead, and you’re ready for it!

Even if you just planned on performing cardio at home, switching back to primarily gym workouts will add that BOOST to your workout that we all need!

To get started, contact us!

MS and Weightlifting? Absolutely! 5 Reasons Why Lifting Can Lead to a Healtheir, Happier You

When David Lyons was diagnosed with MS at the age of 47, like many who receive a chronic diagnosis, it sent him into a tailspin. Numb from the chest down, David had a choice. He said he could take his MS lying down… or fight it like David fought Goliath. This prompted Lyons to become both David and Goliath, beginning a weightlifting regimen that would help him go on to win a title in a bodybuilding contest, devoting himself to a lifetime of good health and fitness.

If you have MS too, there is plenty of new research out there that suggests that not only is weightlifting safe for MS patients, it is also highly beneficial. From improvements in your overall health to mood boosting perks, here are 5 reasons why lifting can lead to a healthier and happier you…

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Simple Meal Plans Can Increase Energy and Promote Weight Loss

Most people think of dieting and eating healthier foods when they think of the words “meal plans“. One of the most important and often overlooked aspect of meal plans is the concept of scheduling your meals and snacks for the greatest health benefits. For many people, the pitfall in their dietary or eating habits is not necessarily that they eat bad foods or the wrong types of food, but that they consume too many calories at once, or at the wrong time of day.

Ideally, the best way to keep your energy up and your metabolism at peak efficiency is to eat 6 smaller meals or snacks instead of the traditional “three meals a day”. There are several benefits to eating on a six meal schedule. Your blood sugar will remain at a more stable level throughout the day. This is most important for people over 40 years of age, when the highest potential of developing Type 2 Diabetes occurs. On a six meal schedule your metabolism works at an optimal peak, which could potentially lead to weight loss without any other lifestyle changes such as exercise. Ideally, healthy diet and exercise go hand in hand when a person is trying to lose weight, but even a small increase in metabolism can shift things in favor of your weight loss goals.

In addition to increased metabolism, meal plans featuring a six meal schedule will help to keep your energy up throughout the day. Fewer peaks and valleys in your blood sugar level will help ease or eliminate those morning, afternoon, and evening crashes one feels in between meals. Many people who eat on an erratic schedule consume too many calories late at night, and wake up without hunger and skip breakfast. Healthy meal plans that break up your caloric intake throughout the day prevent overeating late at night and waking up feeling sluggish and still full. Skipping breakfast allows that sluggish and bloated feeling to persist and keeps your energy low, which actually makes the body struggle to conserve its fat reserves. Waking up hungry allows a person to take in one of their biggest meals early in the day. This offers the body the longest amount of time to metabolize and use those calories, and provides energy for the body to function early in the day.

Contact us for more information on how scheduled meal plans can promote a healthier lifestyle and assist with your particular fitness or health goals.

7 Foods That Help You Fall Asleep

Sleep, along with proper nutrition, is crucial to recovery. Not only for day-to-day life, but also progression with your training regimen. Let’s face it: Sometimes falling asleep can be difficult. There is nothing worse than a long day ahead of you, with a restless night behind you. We need all the proper rest and recovery we can get in this crazy world.

Don’t fret, though! You can find natural sleep aids in the foods we eat every day. There are other foods that can help you fall asleep besides the traditional warm glass of milk. These foods help your body synthesize melatonin and serotonin and increase these neurotransmitters’ effectiveness.


Take a serving of walnuts before bed. They’re high in tryptophan, the amino acid needed for serotonin and melatonin synthesis. These two neurotransmitters regulate your sleep-wake cycles.

Research shows that walnuts may also contain melatonin.


Lettuce contains lactucarium, which sedates the brain.


Almonds are magnesium-rich. Like tryptophan, magnesium is needed for serotonin production. Studies link low magnesium levels with difficulty falling asleep.

Calcium supplements

Calcium aids in tryptophan conversion into melatonin. This could explain why warm milk induces sleep.


Tuna is rich in vitamin B6, which is also required by your body for melatonin and serotonin synthesis.

Cherry juice

Research shows that cherries naturally boost melatonin levels.

Chamomile Tea

Chamomile tea has been found to increase glycine levels. Glycine has sedative properties, relaxing both nerves and muscles.

Chamomile tea also has healing properties. Study participants had their burn wounds heal faster subsequent to drinking chamomile tea.

If you need a good night’s sleep for a long day ahead, take these foods prior to going to bed. These foods boost melatonin and serotonin levels. These foods also have innate sedative properties and are also overall healthy.

Contact us to check out our nutritional counseling programs. We are experts in nutrition and can guide you toward your nutritional goals.




Make the Most of Your Meals With Nutritional Counseling

No one wants to eat food that is bad for them. If given a choice between delicious food that is an excellent source of energy for the body, and delicious food that will make your body feel sluggish and slow, almost everyone would choose the delicious food that is also good for you.

The problem is that most people aren’t sure what foods are best for them, and when they have tried to eat healthier foods in the past they have sacrificed taste for lower calorie options that left them craving more flavor. Healthy eating can be delicious and satisfying. Our personal trainers know that exercise alone will not give you the total body transformation you really want. We also know that an extremely restrictive meal plan that doesn’t take your personal tastes and preferences into account isn’t something you’ll be able to stick to for very long.

That’s why our nutritional counseling offers an individual approach, so you can learn all about the best foods for your body, as well as how to incorporate some of your favorite foods into your overall approach to meals. As you see your life improving, it will be easier for you to say no to the types of food that interfere with your goals. We know that when you have the correct information about nutrition you can make better food decisions for the rest of your life, and that when you pair that with exercise and commitment, you will be unstoppable.

For more information on achieving your goals and becoming stronger, healthier, more confident and more energetic, please contact us.

weight loss

How To Finally Succeed At Weight Loss

It’s June now. How are you doing with those New Year resolutions you made last December? You’re not alone if you’ve slacked off a little. In fact, many have already abandoned the weight-loss goals they set for themselves at the onset of the new year. If you started out 2015 with good intentions, but you’re now too discouraged to follow through with them, don’t lose hope. You may just be using the wrong approach. So many people believe that weight loss is like a tool, something easily picked up and put down when it has served its purpose. But successful weight loss isn’t about simply doing something until you achieve a desired number on the scale or fit into a certain dress size and then give it up.

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Meet Karen

Meet Karen Janke- a 360 member with a story to tell.  After breaking her neck in a major car accident, Karen’s life was turned upside down.  Years later she was recovered from her surgeries, but still found herself struggling to do the simplest of tasks, much less anything active.  Lucky for her, she found Melinda Prince (360 owner/trainer) and found herself right-side up and thriving.

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staying fit while pregnant

The Benefits Of Staying Fit While Pregnant

Becoming pregnant is one of life’s most exciting experiences for women. It’s a beautiful time full of hope and promise but also a time that many women worry about the unknown. Open any book about pregnancy and the list of possible side effects and complications multiply: excessive weight gain, swelling, constipation, back pain, or even the risk of gestational diabetes.

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questioning joining gym

Six Questions To Ask BEFORE You Join A Gym!

Six Questions To Ask BEFORE You Join A Gym!

You don’t settle for anything else in life, so why settle with just any gym? Ask the right questions before you join.

Gym memberships are an investment. Before you spend your hard-earned money, make sure you’re making the right choice for your lifestyle. Here are the important questions you need to ask before you sign a contract:

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Preparation Makes Meal Plans Easy And Convenient

meal prep

Prep the ingredients for your smoothie beforehand, and take it with you on-the-go.

Working out isn’t the only part of getting fit — your nutrition is incredibly important too. Creating meal plans is an easy way to make sure that you are eating healthy. A plan will ensure that you’re getting everything you need to maximize your fitness efforts. Sticking to a meal plan can be difficult, especially if you have a busy schedule. The solution? Meal prepping. Preparing your meals ahead of time is an easy and efficient solution.

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