Tag Archives: supplements

Host a “Roll & Sip” House Party!

A slight spin off those paint and sip events…

Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!

Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!

Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!

All in the privacy of your home! 

$49 per person

Arden | Elk Grove | Natomas | Sacramento | West Sacramento  | Surrounding areas

The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event  in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.

(d) Yes, it’s FREE for YOU if you host 6 or more people!

Contact us today to schedule your Roll & Sip House Party!

P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!


Considerations about Dietary Supplements…

2013-10-16 10.50.15This week I was a bit stumped about what topic to discuss. Lately, I’ve engaged in several conversations about dietary supplements and their perceived purpose in our lives. Instead of delving into the infinite number of supplements in the market, I decided to create a short checklist of things to consider before taking a dietary supplement.

1. Want versus Need. It’s important to decipher if you want to take a supplement versus if you need to take a supplement. For example, you may have conducted research about a product that helps you burn body fat and suppress your appetite. Do you NEED a product to help you burn fat and suppress your appetite or do you WANT something that claims to achieve these outcomes? And is a supplement the answer or is it good old fashion exercise, a clean diet, and discipline to achieve your health goals?

Here’s another example. You have a gastric by-pass surgery coming up and your doctor has directed you to purchase a specific type of whey protein with no vitamins and low sugar. A basic whey protein shake will be used in conjunction with other methods of nutrient consumption within the post-operative healing process. Do you WANT whey protein or do you NEED whey protein?

Another common example involves iron supplements. An individual with anemia may be prescribed an iron supplement. Does this person want iron or NEED it? Most likely the answer is yes to both.

Remember, oftentimes we want a supplement and actually don’t need it and can just as easily consume foods rich in a variety of nutrients to meet our recommended daily intake requirements.

2. Prior and Current Health Conditions. Several supplements may improve or magnify a current or prior health condition. For example, you’re diabetic and want to take a supplement to help burn fat and curb your appetite. Losing weight is your intended purpose for taking the supplement, but an indirect outcome may be not eating enough food, thus significantly lowering blood sugar levels placing you in diabetic shock.

Another example relates to statin drugs (e.g., several blood cholesterol lowering drugs). A common warning on the labels of statin drugs is “do not eat grapefruit or drink grapefruit juice while taking this medication.” This is because grapefruit (a citrus fruit) negates the effectiveness of statin drugs. How does this relate to supplements? Well, some supplements are infused with citrus fruits (read the fine print) and can potentially be counter-intuitive to the drug’s intended purpose.

3. Lower and Upper Tolerable Limits. Several credible national health entities (e.g., Food and Nutrition Board, Institute of Medicine, National Academies) have defined upper tolerable limits for the majority of micro and macronutrients. Recommendations are provided for a variety of demographic groups separated by age group: children, males, females, pregnancy, and lactation.

Vitamin B-12 is a very popular nutritional supplement associated with energy. As a water-soluble vitamin, B-12 is not stored in the body and is readily excreted in urine. Also, it is important to note that vitamins do not provide energy. Instead, they help our bodies maximize nutrients that yield energy. B-12 vitamin toxicity is uncommon, but consumption of high doses may result in negative health outcomes (e.g., numbness, tingling, insomnia).

4. Medical Professional Consultation.  In my experience, I’ve noticed several people have not and do not plan to consult a medical professional prior to ingesting any type of dietary supplement. I have to admit that I have fallen into this category. Several of us search the internet for facts about various dietary supplements and are oftentimes content with what we are able to find. Although it is great to conduct research, but I encourage us all (myself included) to consult a medical professional prior to taking any supplements. It’s important to know supplements are not required to be approved by the FDA. Therefore, most medical doctors will not advocate or support the majority of supplements. 

Also, remember you have the option to ask specific questions (free of charge) about supplements and potential drug interactions with any pharmacist at a local drug store or grocery store. And of course, you can consult other medical and health professionals (e.g., medical doctor, nurse, nutritionist). Let’s all make thoroughly informed choices and do our diligent research.

5. Listen to Your Body.  Last but not least, listen to your body. Most of the time our body tells us exactly what it needs more and less of to function optimally. Together with a healthy support system and the expertise of medical and health professionals we are equipped to live a healthier lifestyle.

What’s missing from this list? What are some other things to consider BEFORE consuming a dietary supplement?

Gym Bag Challenge!

isn’t she a gem?

I’m typically not a pink person, but since it’s October, I wanted to increase awareness about Breast Health Awareness Month!

I recently read a blog post about a bag challenge. More specifically, the challenge called for participants to report on the contents of whatever bag they had on hand. I thought this was a great idea for a blog post this week.

Here’s a list of the contents of my gym bag. Enjoy!


Chewing gum – I’m a gum chewer. There’s something about chomping on a fresh piece of spearmint gum that keeps me pumped during my workout. I keep a pack in my bag.

1 Protein Bar and 2 Fruit & Nut Bars – I tend to stay hungry and these little treats stop my stomach from growling. They’re very handy on the days I take two back-to-back fitness classes and need a little snack in-between. Tip: I only eat 1/3 or a 1/2 of a bar and drink a few big sips of water. A little goes a long way when I just need something to stop me from thinking about food when I’m supposed to be focused on my workout.

Nutritional supplements (BCAAs, protein powder, & glutamine powder)Along with water, I sip on branch chained amino acids before and during my workout. This helps reduce protein and muscle breakdown. I drink a protein shake (with glutamine) within 20 minutes of my workout to help with muscle recovery and reduce delayed onset muscle soreness. Read more about what the NSCA has to say about this.


2 old pens and 1 black marker – I tend to log my workouts in a small spiral bound notebook. It’s handy to always keep a pen I don’t care about losing on hand.

Small spiral bound notebook – I log most of my workouts here. Maybe one day I will compile my workouts and get them published.

Sticky notepad – This serves as my back-up workout notebook. It also comes in handy when I need to write something down at the gym.


Lock and key – Most gyms don’t want folks carrying their bag on the floor and plus, I usually bring entirely too much stuff to not keep everything inside of a locker. I always keep my lock and key inside a side pocket of my bag. Tip: I store the key inside the lock hole so it’s easy to find both inside of my bag. I also keep the key on a carabiner that holds extra pony-tail holders, too. The carabiner makes it easy to attach to the little loop on my water bottle, too!

Two mp3 Player Cases – Just in case I want to listen to music on my larger mp3 player, I have two exercise-friendly cases to use. One goes on my arm and one can attach to my waistband. I usually use my smaller mp3 player, but I like to have music options!

Ear bud headphones – This is an extra pair I always keep in my bag just in case I forget my favorite ones. Besides not bringing socks, not being able to listen to my music playlists is the absolute worst when working out. I need my music!

Plastic bag – I can place shoes, wet clothes, clean clothes, food, or whatever in this bag. It’s my “just-in-case I need a plastic bag” bag.

Business card – Just in case I lose my bag, my identifying information is inside. Also, I may meet someone at the gym and want to share my business card for networking and follow-up purposes.


Multiple pairs of socks – For whatever reason, socks grow inside of my gym bag! I have a total of 4 pair in there! I think it’s because of the one time I made it to the gym and forgot my socks. I was so bummed. At the time, I managed to do some barefoot exercises in the group exercise room, but I was bummed about not being able to do the workout I really wanted accomplish that day. Confession: I even keep an extra pair or two of socks in my car!

Multiple head bands – Similar to the socks, I have entirely way too many head bands in my bag. I think it’s because I have pretty long dreadlocks. It is entirely way too annoying working out with dreadlocks smacking me in the face; hence, four head bands! Tip: Cut the sleeves off of old t-shirts and use them as a headband.

Extra pair of underwear – I have these just in case I forget to bring some when I shower and change at the gym. It’s also helpful to have an extra pair when I need to run errands or delay my time between my sweaty workout and shower. Hot moist environments are breeding grounds for bacteria and I definitely don’t want any of that. You might want to check out these articles (yeast infection, jock itch) about why you want to stay away from wearing warm, moist, or tight-fitting clothes for an extended amount of time. Note: I usually bring a full change of clothes when I go to the gym, but today is an “in-between half-packed bag I’m doing laundry” kind of day.

Weightlifting gloves – I don’t want to build up calluses on my hands, so I use weightlifting gloves.


lotion, deodorant, lip balm, feminine products


Since this was an off day, several items were missing from my bag…

sneakers, spinning shoes, jump rope, mp3 players, headphones, heart rate monitor strap and watch, change of clothes, sweat towel, water bottle, shaker cup, extra carabiner, certification cards, soap, shower cap, shower shoes, and probably a few other items I forgot at the time of writing this

I hope you enjoyed reading what’s in my bag. I learned three things from conducting this activity.

1. I need to reduce the amount of stuff in my bag.
2. I need to restock my bag.
3. I need to get a new bag. It’s a tad bit beat up.

So, what’s in YOUR bag?

Don’t forget, October is Breast Health Awareness Month! Find a local affiliate and get involved today.

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