Refinery Fitness

Portland Small Batch Fitness

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Self Care Checklist

September 6, 2020 by Teri Sprouse

Self-care has been a frequent topic of conversation in the last week between my clients and me.  I have noticed that many of my clients are feeling extremely stressed and overwhelmed with the ongoing pandemic layered on top of the social unrest happening in Portland.  While it may feel as if we have no control […]

Filed Under: Uncategorized Tagged With: Exercise, food, healthy food, nature, relaxing, rest, self care, Sleep

Tips for a Better Nights Rest

August 21, 2020 by Teri Sprouse

With anxiety and stress running high right now, many people are experiencing struggles with their sleep.  Sleep is so important to our overall health; it is imperative to make it a priority.  Here are a few ideas to help you sleep like a baby. Expose your body to natural sunlight in the morning.  It will […]

Filed Under: Uncategorized Tagged With: espsom salt, Exercise, insomonia, Magnesium, meditation, reading, rest, Sleep, sunlight, yoga

Five Reasons to Get Your Sweat On

June 29, 2020 by Teri Sprouse

After months of being stuck in our houses and having our routines disrupted, the world is finally starting to open.  While we still need to be careful to stay healthy, restarting our fitness routines will go a long way to establishing our new normal.  I cannot wait to return to the gym and I love […]

Filed Under: Uncategorized Tagged With: anxiety, bone health, depression, Exercise, heart rate, immune system, mood, muscle mass, social interaction, strong bones, weight bearing exercise, weight loss

Keeping Busy

April 12, 2020 by Teri Sprouse

Many of us have suddenly found ourselves with much more time on our hands than we usually have.  This extra time is leading many to feel stressed out and overwhelmed.  Our social supports and usual structure have been ripped away which has led everyone I have talked with to some restless nights.  One trick to […]

Filed Under: Uncategorized Tagged With: cooking, Exercise, reading, sleeep, Sleep, social

Avoiding the Quarantine 15

April 5, 2020 by Teri Sprouse

Lately, I have been hearing a great deal of talk about the fear of the Quarantine 15.  Similar to the Freshman 15 we were all warned about when we went to college, the Quarantine 15 is the concern about gaining weight in this time of overwhelming stress and anxiety.  While it is true this time […]

Filed Under: Uncategorized Tagged With: bikes, Exercise, Fiber, food, fruit, mindful eating, protein, stairs, vegetables, vitamins

Protecting Your Immune System

March 30, 2020 by Teri Sprouse

Last week I talked about foods to include to protect your immune system.  This week I want to talk about some actions we can take to stay healthy and sane during this time of quarantine. This time is most likely going to be challenging for most of us.  Our activities and interactions with others have been severely […]

Filed Under: Uncategorized Tagged With: Exercise, fruit, immune system, Positive Thoughts, Sleep, veggies, vitamins

Four New Year’s Resolutions You Can Keep

January 4, 2020 by Teri Sprouse

Now is the time when people start to set resolutions for their new year.  Weight loss, eating healthier and exercising are common intentions this time of year.  Unfortunately, most people set resolutions that are too restrictive and unsustainable, leading them to abandon their plans within a few weeks.  Below are four intentions that most people […]

Filed Under: Uncategorized Tagged With: Exercise, fruit, movement, New Year, new years resolution, plants, Sleep, vegetables

Amp Up Your Health

June 25, 2019 by Teri Sprouse

Amp up Your Health Clients frequently ask me for a down and dirty guide to helping improve their overall health. And while there are many factors I think they could focus on, in my opinion, the following five factors are the most important. Vegetables and Fruits:  Remember the old adage of eating the rainbow.  Fill […]

Filed Under: Uncategorized Tagged With: Exercise, fruit, movement, photonutrients, rainbow, veggies

Cortisol Craziness

June 5, 2019 by Teri Sprouse

Cortisol Craziness In this hectic, busy world, people often live in a state of constant stress.  The continual running from activity to activity with little time left for sleep and just relaxing forces our bodies into triggering the “flight or fight response”.    The flight or fight response is great when we are faced with life […]

Filed Under: Uncategorized Tagged With: anxiety, Cortisol, depression, Exercise, Sleep, Stress, weigh gain

Carb Crazy

February 20, 2019 by Teri Sprouse

Carbohydrates have an especially important role in providing the energy needed for exercise and life.  Carbs are the most easily used source of fuel for your body and can be found in fruit, vegetables, grains, beans and dairy products.  Carbs are also important in the metabolism of fat for energy. Fat, protein and carbohydrates provide […]

Filed Under: Uncategorized Tagged With: carbohydrate, clycogen, Exercise, fat, fruit, macornutrients, pasta, potatoes, protein, recovery, Sugar, vegetables

Reasons to Move Your Body

January 6, 2019 by Teri Sprouse

Exercise is one of the most important ways that you can take care of yourself.  Find something  that you can make a regular part of your life,  you enjoy participating in and then engage in that activity for at least 30 minutes a day.  You can divide the 30 minutes up throughout the day.  Just […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: bone density, depression, endorphins anxiety, Exercise, Sleep, Stress, Toxins, weight

Ideas to Manage Stress

October 8, 2018 by Teri Sprouse

We live in a stressed out anxious world these days.  Most of my clients report feeling stress on a daily basis.  Unfortunately, chronic stress increases the risk of sleep issues, systemic inflammation and chronic disease.   Adding daily strategies to combat stress is one of the most important steps you can take to improve your health.  […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: alcohol, control, drugs, Exercise, healthy, pet, positive, Sleep, Stress

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4803 Northeast Fremont
Portland, OR 97213 | Map
503-593-7035

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