Refinery Fitness

Portland Small Batch Fitness

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Protect Your Lungs

September 13, 2020 by Teri Sprouse

As I look out my window on Sunday morning, my yard is a smokey, barely visible haze.  I cannot believe how bad our air quality is from all the raging fires.  My heart is hurting for the people who have lost their homes or businesses in this terrible time.  Even us who are safe from […]

Filed Under: Uncategorized Tagged With: antioxidants, beets, cruciferous vegetables, Garlic, high fiber, Hydration, leafy greens, lungs, onions, water

5 Easy Tips to Improve Your Diet

April 19, 2020 by Teri Sprouse

Many of us are using this time of physical distancing to practice some form of self-improvement.  I have heard of people tackling a new language, trying new recipes or picking up a new hobby.  While this is a time of great anxiety and stress for most of us, it could also be the perfect time […]

Filed Under: Uncategorized Tagged With: alcohol, b vitamins, cucumber, fruit, Hydration, processed food, protein, veggies, vitamin, watemelon, water

Thanksgiving Survival

November 23, 2019 by Teri Sprouse

Thanksgiving is less than a week away and while many people look forward to the holidays and all they bring, others find the holidays stressful and overwhelming.  Many lament the disruption to their routines and all the temptations that come with this time of year.  If you are in the camp that becomes overwhelmed by all the […]

Filed Under: Uncategorized Tagged With: alcohol, Fiber, fruit, holidays, Hydration, vegetables, veggies, water

Resisting Sugar

June 24, 2018 by Teri Sprouse

Now that we know sugar has such a negative impact on our health, it seems important to figure out some ways to manage sugar cravings.  Many of my clients lament the almost daily struggle they experience when it comes to sugar.  There are some tricks to help reduce those cravings. Start your day with protein.  […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: Anti-Inflammatory, Exercise, fruit, Hydration, minerals, Sleep, Sugar, vitamins, water

Summertime Hydration

August 6, 2017 by Teri Sprouse

Hydration: the act or process of combining or treating with water: the introduction of additional fluid into the body With the crazy heat here in Portland this past week,  the importance of proper hydration cannot be overstated.  Our bodies require water to stay alive. Humans can survive for over 30 days without food but a […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: coconut water, dehydration, fruit, heat, Hydration, milk, Smoothies, Summer, tea, veggies, water

Tips to Survive the Holiday Party Season

November 20, 2016 by Teri Sprouse

The Holiday season is upon us and for many of us with it comes parties, alcohol and a departure from our normal eating habits!  Why is it when it is on a beautiful tray, on a table filled with other treat laden beautiful trays does food I would never consider eating suddenly sound good?  (And […]

Filed Under: Ashleigh, Nutriton Tips, Uncategorized Tagged With: appetizers, holidays, Hydration, munching, protein, snacking, veggies, water

Pack a Power Lunch

October 9, 2016 by Teri Sprouse

People often talk about breakfast being the most important meal of the day but lunch can be just as instrumental in a successful, productive afternoon.  Eating a carb loaded heavy meal mid day can mean struggling to make it through that afternoon meeting.  Instead pack a lunch design to help you coast through the day. […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: complex carbs, fruit, Healthy Fats, Hydration, omega 3, vegetables, water, whole grains

Health Benefits of Watermelon

July 5, 2015 by Refinery Fitness

Good Morning and Happy July 4th Weekend! I hope you have been enjoying your holiday weekend.  Fourth of July always reminds me of Watermelon and guess what?  Watermelon is amazing for you too. Health Benefits of Watermelon 1) Natural source of most powerful antioxidants. 2) Excellent source of vitamin C and vitamin A. 3) Loaded […]

Filed Under: Nutriton Tips, Uncategorized Tagged With: Health Benefits of Watermelon, Hydration, Summer

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

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