Refinery Fitness

Portland Small Batch Fitness

  • TRAINERS
  • Classes
  • Schedule
  • Pricing
    • Classes
    • Personal Training
  • Gallery
  • Newsletters
  • Nutrition
  • Contact

Blackberry Bonanza

August 1, 2020 by Teri Sprouse

Today, I started my day doing one of my favorite activities- riding my bike.  As I was cruising down Willamette Drive here is Portland, I saw many people filling buckets with the fresh blackberries that were growing on the side of the road.  The sight of all those fresh berries gave me the idea to […]

Filed Under: Uncategorized Tagged With: blackberries, blood pressure, cholesterol, Fiber, hdl, low carb, protein, Vitamin C, vitamin k

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

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

Boost Your Metabolism

January 26, 2020 by Teri Sprouse

Many of my clients are still sticking to their New Year’s Resolutions.  As for most of the population, one of the most popular resolutions is weight loss.  While there are no quick, permanent, safe magic bullets in the weight loss arena, there is some research to suggest that eating certain foods may help in this […]

Filed Under: Uncategorized Tagged With: apple cider vinegar, gree tea, matcha, meat, metabolism, Nuts, protein

Ditch the Sugar

November 2, 2019 by Teri Sprouse

Ditch the Sugar Halloween marks the beginning of the long holiday season for many of us.  It seems we just tuck away the Halloween decorations and then are reaching for turkeys, cornucopias and other symbols of Thanksgiving.   One common concern I hear from my clients is trying to not only find a way to limit […]

Filed Under: Uncategorized Tagged With: Cravings, protein, Sleep, Sugar, weight loss

Protein Power

March 31, 2019 by Teri Sprouse

Proteins are the building blocks of our bodies.  We need to consume protein on a regular basis to build muscle, skin, hair and nails.  We also use protein to form hormones and the immune system, digestive system and blood all rely on proteins to function properly.  When you eat protein, your body breaks it down […]

Filed Under: Uncategorized Tagged With: beans, beef, chicken, eggs, legumes, meat, protein, veggies

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

Sugar Free Freedom

January 10, 2019 by Teri Sprouse

One of the most common New Year’s Resolutions I hear about from clients is to stop eating sugar.  Sugar is ubiquitous in a standard American diet and hides in many places you wouldn’t expect.  Our body is wired to crave sugar because our first food, breast milk, is filled with gut health nurturing lactose.  Throughout […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: diet, Fiber, fruit, labels, new years resolution, protein, Sugar, vegetables, vitamins, water

Focus on Turkey

November 18, 2018 by Teri Sprouse

With Turkey Day almost upon us, I thought it seemed pertinent to focus on the nutritional profile of the traditional Thanksgiving main course- turkey.  Most people think of the Thanksgiving Day feast as a time of unhealthy choices but it doesn’t have to be.  Fill your plate wisely and you can create a nutritious, health […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: b6, bones, neurotransmitter, niacin, omeg 3, phosphorus, protein, serotonin, teeth, thanksgiving, tryptophan, turkey

Focus on Peaches

August 12, 2018 by Teri Sprouse

  The other night one of my friends invited me over for a barbecue.  One of the items on her menu was grilled peaches.  They were so tasty- soft but not mushy and filled with flavor. Summer time is one of my favorite times of year because of the abundance of peaches and other stone […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: antiocidant, calories, cancer, diabetes, Fiber, free radicals, peaches, Potassium, protein, stone fruit, Vitamin C

Good Mood Food

August 5, 2018 by Teri Sprouse

As a mental health professional, I see a steady stream of people of all ages struggling with anxiety and depression.  Unfortunately this summer, traditionally a time I see a drop in referrals, has been very busy.  It seems we live in an anxious world.  My dual training in mental health and nutrition often leads me […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: amino acid, anxiety, carbs, depression, fat, Fiber, fruit, panic attacks, protein, vitamin d, whole grains

The Beauty of Breakfast

March 25, 2018 by Teri Sprouse

  Eat breakfast like a king, lunch like a prince, and supper like a pauper. Conventional wisdom stresses the importance of starting your day with breakfast.  But is it really necessary?  I often hear from my clients that they are not hungry in the morning or don’t have time for breakfast.  The research is really […]

Filed Under: Ashleigh, Nutriton Tips Tagged With: blood sugar, bmi, calories, eggs, protein, Smoothies

  • 1
  • 2
  • 3
  • Next Page »

Located At

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

Facebook
Facebook
fb-share-icon
Follow by Email
INSTAGRAM

Instagram

Something is wrong.
Instagram token error.
Follow
Load More

Refinery Fitness | Portland Website Design by SimplyFine Design