St. Luke's Fitness & Sports Performance - West End

12/26/2025

Due to the inclement weather we will be closing at 6:30pm tonight,
Friday, December 26. Stay safe!

12/26/2025

🎉 New Year’s Eve is just around the corner!
As we celebrate, let’s keep our health goals in mind—especially when it comes to alcohol. Many people challenge themselves with “dry-January”, but this doesn't need to stop after the first month of the year.

Why does it matter?
•Alcohol can decrease physical performance by impairing muscle recovery and hydration.
•It’s packed with empty calories, which can slow down weight-loss progress.
•Over time, excessive intake can impact overall health, including liver function and sleep quality.

Did you know?
Alcohol consumption in the U.S. has been declining, with more people choosing mindful drinking or alcohol-free alternatives. From 2023 to 2025 the number of Americans consuming alcohol on a regular basis has dropped from 62% to 54%!

Try these refreshing swaps:
•Sparkling water with fresh fruit
•Kombucha for a tangy twist
•Alcohol-free mocktails or zero-proof spirits (check out this awesome recipe below-This is what I'll be making!)

✨ Sparkling Cranberry Citrus Mocktail ✨
Perfect for ringing in the New Year without the alcohol!

Ingredients (serves 2):
• 1 cup cranberry juice (unsweetened preferred)
• ½ cup fresh orange juice
• 1 tbsp lime juice
• 1 cup sparkling water or club soda
• Ice cubes
• Fresh cranberries and orange slices for garnish
• Optional: a sprig of rosemary for a fragrant touch

Instructions:
1. Fill two glasses with ice.
2. In a shaker or pitcher, combine cranberry juice, orange juice, and lime juice.
3. Pour mixture over ice, then top with sparkling water.
4. Garnish with cranberries, orange slices, and rosemary.
5. Cheers to a healthy, refreshing start to 2026!

12/24/2025

What an amazing way to kick off the holiday! Huge thanks to everyone who joined us for our high-energy Christmas Eve workouts! You brought the holiday spirit and crushed the workout!

You sleighed it! Keep that metabolism fired up through the holidays!

12/24/2025

12/22/2025

12/22/2025

Cycle on Wednesday, Dec. 24 will be at 8am w/ Lorenza

12/22/2025

This week's class schedule!

12/19/2025

📣 Join Us for an Informative Session on GLP-1 Medications!

Curious about GLP-1 treatments and how they impact weight management and overall health?

12/19/2025

We cannot thank our incredibly generous staff and members enough for this mountain of toys being donated to Toys for Tots today!

12/19/2025

Foodie Friday: 🎄 Preparing for the holiday week!

The upcoming holiday week is full of celebrations—and yes, indulgence. But here’s the truth:

As little as a week of poor habits can undo months of progress. Staying mindful now means less stress and an easier transition back to your routine in January. Remember, it’s a Holiday, not a Holi-week or a Holi-month!

Why It Matters:
•Overeating and skipping workouts can lead to fatigue, weight gain, and loss of momentum.
•Consistency—even in small ways—keeps your metabolism and energy levels steady.

The holidays are full of joy—and tempting treats! Here are 5 simple tips to keep your nutrition on track while still enjoying the festivities:
•Plan Ahead – Eat a balanced snack before parties to avoid overindulging.
•Fill Your Plate with Color – Load up on veggies and lean proteins first.
•Stay Hydrated – Water helps curb cravings and keeps you energized.
•Mind Your Portions – Savor your favorites, but keep portions reasonable.
•Move Daily – A quick workout or walk can balance out extra calories.

What To Do If You Get Off Track:
•Don’t Panic – One big meal won’t ruin your progress. Avoid the “all-or-nothing” mindset.
•Reset Quickly – Start your next meal with lean protein and veggies. Hydrate and move!
•Plan Your Comeback – Schedule a workout within 24 hours to regain rhythm.
•Focus on Progress, Not Perfection – Holidays are about balance, not restriction.

Enjoy the season, but remember: Your goals don’t take a holiday! Stay strong, stay consistent, and start the new year ahead—not behind.

If you want to get ahead on your New Year’s goals, schedule your nutritional consultation with our Performance Dietitian, Elliot. Please email him at sportsnutrition@sluhn.org