Meet the Nutrishop Staff: Darby Perry

unnamedTime for an introductory Q&A with our own Darby Perry!

Q: What experience do you have in the health and fitness field?

I took 3 years of sports medicine in high school, and that’s where my love for fitness started. After high school I worked for an online supplement retailer, and learned how to counsel customers with nutrition and fitness. I am currently in school pursuing a degree in the health care field.

Q: What made you interested in working at Nutrishop?

I participated in a challenge with my mom this January. Toby, Lisa, Carly and DJ were so helpful and positive – it’s contagious. I love the products we have at Nutrishop and how well they’ve worked for me in my own life, and I want to share how amazing the products are with everyone. When I was still a customer I remember thinking that everyone seemed so passionate about their job and helping others reach their goals, so I jumped at the chance when I saw they were hiring.

Q: What do you like most about working with Nutrishop staff and clients?

I love coming to my job every day. I’m excited to help our clients reach their goals – it’s so inspiring to see that you can really make a difference. I really enjoy working along my coworkers. They have so much knowledge and passion!

Q: What is your favorite thing to do or place in CDA?

My favorite thing to do in CDA is hiking Tubbs Hill. The view is gorgeous! Being out on the lake in the summer is pretty amazing too.

Q: What interests do you have outside of work?

I’m a college student so I don’t have a ton of free time. However, I love working out when I can find time. Finess and health are very important to me, and I love spending time with my family.

Follow Jon on His Fat-Loss Journey

Jon Evans, 30

A recent picture of Jon, now down to 220 pounds.

A recent picture of Jon, now down to 220 pounds.

Note from Nutrishop: Jonathan Evans has gone through an amazing weight loss journey, with a little help from us and a lot of motivation and discipline. We were so interested by his success that we decided to keep following up with him as he continues his transformation. This is the first of a series of blogs by Jon, who is continuing to check in with the Nutrishop CDA store and use Nutrishop products to aid his journey.

2015 in Review
Well, 2015 was pretty good. I got the itch to lose some weight and did way better than I could’ve ever imagined. I’ve met some amazing people who shared many kind words to help push me along the way. My goal was that in 2016, I will hit the teens in body fat percentage.6ed0cce9-8d7d-4b15-9374-d9e0f0a7e5f7
It hasn’t started out quite like I would have liked – I came home to a broken water filter and 5 feet of water in my basement, which was super awesome, but Toby heard about the bad luck and threw in a little something special my last trip into Nutrishop. With all this crud happening I’ve been stressed out to no end – diet has kind of taken a back seat and lifting is not as often or as hard since I have so many other things on my plate. It’s early enough in the year that this little hiccup won’t hurt too much with my ultimate goal.
12400800_10205243909928661_1194661395641853444_nI had a good friend ask if I wanted to do a challenge group with the insanity max 30 dvd and I didn’t hesitate. I thought this will be the piece of the puzzle that will get me closer to the BMI I am after. I will get my BMI checked the day I start the challenge and I also get to lift with Josh from Nutrishop that same day, so as you can imagine I’ll want to find a corner and cry myself to sleep! Even with all the bad crap going on I’m keeping positive that I will hit the goal and go past expectations like I did last year. Usually when I go to Nutrishop I will get myself something and maybe a thing or two for another guy, I FINALLY got the wife her first jug of protein, the feeling I got is like watching your child take its first steps! Here’s to a 2016 to remember. Good luck to all whose New Year’s resolution is to better themselves, one day at a time.

It started with just wanting to better myself. I was SICK AND TIRED of being fat, so I wanted to lose about 30 pounds. It never crossed my mind that I would be down this much weight AND have so many family, friends and people I’ve never even met or talked to before say how inspiring or motivational I’ve been throughout my journey or how I’ve given them that little extra kick to try and better themselves. It’s truly amazing the kind words I’ve heard from everyone on how good I look because, like I’ve said before, I see myself every day in the mirror and don’t see the insane change that has happened to my body.

There are days where I’m like, “Damn, you lookin’ good!” –  but also days where I’m like, “What am I even doing? Nothing has changed.” In the last few months I have gone from a size 38 waist down to a size 34! I don’t even think I was that small in middle school. It feels good when you grab a size 36 and they’re too big. I am still doing the Lean Gains Plan, and boy is it working. Still getting up at 4 or 5 a.m. to do my workouts and following the same diet plan; the only change was my mindset, knowing I am so close to my main goal that I pushed harder in the gym, adding on more weight, increasing the resistance on the elliptical and just going all out.

It worked: I hit the mark. It has been seven years in the making and it was not easy. The last 3 pounds were the hardest to lose. But I did it. Now I won’t weigh myself every morning but maybe every weekend. It’s a huge weight lifted off my shoulders knowing I lost 100 pounds – 100 pounds is a ridiculous amount of weight to come off my body. I am going to keep pushing to get down to my lowest weight in high school, which was 209 my sophomore year in wrestling. My other new goal is to be in the teens with my body fat percentage. I was at 20 percent the last time I checked, so I’m pretty close.

I again am truly thankful for everyone that has reached out and asked how I did it or asked if I could help them somehow, and to all who have posted on my Facebook with the kind words and putting a smile on this former fat kid’s face. When asked, I tell myself that apparently I must be doing something right if I’m being asked to help, and I’m more than happy to help any way I can. Huge shoutout to NUTRISHOP for making this all possible. Without these guys I’m still struggling on what to do and how. They’ve made it pretty damn easy to follow the diet plan and supplements to achieve my goal and more, so thank you. And lastly, I know a lot of people that are losing weight and just flat-out kicking butt, just a special shout out to you guys – you keep me motivated so keep at it. I keep saying it’s the year of fitness. No more New Year’s resolutions that last 3 months – it’s a lifetime change.


a09bc4b5-c123-4423-a148-b8ac9a4aeea5I have gotten a few guys, one that is ALMOST as big of a NUTRISHOP fanatic as I am, and another guy who we are trying to convert, over to lifting with me in the morning, which has been awesome. We all have different strengths and weaknesses and we all push each other to go one more rep or put on more weight. It’s a good feeling since we all want that same ultimate goal to be stronger and look and feel damn good.

My current stack in the morning has changed a couple times just because I’m trying to give my adrenal glands a rest from the caffeine. So my current stack is first thing in the morning is 6 N’JECT, which is at about 5:15 a.m. 15 minutes before my workout I do a scoop of NO XP3 with scoop of VASOCOR and scoop of BCAA. Also 3 N’FUZE, 2 Restart and 3 joint pills and 1 teaspoon of coconut oil. While working out I mix in 4 scoops of BCAAs in a gallon jug of water and drink throughout the day. I was previously taking a half scoop of THERMOVEX with my pre workout but will only take the half scoop in the afternoon mixed with a scoop of BCAAs. I got on the Restart to help calm down my adrenal gland so I’m not tired all day and have noticed a difference on how I feel after the third day of being on the pills.

My workout routine has been just whatever I feel like doing that day, usually a day of chest and back, day of shoulders bi’s and tri’s, legs and abs and a cardio day, then the last day will be an all out circuit type training where I just do two to three rounds of all the machines, or substitute in some free weights. Diet is the same, except for Thanksgiving – I splurged that day with one side of the family and splurged again for the wife’s side of the family. I was pretty worried that I was gonna gain a bunch of fat but I took the BMI test Thursday the 2nd and I am lower than I’ve ever been. I set a goal of being at about 11% body fat which is going to be rough, but so has been losing 100 lbs. I’ve hit 213 a couple times but I am staying consistent around 215 which is fine – also if I can hit 11% body fat and be 220 I’d be just fine with that. I’ve had lots of words of encouragement, lots of questions on what others should be doing and I love it. I’ve said it a million times but I am always open to questions about what to eat or what supplements should be taken.

Yes I am still a beginner in the supplement and diet field but I have seen results that some people dream of and if it worked for me it should work for others too. Thanks to everyone for the compliments, Josh and Toby at NUTRISHOP for helping me every step of the way, and of course my wife who has put up with my supplement and shaker cup addiction.


I’m still holding below 215 and have just started to wing it at the gym- meaning if I feel like squats I’ll do legs and so on. I still have people come up and ask if I’ve lost weight, and just like the first time someone noticed, I get that feeling that everything I went through to get to this point was worth it. I have a buddy that I turned into a Nutrishop fanatic like myself and he keeps my butt on track. He keeps me updated on how much weight he’s lost and we just keep each other going harder in the gym.

I’ve also been recently asked by a good friend from high school if I could help him lose weight too – I am more excited to help him reach his goals than I was at working towards mine. I couldn’t turn it down; this whole journey has motivated or inspired more people than I could’ve ever imagined so to be asked to help someone on the same path is great – I’m all in. I got him started on the Thermovex stack. It’s nothing crazy but something to get him started. I will keep everyone updated on the journey and more updates on the diet. The last time I got the BMI checked I had lost 3 lbs of fat and gained a pound of muscle. I can totally live with that.


I recently purchased the new supplement N’JECT for muscle pump and vascularity. I am a believer – I broke out the ol’ P90X DVDs and did biceps and triceps workouts, and thought my arms were going to explode – the pump lasted for quite awhile. It says to take 4, but talking with Josh he says if you’re bigger (like I am), then take 6.

I took 4 on leg day since Josh said don’t go too crazy with this stuff on leg day, since my legs would hurt all day long. I also ran out of my Joint Therapeutics and have been out for a couple of days and can already tell. My elbows are starting to hurt more often since I have arthritis really bad in my right elbow – it’s so popular it’s hard to keep it on the shelf. Good luck to all this week as I will see how my lower carb diet does!


Today I had an older lady, who is very nice and very quiet, while I was taking her payment, say, “Jon, can I say something?”

So instantly I was skeptical and was wondering what in the world was gonna come out of her mouth, but still I said of course. She said, “Jon, you’ve lost weight! You look fantastic.”

I probably had the biggest smile on my face  and told her that I have lost weight – a lot of weight.

It’s the little things, like a stranger saying something so nice, to let you know that the early morning gym sessions, the diet, the money on supplements, are all working. I look at myself in the mirror every morning and I can tell I’ve lost weight. But for others who don’t see you on a regular basis, it’s shocking to see the results. I have lots of people shoot me a message on Facebook saying they need motivation cause they’ve lost that drive or they tell me that they love reading about my blogs, which I was surprised cause I wasn’t sure anyone was reading them, or tell me about their own weight loss journey.

unnamedI love hearing about others’ success just as much as I love my own success. I have changed my diet plan up a bit. I’m not eating as many carbs for each meal and I have a 2-hour window Saturday evening to go crazy and eat whatever. Since I am eating lower carbs, by Saturday my body will be starving for carbs and will be eaten up. I am trying to constantly keep my body thermogenic. I had my body fat percentage checked last Friday and I was at 22%. When I went in 6 days later I was talking with Josh about the new diet and he had me check it again and I was already down to 20.9%. The Lean Gains Plan is doing better than I expected. I have gotten a couple of new supplements for the collection. I have a powdered multi vitamin which is called Nature’s Fuel, which is better absorbed than a pill form. I am trying out the new N’Ject, which helps with vascularity and gives you massive pumps, and I am also taking carnitine tartrate which helps with fat loss and keeps your muscles from going catabolic. All the other supplements are still being used as always!


On day 4 of the Lean Gains workout routine and it’s a killer. I’ve already noticed change with strength and the HIIT is working great. I’ve been asked by a couple of people what supplements I’m on just for weight loss. Thermovex daytime and night – one of the guys that I got started on it says he has so much more energy and the night time works great. My wife is also getting the itch to work out – she says, “I can’t be having my husband looking good and me looking like a hot mess!”

It’s addicting working out and feeling good. This has been the longest stretch I have consistently worked out – both the Lean Gains and the Hard Gainer’s routines are awesome and when you get done with the day’s routine you know it’s working!










The new workout routine for the next 6 weeks will be the Hard Gainer Trainer from the NUTRISHOP website, but since I only have Monday through Friday to lift since I work Saturday and there are no gyms open early enough for me to lift, I will not take the rest day in between. As much as I look forward to the new challenge I know the first week will suck – new lifts I haven’t done since high school, so new muscle groups will be tested. The outcome will be a better, stronger me, and leaner also. I will be taking the same supplements and doing the same diet, but I am experimenting with my protein powder by making protein pancakes and things like that. It gets boring eating the same thing over and over so a little change is good. I am hoping to get the body fat tested on my next day off so I can compare it after the 6 weeks are up. It’s going to be hard yet exciting and I’m ready to take it head on.


A lot of people ask me how I started, or what drove me to start. Well, I started this weight loss journey because I was tired of being tired, no energy, sick all the time – I was just done feeling like that. When you don’t feel great you’re not great to be around, in a bad mood not wanting to do anything, and to me that isn’t fair to my wife and daughters. I wanted better for them and for myself.

The very first thing I did was take note of what I was eating. I counted calories for the most part. I just got an app on my phone scanned it and it kept a journal of what I ate and how many calories I should be eating to reach a certain weight. I did this and went from the 315 I was at down to 290. Nothing big but it was improvement. I followed that and then started to work out at home with some home workout DVDs, but only did this for over a month and just lost the drive and wasn’t seeing results fast enough. I wanted to achieve too many things instead of focusing on one goal and sticking with it.

After about 2 or so years I finally said I’m done – I need to change and focus on one goal, LOSE WEIGHT! I buckled down and kept my kids in the back of my mind, saying, “This is for them.” I watched my food intake much closer than before and then came NUTRISHOP and spoke with Josh and that is truly in my mind where the real transformation began. I got on the supplements I have been asking for from the “other guys” and started working out and completely stopped drinking soda and drank more water. The rest is in the pictures.

The best place to start is diet, because you can make time to eat healthier. You don’t need to go to the gym. I started with the diet well before I went to the gym. Next is make goals – small ones. I set my first goal too high and when I didn’t achieve it I stressed out, which is not helpful when losing weight. Small obtainable goals and deadlines is a good start. When that is figured out then hit the gym. My goals from the first day I stepped into NUTRISHOP was lose weight and get bigger. I have been trying so hard to lose the 100 pounds that I stress out, but I tell myself, “Dude, you’ve lost 95 pounds with hard work and a clean mind.” That keeps me pushing harder to do better in the gym that I did the day before. Small victories in the short term end up with awesome results in the end. Keep pushing and don’t settle.


Diet for the week consists of breakfast, lunch and dinner like usual, but between those three are small meals or my protein shakes and an apple or something small. I don’t want my body getting too hungry and then have whatever I do eat ending up getting stored as fat. I keep it very simple because I am so busy I want to be able to make my meals fast yet still taste good.

Each meal I want to consist of 35 grams of protein and 35 grams of carbs with no more than 8 to 10 grams of fat. Breakfast consists of 1 cup of egg white seasoned with salt and pepper and 2 cups of hash browns seasoned with salt and pepper. I eat that right after my workout and usually have it with a protein shake. My small meals are usually a protein shake and an apple or a Quest bar, nothing fancy, but I have started eating Greek yogurt to try and satisfy my sweet tooth. My lunch is usually a salad with 5 oz of chicken with light dressing or the 5 ozs of chicken with a cup of jasmine rice and an apple or veggies.

I buy the microwaveable jasmine rice so I can heat it up at work and just mix it with my chicken and since my chicken is already seasoned it’s ready to eat. Dinner is usually whatever the wife cooks, usually tri-tip steak or chicken. She knows that I am on my diet so she tries to cook so the whole family can eat together. My biggest problem is I have a sweet tooth, especially coming into fall with pumpkin pies or pumpkin doughnuts – it’s hard to resist! Trust me, I’ve had my fair share of those doughnuts! But to keep my sanity I will stray away from the diet, not all the time but maybe once or twice a month. Which is why I am trying the flavored Greek yogurt so I won’t have such a craving. Honestly, getting up early in the morning is easy compared to the diet. The gym just takes a toll physically but the diet is physical and mental. If you don’t eat enough your body doesn’t get what it needs; but eat too much and your time at the gym has been wasted. It’s tough!

UPDATE: OCT. 7, 2015

Jon Evans before/after unnamedThis week I am pushing for the 100 pounds down mark. The wife says I need to not worry about what the scale says and listen to how my body feels. She’s probably right – I may never hit the mark, not for lack of trying but because of my workout routine. I am still losing fat but also packing on muscle. I’ve had to go shopping because my clothes no longer fit me.

I used to wear XXL and am now down to just a large in some clothes. I feel better, with more energy throughout the day, so something is working. My workout routine for this week is the NUTRISHOP HARD GAINER Trainer and this will be my last week because I no longer feel sore the next day. Not because I didn’t lift hard – trust me, since I first started this routine I have added 10 to 30 lbs on each workout – but because my body is getting used to it so it’s time to change it up. My plan is to get my body fat percentage checked and see where I stand. I will TRY not to look so closely at the scale but rather focus on losing more body fat and staying more consistent on the diet. If I hit the 100-pound mark I will let everyone know. With time comes results but it’s been the longest and hardest few pounds to lose. I’m definitely not giving up but pushing harder and it will come, eventually.


Meal prep is something I just started doing more routinely. Before I would just eat granola bars throughout the day because I had no time to eat anything else. I am now making my breakfast the night before, which is usually a cup to 2 cups of hash browns, which I eat after my workout with my protein shake – instead of eating two big meals, which was usually breakfast and dinner. I wasn’t giving my body what it wanted…. FOOD.

My meals usually consist of 30 or more grams of protein and 35 grams of carbs and I try to have no more than 8 grams of fat for each meal. I still eat breakfast, lunch and dinner, but not like I used to. I was eating a big enough breakfast to try and hold me over til lunch, which was 6 or more hours away and same with lunch and dinner. Now I eat my breakfast like earlier described, but 3 hours later I have a protein shake with an apple and then three hours after that I have lunch and so forth. I actually eat more now than I used to but it’s a lot more portion control and smarter choices. My workout routine is the NUTRISHOP Hard Gainer routine, which I will be doing for almost 8 weeks, then I will change it up. I want to keep the body guessing so I don’t hit any plateaus.

I am suppose to only be lifting Monday through Thursday but I want to hit the 100 lbs lost mark so bad that I am running for just 30 minutes on Fridays, just for the extra push. When I first came to NUTRISHOP my only source of motivation was “lose weight, look better and have the energy to play with my kids,” but after the first blog I didn’t think in a million years that my weight loss journey that I would help motivate so many other people. Friends from high school to people I have never met. All the kind words, the encouragement to keep going and to learn that I help others is enough motivation to not give up and keep pushing on. I look at it as a new challenge, because now I’m not only doing it for me and my family, but now I am doing it for others – to show them it can be done, that it’s not easy by any means but it’s worth the effort. I have had a couple people ask for advice and I am more than happy to share what has worked and what hasn’t worked for me. It’s hard to do it alone and I will help anyone that is looking to better themselves. I am truly grateful to NUTRISHOP and Toby for the opportunity to share my story and my steps towards a better me, and to Josh for pushing me to be better and leading me towards greatness.

Without these guys I am just a regular guy, but now I am a regular guy with a story and the chance to help others.


unnamedI am up at 5 every morning I work out. First thing I do is mix half a scoop of THERMOVEX, a full scoop of VASOCOR, and a full scoop of BCAA. That is all the pre-workout powders. While I drink that, I take JOINT THERAPEUTICS, 1-XD and N’FUZE.

Now for my intra-workout, I take a half scoop of the XR-3 and another scoop of BCAA. Post-workout I take a heaping scoop of the FORZA PRO protein powder mixed with water if I have to work that day, or I mix it with some almond milk. Since I work out early in the morning I drink my protein powder with my breakfast that I make the night before.

JOINT THERAPEUTICS is great for me, since I have arthritis in both my elbows. I would always lift hard for a couple months and my right elbow would keep me from lifting. Since being on this supplement, I have not had any problems with my elbows and I no longer wear my elbow sleeves – I swear by this stuff.

The BCAA keeps my muscles from cramping up and being sore, on top of keeping me anabolic during my workouts. The 1-XD helps me with all the estrogen I have in my house since I am overrun by it – my wife and 3 daughters! Seriously though, it helps my body produce more testosterone and burn fat. The N’FUZE is a creatine which helps with muscle pump and blood flow. VASOCOR promotes blood flow and helps with muscle endurance, and I can go harder for longer workous. THERMOVEX really curbs my cravings and gives me energy throughout the day. I used to drink energy drinks all the time, but I have not had one for a while because I don’t need it.  I do take another half scoop of the THERMOVEX with the full scoop of BCAA around lunch time.

Probably my favorite of them all is the THERMOVEX PM. I take a scoop around bedtime and it has me sawing logs in no time – it’s also a great weight-loss powder. When I have a day I don’t work out, I just cut out the VASOCOR but take the others like it’s a workout day. I am still VERY new to the supplement world which is why I rely on what Josh from NUTRISHOP to help!


I remember back close to 7 years ago weighing myself at 240 and saying I’ll never let myself get over 250.

I weighed myself again a month later and I was 250.

Again I told myself I would never get over 260. A month or two later weighed 260.

I topped off at 315 five years ago. My breaking point was trying to tie my work boots and having to take a breather from tying half my boot. I had no energy to play with my 2-year-old daughter, was always in a bad mood, and I just flat out wasn’t happy. I finally had enough.

I started counting calories and got down to about 280 and was stuck there forever. I finally was driving by Nutrishop and wanted to see what they had to offer. I had always gotten my supplements from GNC but was never happy, since I was given the same thing but no results. I spoke with Josh and he pretty much got this ball rolling with his expertise on the results I was looking for and the supplements I needed to see results.

Since the end of December, I weighed 280. With help from Josh I am now down to 218. Almost 100 lbs, all while my wife was pregnant with our third girl. I set little goals of 10 to 15 pounds and kept smashing them quickly. My whole thought process was that I wanted to get down to 220 by the time the fair rolled around, because I was going to eat like you should at the fair! I set goals four times and got down to 220 before fair time. Nine months – I lost 60lbs. Without the help from the guys at Nutrishop, I wouldn’t even be close to what I am today. My pre-workout is right where it needs to be, my meal planning is great, at times. But overall I’m happy. I can now see people and not be ashamed of how big I am. Friends and family see me and tell me how good I look, or good friends tell me if I lose any more weight I will become a twig. It’s words like that that keep a guy pushing harder and harder every time in the gym. Even though I may not see results I know they’re there by the compliments.


Jon at 315, before he began his fitness journey.

Jon at 315, before he began his fitness journey.

Meet the NUTRISHOP Staff: Darci Burton

With the NUTRISHOP Forest Ave. and East Ave. stores under new ownership but the same management, we wanted to introduce you to all of us! Today, meet co-owner of both stores, Darci Burton!

Darci, 30, is from Corning and has received her BS in Agriculture Science with an option in Animal Science from Chico State  — she loves the outdoors, being active, and nutrition, which she studied at Chico State as well.

Darci’s background is rooted in athletics, having been an All-State, All-Region volleyball player at Butte College, where she was the GVC’s MVP and the Roadrunners’ team captain. She also was a high finisher in the heptathlon at Butte in the California Track and Field Championships.

Darci moved on to Chico State, where she recorded NCAA qualifying marks in the heptathlon and the javelin throw, ultimately finishing ninth in the nation in the Division II heptathlon. Before that, she played volleyball for the Wildcats, too, and was the team’s captain.

She’s carried that athleticism and competitiveness through to today, and still spends most of her free time playing in outdoor volleyball tournaments around the area (stop in to NUTRISHOP to see her if you’re interested in playing locally or on a regular basis!). Spring is a great time of year in Chico to get outdoors, and Darci loves hiking upper Bidwell with her dog Harley and getting outside whenever possible.

“I’d much rather go for a run or participate in an outdoor activity, anything that gets a good sweat in,” she says. “Exercise is supposed to be fun — once you find activities that keep you motivated,  it’s easy to incorporate into your daily routine.”

That is all part of what she hopes to share at NUTRISHOP with her customers — the idea that everyone can get results, even with different interests, goals and activities. Helping people achieve their fitness and nutrition goals is her top priority, no matter what they happen to be. NUTRISHOP does provide products for bodybuilders and weight lifters, but it truly caters to everyone — from athletes to people just trying to achieve better nutrition.

It’s why her favorite supplements are also some favorites of bodybuilders and weight-training customers that we have, even though their goals are vastly different. Darci’s top picks are Pro7 , FemFire,  BCAA Sport, and Nature’s Fuel — essentials not just for the elite or “hardcore” athlete, but for someone like Darci who is into exercise and well-being and wants to simply be healthier. And she recognizes that there are many clients like that, too.

“We really cater to everyone,” she says. “It’s not just one stereotype. So come in today and check us out!  You’ll be glad you did.”


The Benefits of Strength Training for Pregnant Women

Allie Campagna, an ACSM-certified personal trainer with a bachelor’s degree in exercise physiology from Chico State, is a personal trainer at Chico Sports Club and specializes in women’s fitness. But on top of that, he’s also finishing up her ICEA certification as a prenatal fitness director and has was willing to help illustrate the myriad benefits of prenatal strength training.

“Fitness is huge for pregnant women,” Allie says. “This is an area that has so many positives, so many benefits.”

On top of research-backed statistics showing that prenatal strength training can lower the chance of birth complications and C-sections, other benefits include:

  • Maintaining healthy body weight, and not gaining extra, unnecessary fat during pregnancy
  • Shorter, less complicated labor
  • Higher energy levels throughout pregnancy
  • Fewer physical symptoms and fewer pain complaints during pregnancy
  • Greater tolerance of stresses of labor
  • Quicker post-partum recovery — getting your fit body back quicker, dropping baby weight and maintaining body throughout pregnancy.

You might be wondering how workouts would even work while you’re pregnant — that’s where a specialist like Allie comes in. Obviously, nutrition throughout all stages of pregnancy is important, and NUTRISHOP has certain, everyday products to keep muscle tone good and body fat levels healthy, but what to do and how to do it in the gym is an area where Allie excels.

“When it comes to fitness and pregnancy, you want to make sure your workouts are completely well-rounded,” Allie says (no pun intended!). “The focus is not so much on training for anything, but for working on developing and strengthening bodies and doing exercises more specific to build up to delivery.”

Allie likes to have pregnant clients focus on proper warm-ups and cool-downs, getting into a moderate cardiovascular zone and performing low-impact resistance and strength training with compound muscle exercises. It would seem like pregnancy can be a tricky time to gain motivation for the gym, but Allie says many women can find it just from the standpoint of being in the best possible frame of mind.

“The biggest motivation is just feeling good, healthy and fit throughout the pregnancy,” she says. “It’s important to create positive energy that entire time. Day to day, everything changes, and you can see your mentality and physical well-being changing.”

NUTRISHOP’s Women’s Health Week: A Personal Trainer’s Top 5 Fitness Tips!

Allie Campagna, an ACSM-certified personal trainer with a bachelor’s degree in exercise physiology from Chico State, is a personal trainer at Chico Sports Club and specializes in women’s fitness. She’s also finishing up her ICEA certification as a prenatal fitness director (more on that later this week). She took some time during her busy schedule to help us present the best tips she could come up with for women looking to achieve what we at NUTRISHOP have come to realize are the top goals we see with our female clients: Tone, tighten and shape up!

“Strength training is something that’s always been something women have been on the cautious side about, but now it’s more popular,” Allie says. “There’s still this fear women have that they’ll bulk up with resistance training, and that’s the biggest mentality breakdown I have to do. The fact is that it’s almost impossible for women to have muscle gains similar to males, just because of our hormones. We have one-tenth the testosterone men have, so again, it’s almost impossible to have that drastic bulk women are so afraid of.”

Allie helps many clients, from novices to experienced athletes who are looking for an edge, or a way to break a plateau, so her range of clientele makes her perfectly suited to help us figure out the best overall plan of attack for women.

“Women always have the idea that they want to tone up, or get lean, and I always tell them that any strength training plan will get them there,” Allie says. “Once you’re into a good program and using weight functionally, past your level of comfort, you can work it in with your cardio and get really awesome results.”

And, of course, Allie is sure to point out the one thing that makes it all come together, the foundation for any lean body: proper diet.

“It’s the biggest thing, really,” Allie says. “When I go over clients, I look and see, are they eating enough? Are they eating the right things? What needs to be changed with their diets? Then I work to find a dietary goal for them.”

NUTRISHOP will always be able to help in this regard — we do diet plans for FREE for our customers. Now, pair our certified employees’ nutrition knowledge with Allie’s Top 5 General Tips for Women, and let the results happen!

Top 5 Fitness Tips for Women
1. A good weight training program. “Just allowing them to build active muscle tissue that will allow them to burn more fat is key,” Allie says of her clients. “With the resistance program, more muscle equals more fat burn, and that of course means more muscle, less fat and better toning.”

2. High-intensity cardio. “We want to make sure you’re getting a good balance of cardio and strength training; one supplements the other,” Allie says. “When you have a balanced routine, especially when it comes to weight loss, you want to look at intensity vs. time. The key to fat loss is burning more calories, training more intensely, and doing it in a shorter amount of time. It’s a better overall effect, and it increases metabolism.”

3. Motivation and self-discipline. “Create a larger goal, but develop small ones to keep going. People get a high burnout rate, where they get into a program really fast and hit it hardcore, and then a few weeks anymore they’re not seeing specific, not seeing drastic results and they drop off,” Allie explains. “Meeting with a trainer will help develop smaller goals that are attainable, so you feel like you’re not looking too far into the future. It will help keep you on track.”

4. Just be more active in general. “Find different ways you can get more physical activity in, whether you’re taking the stairs, washing your car, walking your dog — anything you can do to get more physical activity in will be beneficial.”

5. Nutrition. “Properly fueling your body is huge,” Allie says. “You need to make sure you’re eating enough of the right energy to help your body be more efficient in its workouts. For the most part, generally speaking, I don’t tell people to cut anything specific. I just basically teach my clients to eat clean. The more you can break down food to its natural source, the better. Good healthy protein, healthy fat, complex carbohydrates are essential as fuel to burn. It will really trigger your body to let go of fat.”

Join the Weekend Walk

This Saturday morning, join NUTRISHOP Chico and North Valley Surgical Associates in the Weekend Walk at Bidwell Park for a morning of fitness and fun. For more information, call (530) 891-1651.

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