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

12/16/2025

Class update - 7:00pm stretch is cancelled this evening! We apologize for any inconvenience ❄️

12/14/2025

Cardio Sculpt with Joanie is canceled today due to weather.

12/14/2025

Cycle is cancelled Sunday, December 14 due to weather. Stay safe!

12/14/2025

Group Fitness Change:
Body Sculpt on Friday, December 19 @9:30am will be with Natalie

12/12/2025

Foodie Friday: Happy National Hot Cocoa Day! 🍫☕

Enjoy the seasonal favorite without compromising your fitness goals! Here’s a High-Protein Hot Cocoa Recipe that’s delicious, satisfying, and fits perfectly into a healthy nutrition plan. Whether you just got done an early morning run, enjoyed a day of skiing or broke a sweat shoveling snow, this high-protein treat is a great recovery option!

High-Protein Hot Cocoa Recipe

Ingredients:
•1 cup unsweetened almond milk OR low-fat, high protein milk (like FairLife)
•1 scoop chocolate protein powder
•1 tsp unsweetened cocoa powder
•½ tsp vanilla extract
•Optional: pinch of cinnamon or a dash of stevia for sweetness

Instructions:
1.Heat the almond milk in a saucepan until warm (don’t boil).
2.Whisk in cocoa powder and protein powder until smooth.
3.Add vanilla extract and any optional spices or sweetener.
4.Pour into your favorite mug and enjoy guilt-free comfort!

Why It Works in Your Nutrition Plan
• Protein Boost: Helps with muscle recovery and keeps you full longer.
• Low Sugar: Avoids the sugar spike of traditional cocoa.
• Customizable: Add toppings like a sprinkle of cinnamon or a few mini marshmallows for a treat without going overboard.

Tip: Pair this with a balanced snack like fruit or nuts for a cozy, nutrient-packed break!

12/06/2025

🎉✨ Happy Birthday, Gigi! ✨🎉

Thank you for keeping our facility shiny, bright, and welcoming every single day. Your hard work and dedication make all the difference—today we celebrate YOU! 🥳💐

12/05/2025

FOODIE FRIDAY:
🍲 Happy National Comfort Food Day! 🍲

Nothing beats the warmth and nostalgia of your favorite comfort foods. Whether it’s a hearty soup, mac & cheese, or a classic casserole—today is the perfect day to indulge!

What’s your go-to comfort food? Share in the comments! 👇

Comfort food doesn’t have to derail your health goals—it can actually support them! With a few smart swaps, you can enjoy your favorite dishes guilt-free:
• Choose lean proteins like chicken, turkey, or plant-based options instead of fatty cuts of meat.
• Use whole grains (brown rice, quinoa, whole wheat pasta) for extra fiber and sustained energy.
• Swap heavy creams for Greek yogurt, low-fat milk, or unsweetened plant-based alternatives.
• Reduce added sugars by using natural sweeteners like fruit puree or a touch of honey.
• Add veggies everywhere—they boost nutrients, add volume, and keep you fuller longer.
• Cook smart: Bake, grill, or air-fry instead of deep-frying to cut down on excess fat.

Comfort foods aren’t just tasty—they’re mood boosters! They can help reduce stress and bring a sense of warmth and nostalgia, which is great for mental well-being.

Try this quick healthy comfort food recipe:
Sweet Potato Shepherd’s Pie
Ingredients:
• 1 lb lean ground turkey or chicken
• 2 cups mixed veggies (peas, carrots, corn)
• 2 large sweet potatoes, cooked and mashed
• 1 tbsp olive oil, salt, pepper, and herbs to taste
Directions:
1. Cook ground turkey with olive oil and seasonings.
2. Add mixed veggies and simmer for 5 minutes.
3. Spread mixture in a baking dish, top with mashed sweet potatoes.
4. Bake at 375°F for 20 minutes.

Comforting, hearty, and packed with nutrients!

Check out the link below for more healthy twists on comfort foods:

These comforting dinner recipes bring all the cozy vibes you love, with lower amounts of saturated fat and sodium to support a healthier heart.

12/05/2025

12/03/2025

💪 Buddy Up for Success!

Join our Buddy Weight Loss Challenge and crush your goals together! Pair up with a friend, motivate each other, and make healthy habits stick.

Because everything’s better with a buddy! 👯‍♂️

11/28/2025

Foodie Friday: Post Turkey-Day Detox

Had an amazing Thanksgiving spread? Perfect—that’s what holidays are for! Now, here’s the good news: you don’t need a detox, a juice cleanse, or anything extreme today. Your body is smart—it knows what to do.

Instead, try this:
•Drink plenty of water—hydration helps digestion and energy.
•Add color back to your plate—think veggies, lean protein, whole grains.
•Move a little—a walk, some stretching, whatever feels good.
•Skip the guilt—one big meal doesn’t undo your healthy habits.

Extra tips to get back on track:
•Plan your next meal—don’t skip meals; aim for balanced portions.
•Prioritize fiber—fruits, veggies, and whole grains keep you satisfied.
•Get enough sleep—rest helps regulate appetite and energy.
•Limit leftovers grazing—make a plate instead of picking all day.

The best way to start the holiday season? Get back to your normal routine and keep things balanced. No punishment, no extremes—just consistency. You’ve got this!

Here are some great meal suggestions for eating great the day after Thanksgiving:

Light meals are on the menu after Thanksgiving. These recipes will help you reset after your holiday feast.

11/27/2025

Thank you West End fitness!

What an incredible Thanksgiving sweat session!

We’re so grateful for every rider and every rep today. You crushed it and started the holiday STRONG!

11/27/2025

🦃 Happy Thanksgiving from St. Luke's Fitness and Sports Performance Centers! 🍂

We’re grateful for each and every one of our amazing members and your families. Thank you for making our fitness community strong, supportive, and inspiring every day!

Enjoy the holiday, stay active, and cherish time with loved ones. 💛