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

02/02/2026

02/02/2026

01/30/2026

FOODIE FRIDAY: Winter Wellness and Vitamin D ❄️

Vitamin D does more than just support bone health—it plays a key role in muscle function, immune health, inflammation control, and overall performance. If you’re training hard, recovering, or trying to stay healthy this winter, vitamin D matters.

So where do we get vitamin D?
☀️ Sunlight – Our skin produces vitamin D when exposed to UVB rays
🐟 Food sources – Fatty fish (salmon, tuna), egg yolks, fortified milk, yogurt, and cereals

Why levels drop in the winter (especially in PA & NJ):
🌥️ The sun sits lower in the sky, meaning less UVB exposure
🧥 We’re bundled up and spending more time indoors
📍 Northern latitudes make it harder to produce enough vitamin D naturally from November–March
The result? Low vitamin D is very common during winter and may impact energy, recovery, immunity, and strength.

What you can do:
✔️ Ask your healthcare provider to check your vitamin D levels
✔️ Focus on vitamin D–rich foods
✔️ Consider supplementing if needed, based on your lab results and professional guidance

Strong training starts with smart fueling—don’t let winter drain your vitamin D. 💪

Questions about supplementation or winter nutrition? Talk to our performance dietitian or schedule a nutrition consult at sportsnutrition@sluhn.org

01/29/2026

Thank you to everyone who joined us last night for our GLP-1 talk!

We are grateful to our incredible panel-Brian Samuel, MD, Elliot Beadle, RDN, LDN, Amber Kinney, RD, CSOWN, LDN, and Mike Stagaard, MS, CES - for breaking down a complex topic and providing clear, practical insight.

The energy and questions from our members made it a great evening of learning and connection.

01/29/2026

It's Wellness Wednesday!

How can an annual physical therapy exam help you? 🤔 Read our new blog post to learn about the importance of movement and what to expect in a physical therapy exam!

Read here: https://stlukesphysicaltherapy.com/have-you-scheduled-your-2026-physical-therapy-exam/

Visit stlukespt.com or call 484-526-5025 to find a clinic near you.

01/25/2026

ANDERSON FITNESS CENTER MEMBERS Update - Monday, January 26

Hours will be 12 pm - 8 pm.
No group classes!

Have a great day and be safe!

01/25/2026

West End Fitness center update - Monday, January 26th

Hours will be 5 am to 8 pm.

No morning classes. Zumba class is cancelled.

For all other evening classes, please call 484-426-2540.

Have a great day and please be safe!

01/23/2026

FOODIE FRIDAY🥜 Tomorrow Is National Peanut Butter Day! 🥜
Let’s celebrate one of our favorite fitness-friendly foods — the right way.

Peanut butter isn’t just delicious… it’s a powerhouse when it comes to health and performance:
Why Peanut Butter Deserves a Spot in Your Pantry:
•Great source of healthy fats to support hormones, recovery, and sustained energy
•Packed with plant-based protein to help repair and build muscle
•Full of vitamins & minerals, including vitamin E, magnesium, and potassium
•Provides long-lasting fuel, perfect for pre-workout or mid‑day energy slumps

⚠️ But Remember: It’s Calorie-Dense!
A little goes a long way. Stick to mindful portions — usually 1–2 tablespoons — to enjoy the benefits without going overboard.

🌱 Choose Less-Processed Options
Look for peanut butter with simple ingredients:
👉 Just peanuts… or peanuts + salt.
Avoid added sugars, oils, and fillers when possible to get the cleanest, most nutrient-dense option.

🍽️ Easy, Healthy Ways to Add PB to Your Day
Boost your meals and snacks with these ideas:
🍌 Spread on whole-grain toast with sliced banana
🥣 Swirl into oatmeal or Greek yogurt for extra creaminess and protein
🍏 Pair with apples or celery for a crisp, satisfying snack
🥤 Blend into smoothies for healthy fats and staying power
🥗 Use in homemade dressings for Thai- or Asian-inspired salads
🍪 Mix into energy bites with oats, chia, or flax

Celebrate tomorrow with flavor and intention — fuel your body, support your goals, and keep it balanced. 💪

01/16/2026

FOODIE FRIDAY: What the Updated Dietary Guidelines Mean for YOU 🥗💪

The Dietary Guidelines for Americans give a science-backed roadmap for healthier eating—but here’s the reality: most people aren’t close to following them.

How are Americans actually doing?
•70% of calories come from ultra-processed foods
•Most adults get enough total protein, but it’s often skewed toward processed and high–saturated fat sources

That gap matters—especially for energy, performance, body composition, and long-term health.

The Guidelines, Made Simple: You don’t need perfection. You need better patterns.

🌱 Eat more plants & fiber
•Aim to fill ½ your plate with fruits and vegetables
•Include beans, lentils, whole grains, nuts, and seeds regularly
•Fiber supports gut health, heart health, blood sugar control, and fullness

🍗 Prioritize high-quality protein
•Spread protein across the day (not just at dinner)
•Include lean animal proteins and plant proteins (beans, tofu, edamame)
•Supports muscle recovery, metabolism, and satiety—key for fitness goals

🧈 Limit saturated fat
•Keep saturated fat