St Luke's Fitness & Sports Performance Centers: Commerce Way

10/24/2025

FOODIE FRIDAY: Hot Drinks That Hydrate! ☕💧

Did you know not all hot drinks dehydrate you? Some can actually help you stay hydrated while warming you up!

Stay warm, stay hydrated, and sip smart this season!

FOODIE FRIDAY: Hot Drinks That Hydrate! ☕💧

Warm up and stay hydrated this season! While water is the ultimate hydrator, cozy hot drinks can be a great way to boost your fluid intake, especially when cooler temps make cold water less appealing!

Why Hot Drinks Help:
•Promote hydration during colder months when thirst cues are lower.
•Soothe and relax muscles post-practice or training.
•Deliver electrolytes and antioxidants depending on your ingredients.
•Support recovery when made with milk or protein add-ins.

🍵 Hydrating Hot Drink Ideas:
•Herbal tea - caffeine-free and naturally hydrating (try peppermint, chamomile, or ginger).
•Warm lemon water - light, refreshing, and easy on the stomach.
•Low-sodium broth or miso soup - adds electrolytes and savory comfort.
•Hot cocoa made with milk (lightly sweetened) - provides protein and calcium for recovery.
•Steamed milk with cinnamon or turmeric - anti-inflammatory and cozy.
•Green tea or matcha latte - offers antioxidants and a gentle caffeine boost.
•Hot apple cider (lightly sweetened) - natural hydration plus vitamin C.
•Warm fruit-infused water - try orange slices with cinnamon, or mint in hot water for flavor without sugar.
•Protein latte - mix a shot of espresso with milk and a scoop of protein powder for recovery and energy.
•Hot electrolyte drink - dissolve electrolyte powder or coconut water concentrate in warm water for a cozy post-practice sip.

Pro Tip: Watch caffeine levels-too much can have a mild diuretic effect. Pair caffeinated drinks with a water refill to stay balanced!
Try this Hot Apple Orange Cider recipe at home to stay warm, hydrated, and ready to perform all season long!

10/22/2025

🚨 Mock Emergency Code in action! The Commerce Fitness Team showed up strong today—practicing protocols, sharpening response times, and reinforcing our commitment to member safety. Every drill makes us better. Every rep counts.

10/21/2025

🎉 Congratulations to St. Luke’s University Health Network 🎉
for their recent recognition for Excellence in Patient Safety and Quality!
Your commitment to delivering safe, high-quality care continues to make a lasting impact. We’re proud to celebrate your leadership and dedication to patient well-being. 💙

St. Luke’s University Health Network hospitals are among the safest in the country, according to a recent government report.

10/17/2025

Locked in with the Chain Gang — no weak links today!! 🔥🔥

10/17/2025

FOODIE FRIDAY!
Did you know that there's a difference between serving size and portion size?
Did you know that the DV% on a food label is not always specific to YOUR nutritional intake?
Do you how to tell the heart-healthy fats from the less nutritious fat sources?

Food labels can be very confusing! To learn more about how to properly interpret a food label join our Dietetic Intern, Ava, on Wednesday 10/22 at 10:30am at the West End Fitness Center for a presentation about how to master food label reading. Please call 484-426-2540 to register.

10/17/2025

FOODIE FRIDAY!
Did you know that there's a difference between serving size and portion size?
Did you know that the DV% on a food label is not always specific to YOUR nutritional intake?
Do you how to tell the heart-healthy fats from the less nutritious fat sources?
Food labels can be very confusing! To learn more about how to properly interpret a food label join our Dietetic Intern, Ava, on Wednesday 10/22 at 10:30am at the West End Fitness Center for a presentation about how to master food label reading. Please call 484-426-2540 to register.

FOODIE FRIDAY!
Did you know that there's a difference between serving size and portion size?
Did you know that the DV% on a food label is not always specific to YOUR nutritional intake?
Do you how to tell the heart-healthy fats from the less nutritious fat sources?

Food labels can be very confusing! To learn more about how to properly interpret a food label join our Dietetic Intern, Ava, on Wednesday 10/22 at 10:30am at the West End Fitness Center for a presentation about how to master food label reading. Please call 484-426-2540 to register.

10/13/2025

🧪 DO YOU KNOW WHAT’S IN YOUR MEDICINE CABINET?

Join us for an important conversation with:
👩‍⚕️ Gina Fitzsimmons, DO – St. Luke’s West Allentown Primary
💊 Hilary Weismantel – St. Luke’s Clinical Integration Pharmacist

Learn how to:
✅ Track expired prescriptions
✅ Safely dispose of unused supplements
✅ Avoid harmful medication interactions

📍 Location: West End Fitness Center
📅 Date & Time: 11/11/25 at 6:00 pm

This is a free educational event open to all members. Let’s make your medicine cabinet safer together!

10/10/2025

FOODIE FRIDAY: National World Egg Day! 🥚
Eggs are more than just a breakfast classic-they’re a nutrient-dense superstar that supports your body inside and out!

💪 Why Eggs Rock:
•Packed with high-quality protein to build and repair muscles. Rich in choline, essential for brain health and memory.
•Loaded with vitamins like B12, D, and A, plus minerals like iron and selenium. Healthy fats in the yolk support hormone balance and satiety.
•Low in carbs, making them a great fit for various dietary preferences.

🍳 Ways to Enjoy Eggs:
•Scramble with spinach and tomatoes for a colorful morning boost.
•Hard-boil for a portable, protein-rich snack.
•Whip into an omelet with mushrooms and bell peppers.
•Bake into a veggie frittata for a hearty meal prep option.
•Poach and serve over avocado toast for a creamy twist.

✅ Pro tip: Opt for free-range or omega-3 enriched eggs for added nutritional benefits, and pair with veggies to maximize micronutrients.

Enjoy the attached recipe for a spiced egg crepe and let us know if you tried it in the comments below!
Nutrition Facts for Spiced Egg Crepe: 332 calories, 14g protein, 2g fiber, 16g carb

10/08/2025

Big shoutout to our members of the month for October Wendy and Fred Schaffer!! Your hard work and dedication never go unnoticed!!

10/06/2025

09/26/2025

Football season is here, and we brought it to the gym today. Strong performance all around—well done, team!!!!