10 Tips For Becoming a Morning Gym-Goer

1. Schedule it: Treat your work out like an appointment and set reminders.You are more likely to go to the gym when you have already planned your day around going.

2. Get out your gear the night before: Packing your gym bag the night before so you don't forget anything on your way out the door.

3. Write it down: Write down your work out routine so you don't have to think about what machine to use next.

4. Consider a workout you have to pay for: If you have already paid for a class or trainer, you aren't going to want to waste your money by staying in bed.

5. Find a buddy: Take a friend with you so that you can hold each other accountable.

6. Make it a competition and reward yourself: Treat yourself to new gym gear if you commit to a month of working out.

7. Do a class: Richmond Balance offers 6 am Barre on Wednesday and Friday mornings.

8. Take baby steps: Start by setting your alarm back 5 minutes each morning.

9. Have something tasty to look forward to: The best time to get your post workout nutrition is 30 - 60 minutes after a workout. Plan your breakfast accordingly.

10. Preserve those endorphins: Make those feelings of a great workout last by writing them down and looking back at them later in the day.

Holiday Fitness Tips!

Kim has redone our bulletin board with some great tips for the busy holiday season!!

• Be flexible on your busiest days!
• Instead of blowing your workout for an office holiday party, wake up an extra hour earlier that day to work out!
• Add new Fitness Apparel/Shoes to your wish list!
• Train for a Holiday 5K/10K (Our Turkey Trot is Thanksgiving morning at 8:30 AM)
• Downsize your dishes for the big meal
• Get creative with your left overs
• Kick start the new year by looking and feeling great!
• Use your 24 hour access to an advantage!

Hope you can get some use out of these tips and RB staff is looking forward to seeing every one Thanksgiving morning at 8:30 AM for our 3rd annual Turkey Trot!

3rd Annual Turkey Trot

Join Richmond Balance on Thanksgiving morning at 8:30 am as we run/walk through Shockoe Bottom. The event is free to members and non-members, so grab your friends and family to help you burn off some calories before you start your Thanksgiving festivities.

Please call us at 343-1234 if you have any questions or to sign up.

Pound off the Pounds!!!

Are you looking for a fun and high calorie burning workout to help you achieve your fitness goals? 

Try one of Thomas Robinsons' unique private kickboxing fitness sessions!

Kickboxing is fun, a highly effective workout and a great stress reliever. Wear your own calorie monitoring device and compare the results to your current workout. This may be Richmond's best kept secret!

30 Minute Sessions: perfect for lunch breaks or for people trying to burn lots of calories in a short period of time

60 Minute Sessions: available for our members that already do advanced cardio workouts

Email mmendoza@richmondbalance.com or call 343-1234 for more information.

2nd 10 Day Fat Blast Challenge

Do you need a program that will kick start your new fitness program or jump start your old one? Join Richmond Balance for our 2nd 10 Day Fat Blast Challenge!! Challenge runs from October 8th - 12th and 15th - 19th. Its $49 for members and $69 for non-members. The 5 participants from the last challenge lost a total of 20 pounds, 6.4% body fat and 16.375 inches!! Call 343-1234 for more information or to sign up!

RB 10 Day Fat Blast Challenge Results!!!

We would like to congratulate all of the participants of the RB 10 Day Fat Blast Challenge!! The program was a great success and we are looking forward to running it again in October!!!

We had 5 people participate and lost a total of 20 pounds, 6.4% body fat, and 16.375 inches!!

Make sure you keep an eye out for details for the next RB 10 Day Fat Blast Challenge in October!!!

Fall Boot Camp!!!

Fall Boot Camp starts on August 27th!!!! Classes will be offered every Monday, Wednesday and Friday at 6 AM and 6 PM at Libby Hill Park!! $119 for members and $139 for non-members. Boot Camp will run for 8 weeks!!

For those new to RB Boot Camp:
Boot Camp is an intense fitness program with outdoor classes. Expect a combination of plyometrics, cardio, sports training, strength exercises and endurance training. Be prepared as this program will test your physical limits and capabilities! All fitness levels are welcome!

The 5 Best Snacks To Give You Energy

I always find myself eating energy bars when I am in class to keep myself awake and going through my long days. I came across this list awhile ago, but with school starting in a few weeks, I thought it was appropriate to bring it back out.

1. Almonds: Almonds contain a large amount of high energy containing nutrients that help to stabilize blood sugar and slows digestion due to the large amounts of protein and fiber. Almonds also have healthy fats to help curb appetite and prevent over eating.  

2. Yogurt: Since yogurt is in a liquid state, it is absorbed quickly to give you an immediate boost of energy. It also contains calcium, vitamins, essential nutrients and protein to ensure that the energy stays around longer.

3. Pineapple: Pineapple is one of the best fruits to eat when you need energy because it is a rich source of manganese, vitamin C, vitamin B1, copper, fiber, and vitamin B6 It also contains bromelain which helps improve digestion.

4. Whole Wheat Snacks: Whole grains are full of essential nutrients that help your brain and body, the complex carbs and sugars found in the whole grains absorb slower than simple carbs and makes your blood pressure stay stable longer and gives you energy that will couple last for a few hours.

5. Edamame: One cup of edamame contains 116% of the daily recommended amount of tryptophan one of the 10 essential amino acids that helps to regulate appetite, enhance sleep and improve your mood.

4 Nutrients You May Not Be Getting Enough Off

According to a study put out by eatingwell.com, there are 4 main nutrients that most Americans aren't getting enough of one a daily basis.

1. Fiber: The FDA recommends women eat 25 grams daily and men eat 38 grams daily, the average American only eats about 14 grams. Fiber can be found in plant-based foods, whole grains and beans.

2. Calcium: FDA recommendations show that adults aged 19-50 should consume 1,000 mg per day, women 51 and older and men 70 and older should consume 1,200 mg per day. Calcium is found in daily products like milk or yogurt, and dark leafy greens like kale and collard greens.

3. Potassium: Potassium is found in fruits and vegetables and the CDC (Centers for Disease Control) adults need to consume 2 or more servings of fruit per day and 3 or more servings of vegetables per day.

4. Vitamin D: Vitamin D is most commonly found in UV light, so try spending some time outside. You can also get Vitamin D from Vitamin D enhanced foods like milk and cereals. It is also found naturally in a few foods like fatty fish (salmon, mackerel, and sardines and egg yolks.

Exercise to reduce pain

I just read this article from the American College of Sports Medicine about the effects of exercising has on pain reduction especially in women.

 http://www.multibriefs.com/briefs/acsm/active7-24.htm

6 Tips for Summer Exercise

 With the summer temperatures increasing, it is important to take extra precautions when working out especially if you are outside.

1. Know your body: you may have to lower your intensity or duration when working out outside, know when your body has had enough and don't be ashamed to call it quits.

2. Check the weather: extra heat puts extra stress on your body, take breaks in the shade or walk instead of run, and if the heat and humidity get too high move your workout inside.

3. Stay hydrated: if your just walking around the park for less than an hour, take water to sip on with you; if your doing a longer duration work out, stop every 20 minutes to drink water; sports drinks can also help to restore electrolytes and carbs that have been lost during a workout.

4. Stay cool: sit in an air-conditioned room, take a cold shower or drink iced water before heading out to work out in the heat.

5. Don't think about the heat: thinking too much about how hot it is can mess with your head, don't become overwhelmed with the heat, instead convince yourself that the weather isn't bad and there is a nice breeze out.

6. Protect your skin: direct sun exposure and sunburn can help the body heat up and hold in heat, before you head out to work out in the sun lather on the sun screen or wear lightweight clothing to protect your skin; don't forget a hat and lip balm, theres nothing worse than a burnt scalp and chapped lips!

10-Day Fat Blast Challenge

Richmond Balance is offering a 10-Day program in August that will push you to your limits to achieve the results that you desire!

The Fat Blast Challenge consists of 10 straight days of cardio, strength, and interval training packed into a highly-efficient 30-minute workout! Weights and measurements will be taken on Day 1 and Day 10 to track your transformation. The program is fun and east and anyone can do it. All fitness levels are welcome. All you need is the desire to make a positive change in your life. Commit to the program and you'll get the results you've been searching for.

The challenge will take place at Richmond Balance and Libby Hill park August 6th - August 15th. Monday through Friday we will be meeting at 7pm, Saturdays at 10 am, and Sundays at 5 pm. More details about meeting locations will be announced at a later date. This program will be $49 for members and $69 for non-members so have a friend do it with you.

Call 343-1234 and reserve your spot! Space is limited!

Richmond Times Dispatch Article

Did you see the article that was in the Times Dispatch on July 1st? Richmond Balance and the farmers market classes were featured. Click on the link below to read the full article!


http://www2.timesdispatch.com/lifestyles/health/2012/jul/01/tdflair04-free-summer-exercise-classes-ar-2018284/

Firework Fun 5K

Tomorrow morning at 8:30AM, Myron and I will be leading runners, joggers and walkers on our first annual Fireworks Fun 5K. At the end of each mile, there will be a circuit to ensure that in a short amount of time you get a full body workout! Its free to members and non-members so bring a friend with you, just come a few minutes early so they can sign a waiver!! See you all in the morning!! Call us at 343-1234 if you have any questions.

July 4th

Since July 4th is tomorrow, I know that there is going to be a lot of temptations to cheat on the diets and forget about working out. Try picking some of the healthier options at cook outs and eat more of the fresh fruit and vegetables than the greasy burgers and fried foods. Try having a nice green salad instead of potato or macaroni salad. And get into the gym early, if you work out in the morning before heading out to all of your cook outs and get togethers, it will be out of your way and you won't feel guilty for skipping a day.

We hope that everyone has a safe and happy 4th of July and don't forget about our 5K on Saturday at 8:30 AM!!!

Summer Slimdown

Weigh Ins for the Summer Slimdown start today and will happen all week. The contest will run for the month of July!

Here are a few types to help you shed some pounds and win one of our great prizes!!!

1. Set realistic goals and determine your ideal weight lose.
2. Track your body fat percentage, make sure that doesn't get too low and that you are eating correctly and healthy
3. Monitor what you are eating, and decrease your daily caloric intake and increase the amount of daily exercise you are doing.
4. Eat 5-6 small meals throughout the day instead of 2 big ones.
5. Do a combination of cardiovascular and resistance training to build lean muscle and lose fat. Try to add in high intensity intervals into your cardio routine.

Living Social Deal!

Our Living Social Deal started running this morning! You have 6 days to purchase it, but don't wait because you won't want to miss out on it!!!


http://www.livingsocial.com/cities/77-richmond/deals/361182-eight-fitness-classes

Gym Happenings

Some of you may have noticed that there are a lot of new flyers hanging up around the gym with new programs that are being offered to our members. We have been working hard to give our members new fitness opportunities to add some spunk to their fitness routine.  I am going to break down all of the things going on in this blog and hope that I can answer any questions that you may have. As always please call the gym at 343-1234 with any questions that you may have.

Membership Referral Program: Starting today, June 15, 2012, for every member you refer to our gym for membership you will have the choice of one of our new Richmond Balance shirts or $10 in RB Bonus Bucks. Shirts are available in sizes small through extra large and come in navy blue, heather gray, lime green, and hot pink. Bonus Bucks can be used towards any of the services that the gym provides, i.e. personal training. Let your friends know that we are currently running a $299 special on our Annual Membership so now is the time to join!

Summer Slimdown: The Summer Slimdown is a weight lost competition between members for the month of July. We will have weigh ins June 25th - June 28th and weigh outs August 1st - August 4th. The one female and the one male to lose the highest percent body weight wins the competition! Prizes include your choice of a free personal training session or a month free of membership. Percent body weight will be determined like this: If a 200 pound person loses 10 pounds, their percent body weight lost would be 5% (10/200 = 0.05 x 100 = 5%).

Fun Firework 5K: Join us for first annual Fun Firework 5K July 7th at 10:30 AM! There will be a walking and a running group and at the end of each mile there will be a strength circuit. This is a free event so bring your friends and family with you! Our route starts at the gym and heads to Brown's Island, from there we will continue along the canal and head back to the gym.

Frozen Yogurt Sandwiches with Blueberry Swirl

I LOVE Pinterest and find some of the best recipes and craft ideas on there. I stumbled upon this recipe a few days ago and really want to try it. Let me know what you think!

Frozen Yogurt Sandwiches with Blueberry Swirl
serves 8-12


For the Blueberry Compote
2 cups (10 ounces) fresh blueberries
1/4 cup granulated sugar
1/2 teaspoon lemon zest
1 Tablespoon freshly squeezed lemon juice
2 teaspoons cornstarch


For the Sandwich Layers
1 cup unbleached all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1/8 teaspoon ground cinnamon
4 ounces (8 tablespoons) unsalted butter, softened
3/4 cup packed light brown sugar
1 extra large egg
1/2 teaspoon pure vanilla extract

2 pints premium vanilla frozen yogurt ( I use Häagen-Dazs)

For the Blueberry Compote
In a 12-inch skillet, cook the blueberries, sugar, and lemon zest over medium-high heat, thoroughly crushing the berries with a potato masher or the back of a large fork until the juices have released and the sugar has dissolved, about 2 minutes.  In a small bowl, stir together the lemon juice and cornstarch.  Stir the lemon juice mixture into the blueberry mixture.  Bring the entire mixture to a boil, stirring until the mixture is thickened, about 1 minute.  Transfer the mixture to a bowl and cool to room temperature.  Cover and refrigerate until ready to use.  (Can be made up to one day in advance).

For the Sandwich Layer
Preheat the oven to 375º F with the rack in the middle.   Butter and flour two 8-inch baking pans, then line with parchment paper with sides over hanging for easy release. In a medium bowl, whisk together the flour, baking powder, baking soda, salt, and cinnamon; set aside.  In the bowl of a stand mixer fitted with the paddle attachment, cream the butter and brown sugar at medium-high speed until light and fluffy, about 3 minutes.  Beat in the egg and vanilla.  Reduce the speed and add the flour mixture in two batches, mixing just until combined.  Evenly divide the batter between the prepared pans, spreading with an offset spatula.  Bake until golden brown, but still tender, 10-12 minutes.  Cool completely in the pans for least 1 hour.

To Assemble
Keeping one sandwich layer in the pan, dollop half the blueberry compote over the base.  Spoon all of the softened frozen yogurt over the blueberry and spread evenly using an offset spatula.  Dollop the remaining blueberry compote over the yogurt.  Using the parchment overhang, carefully remove the second sandwich layer from the pan.  Invert the layer over the blueberry and yogurt, pressing gently to form and even sandwich.  Fold parchment overhang over the sandwich and wrap baking pan in plastic wrap and freeze for at least 4 hours, preferably overnight. 

When ready to serve, remove plastic wrap and unfold parchment.  Using parchment, transfer the sandwich to a cutting board.  Trim edges if desired, then cut into bars.   Ice cream sandwich (before cutting) can be made 1 week in advance wrapped in plastic wrap and then in foil.  Enjoy!

"Exergaming"

Found this article in the Washington Post website this morning. I would have never thought that video games would be consider "exercise" but I guess anything to get kids up and moving.



http://www.washingtonpost.com/lifestyle/wellness/presidents-council-on-fitness-backs-wii-kinect-and-other-video-games/2012/05/14/gIQAJg87QU_story.html

Tabata

Tabata is a pretty popular class offered at Richmond Balance. Although not on the schedule for June, we are offering Body Blast on Wednesday's at 7pm! Body Blast is pretty similar to Tabata and I'm sure that once you try it you will be hooked!


The Richmond Times Dispatch ran a great article on Tabata in Sunday's paper.

http://www2.timesdispatch.com/lifestyles/2012/jun/03/tdflair04-fitness-tabata-interval-training-ar-1953470/

Hope you enjoy it!

Working Out Outside

Living in Richmond, we have plenty of options to take out our workouts outside. Canal Walk and Libby Hill Park are great resources to take advantage of, but do you find yourself in a rut and have trouble finding things to do outside besides run the trails or do the stairs? Here are a few ideas to help spruce up your outdoor work out:

- Make use of the park benches: you can do triceps dips, push-ups or step or jump onto them to work your  legs
- Lunges: if your at a park and have an open space, lunge across it, when you get to one end do jumping jacks, sit-ups or push-ups before lunging back to where you started, do this a few times
- Monkey Bars: not only are they great for your arms, you can hang from them and do hanging crunches
- Intervals: when running around the park or canal walk, alternate between jogging and walking
- Body Weight Exercises: push-ups, burpees, crunches, squats, and lunges can be done anywhere; plan your route ahead of time, and plan when you are going to stop your run or walk to do these exercises

Hope you find some of these ideas helpful!!

Living Social Deals

We are running another Living Social Deal that we are really excited about! Keep your eyes out for this one, you won't want to miss it!!!

8 Class Punchcard: $29!! (You can come to any of the classes that are on the class schedule and open to members!)
Annual Membership: $299!!!!

Working Out On The Go!

Are you traveling for work or vacation this summer? Don't know how to fit in a workout routine while you are away from the gym and find hotel gyms lacking? Check out this awesome article from MSN's Fitbie!

http://fitbie.msn.com/get-fit/tips/5-go-workouts

Yummy Low Calorie Summer Salads

Its summertime! Lets spruce up those boring old green salads and try one of these yummy recipes!


Tuscan Chicken Salad
Calories: 340
2 oz. boneless, skinless chicken breast
1/2 cup halved cherry tomatoes
1/2 cup green beans
Chopped fresh basil leaves
1/4 cup artichoke hearts
1 oz. part-skim mozzarella cheese
1/2 cup shaved asparagus
1.5 oz light Italian or lemon vinaigrette
Freshly ground black pepper, Italian seasoning and sea salt to taste


Vegan Mango and Black Bean Salad
Calories: 387
1/2 cup diced ripe mango
1/2 cup canned black beans, rinsed and drained
1/4 cup roasted red bell peppers
1/4 cup diced radish or jicama
1/5 avocado, sliced
1 tbsp. chopped cilantro
2 tbsp. chopped green onions
1.5 tbsp. light lime vinaigrette or 2 tbsp salsa
Freshly ground black pepper


Summertime Whole-Grain Quinoa Salad
Calories: 305
1/2 cup quinoa, cooked
1/2 cup diced cucumber
1/2 dicd tomato
1 tbsp. chopped mint
1/8 cup feta cheese
1.5 0z light Greek vinaigrette
2 tbsp. silvered almonds
Freshly ground black pepper

Free Farmers Market Classes

That's right we are offering FREE Farmers Market classes again this summer! Join us at 9 am at the 17th Street Farmers Market to take a free Barre, Yoga, Zumba or Pilates class. The Massey Center will also have representatives available to answer questions and to provide information about cancer. Attached you will find the schedule of classes:

http://www.richmondbalance.com/doc/2012%20Class%20Schedule.pdf

Call us 343-1234 with any questions and don't forget to like us on Facebook and follow us on Twitter!

Summer Smoothies

 I constantly find myself on the go and have found smoothies to be one of my favorite go-to foods for a quick meal or treat. Recently, I have started making my own smoothies instead depleting my wallet at Tropical Smoothie. Here are a few recipes that I am anxious to try.... Let me know what you think!


Citrus Smoothie
Blend:
1 orange, peeled
1 banana
1/2 cup grapefruit juice
1 tablespoon lemon juice
1 tablespoon honey
6 oz vanilla nonfat greek yogurt
1/2 cup ice
Optional:  1 tablespoon flax seed






Berry Kiwi Smoothie
Blend:
1 kiwi, peeled
1 cup fresh kale or spinach
1 cup frozen mixed berries
1/2 banana
1/2 cup vanilla soy milk or nonfat milk
1 scoop vanilla protein powder
1 tablespoon wheat germ
Optional:  2 teaspoons honey

Cherry Vanilla Smoothie
Blend:
1 cup frozen cherries
6 oz vanilla nonfat Greek yogurt
4 oz 100% pomegranate juice
1 scoop vanilla protein powder
1 tablespoon flax seeds
1/2 cup ice


Island Smoothie
Blend:
1/2 cup pineapple juice
1/2 cup coconut water
1/2 cup chopped fresh or frozen mango
1 banana
1 tablespoon shredded coconut
1/4 teaspoon minced ginger
1 scoop protein powder
1/2 cup ice cubes
Optional:  1 tablespoon wheat germ

Meredith's Bridal Article

I've always wanted to be the kind of trainer that could yell at people a'la Jillian Michaels. I have visions in my head of clients that are awestruck by my presence and cling on to my every knowledgable word. After an especially grueling session where I am in full drill sergeant mode, waving my sculpted trainer arms at them, they crumble in a sweaty heap on the floor and cry about their past as I applaud them for their 'breakthrough'. This is not real life. I am sure my clients are grateful for this, especially the ones I train at a very stressful and emotional time of their life.

I train brides. I train other people too but in the past year I have worked with quite a few women who are preparing for one of the biggest days in their life. Training brides is a little different than training the average client because the brides are dodging bullets from every angle. Unpleasant run-ins with the future mother-in-law have resulted in complete derailment and they are left with the wreckage of a carb crazed evening. Difficult bridesmaids cause a bottle of wine to be consumed in an evening and a fiancée that doesn’t ‘understand’ will send them running to Ben&Jerry for comfort. We have basically asked these women, at the most stressful time of their life, to stop eating everything they enjoy and find extra time to work out. We’ve asked them to count every calorie and measure everything from fruit salad to the wedding cakes they will be sampling.  These factors result in sessions that work a little differently than most.

I am pretty good at assessing someone’s mood when they come in for a session or in most cases, they just tell me. A fight with the fiancée might result in a calming Pilates session where they pour their heart out to someone who is unbiased and has one whole hour to listen. A fight with the mother in law will usually manifest itself in an intense cardio session with high intensity intervals and random angry outbursts. I pass the weights over and they let all the stress from the week spill out as they sculpt their shoulders. Sometimes the sessions are quiet, as the wedding gets closer and they are more focused on the end result. Every week these brides have one hour where they put the phone away and turn themselves off to the world and focus on themselves. If they leave our session feeling calmer, stronger, and a little more ready for the challenge of the day, then I have done my job. Every bride has a different idea in her head as to what the outcome of our sessions together should be but they all want that one thing: To look and feel good on their big day. I like to believe I help with that,  and as I guide them into a new exercise and they vent about the stresses of the day, I am glad I am not Jillian and making them cry because to be honest, most likely someone has already done that to them this week.

Some people say trainers are a luxury, but for a bride who is preparing for her big day, they are sometimes necessary. A lot of my clients have stayed on long after the wedding, having grown accustomed to that hour of sweating, venting, and strengthening. I hope to help some of them through their next big event, having a baby. For now though, they are happy that all eyes were on them on their big day and that they have come to love their strong and hardworking bodies. And if you get a little impromptu therapy session in during that hour, all the better.

Only have 10 Minutes to spare?

Is your day so jampacked that you only have 10 minutes to spare or do what YOU want to do? I know that there are days that I feel like I am doing so much for others that I forget to think about myself.

Here are 10 things that you can do in 10 minutes to take time to yourself:
1. Read: I'm not saying to read a novel, but pick up a magazine and catch up on the latest gossip.
2. Shop: Buy that new top you have been looking out, you deserve it!
3. Turn on your iPod: There is nothing better then singing along to your favorite song!
4. Pamper yourself: Try a facial or eye mask. You can make your own by mixing oatmeal, honey and yogurt or buy one from the store. I have a great one by clean and clear.
5. Mediate: Sit down, close your eyes and just relax!
6. Work out: Go for a quick run on the treadmill, do intervals on the bike, or even lift weights. Doing some sort of activity will make you feel much better about yourself and give a boast of energy.
7. Pick up the phone and chat: I know 10 minutes isn't long, but a quick hello to an old friend or long lost family member can turn any day around.
8. Get a Massage: Have your significant other rub your back or neck and get some of those knots out.
9. Give yourself a treat: Take to actually make yourself a meal and eat it in peace.
10. Journal: Keeping a journal has been proven to be very therapeutic. Write about your day, what's on your mind or plans for the future. Hold on to your journals and read them a year later and see how much your life has changed.

Just remember, no matter busy your life may get, you have to take time to yourself and make yourself happy.

Balancing the human body

Many of us sit at a desk for 8 hours a day, then go to the gym for an hour, bang out some cardio and a bunch of resistance exercises, and then go home and sit down to dinner all the time wondering why we have chronic back, neck, or knee pain.

During your hour long workout, how much time do you spend on opposing movement patterns, range of motion (ROM), and flexibility?

This is a very important question, and one worth asking yourself.

When we work on our flexibility, we are sending messages to our brain to calm down tight muscle groups and wake up weak ones. Increasing ROM in a movement is a good way to ensure correct movement patterns. And re-directing your habitual movement patterns creates more balance, strength, and flexibility. It's a positive cycle.

Here is an example: Gluteal dominance vs quadricep dominance.

If when you do squats you feel the front of your thigh much more than you do your glutes, you probably need to work on your range of motion in your squats and shift the weight further back into the glutes. One way to do this is to aim your butt for a lower surface, slowly increasing the ROM of your squats. This will help wake up your glute muscles and release your quads, so that your body is moving correctly and using the large muscle groups in the back of the body to stabilize the knee joint, thus reducing stress and pain in the knee.

Since, in our modern activities of daily living, we recreate similar movement patters with similar ROM, and hold static positions for many hours of the day, it makes sense that we should work in opposition to those patterns, while at the gym, to help balance the body.

If you spend 8 hours a day hunched over a computer key board and you want better posture, coming into the gym and banging out 100 chest presses and push ups isn't going to help you much. But if you take time to stretch your chest muscles and then strengthen the muscles of the back, then you are creating balance in the postural muscles.

Similarly, if you are seated all day at a desk and you want stronger core muscles, using machines at the gym that make you sit probably isn't going to help much with balance and stability. But, if you use a stability ball and free weights for the same exercises, you are working in opposition to the static stable base you are used to.

Another good thing to keep in mind: Every workout should include pulling exercises, pushing exercises, variations of squats, variations of lunges, and rotational exercises. And always set a day aside for flexibility training.

If you have questions about your workout and how to improve your flexibility and ROM, be sure to ask any one of our highly qualified personal trainers at Richmond Balance. We are here to help you move better.

Namaste,

Jennie

Posture!

Stand up straight! Pull your belly in! Roll your shoulders back! Head up!!

Sound familiar?

Some of my clients refer to me as a 'form nazi'. I'm sure many people think that way about their personal trainers.

I would agree that I hear myself giving ques for posture very, very often throughout a training session, and demanding that an exercise be done right before a client stops. But, the reason I do this is to ensure efficient movement by ending with positive feedback when an exercise is done correctly, so as to encourage the client to learn the proper form and to translate that into their activities of daily living.

If bad posture is evident in a client, most of the time it is the result of an imbalance in the stability/flexibility relationship of the body. Adding the stress and load of cardio and resistance training on top of an imbalanced body can exacerbate muscular deviations causing pain or even injury.

Think of lower back pain, Plantar Faciitis, IT band Syndrome, or rotator cuff injures. These are pretty common injures, especially among athletes, and can be corrected by using proper form and mechanics. Gone untreated or ignored, these injures can side line a person for months, the end result, many times, is surgical intervention...which is no fun...

So, the next time you think dark thoughts about your pt because they won't leave your posture alone, thank them instead, because their objective is a healthier you.

Namaste and STAND UP STRAIGHT!!

Jennie

A little blog post about ALCOHOL.

Now, I love to have a glass of wine in the evening, but I thought I'd post some interesting facts about alcohol, so that we all can make better choices.

For many of us, who are trying to watch our waist lines, counting calories is pretty commonplace, but, it's not just our food calories that matter. What we drink, when we drink it, and how we like to drink it matter too. Knowing the caloric content of all the fluids you consume is important to weight loss, but knowing how alcohol affects your body may help you to lose those last 5 ponds.

Here are a few interesting facts on alcohol:

Alcohol is a sugar, but unlike other sugars that cost 4 calories per gram alcohol costs 7.

• A 5 ounce glass of wine, red or white, will cost you 110-120 calories.

• Beer is different than wine in that the caloric cost will depend on the amount of alcohol per volume. Ultra Light beers can cost 55 calories per serving, where as the higher alcohol beers can cost between 190 and 300 calories per serving.

• Liquor is similar to beer in that the amount of calories will depend on the proof. A 70 proof shot can cost you 55 calories, where as a 90 proof shot can cost 75 calories.

• Mixed drinks can have the highest caloric content of all, depending on the mixer.

A small portion of alcohol is stored as fat. The rest is converted to acetate and released into the bloodstream where it replaces fat as a source of fuel.

People tend to consume more overall calories when they drink alcohol with a meal vs an non alcoholic drink.

Remember to start your evening with a well balanced meal, and always follow your glass of wine or beer with plenty of water.

Have a healthy day!

Jennie

You know spring is just around the corner when...

...you hear the sound of Richmond Balance Boot Camp participants sprinting up the Libby Hill Park stairs at the crack of dawn.

Yes, March 5th begins our new Boot Camp season. Join us in our 3rd year of melting off winter weight and toning up butts for bikini season. And this year we're going to make sure you don't get left out in the cold!

Can't make it up to Libby Hill Park? No problem. Join our participants at our new Bryan Park location on Monday, Wednesday, and Friday evenings at 6pm for shedding pounds Northside style.

Just can't get enough of the sun rising and setting over the James River while you grunt and sweat? Then stick with our tried and true Libby Hill Park boot camp Monday, Wednesday, and Friday at 6am AND 6pm.

Give us a call at 804-343-1234 for more details.

Don't let your diet get intercepted by fatty Super Bowl snacks

Here's a great idea for a hearty but healthy chili for your Super Sunday.

1lb lean ground turkey breast

1 pkg chili seasoning (McCormick's Tex-Mex chili seasoning is gluten free)

Water as needed

4 large tomatoes or one 16oz can of diced tomatoes

1 can of kidney beans, rinsed and drained

3/4 cups each of yellow squash and zucchini chopped

1/2 cup onion chopped

2 cloves garlic chopped

2 tsp fresh ginger minced

1/2-1 tsp cayenne pepper

salt and pepper to taste

1 Tbsp EVOO or olive oil cooking spray

2 stalks of celery coarsely chopped

Gorgonzola cheese, optional

Spray your chill pot with cooking spray or add EVOO. Sautee onions until translucent. Add garlic and ginger and sautee another minute. Add turkey and sautee until browned (because the turkey is lean breast meat, you shouldn't have to drain any fat from it). Add chilli seasonings, cayenne, salt and pepper, water beans and tomatoes. Stir well and bring to a boil. Reduce heat and cook for 20 minutes. Before serving, add celery for a healthy crunch. Top with gorgonzola and enjoy your Super Bowl!!!

Purchase our deal on Living Social and LIKE us on Facebook and you'll be entered to win a FREE 4 Week Platinum Barre Package (Unlimited barre classes for 4 weeks!!!)

Richmond Balance
Don’t miss our deal on Living Social!

... 8 Barre classes for ONLY $40.00!

The deal ends on Monday, January 30th so don’t miss out! You have until May 31st to use your classes so even if you are a current Barre participant, you can still use this deal! Purchase your deal thru the link below and then contact Richmond Balance to redeem your voucher and schedule your classes. Be sure to forward... this to everyone you know!

Living Social Link: http://www.livingsocial.com/cities/77/deals/141629-eight-barre-classes

Richmond Balance Phone #: 804-343-1234

Visit http://www.richmondbalance.com/ and click on the Special Programs tabe to view the current Barre schedule.

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Richmond Balance - Eight Barre Classes
http://www.livingsocial.com/

Richmond Balance - Eight Barre Classes

http://www.livingsocial.com/

Grab this deal for yourself and you could help your friend get it for free. Win-Win.

Living Social Deal- 8 Barre Classes- ONLY $40

Don’t miss our deal on Living Social! 

8 Barre classes for ONLY $40.00!

The deal ends on Monday, January 30^th so don’t miss out!  You have until May 31^st to use your classes so even if you are a current Barre participant, you can still use this deal!  Purchase your deal thru the link below and then contact Richmond Balance to redeem your voucher and schedule your classes.  Be sure to forward this to everyone you know!

Living Social Link:  http://www.livingsocial.com/cities/77/deals/141629-eight-barre-classes

Richmond Balance Phone #:  804-343-1234

Email bwebster@richmondbalance.com for more information

Visit http://www.richmondbalance.com/ and click on the Special Programs tabe to view the current Barre schedule.  

RB Barre- for the busy person you are!!!

We know you have a busy schedule.  We know your budget is tight.  We know sometimes your plans have to change at the last minute. 

We also know that despite all of that, you are still committed to your health and fitness goals!!!

Richmond Balance is now offering 4 week Barre packages to fit everyone's schedule, budget and....well, life's little suprises.

The next session of Barre starts next week on Monday, January 30th.  There are still spots available so be sure to check out the new packages below and register today!  For a complete schedule of classes visit http://www.richmondbalance.com/ and click on the Special Programs tab.

For more info or to register email bwebster@richmondbalance.com

Bronze Package- 4 weeks / 2 classes per week- $80 
Silver Package- 4 weeks / 2 classes per week- $80 PLUS add extra classes for just $8 per class
Gold Package- 4 weeks / UNLIMITED Classes- $119
Platinum Package- 4 weeks / UNLIMITED Classes PLUS Gym Membership- $149

The Dark Side of Yoga.

Recently I've had several clients, who know about my yoga practice, email the link to the recent New York Times article entitled How Yoga can Wreck Your Body. I appreciate their concern and, to be honest, I have in the past hurt myself doing yoga.

Those of you who know me may know that: 1)this new year I have resolved to do some kind of yoga, at least once a day, for 365 days, and 2) I hate that yoga has become a fitness trend.

The New York Times article brings up some really valid points, chief among them; 'the number of Americans doing yoga has risen from about 4 million in 2001 to what some estimate to be as many as 20 million in 2011 — means that there is now an abundance of studios where many teachers lack the deeper training necessary to recognize when students are headed toward injury.'

So, why the huge increase in yoga participation? I think people are attracted to the novelty, the flexibility, the challenge, the overwhelming desire for stillness in their minds, so they push themselves into positions that their bodies may not be ready for...that's what I did.

When I learned about yoga, I first learned about breathing. The stillness of mind, unity of body and breath, the unity of body and the Universe. Somewhere over the past couple of decades (almost) I'd gotten away from that and, instead of coming back to my breath, I pushed...and got hurt.

If you are contemplating starting a yoga program, the New York Times article is worth reading, but don't let it frighten you away from practice. Instead, find someone who cherishes the practice itself to learn from, and then find the stillness in breath and in your own heart.

Yoga, if done responsibly can be a beautiful and enriching addition to your life, but please don't treat it as a fitness trend.

Peace and happiness,

Jennie

Hi, my name is Jennie, and this year I will be 40.

40 is the new 20, as the saying goes...I'm not sure how much I agree with that.

To be sure, I was really fit in my 20's, but at 39 I can say for sure that I'm the fittest I've ever been. And no, I'm not following any crazy fitness routine. I teach barre at Richmond Balance, so I do the workout 3 times a week, and I do Bikram yoga twice a week. This is a far cry from the endless hours I spent biking, running, swimming, hiking, and dancing during my 20's. Not that I find anything wrong with being that active, it just takes a lot of time...time that I don't have.

What I do find is that by spending an hour a day five days a week strengthening and balancing my body I am not only more fit than I've ever been, I'm also a lot smarter about my fitness choices and about the way I take care of my body.

Do I feel like I did when I was 20? No, I feel better, smarter, stronger, and more flexible.

So if you ask me, 40 isn't the new 20, it's the New and Improved 20.

Spend an hour a day with any one of our highly qualified personal trainers and get into the best shape of your life!

Yes you can snack (yay)... But not on potato chips (boo)

Healthy snacking keeps your metabolism rocking throughout the da

y and helps prevent over eating at meal time.

Choose fibrous snacks with a good balance of fats to proteins to carbs.

Here are some other things to keep in mind.

• Keep your snacks under 200 calories.
• Drink water before and after snacking...this will keep you feeling full longer.
• Snack in between meals making sure not to go over your daily caloric intake.
• Don't make your snack full of sugar, this will cause your blood sugar to spike and plummet making you hungry again.

Good choices for snacks include:

• Apples and almond butter
• Carrot and celery sticks with peanut butter
• 2 rice cakes with hummus and an avocado slice
• 2 All natural turkey slices with low fat cheese rolls
• A yogurt spinach papaya smoothie (trust me)

Wait an hour after you snack and then come to Richmond Balance for a calorie torching barre class. You'll love it!!

Have a healthy and balanced day!!

Jennie

Good food recipe!

Jen's Portable Breakfast Frittata

Pre-heat oven to 425

Ingredients:

6 egg whites

1 Tbsp EVOO (optional)

2 cloves garlic finely chopped

1/4 red onion finely chopped

1 1/2 c spinach

1 c red bell pepper chopped

Salt, pepper, and cumin to taste

You'll also need:

cooking spray and a muffin pan

Directions:

Saute garlic and onions in evoo until onions are translucent.

Add spinach and wilt.

In a separate bowl mix egg whites, red pepper, salt, pepper, and cumin.

Add garlic, onions and spinach. Mix well.

Spray muffin tin with non stick spray.

Pour mix into muffin pan and bake for 20-25 minutes or until firm and slightly browned.

~ 147 calories per fritatta

~ 0.2-7.0 grams of fat (depending on if you use the oil)

~ 25 grams of protein

Have a fritatta with 1/2 an apple and a glass of H2O for a low fat low cal breakfast that will keep you full and focused.

366 Days of Fitness!

Do you make New Years resolutions every year only find yourself forgetting them or dropping off half way through the year because you found the resolution too difficult? Or maybe you got bored?

Changing habits is hard, a year is a long time.

A day, in contrast, is pretty manageable.

If you make one healthy choice every day, in as little as 3 weeks you can change your life in a manageable and lasting way. And, the best part of 2012 is that you get one extra day to do it!

Our staff at Richmond Balance is taking advantage of the leap year to be as fit and healthy as we can be. Stop by to ask us how we're doing it!

And while you're here you can make your first healthy choice by taking advantage of our $299.00 annual membership.

Until January 31st $299.00 gets you 24 hour access seven days a week, access to our fun and fantastic classes, and the opportunity to work with the best personal trainers in Richmond!

So, we've just made it even easier for you to change your life one day at a time for a healthier, happier you!!