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