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!!!