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.