Healthy Grocery Shopping

Tips for Healthy Grocery Shopping

1. Don't go shopping when you're hungry. You have a greater chance of making unhealthy choices and buying too much if you are hungry. If it is in between meal times, make sure you have a healthy and satisfying snack before you hit the store.

2. Shop the perimeter of the store. All of your fresh produce, lean meats, and low-fat dairy products are located along the perimeter of the store.  This is where you should buy the majority of your groceries. Don't forget to make a few trips down the center aisles for healthy staples like oatmeal, beans, and brown rice.

3. Limit processed and packaged foods. Processed and packaged foods are almost always loaded with extra calories, fat, and sugar. They are certainly lacking many of the important nutrients found in fresh, whole foods. Enjoy a piece of chocolate or a few chips every now and then, but remember that moderation is the key! Try to limit your processed snacks to 200 calories a day.

New Years Resolutions

Did you make one of your New Years Resolutions to get flat abs? If so, here are a few tips I have stumbled upon to help you get those flat abs you have always wanted.

1. Improve your posture. While sitting at your desk, suck your belly button to your spine and hold for 20-30 seconds. Repeat this as many times as you want during the day to help tighten your abs and improve your posture.

2. Cardio and lots of it. Doing cardio is one of the best things you can do to reduce belly fat as well as helping you cut body weight. For most people belly fat is the last thing they lose, so don't get discouraged!

3. Reduce your stress. Rest and relaxation are key when trying to lose weight!

4. Watch your diet. Make sure you are eating lots of lean protein and vegetables. Maintain a healthy diet so you don't ruin all the hard work you are doing in the gym.

5. Crunches. While they might be boring, it is important to tone up your abdominal muscles to get a flat stomach and crunches are the easiest way to do that. Doing crunches for a few minutes a day with proper form can make a big difference to the appearance of your stomach.

6. Utilize props. If you have problems with stability try doing your crunches on a ball to help improve your balance. Push-ups and bridges can also be done with the help of a ball.

7. Planks. Hold for 1 minute and repeat 5 times, your abs will be burning!

8. Lift Weights. Females that lift weights are 15% more likely to lose abdominal fat than those that don't and you will get the benefits of toning your entire body.

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!