Richmond Balance

2012-01-30T09:50:00.001-05:00

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
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Richmond Balance - Eight Barre Classes

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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

2012-01-29T12:26:00.001-05:00

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!!!

2012-01-25T09:44:00.001-05:00

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.

2012-01-23T16:22:00.003-05:00

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.

2012-01-18T15:57:00.004-05:00

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)

2012-01-13T13:29:00.004-05:00

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!

2012-01-06T13:28:00.002-05:00

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!

2012-01-03T16:37:00.004-05:00

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!!

Open House at Richmond Balance!

2011-06-01T17:06:00.002-04:00

Join us for a fun and relaxing evening at our facility in historic Shockoe Bottom,
June 9th from 6-8pm.
We'll be serving wine and giving away door prizes, handing out some giveaway prizes, chair massages, and coupon books for RB services and fitness programs-all free!
Call 804.343.1234 if you have any questions!
Hope to see you there!

2011-05-06T15:00:00.004-04:00

Get fit outside this Summer! Join us for our new FREE community exercise classes every Saturday at 10 am starting May 7 at the 17th Street Farmers Market.

In partnership with the Massey Cancer Center and Massey Alliance, Richmond Balance will be teaching FREE Group Exercise Classes at the 17th Street Farmer's Market every Saturday from 10-11am. Join us this Saturday, May 7th for the kickoff class.....Bootcamp! In the upcoming weeks we'll be teaching Cardio Circuit, Boot Camp, Yogilates, and more! Class type will be announced every Thursday on our Facebook page.

Join us for all of them and live healthier to help prevent cancer!

Boot Camp

2011-04-15T17:21:00.002-04:00

It's not too late to get in shape!! Sign up now for our next 8 week Boot Camp!!! It will start Monday, May 2nd and run through Friday, June 24th. It will take place every Monday, Wednesday, and Friday at 6am and 6pm rain or shine, in Libby Hill Park. Sign up now through April 27th for only $120. After April 27th price increases to $180 so sign up early!

Richmond Balance Open House

2011-04-15T17:14:00.002-04:00

Coming in mid-May we will be having a customer appreciation/open house. It will be our way of saying thank you to those who are already a part of the Richmond Balance family and a great way to meet people in the community and surrounding area. It will be open to the members, trainers, clients, and the community. More details will follow shortly.

FREE Group Exercise Classes at the Farmer's Market- Starts May 7th

2011-04-07T14:52:00.000-04:00

Richmond Balance will be partnering with the Massey Alliance in an effort to educate young professionals about cancer prevention through fitness and healthy living. Join us at the Farmer's Market on Saturdays from 10-11am for FREE group exercise classes. Classes start May 7th and will include Yoga, Pilates, Bootcamp, Cardio Core, Sculpting and more! We hope to see you there!!!

Spring Has Sprung

2011-04-05T14:29:00.002-04:00

Can you believe it is almost summer? I feel like it was just a short while ago that I was writing about New Year's Resolution's. If you kept up with your resolution, you are probably excited about the warmer weather because it means you get to show off all your hard work. If you've fallen off the wagon, don't worry, there is still time. The good thing about spring is that you get to take some of your workouts outside. Head to a local park and go for a run. The hills alone should jolt your workout and give you some positive improvements in no time. Just remember, if you've been running inside on a treadmill all winter, you need to adjust to the outdoor terrain so make sure your shoes are in good shape and up for the outdoors. Now that spring is here, your local farmer's market should be open and that means fresh fruit and veggies for your diet. Go one Saturday morning and stock up for the week. If you're heading out the door and want to grab a snack, you'll have plenty available. Fresh fruit, runs in the park, spring has sprung so let's take advantage of it.

Join Richmond Balance and Lululemon this Thursday for a Healthy (Happy) Hour!

2011-03-28T14:17:00.001-04:00

A Healthy (Happy) Hour

Thursday, March 31, 2011 from 6pm-7pm
Hosted by lululemon athletica - Richmond

the lululemon athletica Richmond Showroom
1303 West Main Street
Richmond, VA 23220

Stop by the lululemon athletica Richmond showroom on your way home from work and grab a drink, chat, or shop as lululemon opens its doors to the Richmond Balance family.

The Showroom is in the heart of the Fan on West Cary between Randolph and Brunswick. There is ample parking on the street and in the back of the building.

Join us for Yoga with the crew from Lululemon!!!

2011-02-21T13:54:00.000-05:00

Join the crew from Lululemon www.lululemon.com/richmond/richmond at Richmond Balance on Tuesday, Feb 22nd for Yoga. Class starts at 7pm! $10 drop in fee. We are located at 1806 East Main Street. Hope to see you there!!!

Member Detox Blog- Day 24 (Final Blog)

2011-02-17T19:36:00.001-05:00

DAY 24: the final entry

Today was the day of reckoning: my check-in with the nutritionist. It did not go as I had hoped. When I explained to her that I was still not feeling better, she recommended that I continue my detox. For 4 to 6 weeks. Oh. Dear. Lord. Apparently, some people have to do it for 6 months before feeling better, but because I’m young (31) and relatively new to this issue (4 years), she doesn’t think it’ll take that long. I had my eyes set on some delicious treats on Friday, though. Guess that plan is out the window.

Don’t worry; I won’t bore you with the next month and a half of detox adventures. My diet has gotten pretty boring – lots of repetition, you’ll notice, as I tend to stick with what works, -- so I feel like this blog has run its course. Some final observations:

• The hardest part of detoxing is being around food you can’t eat. Eat at home if at all possible.

• You can eat great food on detox, provided you cook at home. Many detox recipes are worth incorporating into your regular diet.

• One glass of wine won’t hurt you. Three will decimate you.

• You may surprise yourself with your willpower. I generally have no self-control but once committed to the detox diet, I was able to stick with it pretty well. Even with free cupcakes at work.

Hope I’ve provided some helpful insight and/or good recipes over the last few weeks. So long. My journey continues…

Member Detox Blog- Day 23

2011-02-16T10:46:00.001-05:00

DAY 23
I’m eschewing Super Bowl parties so as to avoid all those tempting snacks. Though I did go to the grocery store hungry today and bought a handful of those fruity straw snacks. They’re processed, I know, but I’m not going to worry about it. Could be much, much worse. As I near the end of detox, I find myself tempted by all sorts of things – ice cream, Snickers bars, frozen pizza. So if I splurge on a fruity, twisty thing (okay, five fruity, twisty things), I figure I’m doing okay.

MENU
Morning
Gluten-free cereal with bananas and walnuts

Lunch
Salad greens, rice, beans, chicken, guacamole

Snack
All-natural fruit snacks

Dinner
Lentil soup

Member Detox Blog- Day 22

2011-02-15T08:09:00.001-05:00

DAY 22
I’ve eaten out a lot this week (particularly considering I’m on detox) and I’ve learned some interesting things. One, I can usually safely eat only about 1 or 2 items on the menu, so it’s very, very limited. Two, I’m usually happy with what I get anyways. Yesterday, I had dinner at Stronghill Dining Co. and though it was tough to pass on the bread (and the wine), I was perfectly happy with my roasted chicken and sides. Tonight, I had dinner at Aziza’s on Main (a neighborhood joint that is quickly becoming one of my favorites) and it, too, was really delicious. In both cases, I had to ask them to leave off the butter sauce, and in both cases, I didn’t miss the butter sauce one bit. When you think about all the calories and fat you’re saving without that sauce…I think I’ll be making a habit of this.

Another observation: in my “real”, aka non-detox, life, I am the first one to go for fried chicken, grilled cheese, chicken pot pie – all those delicious comfort foods that warm you up on a cold winter night. But since I have to pass on all those things nowadays, I’ve realized that I’m rarely as uncomfortably full as my dinner companions at the end of a meal – even though I eat plenty and feel perfectly satisfied with my meal. And I rarely wake up with that still-full feeling where it takes you half a day to get hungry again. I don’t have the willpower to resist temptations all the time in my “real” life – but I should really try to do it more often if it means feeling like this. Which feels pretty great, actually.

Oh, also, I cheated and had a glass of red wine. Just one. It was divine.

MENU
Morning
Gluten-free bread with banana and peanut butter (2 slices)

Lunch
White bean tuna salad
Rice crackers
Apple

Snack
Apple cider

Dinner
Green salad
Pan-fried haddock
Root veggies
Glass of red wine

Member Detox Blog- Day 21

2011-02-14T08:56:00.001-05:00

DAY 21
I’m obviously a creature of habit as I’ve had white bean and tuna salad for about half of my total detox meals, but it’s delicious and I’m not sick of it, so I’m going with it. Not sure if I should be eating so much tuna (mercury – more guilt) so I may have to substitute a different fish in the future.

MENU
Morning
Gluten-free bread with peanut butter and banana

Snack
Apple

Lunch
Salad greens with white bean tuna salad
Rice crackers

Dinner
Roasted chicken breast
Green beans
Red beans and rice

Snack
Apple

Member Detox Blog- Day 19 & 20

2011-02-13T12:00:00.000-05:00

DAY 19
Ate at Couscous tonight and it wasn’t as good as I’d remembered. Bummer. I was also really limited in what I could eat because a lot of Middle Eastern food is made with tomatoes. The tomato thing is actually really limiting. Frustrating.

MENU
Morning
Gluten-free cereal with bananas and walnuts

Snack
Apple

Lunch
Half millet-flax spinach pie
Baby greens with white bean tuna salad
Coconut water

Dinner
Curried cauliflower
Baked white fish
Jasmine rice

DAY 20
Made a super-delicious dinner tonight. Most of my super-delicious dinners involve roasted sweet potatoes and I tend to eat about half the tray immediately after I take it out of the oven, so I’m almost too stuffed to eat anything else. This is a common occurrence. This time, I made room for the main course – baked orange roughy – because it was simple and yummy.

During recipe Googling, I found out that orange roughy is overfished, so I probably won’t make this again, but will use the same technique for tilapia and other more sustainable white fish. (I hate finding out that favorite fish are in danger of extinction, but I have a terrible guilt complex about eating them once I know they are. Makes it hard to enjoy them, so what’s the point?)

You can find out more here: http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx?gid=14

MENU
Morning
Gluten-free cereal with banana and walnuts

Snack
Apple

Lunch
Half millet-flax spinach pie
Salad greens with white bean tuna salad

Dinner
Roasted sweet potato
Baked orange roughy (olive oil, salt, pepper, paprika – bake at 375 for 15 min. Done.)

Member Detox Blog- Day 18

2011-02-11T07:43:00.000-05:00

DAY 18
Sushi again tonight. Had the realization that gluten-free tamari sauce is still a soy product, so had to give that up. Also ginger salad has soy, so that had to go. Too. I ended up trying a delicious cucumber salad that was basically cucumbers, onions, rice vinegar. I’m going to try to replicate that at home.

MENU
Morning
Gluten-free banana bread with peanut butter and banana

Lunch
White bean and tuna salad (I’m obsessed)

Snack
Banana
Apple

Dinner
Cucumber salad
Sushi

Member Detox Blog- Day 17

2011-02-10T11:25:00.001-05:00

DAY 17

Tonight’s dinner had potential, but didn’t really work out. I was trying millet for the first time – it’s a protein-packed grain like quinoa with a similar texture – and I figured it would make for a good Meatless Monday meal. Unfortunately, I didn’t have all the necessary herbs or veggies and it ended up tasting kind of bland. I like the idea of millet, though; I’ll try it again in the future. Just with a recipe instead of winging it.

I feel like I should have mentioned this before, but there are a few good websites I turn to for allergen-free cooking. The first is Gluten-Free Goddess. She has great recipes, although some of them can be more involved than you want them to be. But she often makes suggestions for dairy-free, egg-free, soy-free, etc., which is nice.

The second (don’t laugh) is Gwyneth Paltrow’s website, Goop. In December, she included links to a couple detox websites (she was semi-hawking her detox guru’s program, which you pay for, but the recipes are free, so I took advantage). There are some great, easy recipes that I’ll be incorporating into my regular diet in the future. I highly recommend both.

MENU
Morning
Gluten-free banana bread with peanut butter

Snack
Apple

Lunch
Salad with red onions, capers, salmon
Garlic chipc

Dinner
Millet with mushrooms and onions

Member Detox Blog- Day 16

2011-02-09T18:58:00.001-05:00

DAY 16
My nutritionist warned me that drinking on detox is a bad idea because the hangover is intense. She was right. Drinking on detox is a BAD IDEA. I had 3 1/3 drinks at the show and I woke up feeling like I drank 3 1/3 bottles of wine. It was horrendous.

After languishing in bed ‘til noon, I finally got up, but only for the promise of food. We went to Lulu’s for lunch and, let me tell you, that brunch menu is amazing. I can’t wait to go back and try huevos rancheros, tamales with fried eggs, Mexican frittatas…yum. In the meantime, they were very amenable and made me the salmon bagel plate without the bagel or the cream cheese. I also treated myself to fried plantains. I know it’s not in the spirit of things to be eating fried food, but it’s a fried fruit. Could be worse. And I needed a pick-me-up today. They were delish.

MENU
Morning
Coconut water (super hydrating and refreshing, particularly if you don’t like drinking water like me)
Gluten-free bread with peanut butter and banana

Lunch
Watercress, red onion, capers, asparagus, smoke salmon
Fried plantains

Snack
Apple cider

Dinner
Salad with grapes, apples

Member Detox Blog- Day 15

2011-02-08T10:02:00.001-05:00

DAY 15
So, today was the day I knew I’d be cheating from the very beginning. I went to Girl Talk at the National (awesome) and I decided in advance that I was going to allow myself three drinks. I had two glasses of wine at dinner and then ordered two beers at the show. The first one I consumed safely, the majority of the second wound up down my shirt when an overeager fan backed up into me. I guess it serves me right for going over my predetermined limit.

We ate at Belvidere on Broad, which is super friendly to gluten-free folks, vegetarians and vegans. Unfortunately, all of my limitations made it somewhat difficult so I ended up with a white-bean turkey burger on gluten-free bread with avocado. It was very sad looking compared to my friends’ entrees. But, hey, at least I could eat.

Before that, I had a late lunch at Café Gutenberg. Not so gluten-friendly but I worked my way around the menu. If you go there, you must get the sweet potato fries. You must.

MENU
Morning
Gluten-free bread with peanut butter and banana

Lunch
Sweet potato fries
Beet and spinach salad

Dinner
Turkey white bean burger with GF bun and avocado
Wine/beer

Member Detox Blog- Day 14

2011-02-07T08:24:00.000-05:00

DAY 14
At the very beginning of this blog, I mentioned (I think) how important it is to think ahead so you’re not caught in a pinch with nothing to eat. If I forgot to mention, it is. Important, that is. This week caught me unprepared and I ended up having the weirdest eating day today, which made for a weird day in general.

I didn’t have any lunch items in my fridge – I was out of good protein, my greens were wilty and I was down to my last apple. So, since I was running late for work (again), I just grabbed the apple, some crackers and to-go packet of peanut butter. I was starving by the time I left work. I swung by Fresca on Addison and was delighted to find they had curried veggies with brown rice. It was pretty tasty. They didn’t mention that they put potatoes in the mix, but I just ate around them. I’m excited to go back and eat there when my diet isn’t so limited.

Anyways, I ended eating lunch at 3 p.m. so wasn’t really hungry for dinner so had plain ol’ black beans and rice. Not much of a dinner at all.

MENU
Morning
Gluten-free oatmeal with nuts

Snack
Apple
Gluten-free crackers with peanut butter

Lunch
Brown rice with curried veggies

Dinner
Black beans and rice

Member Detox Blog- Day 13

2011-02-06T18:50:00.001-05:00

DAY 13
Got takeout from Thai Diner II because I happened to be in Carytown. Turns out they have a gluten-free menu! Love that.

MENU
Morning
Gluten-free bread with peanut butter and banana

Snack
Apple

Lunch
Brown rice tortilla with salmon and veggies

Snack
Gluten-free garlic crackers

Dinner
Chicken, ginger, veggies and jasmine rice

Member Detox Blog- Day 11 & 12

2011-02-05T13:08:00.001-05:00

DAY 11
Today’s dinner was just about the best one I’ve had in awhile and everything was super simple. I made my two favorite veggies – roasted sweet potatoes and pan-cooked brussel sprouts. So easy and SO good. The interesting thing is that I discovered these two veggies in the last couple of years – we never had them growing up. I think I’ve been making up for lost time. I eat them all the time now.

Took a look at the “good” list tonight and realized that it doesn’t say I can eat dried apricots, only fresh ones. They’ve become my go-to snack and I have a feeling I’m not supposed to be eating the. Just a feeling. Damn.

MENU
Monday
Gluten free cereal with bananas and walnuts

Snack
Apple

Lunch
Salad with chicken

Snack
Dried apricots
Almonds

Dinner
Salmon
Roasted sweet potatoes (cut them into half-inch chunks, stir them up with olive oil, salt, pepper and Tony’s creole seasoning. Pop them in the oven at 375 for about 30 or 40 minutes – you need to watch them to make sure they don’t dry up or burn.)
Pan-cooked brussel sprouts (cut them in half, stir them up with olive oil and salt, place them cut-side down in a covered pan until they are golden brown and you can easily cut them with a knife – about 12 min – flip them over, remove cover and let them cook for about 8 more min. The caramelized bits are the best part.)

DAY 12
You’ll notice I eat gluten-free cereal just about every day. Thought I’d share my favorite preparation. First of all, my go-to cereal is Eco-planet Organics Gluten-free Hot Cereal. It’s made with a combination of grains – buckwheat, amaranth, millet, brown rice, etc. – and you can find it at Whole Foods and Martins. Ellwoods sometimes carries it but not regularly, which frustrates me to no end. My usual is the Maple and Brown Sugar – it’s just sweet enough.

Since I’m off sugar, I’ve been making do with the Original flavor, but it needs some sprucing up to be palatable. I use banana – it softens when you add hot water and becomes almost dessert-like – and nuts, either walnuts or almonds. I also doctor it up with A LOT of spice – cinnamon and pumpkin pie spice, which includes nutmeg and other spices. It needs it. You could also cook up some spiced apples to add to the oatmeal but I never have that much time in the morning.

Overall, it’s pretty tasty and it’ll keep you full for a long time. That’s the best part.

MENU
Morning
Gluten-free cereal with bananas and walnuts

Snack
Apple

Lunch
Salad with teriyaki chicken
Gluten-free garlic chips

Snack
Gluten-free banana bread with peanut butter

Dinner
Millet/flax spinach pie with artichoke spread
Dried apricots

I Challenge You

2011-02-03T18:05:00.002-05:00

I'm not sure about you guys but my workout resolution is going quite well. I'm in the gym at least 5 days a week, devoting a minimum of one hour each time. I'm using more free weights and experimenting with new exercises. I even bust my butt on the elliptical today. I do have one problem though....my diet. I love a good workout, a two hour sweat session where my hair is soaked, my clothes are soaked and I can barely stand up straight in the shower afterwards. I also love a two hour food fest. And there goes my workout. Here's the problem though. It's the quality of the food I eat that is the biggest problem. I am addicted to these pudge free all natural brownies. Somehow all natural made me think it was OK. I also am addicted to these all natural jumbo low calorie muffins. Bread. I love it. I could subsist on bread alone. So this week I am cutting out bread. I am not cutting out carbs, just bread. I will still eat some pasta, but I'll be putting my peanut butter on a banana or apple instead of toast. I am hoping that I will be toting around a less puffy, Pillsbury dough boyish version of myself next week.
Is your workout resolution going well but the diet not so much? Remember baby steps. Challenge yourself to cut out bread for just a week and see how you feel. Don't tell yourself you can never eat bread again, just do a week trial. Maybe at the end of the week you will go forward by refusing the bread basket at a restaurant but allowing whole wheat toast at breakfast. This is what I am hoping will happen to me. I'll learn the difference between good and bad and choose accordingly. I will slip up at some point, everyone does. Then we try again.

Member Detox Blog- Day 10

2011-02-03T09:55:00.000-05:00

DAY 10
My other treat to myself is Starbucks apple cider, ordered sans spices or caramel. It’s basically steamed apple juice but it’s oh-so-good on a cold winter’s day when you’re missing your steaming caramel latte. Things have really changed when apple juice is the biggest treat of your day.

MENU
Morning
Gluten-free hot cereal with bananas, walnuts and spices

Snack
Starbucks apple cider

Lunch
Mixed greens with white bean salad

Snack
Dried apricots
Almonds

Dinner
Brown rice
Chicken
Mixed greens

Member Detox Blog- Day 9

2011-02-02T13:22:00.000-05:00

DAY 9
Had dinner at the in-laws tonight and I was excited because it seemed like everything was safe. Got home and had very upset stomach. Not sure what that was about, but it was a bummer.

MENU
Morning
Puffed rice cereal with banana and almond milk

Lunch
Brown rice tortilla with hummus and veggies

Snack
Dried apricots

Dinner
Rice pilaf
Roasted chicken
Spinach salad
Fruit salad

Member Detox Blog- Day 8

2011-02-01T12:57:00.001-05:00

DAY 8
Ate out twice today and think I successfully avoided all bad things at at least one of them. Didn’t realize miso soup was made from soybeans until I got home and did some research. Oops.

MENU
Morning
Gluten-free hot cereal with bananas and almonds

Lunch
Curried vegetables with chickpeas (Mosaic)

Dinner
Miso soup
Ginger salad
Sushi with gluten-free soy sauce

Member Detox Blog- Day 7

2011-01-31T08:24:00.001-05:00

DAY 7
So, I’m stumped. I haven’t had any terrible withdrawal symptoms, which is great, BUT I also haven’t experienced any sort of transformation at all. Last time, I suffered for a week and then, afterwards, I felt a million times better than I had in the previous months. It was a HUGE change. This time, I’ve got nuthin’. Maybe I’m getting ahead of myself. It’s only been a week. Maybe the big changes with this program come later. You think?

I’m still challenged on the hydration issue. It’s not like I’m drinking other things – other than herbal tea, I can’t drink anything anyways – I’m just not drinking. I’ve always been the type to have two glasses of water a day. And that’s it. Obviously way less than recommended, but for some reason, it’s a habit that is very tough to break. Argh. I’ll have to keep at it.

Also, I may have cheated by going to Chipotle. I couldn’t resist the white rice. Hoping that’s not too big of a stray.

MENU
Morning
Gluten-free oatmeal with banana and almonds

Snack
Apple

Lunch
Chipotle: salad with white rice, black beans, chicken and guacamole

Dinner
Spinach salad with cukes, red onion, salmon

Member Detox Blog- Day 6

2011-01-30T11:47:00.001-05:00

DAY 6
Still plugging along. So far, so good. My biggest challenge is drinking enough water. I’ve never been very good at keeping myself hydrated, which is probably part of the reason I’m in such need of detox. So that is going to be my new focus.

MENU
Morning
Puffed rice cereal
Banana with peanut butter

Snack
Apple

Lunch
Brown rice tortilla with salmon, cukes, red onion and micro greens

Snack
Almonds
Banana

Dinner
Spoonful of white bean and tuna salad
Fish taco with guacamole, red onion and micro greens

Member Detox- Day 5

2011-01-29T11:17:00.001-05:00

DAY 5
I am truly surprised by how much easier this detox is than I was expecting. (Famous last words?) I’ve been tired, true, but I haven’t experienced any dismal headaches and my cold has been bothering me more than anything else. Perhaps it’s because I’ve planned my meals out in advance, so I rarely find myself scrambling to find something to eat.

MENU
Morning
Hot buckwheat cereal with cinnamon and other spices

Snack
Apple

Lunch
Spinach with white bean and tuna salad
(I know it’s repetitive but I really like it)

Snack
Brown rice tortilla with guacamole

Dinner
Hummus-crusted baked chicken

Member Detox Blog- Day 4

2011-01-28T07:46:00.001-05:00

DAY 4
I can’t tell if I’m tired from the cold or if I’m in withdrawal. But I feel weary. Definitely going to bed early tonight.

MENU
Morning
Gluten-free oatmeal with handful of walnuts

Snack
Apple

Lunch
Spinach with white bean and tuna salad

Dinner
Brown rice with Mulligatawny detox soup

5 Days Left- Buy 3 Get 1 FREE Personal Training at Richmond Balance

2011-01-27T10:20:00.002-05:00

ONLY 5 days left to take advantage of the January PT Special!!! Buy 3 Sessions, Get 1 FREE now thru January 31st. Email bwebster@richmondbalance.com to set up personal training with Jennie, Thomas, Myron or Brandyn!

30 and 60 minute sessions available!

4 (60 minute) sessions for just $150 (normal price- $200)

OR

4 (30 minute) sessions for just $105 (normal price- $140)

Member Detox- Blog 3

2011-01-27T10:16:00.001-05:00

DAY 3
I have a full-blown head cold but am reluctant to take drugs since I’m on detox. It’s no fun to be detoxing AND sick. The bright side of today was eating dinner with a friend who is also detoxing. Commiseration was in full force.

MENU
Morning
Gluten-free oatmeal with half banana and handful of walnuts

Lunch
Brown rice tortilla with hummus, spinach and cukes

Dinner
Brussel sprouts
Brown rice
White bean and tuna salad:
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-tuna-salad-recipe2/index.html
(I subbed kalamata olives for the tomatoes and dill for the basil and replaced half of the vinegar with the juice of one lemon – delish!)

Member Detox Blog- Day 2

2011-01-26T10:37:00.001-05:00

DAY 2
Went out to dinner today, took precautions while ordering and still wound up with an illegal dinner – the fish I ordered was breaded, which was not as it was described on the menu. Bugger. Eating out is super hard on detox, so I will probably try to limit it as much as possible.

MENU
Morning
Gluten-free oatmeal with half banana and handful of walnuts

Lunch
Brown rice tortilla with salmon and guacamole and spinach

Dinner
Salad with oil & vinegar
Rockfish with olives, artichoke hearts, capers, olive oil and lemon
Brown rice
Sauteed veggies (cooked in olive oil)

Snack
Apple

Work with one of THE BEST PERSONAL TRAINERS in town at Richmond Balance!!!

2011-01-25T15:40:00.002-05:00

January Special- Only 7 days left.....don't miss out!

Buy 3 Personal Training Sessions, Get 1 Session FREE!!!

Offer good on 30 or 60 minute sessions.

Email bwebster@richmondbalance.com for details or to get started.

Check out our trainer's profiles at www.richmondbalance.com

Follow one of our members on her 28 day Detox Journey

2011-01-25T12:17:00.004-05:00

As promised: One of Richmond Balance's members is doing her own 28 day detox challenge. Follow her on her journey....

Richmond Balance Detox Blog

DAY 1
Blech. That’s generally how I’ve felt lately. Too many holiday cocktails, too many bready appetizers, too many cups of cocoa during an early January ski trip. My digestive tract has not been feeling fully operational, and my poor skin is showing the results of all my bad eating habits. I am at least five pounds heavier than usual, but the constant bloating makes it seem like 10. Blech – in a nutshell.

So. Time for a change. Starting today, I am embarking on a 28-day detox. Unlike juice fasts and extreme detox plans, this detox involves eating real food, and plenty of it. But it also takes out all the common allergens and toxins, which amount to a pretty long list: no alcohol, no sugar, no caffeine, no red meat, no gluten, no dairy, no eggs, no soy, no oranges, no nightshade veggies (eggplant, tomatoes, peppers). What does that leave me with? Most veggies, most fruits, nuts and good fats, chicken, fish, turkey, lamb, buffalo, beans, lentils, quinoa, brown rice. I’m supposed to eat fresh, local and organic as much as possible.

I’ve done a similar elimination diet before, about four years ago while I was trying to determine if I had food allergies. I know what to expect: the withdrawal headaches, the moodiness, the achiness, the fatigue. Just because I know it’s coming doesn’t mean it won’t be painful, but at least I won’t think I’m dying, like last time. And, then after about seven days, the world will open up. More energy, flatter stomach, clearer head, fewer aches – that is why I’m doing this. It’s literally life changing.

The one difference this time is that I’ll be incorporating a supplemental powder described as “medical food that provides nutritional support for patients with inflammatory conditions.” My first elimination diet was done under the guidance of a holistic physician. This time I’m working with a nutritionist, Tina Shiver (www.tinashiver.com), who is wonderful and sympathetic. It’s nice to have someone to turn to for answers and support. She knows what I’m in for, and she doesn’t pretend that it’s a walk in the park.

The day-to-day life can be difficult. You really have to plan your meals ahead. Snacks are difficult – no cups of yogurt, no Clementine oranges, no bites of cheese. It can be frustrating when you’re hungry and don’t know where to turn. I think I lost a few pounds the first go-round just because I didn’t know what to eat, so I didn’t. This time, I aim to be smarter and better prepared.

So, we’ll see. I’ll be posting my daily menus and linking to recipes, just in case you’re interested in trying out some pure, healthy meals for yourself. I’m going to miss lattes, pizza and dark chocolate the most. But it’ll be worth it. Wish me luck!

MENU
Morning
Gluten-free oatmeal with half banana and handful of walnuts

Lunch
Gluten-free crackers with salmon and guacamole

Dinner
Brown rice with Mulligatawny detox soup: http://glutenfreegoddess.blogspot.com/2007/03/vegetarian-mulligatawny.html

2011-01-18T18:32:00.002-05:00

Most of us have a routine when we go to the gym. I know I do. My cardio of choice is running. I turn on my ipod and have at it for the next 30-60 minutes. I sprint as fast as I can at random intervals (usually influenced by the current song playing) and then I use the free weights. This has been my routine and when I think of 'working out', this is what I think of. Time to switch it up. Most of us get in a rut with our workouts, but we usually think a rut is when we get bored. Not necessarily true, a rut can be when that workout stops working for your body. When that happens it's time to surprise your body and switch up your workout. For me, that means climbing on the elliptical. The elliptical is the bane of my workout existence. I would rather run for hours on end on the treadmill than spend 30 minutes on the elliptical and that is not an exaggeration. I feel awkward, clumsy, uncoordinated, bored, and uninspired on the elliptical. Elliptical devotees, do not hate me. I just can't bond with this piece of equipment. The point of my rambling is that even though you are perfectly happy with what you are doing in the gym, your body is most likely used to this and it is not achieving the desired results anymore. For me, I hop on the elliptical and do some plyometrics when I need a jumpstart. For you, it could be hopping on the treadmill for a run and using free weights instead of the machines. Switch it up a couple times this week and see if there is a difference. I might not like the elliptical but I love the results I get from using it after a few straight months of running.

RB Member decides to try the Master Cleanse Challenge- follow her progress on our blog!!!

2011-01-17T12:23:00.003-05:00

I'm sure all of you remember the Master Cleanse Challenge.....after all it was only a couple weeks ago that Michelle and Brandyn started their journey. So for all of our loyal followers, the Master Cleanse Challenge is back!........one of Richmond Balance's members that followed our Cleanse has decided to try it out for herself and has agreed to blog about her progress. She has asked to remain anonymous but will be sending us daily reports to post.....how exciting! Please feel free to join us on her journey via the RB Blog, Twitter and Facebook and show your support. As always, we are not making any recommendations about this cleanse.....it was more of a personal challenge. Instead, we encourage you to pick your own challenge for 2011........test your strength, motivation and willpower and see where it takes you!!!

More details soon to follow.....

Congratulations 5lb Challenge Winners!!!

2011-01-13T13:05:00.002-05:00

Thank you to all of our members that participated in The 5 Lb Challenge and congratulations to those of you who worked extra hard through the Holiday Season and lost your 5 lbs! You should be very proud of yourselves and hopefully your success gave you a great jump start to the New Year! You will receive a FREE month membership in February 2011. Keep up the great work and we look forward to your participation in future RB Challenges and Events!

~Richmond Balance Staff

How to Fight the Winter Blues

2011-01-12T09:08:00.002-05:00

1.) One of the symptoms of winter blues is increased difficulty getting up in the morning, even after you've had a full night's sleep. Plugging a bright, fluorescent lamp into a timer and having it turn on 30 minutes before your alarm goes off will help simulate an artificial dawn.

2.) Maximize the number of hours you experience daylight. Wake up early, and lift the curtains or go outside as soon as you get out of bed.

3.) Use artificial light. Invest in a light box, which simulates the sun's natural rays, emitting 2,500 to 10,000 lux. They work by reducing the release of melatonin in the brain. For best results, use a light box daily, in the early morning, and for 30 minutes to two hours at a time. You can use the light box to effectively lengthen the day: use it before daylight, after the sun sets, or a combination of the two. In a pinch, using a tanning bed for 5 minutes also helps.

4.) Exercise. Did you know that one hour of aerobic exercise outside (even when it's cloudy) has the same therapeutic effects as 2.5 hours of light treatment indoors? This is because it raises serotonin levels, which tend to get low when you have the winter blues.

5.) Watch your cravings! When your serotonin levels are low, one of things your body tends to do is to crave food high in carbohydrates, especially high-sugar foods like junk food and soda, because they raise serotonin levels.

6.) Take a multivitamin containing vitamin D-3 daily. Vitamin D is created by the sun's rays on the skin, and therefore declines during the winter. A good multivitamin will also help incrrease energy levels.

7.) Take up a winter activity. Taking up an activity that can only be done in the winter is a good way to look forward to winter, rather than hating it. Cross-country skiing, downhill skiing, snowboarding, snowshoeing, winter hiking & cycling, ice skating, sledding, tubing, winter photography, playing/listening to music, winter nature observation, or astronomy, all are good ways to enjoy winter. Embrace winter, and it cannot be your enemy!

8.) Dress for the cold. Many people say they hate winter simply because they're cold all the time. If this applies to you, then re-examine your wardrobe and make sure you're appropriately dressed. Make sure your hands, feet and head are kept warm. Long underwear can also work warming wonders.

9.) Cozy up your home. Paint your walls with warm, vibrant colors. Change a sterile, white kitchen into a sunny, yellow retreat or transform a drab, beige living room into an inviting, verdant haven. Hang colorful artwork and toss around whimsical pillows. A few little touches can really help you cope with the winter blahs.

Suggestions taken from www.wikihow.com

Why not give Personal Training a try in 2011?

2011-01-11T12:06:00.003-05:00

Have you found that your New Year's fitness resolutions aren't the easiest to stick to? Or maybe you're just not sure if you are doing the right things at the gym? Sometimes a little extra motivation is all you need.....setting that appointment, feeling that obligation, knowing that your workout is an effective one or just having someone to make the time go by faster. That's where we come in. Personal Trainers that is. Every single person can benefit from working with a personal trainer and most every single person can afford working with a personal trainer in one way or another. You can work one-on-one, in a small group setting (partner training or fit club) or in a larger setting where its all about working as a team (bootcamp). Either way, it is affordable and it might be just what you need to finally reach your goals. Right now at Richmond Balance we are offering a Buy 3 Get 1 FREE Special on Personal Training. This can be used for one-on-one or partner training. We offer Fit Club which is small group training that is $240 for 12 PT sessions and we are also getting ready to start our second session of Indoor Winter Bootcamp (6 weeks for just $120). Choose one of our affordable options and make those resolutions a reality in 2011!!!

OOPS

2011-01-06T18:01:00.003-05:00

Well we're almost a week into the new year. How are those resolutions working out for you? If you're like me, you've already had a few slip-ups. Who hasn't? This is not a contest, it is an ongoing practice. I used to think that if I slipped up on my resolution, that it was over and I had lost, and everything would go downhill from there. So this year, if you wake up and cave in to the bacon, egg, and cheese biscuit that is calling your name, do not let the rest of your day suffer because of a little morning indiscretion. Get back on track and keep going. Sometimes a little 'oops' makes you stronger the rest of the day. Today I ate half of a jumbo oatmeal raisin cookie. after I finished, I was horrified with myself and continued the rest of the day with fruits, veggies, and grilled chicken. Somehow my 'oops' improved my day because I didn't dare do the mindless munching I usually do while I'm cooking dinner. Now, please don't think that jumbo cookies and drive thru biscuits are going to be the secret key to losing weight, because it's not. I know some of you got really excited there for a second. The moral of tattling on myself was that just because you slipped up, you don't have to sabatoge the rest of the day. Resolve to not let go of resolve and someday soon we'll all get the hang of this thing.

Resolutions

2010-12-29T05:54:00.003-05:00

Christmas is now over, in a few days the new year will be here. Have you made any resolutions? Most resolutions we make are unrealistic and we know we will never be able to keep them. This year, instead of making a resolution that includes dropping 50 pounds, running a marathon, and never eating sugar again, try making a resolution that is small yet attainable. Try cutting out soda this year, or tell yourself you will work out for at least 30 minutes 3-5 times a week. Tell yourself you will only have dessert on the weekends, or that you will run your first 5k or maybe the Monument Ave. 10k. If you make a few small goals for yourself, you are more likely to keep them which will encourage you and in turn cause you to continue to make good choices and maybe one day set that goal to run a marathon. Maybe this will be the year that you can make a resolution and not break it and that in itself is something to be proud of, no matter how small it is.

2010-12-23T17:01:00.002-05:00

Well Christmas is almost here, and I'm sure everyone has been to at least a few holiday parties. If you are part of the 5 Lb. Challenge, how is sticking to a healthy eating plan at this time working? Most people think that dieting during the holidays is pure torture. I usually tend to agree but this holiday has been a little easier. A holiday party or gathering does not mean open season at the buffet, but if you walk into a place telling yourself you can't eat anything sweet or yummy, you'll most definitely fail. Try to fill up on fruits and veggies first. Most parties have a fruit or vegetable tray, but try and avoid the dip provided. It's usually extra rich and creamy and loaded with those calories you're trying to avoid. Allow yourself to splurge, but try to keep it to two things. You aren't going to feel so guilty in the morning if you had a cookie and a piece of fudge, but if you wiped out the whole dessert buffet then you're probably going to feel it. Remember, your jeans don't know it's holiday time so the next time you catch yourself saying something like "but it's the holidays!", think about the way you'll look in those jeans come January 1st. Good luck everyone and have a wonderful holiday and a happy new year!

Master Cleanse Challenge Overview

2010-12-22T13:40:00.003-05:00

Michelle's Feedback- The Master Cleanse Challenge was a little long. If I did it again I would do one ease in day, a 3 day cleanse, and one ease out day. I was able to reach my weight loss goal and the cleanse helped me increase my vegetable intake, control my portions and drink more water throughout the day. It was definitely harder to get through my runs while on the cleanse but I liked that I wasn't feeling stuffed after meals.

Brandyn's Feedback- The Master Cleanse Challenge did seem extremely long. If I did it again I would do something similar to what Michelle listed above. I would say I lost a total of 8 lbs doing the cleanse. My weight fluctuates a lot but its holding steady at 186......not bad for a 13 day process. I think the cleanse did help to clean my system out which was the point and it did encourage me to move into a more strict nutrition plan and eat small meals at regular intervals throughout the day. It also helped me to drink more water during the day which I have always been bad about. My energy level was actually pretty good throughout the whole process except for with my workouts and that was the one thing that I did not like about the cleanse. I just didn't have the energy for my workouts (cardio or strength). I normally do very intense strength workouts and while on the cleanse I was completely dragging through them. Now that I'm back to "real" food, I am eating fresh fruits and vegetables and lean protein. And surprise, surprise, my energy level is back up. My weight loss goals have not changed. I would still like to get down to somewhere between 170-175 lbs and now I am 8 lbs closer to that goal. I hope my metabolism and energy levels will be throughthe roof and I can lose the rest of the weight the old fashion (and healthy) way........ with healthy eating and hard work in the gym! Stay posted for updates on my weight loss journey.

2010-12-22T06:19:00.000-05:00

We are now extending FREE enrollment through Monday, January 3rd!

Day 13- Final Day of the Master Cleanse Challenge

2010-12-19T20:04:00.003-05:00

Brandyn's Feedback

So yesterday was the last day of the challenge. I got up and went to the gym. I had a great workout but I think I pushed it a little too hard. I ran for about 20 mins, did an upper body strength workout and then did the stairs for another 12 minutes and I think that is what did me in. I didn't feel that great after my workout. I went to the grocery store and felt somewhat better so I had some of my son's fruit smoothie. Immediately after that I started feeling kind of nauseous and the feeling really didn't subside the rest of the day. I didn't eat anything else and ended up going to bed pretty early. I slept well and woke up feeling better. Early in the day on Saturday my home scale said 182. The scale at home runs a little lower than the one at work....but based on the numbers, my estimated weight after the 13 day cleanse was right at 185. That is a 9 lb weight loss. Starting on Sunday I will move into a nutrition plan of fresh fruits and vegetables and lean protein when needed for the remainder of the 30 days. On Monday I will write a more detailed blog of my opinion on the Master Cleanse Challenge and will periodically report in about how the rest of the 30 days is going.

Master Cleanse Challenge- Day 12

2010-12-17T09:09:00.002-05:00

Day 12- Brandyn's Feedback

So I didn't drink orange juice yesterday or lemonade or much of anything for that matter. I didn't feel very hungry and I was pretty busy so I really didn't think much about it. Yesterday when I got home I did have some celery with ranch dressing and a couple nibbles of the food that I fixed for the kids. My weight was at 184 this morning. I planned to do juices and raw fruits today but of course life has a tendency to get in the way. Daycare was closed this morning and I had to bring my youngest to work with me. He was starving so I ended up getting "real" food. We had eggs and a couple slices of bacon. It filled me up fast.....probably won't feel like eating much more today. I am also having to leave work early since I have him with me and most likely will not get my workout in......owell. Tomorrow is the last day of the diet.....def looking forward to it.

Master Cleanse- Day 11

2010-12-16T08:57:00.002-05:00

Day 11- Brandyn's Feedback

Weighing in at 186 today. I feel pretty good about that being that yesterday was a crazy day and I really didn't have time to work out. Today should be better and am planning a weight routine (and maybe a little cardio if I can fit it in). Today is supposed to be orange juice day but I still don't have any oranges. Both kids are sick so I spent yesterday evening running around and picking up prescriptions for them. So not sure what I'll do today. At work I have: lemons (to make lemonade), 1 grapefruit, carrots and snowpeas so I might just have to make that work. I'm ready to start eating regularly again. I'm ready to have a little more energy so I can up the intensity of my workouts and really see what I can do with this weight loss thing. Check back later for how the rest of the day went.

2010-12-15T09:30:00.002-05:00

Day 10

Brandyn's Feedback:

Is it Day 10 already? Who's counting anymore....lol. Ok so yesterday was an interesting day and I must say I cheated my butt off. As I already stated, I ate 2 hard boiled eggs early in the day. I had a decent weight workout. Last night I didn't keep the kids so I had a "date night". I drank wine (can't tell you how much) and I fixed the most scrumptious dinner in life. Tomato, Basil, Parmesan Salmon with olive oil and basil spinach noodles and mixed broccoli, mushrooms and snow peas. Not trying to toot my own horn but....Toot, Toot! I don't know if the food was just that good or if it was good because I haven't had a real meal in over a week but it was quite tasty. Whew! glad I got that off my chest and don't have to feel guilty anymore.....

So here is the interesting part. Several hours after I ate the eggs yesterday I was down 2 pounds. And this morning, after eating real food last night, my weight is down to 185 lbs. That does say something about metabolism and how not eating can cause your body to hoard calories (and fat). But I really do feel like I'm back at my old weight. My stomach looks flatter and my clothes are fitting better. I am really anxious to see what happens when I move into a healthy diet and am eating at regular intervals throughout the day. My metabolism should be nice and speedy and I'll have more energy to put into my workouts.

Back to the lemonade today. I will try very hard to have a perfect day with no cheating since it is the last day of just lemonade. Wish me luck!!! Tomorrow is orange juice and I need some oranges.....

Free enrollment

2010-12-15T07:58:00.001-05:00

Free enrollment from now until New Years! That's a savings of $99! Get a jumpstart on your New Years fitness resolutions and sign up today!

Master Cleanse- Day 9

2010-12-14T09:58:00.002-05:00

Brandyn's Feedback- My workout went well yesterday....just running. I did a mix of endurance, hills and sprints for 3 miles. I was pretty tired when it was over. I had good energy throughout the day but still hungry and tired by nighttime. Last night I fixed the kids black beans and corn over rice and I had a couple of bites of just black beans and corn which is the only "solid" thing I ate all day.....other than that, just my new favorite drink...lemonade! I slept well. I have a very hard time sleeping on an empty stomach. This morning I was rushing around and didn't get a chance to drink the salt water flush....maybe later today. I also brought all my ingredients for the lemonade with me today instead of pre-mixing, which I also did not have time for this morning. My weight is holding steady at 189. I have had one cup of lemonade and I ate a couple hard boiled eggs about 9:30am. I have been craving hard boiled eggs since this whole process started. I wasn't really hungry but I am hoping that the protein will allow me to push myself during my strength routine today, which has been very challenging to do with being on this diet. I hope by the end of this thing I am down a few more pounds....still a little discouraged by that but every little bit helps.

Master Cleanse- Day 8

2010-12-13T08:38:00.001-05:00

Brandyn's Feedback- Ok my weight definitely went back up yesterday as soon as I started drinking my lemonade and water....it gradually crept back up around 188....hmmmm, that's kind of discouraging but hey that's what is meant by "water weight". I'll have to wait and see how this whole thing ends. Weighing myself everyday is becoming a little discouraging so maybe I'll wait until tomorrow or Wednesday and weigh again. I didn't sleep the best last night but that was more because of the kids and not the diet. Feeling pretty good today and looking forward to a good workout. I've been extremely thirsty yesterday and today so trying to drink plenty of water throughout the day.

Day 7- Brandyn's Feedback

2010-12-12T09:52:00.002-05:00

Day 6 went well. I had a great workout (cardio and weights) and had lots of energy throughout the day. I did have some snow peas, mushrooms and carrots around dinner time but the were minimal and a couple glasses of wine....mainly out of boredom on a saturday night.

Day 7- I felt a little dehydrated this morning when I woke up even though I drank extra water to counter the wine. My weight was way down this morning at 182....it must have been a fluke so I'll wait until later and weigh again and then re-post.

Other than that, feeling good.....not really hungry at all throughout the day now.....around dinner time I start to feel it a little bit. Had my salt water and first lemonade drink this morning and just trying to drink plenty of water. I won't work out today....resting and taking the kids to see Santa!

Day 6- Brandyn's Feedback

2010-12-11T08:23:00.003-05:00

continued from Day 5- Yesterday morning I was actually up about 2 lbs....bummer. I was pretty tired by the end of the day. I didn't take enough lemonade to work and minus the cayenne pepper to curve my appetite I was really hungry. After my workout which was a pretty intense run mixed with sprint/walks and some ab work I was extremyly hungry. I ended up eating a grapefruit. The rest of the evening went well. I also did the salt water flush again which worked this time. Being that it was Friday I was tempted to have a glass of wine but I decided against it and went to bed pretty early, right after I got the kids in bed. I woke up in the middle of the night and ate about 7 grapes and went back to bed....slept really well.

And now its Day 6. I just fixed my first lemonade drink of the day. I will hold off on the salt water drink until later this afternoon since I just did it last night. I am getting ready to go to the gym in about 30 mins....I'll probably do a more intense leg workout today. My weight is back down but still hovering around 189....hoping for some better weight results by tomorrow morning. Check back later for feedback from the rest of Day 6.

2010-12-10T08:39:00.002-05:00

Day 5- Brandyn's Feedback

Last night went well. I didn't wake up in the middle of the night starving to death so that was good. Drank my salt water this morning.....ughhhh....it was harder today and I'm not even sure it worked so I might have to try again later. I used less salt today so that was probably the reason. I brought my lemonade to work minus the cayenne pepper. I had so much cayenne pepper yesterday that I made myself sick of it. Maybe I'll save that to put in my lemonade tonight (as a special treat...ha ha ha). I also brought two grapefruits today....just in case I start becoming delirious and maniacal (look it up people.....these are symptoms of starvation). I don't think turning into a Maniac at work will fare well with the employees and members....lol. I feel really good today though. Again its early but I feel like I have a lot of energy and a good attitude. I think I'm glad its the weekend but not sure. There is something "safe" about being at work during this cleansing process....not as many temptations. Today's workout is cardio. I'll report back later with updates about the day and how the workout goes. Until then.....lemonade cheers!

Day 4 Already

2010-12-09T11:11:00.003-05:00

Michelle day 4

The lemonade is good. This is probably the biggest surprise so far.

I woke up with a little bit of a headache this morning but I am not hungry. I haven't mustered up enough courage for the salt water cleanse yet but the lemonade is going down just fine. My work out was interrupted by a screaming baby but I think that was a blessing, my run was very slow this morning. I felt pretty good just weaker than usual. As far as my weight goes, I have settled on 130.0. It will be nice to see a 12...something tomorrow. I haven't seen 12...anything since circa 2006 pre-children. I know you are thinking it is only 1lb but that is a big 1lb for me. 2 Christmas parties tonight and tomorrow. I'll let you know how I do.

Day 4 Starts

2010-12-09T08:27:00.003-05:00

Well I almost hate to post this but I have to tell on myself. I cheated on the good ol' diet last night. Around 2:00 in the morning I woke up feeling restless, and hungry, and hot and a little anxious. Kinda weird. I could not go back to sleep so I got up and had two thin slices of turkey breast and a couple bites of an apple. After that I felt much better and slept well the rest of the night. This morning I woke up and started with the salt water drink and the lemonade of course. The salt water was not really fun. The lemonade tastes really good....even with the cayenne pepper which is surprising. It took about 2 hours but the salt water did its thing. So far this morning I feel great! I really do. But it's only 8:30am. I'm going to try to stay away from the coffee today. I don't get headaches or anything when I don't drink it but I've needed a little pick-me-up the last couple days. I'm anxious to see how my weight routine goes today. My weight was about the same this morning....still down 5lbs.

Day 3 is almost over

2010-12-08T17:21:00.003-05:00

Brandyn's Feedback:

I've been kind of hungry off and on today. I drank the orange juice all day and and did have a cup of black coffee that I put some Maple Syrup in for extra calories.....though I accidentally got the "sugar free" kind so it probably didn't help much.

My workout was pretty tough today. I felt very low on energy. I ran 20 mins, walked sprinted about 5 minutes and walked 5 minutes. No weights today, though I probably could have pulled it off since I felt like my cardio was so slack.

I am down 5 pounds since the weigh-in on Monday morning so that is the one thing keeping me motivated to do this.

Start the lemonade tomorrow......

Brandyn's Feedback from Day 2

2010-12-08T08:59:00.002-05:00

All I can say is thank goodness today is orange juice day!!! Yesterday's vegee concoctions were horrific. I guess I have myself to blame for that but who knew a carrot/tomato juice could taste so bad and so weird? I literally had to hold my nose and choke it down. For those of you that might try this at home......experiment with your juice concoctions ahead of time and if all else fails just make a fruit juice. Other than that, the day went well. I had great energy throughout the day and got a good workout in. I went to a holiday party at Feather Nesters for the Richmond Business Alliance and was pretty proud of myself. I stayed away from all the scrumptious food and only had a small glass of sangria and a taste of apple cider (fruit juice right???). I was pretty hungry last night and woke up starving this morning. I kind of wanted a bacon, egg and cheese biscuit with my orange juice......but no such luck. We'll see how today goes. Michelle is skipping to the lemonade cleanse today.....I will finish out the orange juice today and start the cleanse tomorrow.

Day 2

2010-12-07T21:29:00.002-05:00

Alright 2 days down...All I can say is thank goodness for the flu bug. Brandyn insists that it must have been better than the liquid veggies. So, I think I will skip the third phase in day and jump right into the cleanse.

Master Cleanse Challenge- Day 1 Feedback

2010-12-07T10:14:00.003-05:00

Day 1 Feedback:

Michelle's Feedback

Ha...well I'd say...Day 1 went pretty well. Watermelon for breakfast and a salad for lunch...I'm pretty nervous about dinner. I did have a diet coke but I'm hoping to phase that out by Day 2. I do feel good having not stuffed myself with a sandwich for lunch...run is tonight and boot camp in the morning.

Brandyn's Feedback

Day 1 went well. I didn't really have a breakfast/lunch/dinner.....I just kind of ate all day long which is a huge change for me. I had a mix of apples, grapes, bananas, cranberries, snow peas, mushrooms and avacados (all raw of course). I drank a lot of water and was running to the bathroom every 5 seconds. For my workout I ran 3 miles.....felt pretty good. The evening was tough especially when the kids were eating their dinners and I was still eating snow peas. I slept well considering. We'll see what Day 2 brings.....all juice.

Master Cleanse Weigh-in and Goals

2010-12-06T16:58:00.003-05:00

Michelle
Start Weight: 132.6 lbs
Goals:
1) Lose 2.6 lbs to get down to ideal weight of 130 lbs
2) Refocus overall nutrition plan and consume more vegetables

Brandyn
Start Weight: 194 lbs
Goals:
1) Short term- Get back down to 185 lbs (what I've weighed for the past year)
2) Long term- Get down to an ideal weight between 170-175 lbs
3) Increase energy level
4) Refocus workout regimen

Master Cleanse Challenge starts today!

2010-12-06T07:31:00.002-05:00

Brandyn and Michelle will begin the master cleanse challenge today, starting with Day 1 of "Ease In". Today's diet will solely consist of fresh fruits, vegetables, and water. Along with the fruit and vegetable diet, they will run approximately 3-5 miles. Check back later today to see their weigh in results and goals!

Ease In (3 days)
Day 1: only consume fresh vegetables and fruit (60/40 balance)
Day 2: Break down all food into juice, soup, or broths
Day 3: Juice enough oranges to make 2 liters of orange juice (mixed with water to taste). Add maple syrup to increase caloric intake.

Less than 2 days until we start the master cleanse challenge!!!

2010-12-04T21:24:00.002-05:00

The Master Cleanse Challenge starts on Monday, December 6th (this coming Monday!!!). This will be a 30 day nutrition plan complete with a "cleansing" portion that leads into a more healthy (overall) nutrition plan. Michelle and Brandyn will be tracking their progress via the RB Blog, Facebook and Twitter accounts. Please, please, please feel free to join us!!! The closer the start date gets, the more anxious we are because it will be a challenging experience.We hope it will be well worth the effort and hope to see AND report great results in our overall health, energy and body composition!!! Check back for details about our starting assessement and health/fitness goals tomorrow.

Count down to the Master Cleanse Challenge- 3 days

2010-12-03T12:32:00.002-05:00

For those of you just checking the Blog, me (Brandyn) and Michelle will be doing a 30day Master Cleanse Challenge and reporting our progress on the RB Blog, Facebook page and Twitter. We are inviting everyone to join us in the Challenge and encourage you to share your experience too!

See below for details and check back for updates on our progress!!! We will be posting our starting weights and goals over the weekend....

The Master Cleanse Diet

Ease In Diet- (3 days)
Day 1: only consume fresh vegetables and fruit (60/40 balance)
Day 2: Break down all food into juice, soup, or broths
Day 3: Juice enough oranges to make 2 liters of orange juice (mixed with water to taste). Add maple syrup to increase caloric intake.

Lemonade Diet (7 days)
2 tablespoons fresh lemon juice
2 tablespoons rich maple syrup
1/10 teaspoons cayenne powder
8 ounces of pure water
- drink at least 6-12 glasses a day
- refrain from pre-mixing the juice in large batches. It kills the enzymes
from the lemon juice.
- drink pure water throughout the day

Salt Water Flush (optional)
2 teaspoons of non-iodized sea salt
1 liter of pure water
- drink on an empty stomach in the morning

Herbal Laxative
3-5 tablets taken at night

Ease Out Diet (3 days)
Day 1: Orange Juice mixture from Day 3 of Ease In
Day 2: Break down all food into juice, soup, or broths
Day 3: only consume fresh vegetables and fruit (60/40 balance)

General Workout
Day 1: Cardio (3-5 mile run)
Day 2: Weights plus (15-20 min interval sprints)
Day 3: Interval sprints (3 miles/run 60 sec/walk 60 sec)
Day 4: Weights plus (15-20 min interval hill climbs)
Day 5: Cardio (3-5 mile run)
Day 6: Weights plus (15-20 min interval stair climb)
Day 7: 30-45 minute cross training
- cycle back to day 1 once day 7 has been completed

The Master Cleanse Challenge- Starts December 6th

2010-11-30T10:09:00.008-05:00

Do you want to lose weight, feel better, increase your energy or just need a jumpstart? Why not be a part of the Master Cleanse Challenge over the Holiday Season and start your New Year off right with a NEW YOU! Follow Michelle and Brandyn as they tweet, post and blog their way through this 30-day challenge with updates about their successes and challenges. Feel free to participate yourself and send us updates on your progress....we'd love to hear about it. See details about diet, recipe and workouts below and check back for updates!

The Master Cleanse Diet

Ease In Diet- (3 days)
Day 1: only consume fresh vegetables and fruit (60/40 balance)
Day 2: Break down all food into juice, soup, or broths
Day 3: Juice enough oranges to make 2 liters of orange juice (mixed with water to taste). Add maple syrup to increase caloric intake.

Lemonade Diet (7 days)
2 tablespoons fresh lemon juice
2 tablespoons rich maple syrup
1/10 teaspoons cayenne powder
8 ounces of pure water
- drink at least 6-12 glasses a day
- refrain from pre-mixing the juice in large batches. It kills the enzymes
from the lemon juice.
- drink pure water throughout the day

Salt Water Flush (optional)
2 teaspoons of non-iodized sea salt
1 liter of pure water
- drink on an empty stomach in the morning

Herbal Laxative
3-5 tablets taken at night

Ease Out Diet (3 days)
Day 1: Orange Juice mixture from Day 3 of Ease In
Day 2: Break down all food into juice, soup, or broths
Day 3: only consume fresh vegetables and fruit (60/40 balance)

General Workout
Day 1: Cardio (3-5 mile run)
Day 2: Weights plus (15-20 min interval sprints)
Day 3: Interval sprints (3 miles/run 60 sec/walk 60 sec)
Day 4: Weights plus (15-20 min interval hill climbs)
Day 5: Cardio (3-5 mile run)
Day 6: Weights plus (15-20 min interval stair climb)
Day 7: 30-45 minute cross training
- cycle back to day 1 once day 7 has been completed

STAY TUNED

2010-11-27T09:14:00.002-05:00

What time of year is the hardest to stay on track with a diet/fitness regime? I think we would all agree it is during the holidays in December. Well starting December 6th, Michelle and Brandyn are going to embark on a challenge that would amaze anyone who enjoys good food with their festivities. Check back soon to find out the details of their challenge and exactly what they will be doing.

ENROLL NOW

2010-11-27T08:53:00.002-05:00

Enroll between Thanksgiving and Christmas
and enrollment is FREE! What better time than the holidays
to start burning extra calories and get in shape?
And remember, with your enrollment you will receive a
FREE PERSONAL TRAINING SESSION
Come in today and ask us how to get started!

Turkey Trot

2010-11-27T08:44:00.002-05:00

We had a wonderful turn out at the Turkey Trot on Thanksgiving day and everyone had a great time. We're so glad so many people came out to kick start their metabolisms before the holiday celebration and hopefully you were able to enjoy that pumpkin pie guilt free!

Fall Series #2 -- work on your arms!

2010-10-10T12:10:00.004-04:00

Sit in armless chair. Keep feet flat and even with shoulders.

· Hold hand weights at sides, arms straight, palms facing toward your body.

· Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to face shoulder while lifting weight.

· Hold position for 1 second. Slowly lower arm to starting position.

· Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side.

· Rest. Then do another set of 8 to 15 alternating repetitions.

Pumpkin Pie

2010-10-03T12:05:00.003-04:00

Hi everyone!

So, fall is definitely here. Let the parties and calories begin! This time of year can be stressful from a health perspective--particularly if you're in the middle of a strict regime or just trying to stay at a healthy weight. You don't want to blow all your hard work, but at the same time, you want to enjoy the holidays. Consider this post the launch of a little "mini-series" I'll be doing on how to stay looking good withOUT depriving yourself of everything good and festive.

To kick it off, I'm including a yummy looking pie recipe that I found at http://www.suite101.com/

Check it out and stay tuned for more updates between now and the end of the year!

Pumpkin Pie Ingredients

2 9-inch unbaked pie shells

2 standard (398 ml) cans pumpkin

6 large eggs (equivalent to 7 medium eggs or 8 small)

1 cup skim milk

1 cup raw organic cane sugar or natural, unrefined Demerara sugar

4 teaspoons cinnamon

1 teaspoon ginger

1 teaspoon cloves

¼ teaspoon nutmeg

¼ teaspoon salt

Pumpkin Pie Directions

Preheat oven to 425 Fahrenheit (218 Celsius). If pie shells have just come out of the freezer, warm them in the oven for a couple of minutes, just until warm to the touch.

Beat eggs lightly with a whisk. Add all other ingredients and beat until smooth. Pour into pie shells.

Bake 15 minutes and then reduce temperature to 350 Fahrenheit (176 Celsius) and bake for another 45-60 minutes. Test for doneness with toothpick starting at approximately 45 minutes after lowering the oven temperature, and every 5 minutes thereafter. The toothpick should come out clean or nearly clean when the pies are done

Pumpkin Pie Health Benefits

Pumpkin isn’t just tasty, it also provides a number of health benefits. Pumpkin contains dietary fiber, antioxidant vitamins including C and A, Omega-3 fatty acids, folate, potassium, and manganese, all at just 79 calories per cup. As such, pumpkin is a great choice for healthy cooking and baking.

Interesting story about Exercise and Pets

2010-09-12T10:47:00.003-04:00

Check out this interesting story about some perks to exercising with you pet!

One up-and-coming trend combines man and beast for a program that helps people and their pets get fit together. There's even a medical study to show it can work.

In a 12-month study, experts at Northwestern University's Feinberg School of Medicine in Chicago demonstrated that both people and pets were more successful in staying with a weight loss program when they did it together. (Besides, you know how Fido hates to go to the gym alone!)

Both the people and their pets were placed on a balanced, low-calorie diet and given a 30-minute moderate activity plan to do together, three times a week. When compared to dogs only and people only, the combined people-pet group lost the most weight -- the people, an average of about 11 pounds, the dogs, about 12 pounds.

found at: http://www.medicinenet.com/script/main/art.asp?articlekey=59844&page=2

Fall Boot Camp!

2010-08-23T18:23:00.003-04:00

FALL BOOTCAMP!

-10 week program-

Challenge yourself with a new fitness routine

that will have you looking and feeling great.

Starts: Monday, September 13th

Ends: Friday, November 19th

Cost: Pay on or before September 3rd: $150.00

Payment after September 3rd: $200.00

Location: Libby Hill Park, rain or shine!

Wine tasting with Richmond Balance

2010-07-14T18:20:00.001-04:00

Join Richmond Balance members and staff at the James River Cellars as we enjoy wine samples and live acoustic music!

When: This coming Sunday, July 18th from 11am - 5pm, Music from 1-4
(Richmond Balance staff will plan to arrive around noon)

Where: James River Cellars

“SUNDAYS IN THE SHADE”
Join us for some relaxing live acoustic music on the patio featuring Josh Walker. Bring a snack, sample some wine and relax with us at James River Cellars.

Cost: $5.00 per person

Address and Directions:
11008 Washington Highway (Route 1)
Glen Allen, VA 23059
(804) 550-7516
From I-95 take exit 86B (Elmont). At the second stoplight turn right onto Route 1 North (Washington Highway).
Winery entrance is less then one mile on right immediately after the driving range.

We hope to see you there!

Bootcamp!

2010-05-17T20:53:00.001-04:00

Mother's Day Gift Cards!

2010-04-28T17:47:00.001-04:00

Bridal Bootcamp!

2010-01-20T18:54:00.003-05:00

For some of us, these next few months of the year mean hardcore wedding prep!

At Richmond Balance, we offer a number of personal training packages for the bride-to-be. If you're looking to trim up or stay in shape for the big day, sign up for one of the 3 options listed below and get ready to feel and look amazing.

Option 1. Group Bootcamp

- We know that wedding planning can get very expensive, which is why we are now offering an even more affordable bootcamp option. The group bootcamp is an 8 week program. You will meet with your trainer and a small group of other brides-to-be 3 days per week, to work towards and reach your fitness goals leading up to your wedding day. A full access gym membership is also included.
The 8 week Group Bootcamp runs:
April 1st - May 31st
July 1st - August 31st
October 1st - November 31st
24 Training Sessions
Full access Gym Membership
Measurements and AssessmentsCost:$299 per person / 8 weeks

Option 2:Bridal Bootcamp (Full Package)

- This package is designed specifically for your individual needs. You will meet with your personal trainer 2 times per week for 12 weeks. This package is sure to get you the results you desire by your wedding day! A full access gym membership is also included so you can work out and attend classes when you're not with your trainer.
24 Personal Training Sessions
Full access Gym Membership
Measurements and Assessments
Individualized Workouts Each Week
Nutrition ConsultationsCost: Single: $1200Partner: $1680

Option 3:Bridal Bootcamp (Half Package)

- Is your wedding fast approaching? Do you need a little extra motivation? Did you hit a plateau and need to kick your workouts up a notch? The half package might be just what you need. Meet with a trainer twice per week for 6 weeks to get the results you desire just in time for your big day! A full access gym membership is also included. 12 Personal Training Sessions Full access Gym Membership Measurements and Assessments Individualized Workouts Each Week Nutrition Consultations
Cost: Single: $660 Partner: $900

Come in today and sign up!
(804) 343-12341806 East Main Street, Richmond, Virginia 23223

Ukrop's Monument Ave. 10K!

2010-01-09T09:00:00.002-05:00

Ukrop's Monument Ave. 10k

March 27, 2010

Come to to Richmond Balance and sign up today for what

USA Today calls one of the nation's best races! (http://www.usatoday.com/travel/destinations/10great/2009-05-14-road-races_N.htm)

The cost is only $25.00 if you sign up for before January 31st.

The race begins at 8:30 am, March 27 near Broad Street and Harrison.

Learn more by giving us a call at 804-343-1234 or just come in and talk to us!

Bonus Bucks!

2009-12-09T18:00:00.003-05:00

Shopping for the holidays? Check out this offer from Richmond Balance:

If you purchase a gift certificate for a friend or family member, Richmond Balance will match 20% of your purchase with "Bonus Bucks" that can be spent on various items at the gym!

Bonus Bucks can be used on your own membership, additional personal training sessions, waters, Gatorade and merchandise.

Annual Gym Membership: $687.00
Bonus Bucks: $137.00

6-Pack of Personal Training: $390.00
Bonus Bucks: $78.00

12-Pack of Personal Training: $720.00
Bonus Bucks: $144.00

Want to know more? Give us a call at: 804.343.1234

We're going Rock Climbing!

2009-12-05T11:51:00.006-05:00

Join us at 9:45 am on Saturday, December 12 at Peak Experiences Climbing Center.

We’ll spend 90 minutes climbing and having fun together. Peak Experiences is one of the largest indoor wall-climbing facilities on the east coast. There are a number of different walls to choose to climb depending on your preference and skill level.

Come on out! The cost is only $25.00 and includes a harness, all the necessary climbing gear, and a certified belayer (the person who stands at the bottom of the wall and holds the ropes).

Give us a call at the gym so we can add your name to the list, 804.343.1234
Bring a friend!

5 lb. Challenge!

2009-11-11T18:41:00.003-05:00

Just a couple weeks until Thanksgiving and a little bit more than a month until Christmas and Hanukkah!

Regardless of which holidays you celebrate, there's no denying that all kinds of sweet and savory treats will abound.

So, in the spirit of both celebrating and staying healthy, Richmond Balance is hosting its annual 5lb weight challenge!

Here's how it works: coming into the gym during staffed hours the week of November 15-21 to "weigh in" with a Richmond Balance staff member. We'll record your pre-holiday weight. Then, after the dust settles from New Year's, come back during the week of January 2-8 and if you've lost 5lbs, you win a free membership for the month of February!

Come sign up today!

October-Breast Cancer Awarenes Month

2009-10-04T15:32:00.004-04:00

Hi everyone,

Did you know it’s Breast Cancer Awareness Month?

During October, individuals, businesses and corporations everywhere are raising funds, awareness, and remembering those in our lives who have been or are affected by breast cancer.

This year, I am personally more aware of breast cancer than I have ever been as I celebrate my aunt’s successful fight after having been diagnosed with abnormal cell growth in her breast, several months ago.

Chances are, you have a story too about someone whose life has been affected because of breast cancer.

So, in support of the fight against breast cancer, Richmond Balance is donating a portion of all new membership fees to the Virginia Breast Cancer Foundation. Each new member also has the option to make their contribution in honor of or in memory of someone.

There is much that we can do to help fight this global battle of breast cancer!

Prevention
Breast cancer prevention is real and important. Women should perform self-examanations monthly and report any abnormalities to a doctor immediately. Cancer is most treatable in its earliest stages, so knowing your body and being able to detect any breast differences (shape, masses, discolorizations) is crucial. Women over the age of 40 should get yearly mammograms too. Check out this page on the American Cancer Society’s webpage to learn more: http://www.cancer.org/docroot/CRI/content/CRI_2_6x_How_to_perform_a_breast_self_exam_5.asp
Diet and Exercise
Being a gym, of course we have to say something about eating healthy and working out, right? Right! But it just so happens that eating well and getting regular exercise plays a vital role in lowering your risk for all kinds of cancer.

The following is recognized as important elements in cancer prevention:

Eating lots of fruits and veggies: at least 5 servings a day!
Avoiding unprotected sunlight for long periods of time: Put your sunscreen on!
Keep alcohol consumption to a minimum: Not only good for cancer prevention but also cutting out calories that make it hard to drop pounds!
Make sure you’re getting at least 30 minutes of heart-pumping exercise 5 days a week: Come check out our treadmills-they’re really nice!

This month is the perfect time to get healthy and be part of doing something to make sure others stay healthy too. Learn more and make a difference by giving us a call at 804.343.1234

Did You Know?

2009-09-26T12:48:00.022-04:00

For your enjoyment, a few very random facts about food, health and fitness.

There are 206 bones in the human body. 25% of them are in your feet.

A 12-ounce can of soda can contain as much as 13 teaspoons of sugar! That’s an entire day’s worth of sugar!

The first marathon allegedly took place in 489 BC, when a messenger ran from the town of Marathon to Athens to warn them of an attack.

The average person’s body holds 1.3 gallons of blood.

In one study, peppermint was shown to make people feel more energized after working out.

The best time to shop for shoes is in the aternoon; your feet swell during the day, so a pair that felt right in the morning may be tight in the afternoon

The pigment in spinach leaves can be used to make ink.

Apples are fat, sodium, and cholestrol free.

Chili

2009-09-19T12:55:00.005-04:00

In celebration of fall (and because I like it so much), I’m posting a chili recipe. I had my first bowl of seasonal chili last week and I’m hoping to eat many more!

I know lots of people have a chili recipe that has been passed down from a family member or perfected over time. If you are this person, I admire you and hope you’ll share your secrets to perfect chili with me.

On the other hand, if you’re like me and don’t have a personalized recipe, you may want to check out the one below.Not only is this is a healthy recipe but a fast one too! The nutritional info is at the bottom.
It’s a white chili, which means it doesn’t use the traditional tomato base. Instead, it calls for white beans, chicken (or turkey), broth and a medley of spices. If your tastebuds can handle it, it's not a bad idea to throw some spice from chili peppers in too. Some studies have shown that spicy food speeds up your metabolism and can help you burn more calories.

Remember, there are no rules for making chili so spice it up, top it off with a dollop of yogurt, add some veggies or crush whole wheat tortilla chips in it. Anything goes!

Let me know what you think in the comment box below. Enjoy.

White Chili- taken from http://www.eatingwell.com/

Ingredients
1 tablespoon canola oil
1 1/2 cups chopped onion
2 4-ounce cans chopped green chiles
1 teaspoon dried oregano
1 teaspoon ground cumin
1/8-1/4 teaspoon cayenne pepper
3 15-ounce cans great northern beans, rinsed
4 cups reduced-sodium chicken broth
4 cups diced cooked skinless turkey, or chicken
2 tablespoons cider vinegar

Preparation
Heat oil in a large pot or Dutch oven over medium-high heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Stir in chiles, oregano, cumin and cayenne. Cook, stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add turkey (or chicken) and vinegar; cook for 5 minutes more. Serve.

Nutrition
Per serving : 453 Calories; 6 g Fat; 2 g Sat; 2 g Mono; 68 mg Cholesterol; 44 g Carbohydrates; 44 g Protein; 9 g Fiber; 213 mg Sodium; 965 mg Potassium

Nifty Fitness Tracker

2009-09-12T16:22:00.003-04:00

Made a cool little discovery today. If you go to this page on the WebMD website, you can measure and keep track of your health efforts. It’s super simple and even a little bit fun!

Here’s what you do:

1.Put in your personal criteria (gender, age, weight,)
2.Enter your current level of fitness
3.Select your goal (ie. Lose 1 lb. per week, maintain your current weight)

Once you’ve filled all that in, click calculate. You’ll see your results in a column on the left. It will have calculated your BMI, necessary caloric intake (based on your fitness goal), and will tell you your ideal weight and heart rate range. How cool is that?

Step 2.
This is where you check out the column on the right. You’ll see two categories, “Add a Food to Your Plan” and “Add an Activity to Your Plan”. These tools let you measure the amount of calories per food item and also give you an idea of how many calories you are burning. All you do is enter the food and/or activity and the number of calories pops up. I was impressed with the number of options in the activity box. You can calculate how many calories you’re burning while cleaning your house, sitting at your desk, or running a mile. Handy, right?

Last thing on the page are two scales that look like speedometers. The green one measures your calories from food and the orange one measure the calories from fitness. There’s also a little bar that show where you are on your daily caloric intake and lets you know how many you have left. Read: lets you know how many more scoops of ice cream you can have.

So try it out and let us know what you thought! You can leave your comments below.

Happy Fall!

Fitness in the US vs China

2009-09-04T16:50:00.003-04:00

When was the last time you actually played at a park? Not just sitting on the bench and watching your kids while you write emails on your BlackBerry but actually climbing up the tiny ladders and spinning on the merry-go-round.

…Chances are, it’s been awhile. Because playgrounds are for kids, right?

Maybe not. In China, the government initiated a Nationwide Physical Fitness Program that encourages both children and adults to participate in at least an hour of physical activity every day. Part of the program included building new public fitness areas and centers. Some of the areas include outdoor venues specifically designed with stationary exercise equipment.

Playgrounds for adults. So cool.

The cultural contrast between working out in China and working out in the United States is an interesting one. I’m no anthropologist, but I’ve spent some time living in both China and the U.S. and I’ve noticed a few things:

1.Some of us (maybe most of us?) Americans prefer to hide while we’re exercising. Unless we’re running down the road with our $100 Nikes and Ipod, we generally prefer a well air conditioned gym, fancy pool, or scheduled yoga class. God forbid we do Pilates on our front lawn in front of the neighbors, right?

2.In China, its likely (and culturally acceptable) to see dozens of people walking around early in the morning, stretching on the streets or shamelessly using special exercise equipment built specifically for outdoor venues. Tai Chi an ancient martial arts form that focuses on balance, relaxation, and coordination is commonly practiced in parks, on sidewalks, and on streets.

So maybe we’re not going to do any crunches in front of Ukrop’s but the idea of using what’s around us to contribute to a healthy lifestyle is a good one. So get on a swing and reset your record for “how high you can go”. You might be surprised.

Nutrition Facts are more than calories

2009-08-18T09:19:00.002-04:00

Do you ever find that you know exactly how many calories are in a food you eat but you can't name one other thing about that food? I cannot tell you how many people I have come across that are like the calorieking database. Nutrition Facts panels have a lot more information than just how many calories are in the product. Here are some other things you may want to key in on:

1. Serving Size
Just because a product has fewer calories listed than another product does not mean that it really is a lower calorie product or even that it is equivalent to another product. For example, a granola cereal may state that it contains 200 calories and another puffed rice may say the same. However, when you look at the serving size, the granola cereal may have 200 calories in only a 1/2 cup portion while you could have 1 cup of the other! Of course it would be easier if foods from the same group had standard portions, but since they don't, be aware of the differences.

2. Fats
A healthy diet consists of 20-25% of your calories from fat so choosing nonfat foods all the time would not be a healthy choice. Low fat foods are ideal -- you get a little bit of fat to help you absorb vitamins and minerals but you are also cutting back on the saturated fat from your diet. There of 4 types of fats -- monounsaturated, polyunsaturated, saturated, and trans. The first two are the fats that you wan to get the 20-25% of your daily calories from. The saturated and trans fats should be kept to less than 10% and less than 1% respectively. Why are they so bad for you? Saturated fat can increase your LDL (bad cholesterol) and trans fat goes even farther to lower your HDL (good cholesterol) and raise your LDL. When it comes to trans fat, food labels can be very sneaky. If a product has less than 0.5g trans fat in a serving, a label can claim that it is trans fat free! That may be okay if you only eat a serving of this food every once in a while but when your diet only allows for approximately 2g a day, there really is no room for this. You can figure out which foods contain trans fat but don't list it in the nutrition facts by reading the ingredients list and looking for the words "partially hydrogenated oil". That is a red flag that there are trans fats in the product and it may be a good idea to put the product back on the shelf and find an alternative.

3. Fiber
Listed under total carbohydrates, you can find two types of fiber -- soluble and insoluble. Some packages just list total fiber but others break it down into these two categories. Fiber is found in foods that contain fruits, vegetables, whole grains, and nuts. It is a fibrous substance that adds bulk to your food and will help you to stay full longer as it slows the digestive process. It is a great thing to have in a snack to hold you over until the next meal but not such a great option if you eat it pre-workout. Since it does delay digestion, it can cause stomach discomfort as your body will be trying to digest and work out at the same time. So, in summary: choose fiber whenever you can except when going to work out within the next hour or two.

4. Ingredient List
This is right below the box of nutrition facts. Here you will find the list of ingredients in the product in order of their amount (in weight) from greatest to least. This is a great place to check out what you are really eating. If you are looking for a wheat bread, you want to make sure that the first ingredient is 100% whole wheat. If you are looking for a cereal and want to know how healthy it is, see how close sugar is to the beginning of the list. If it is the 2nd or 3rd ingredient then you know that most of the calories are coming from sugar and not whole grains.

While there is much more that a nutrition panel can tell you, these are a few highlights that you would want to focus on. Yes, it does take a little more time in the grocery store to look at the food labels, but once you know what is a good choice, you won't have to read it the next trip.

How Much Protein do I really need?

2009-08-12T16:59:00.003-04:00

I'll just start with the facts: protein can be confusing. The Atkins diet greatly contributed to the idea of a high protein, low carb diet and you often hear athletes talking about protein and protein shakes all the time. The answer about how much you really need is basically that it depends. It depends on you -- one answer does not fit everyone. The dietary guidelines recommend that adults eat 0.8g/kg of body weight. Ok... now in pounds that is about 0.4g/lb. When I computed this for myself, I found it to be fairly close with the estimate -- about a 4g difference between estimating with pounds versus kilograms. This may surprise you that the amount of protein you need is probably not even close to 100g a day. Most Americans get almost 200% of the amount of protein they need. However, there are some exceptions to when you need more protein in your diet. If you are seriously looking to put on muscle in the gym, body builders often aim for 1g/pound but it may be more reasonable to stay closer to 0.5-0.8g/pound.
So, maybe you are thinking you are eating too much protein or maybe not enough. To evaluate your protein intake, you need to take a look at what you are eating. Protein is not just found in meat although it is one of the best sources. Generally, 1 oz. of meat is equivalent to 7g of protein. Meat is classified in the mypyramid recommendations as "meat and beans". Also in this group is seeds, nuts, eggs (whole and egg whites), and of course as the name suggests, beans. Based on the 2,000 calorie diet that most people need, it is recommended to consume 6 oz. equivalents of this group. The ounce equivalents of the meat and beans group differs for the non-meat foods but mypyramid.gov/pyramid/meat does a great job of outlining how much equals an ounce. It may surprise you that there are other sources of protein in your diet that contribute quite a bit of protein to your daily total. Milk has 8g in each cup and pasta has 7g in one cup. If you notice that you are eating too much protein, look at the rest of your diet. Does your lunch consist of a deli sandwich with an inch of meat on it? If so, it is possible that your diet is lacking in fruits and vegetables. Cut back on some of the meat, load up on veggies, and also only eat half the sandwich. Instead of that other half, try eating some fruit on the side. Is your diet lacking in protein even though you eat meat? You can increase your protein intake by choosing higher protein items of the same foods you already eat. For example, select Greek yogurt over the regular style. Many brands pack 15g of protein into one serving. You can also try pastas like Barilla plus that boasts of the extra protein in each serving.
If you are still questioning what a day's worth of protein looks like, here is an example:

For a 140 pound woman who is moderately active, she would need 56g of protein.

Breakfast:
1 cup light yogurt
1 banana
1/2 cup granola cereal

Snack
1 cup grapes
1 mini bagel with jelly

Lunch
2 slices wheat bread
2 oz. turkey
tomatoes, onion, lettuce, green peppers, and avocado
1 cup strawberries
1 oz. wheat pretzel twists

Snack
3/4 cup baby carrots
2 tbsp. hummus

Dinner
2 cups romaine lettuce with tomatoes, cucumber, and onion
2 Tbsp.light dressing
1 cup wheat pasta
1 cup sauteed zucchini and summer squash with diced tomatoes
2 Tbsp parmesan cheese

Snack
1/2 cup frozen yogurt

For more information on good sources of protein or if you are meeting your needs, feel free to
e-mail me with questions.

Want A Free Gym Membership?

2009-08-06T14:37:00.002-04:00

Richmond Balance is offering all members a FREE Gym Membership For One Year !!!!!!

Membership Referral Program:
Sign up 5 new members at Richmond Balance between August 1, 2009 and November 1, 2009 and receive a FREE gym membership valued at $588.00.

Rules and Regulations:

1) Offer only valid for referrals that sign a one or two year membership contract at Richmond Balance.
2) Members that sign up on a Partner/Family Membership or Add-on Members will be counted as separate members.
3) Offer not valid on Open Membership, Classes Only, or Personal Training Membership Contracts.
4) Offer not valid with any Corporate Membership Program.
5) Unless the new membership is paid in full, the enrollment charges and at least 2 monthly payments must be processed before the existing member is eligible to receive/ start free year.
6) Limit one free year per member.
7) Free year will start once the existing member has met their initial membership obligation terms.

Taking Advantage of Your Local Park

2009-08-06T13:56:00.000-04:00

Remember those days when you were younger and you played on the playground and got in exercise? Don't know how to take advantage of your local park areas as the place to get your exercising in? Here are some tips to take advantage of those outdoor resources that are available to us everyday.

1. Take a look around your local park and pay special attention to any hills, stairs, or flat terrain areas. Paying special attention to this will allow you to access what natural resources are available to you to make your exercises a little more challenging. (i.e- doing lunges up stairs)

2. If there are trails available consider bringing your bike with you to get a good cardio workout.

3. Some parks have exercise stations at certain points to do muscles toning exercises. If you come accross these take advantage of them. They don't require any additional equipment and you can get an excellent workout without getting bored. If the park does not have exercises stations utilize the benches and bars at the playground to do pushups, tricep dips, pullups, and etc.

4. For cardio, utilize the trees, benches, and other items and natural resources as markers for sprinting and jogging. For example, sprint from one tree to another then jog back to the first tree. Continue to do this enough times to reach your target heart rate.

Don't forget to stretch after each workout and take in the natural resources around you as the atmosphere can be an excellent stress reducer.

Catching up on Calcium for your Health

2009-08-04T16:58:00.002-04:00

If you watch tv much, you may have seen the "Got Milk" commercials or the commercials that boast that drinking calcium can help you lose or maintain your weight. While there is some current research coming out that is suggesting that incorporating dairy into your diet can be beneficial to maintaining a healthy weight, it is definitely not a magic weight loss drink.

However, the calcium in milk and other dairy products has tremendous health benefits. Men and women age 19-51 need 1000mg of calcium every day. Did you know that 90% of adult women and 73% of adult men do not meed these guidelines? Calcium is critical to the health of your bones and teeth, and it also plays a key role in muscle contraction.

So how do you make sure you eat 1000mg of calcium each day? Milk provides 30% of your daily value (DV) so 1000mg can look like a little over 3 cups of milk each day. Not a milk drinker? Not a problem. Other dairy products like low fat cheese and yogurt are also good sources of calcium. You may need to check the label of some yogurts to see how much calcium you are getting as different types contain different amounts. For example, Greek yogurt is higher in protein than a regular yogurt but it is lower in calcium than a regular yogurt. Also, be conscious of serving sizes. MyPyramid for dietary guidelines (www.mypyramid.gov) recommends 3 cups of dairy a day but one yogurt cup may not equal one cup of dairy. Many yogurts come in lunch box size cups that are only 4 or 6 oz. and while they boast few calories, they may not be providing your body with enough calcium. If you don't like dairy products, you can look for fortified cereals and orange juice. These have calcium added to them so you get the health benefits of dairy even if you can't tolerate or just don't like milk products.

Sometimes you may find that as hard as you try, your diet is just not meeting the recommended amount of calcium. You can look into calcium supplementation but you should talk with your doctor or a nutritionist first to make sure it is really necessary. These pills are usually best absorbed when taken periodically through out the day instead of only at one time. Your body can only take in so much calcium at a time so even with food, it is best to spread out your calcium through out the day.

On an additional note, the main health benefit of calcium is its effect on bone density. You can do even more for healthy bones by participating in weight bearing exercise a few times a week. Activities like running, walking, and lifting weights are a great way to strengthen your bones. Healthy habits today can have huge benefits in the future when you have strong bones from eating enough calcium and putting time into exercise. Check out the website www.nationaldairycouncil.org for more ways you can incorporate dairy into your day.

Short On Time?

2009-07-10T16:59:00.003-04:00

Short on time? Don't have the 45 minutes or 60 minutes to spend in the gym breaking a sweat? That's when compound exercise movements need to be added to your exercise regime for those just in case moments when you don't have the time. Here are some compound movements listed below to work every major exercising muscle of the body.

Shoulders and Arms:
Bicep Curl- Shoulder Press- Overhead Triceps Extension

Back and Triceps:
Bent Over Rows-Triceps Kickbacks

Legs and Abs:
Plank- Gluteus Maximus Kickbacks

Entire Body:
Bupees ( A combination of a pushup, plank, squat, and a plyometric jump)
Plank-Pushup-Squat- Plyometric Jump

All of the movements should be performed at once and should transition smoothly into the next movement and exercise. For example, for the burpees you should go from a plank position, then perform a pushup, then stand in a squat position to then perform a plyometric jump.

Depending on the amount of time that you have be sure to complete each exercise for each body part for at least 10 repetitions.

Taking advantage of fruit while it's in season

2009-07-08T09:03:00.002-04:00

You know how frustrating it can be when you go to the grocery store in the winter and there are very few fresh fruits to choose from so why not take advantage of the abundance of fresh fruit that you can buy right now? You can currently buy a variety of summer fruits like watermelon, cantaloupe, strawberries, raspberries, and the one I will highlight -- blueberries. All fruits are a key part of a nutritious diet. Fruits are packed with nutrients and they also provide plenty of water and fiber for your diet. When you are looking for a filling snack, you want to choose something with water, fiber, or protein to hold you over until your next meal. Water adds volume to the food you eat and fiber slows down the digestive process so fruit is a perfect snack.

As I mentioned, I wanted to shine the spotlight on blueberries. Their peak season is in July and now is the perfect time to enjoy them. A study at Tufts University showed that this fruit provides more antioxidants than any other fruit. What are antioxidants? They are substances that scavenge free-radicals that would cause cell destruction if it weren't for their work. Daily life -- whether it's just metabolizing food, walking to the store, handling the stress of work, or lifting weights can create free radicals. Needless to say, antioxidants are crucial for your health! The deep blue color of blueberries comes from anthocyanins which is the pigment that provides these antioxidants. Blueberries are a nutritional powerhouse as they have been shown to improve brain functioning, decrease the risk of cancers such as breast and prostate cancer, and decrease the risk of macular degeneration with age.

So, how can you incorporate more blueberries into your day? Try some of these:

- Top cold or hot cereal with a cup of blueberries for some added natural sweetness
- Layer blueberries, low fat granola, and yogurt for a breakfast treat
- Make a fruit salad with raspberries, blueberries, and strawberries and top with sliced almonds for an added crunch
- Make homemade biscuits but change the recipe by adding 2 Tbsp. sugar to the recipe and pour in a cup of blueberries
- Make a blueberry crisp with an oatmeal crunch topping
- You can always eat them just as they are -- they go great with salads, sandwiches, and just about anything you would eat at a meal

Enjoy blueberry season while it's here -- it won't last long!

Eating Healthy at Restaurants

2009-07-01T07:20:00.002-04:00

If you’re trying to incorporate more healthy foods into your diet or trying to lose those last 5 pounds, you know that it takes planning and effort to make it work. It can be hard enough to get to the store, buy the healthy foods and then cook them yourself, but what do you do when you have no part in how your food is prepared? Eating out can be a challenge to even the most health conscious but you CAN find ways to incorporate a meal out at a restaurant into a healthy diet. Here are some tips to make the most of the choices on the menu:

Drinks
Before you reach for your first forkful of food, you can consume almost 300 calories in alcohol, sweet tea, or soda. This doesn’t mean that you have to forego having a drink on a special occasion, but maybe while you are aiming to lose weight it means that these drinks are consumed less often. Even then, you can choose lighter drinks like a 6 oz. red wine, a 6 oz. bloody mary, or a 12 oz. light beer. If you are not tempted by alcohol, it is still important to pay attention to what other drinks you consume and in what portions. Sometimes a glass of soda can hold 20 oz. of soda or 250 calories of pure sugar! So what would be a better choice? Diet soda would be better than regular soda calorically but you could be even healthier and choose water with a fresh squeezed lemon or an unsweetened ice tea. Water may not sound too exciting but it is essential to be well hydrated when working out, and it will save you calories for your actual dinner. On top of that, regularly ordering water over another drink can put quite a bit of cash in your wallet.

Appetizer
Appetizers can be tempting especially when you’re really hungry. Look for appetizers that are more vegetable based instead of cream based like a dip. Instead of ordering a spinach artichoke dip, try ordering something like bruschetta and split it with a friend. A salad would be a great choice for an appetizer and many even come with your meal. The thing to remember about salads though is that not all salads are healthy. I know this can be surprising, but sometimes you would be better off eating a hamburger than a salad when the salad is covered with cheese and full fat dressing. For an appetizer, look for a salad that is basically lettuce or spinach with vegetables like tomatoes, onions, cucumbers, and carrots. Then choose an oil based dressing like an olive oil and vinegar dressing unless the restaurant happens to have a light ranch or other light cream based dressing. Even then, ordering your dressing on the side can be a huge calorie saver. By dipping your fork in the dressing and then spearing a piece of your salad, you will truly taste the salad and the leaves won’t be swimming in dressing.

Entrée
This is the most substantial part of the meal so you want to make sure that the choice you make is a good one. The key words to look out for are fried, battered, creamed, and cheesy. These are often the things that add to the high calorie and fat content of many dishes. You have to remember that most restaurants are not looking out for your health – they just want it to taste good so you will come back and eat some more. This doesn’t mean that you have to eat something really tasteless though. Good options are a vegetable based soup, a grilled or broiled piece of meat or sandwich, vegetable side dishes over starchy ones, and salads if you haven’t had one as an appetizer. Even then, it is often a good idea to ask how the food is prepared and most restaurants are willing to accommodate your needs if you have a different preference. Vegetables at steakhouses can be smothered with butter making it a less healthy side dish, but you can ask for your portion to be prepared without butter.
Portions are another big thing to remember when eating out. Did you know that the correct serving size for pasta is ½ cup? The serving of pasta at most Italian restaurants is at least 6 of those! Remember that just because it is served to you, you don’t have to eat it. Cut your entrée in half and pack up half of it before you even begin eating. You will still have a substantial amount to eat and you will even have a meal for the next day.

Dessert
This is a hard one… many times there is just not a “healthy” dessert on the menu. Occasionally you can find fresh fruit with frozen yogurt but most often the desserts are pretty decadent. Instead of ordering your own dessert, see if someone else or even two others will split it with you. Often a few bites after a big meal are all you need to satisfy your sweet tooth. If you think you can pass up dessert all together, you could just order a coffee if the rest of the table is set on indulging.

A few last tips. . .
When you know where you’re going to go ahead of time, why not check out the restaurant’s website? Many restaurants now list their nutrition facts online and these can be a great place to figure out what you want to eat at your next meal. You may be surprised to find that something you thought was really healthy is packed with fat (could they possibly add butter to it?) or that something you avoided isn’t actually too bad for you. Lastly, remember that it’s okay to indulge every once in a while as long as you don’t make it a regular habit. If you do go overboard one night, just get back on track the next day. You can even cut 100 calories out of your diet and kick up the exercise a notch (even just 10 extra minutes of cardio) for the next 3 days and you will be back on track with a healthy eating plan.