Tag Archives: injury

Be an AHB Rockstar: Michele Week 2.

Michele takes on week 2 with a little hiccup in the form of an injury to make things interesting. 

grocery_cartThis week was a little more of a challenge for me because I had a knee injury and had to strictly modify my exercise plan. I was disappointed when my doc gave me the news that I would have to rest in order to heal, but I was also determined to stay the course. I did the bare minimum physical activity at home so I made sure to concentrate on the nutrition plan.

The prior week I was a little surprised (read: disappointed) to see that my weight stayed the same despite four days of (grueling) boot camp and two days of walking. During my meeting with Kara, she explained to me the importance of trying to meet the calorie intake set for me, instead of trying to restrict my calories. I was vigilant about tracking my food intake, adding protein, and getting to the calorie level I needed to succeed. I was a little nervous getting on the scale because I knew I had consumed more calories than the week prior and was thrilled (read: surprised!) to see that I had lost 3 pounds! Eat more, Lose more?!?! That I can do!lying scale

I’m already noticing some of Alicia’s challenges at my one-on-one training session were a little easier to perform this week. I was able to hold a plank for one minute which beats I-don’t-know-how-many-seconds from my first week! (Let’s hope Alicia doesn’t read this and decide to up it to 2 minutes!) I can’t wait to see how much easier this gets once my weight goes down and my strength goes up. It’s these little bits of progress that keep me motivated so I intend to keep them coming!


Leave a comment: What do you do when an injury throws you off your game plan?

Be Healthy. Be Balanced.



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Be Shoveled.

I don’t know about you, but I love living in New England. Nothing like getting buried underneath 12+ inches of heavy wet snow and then getting to dig out! Shoveling can not only be a tiring chore, but it often causes several aches and pains for days to come.

Here are a few tips to protect yourself while shoveling and maybe even get in a bit of a workout:

  • Make sure to lift with your legs and not your back-make sure your knees are bending and you aren’t leaning over with your back
  • Use a smaller shovel if the snow if really heavy
  • Increase the distance between your hands in order to increase your leverage
  • Take breaks and make sure you stretch after
  • Try to stay ahead of the snow and shovel throughout the storm, instead of waiting until the end when the snow is piled up
  • Try to avoid twisting when you throw the snow
  • Don’t forget to tighten your core in order to protect your back

Once you’re done, make sure to head inside and warm up with some hot chocolate!


Be Healthy. Be Balanced.

-Alicia and Nikki

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