Tag Archives: nutrition

Be an AHB Rockstar: Megan Week 1


Megan dove right into week 1 and lives to tell the tale!

This past week was a week of firsts for me. I was the most sore I have ever been, I met with Andrea the nutritionist, went to yoga, and went to boot camp! It was a little rough because I was battling a cold but I didn’t die and that in and of itself is a huge feat!

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I had my first training with Alicia on Saturday and by our next training session on Wednesday, I was STILL sore! I am usually sore for about two days, but that girl can work you and muscles you never knew you had! It was insane but in a sick way I enjoyed it because I knew I was getting a good workout. What’s a little waddle here and there when you are working to get fit, right?

I am so excited to finally be working with a nutritionist. I personally think this is my biggest issue with trying to get in shape. Sometimes I feel like I am eating well but I have issues with portions. I will get caught up in having it be healthy and not caring how much I eat of it, which is clearly not the way to go about things. Andrea was great. She said I was making good decisions on food but made tweaks where I needed them and told me what times are best to eat. It will be cool to see how her tweaks will help with my energy level and hunger level.

Another one of my resolutions for this year is to do more yoga. I was very pleased to have Alicia tell me they have yoga classes. So on Thursday I got my non-flexible self together and to yoga I went. I must say, it was a great class. I’ve done yoga before but this was a lot more easy going and the instructor was very helpful and cheery.

Until now!

Until now!

Then came the day for boot camp- 8am on a Saturday boot camp. I won’t sugar coat this, but I was less than thrilled to be up at that time on a day I can sleep in. But lets be serious here, Alicia is not someone I want to be on the bad side of. I mean, I am scared that I will have to do burpees if I say I can’t do something when I am not even around her! Kudos to her though, she has got me in this though and to that I am thankful! This was my first ever boot camp so I didnt really know what to expect, except for hell of course. I have heard plenty of horror stories of boot camps so I was a bit nervous. Luckily, a fellow co-worker (shout out to you, Jenna!) was doing it as well so that made it more enjoyable. I surprisingly didn’t die and the others were great inspiration. It was serious, but light hearted which was nice. I actually want to go back!

With week one down and eleven to go I am ready to take on more things and get better and healthier as the days go by!

 

Be Healthy. Be Balanced.

www.AHealthyBalanceInc.com

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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.

www.AHealthyBalanceInc.com

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Be a Rockstar: Michele Week 1.


Technical difficulties today so hopefully Michele’s week 1 write up is enough to keep you entertained…

I’ve known for a few weeks that I was on deck to be the next Rockstar of A Healthy Balance. I have told all of my friends, family and coworkers and I’ve hinted on Facebook that something life-changing was going to be happening to me. I could not wait to start.

In preparation, I went to the sporting goods store to stock up on yoga pants, tees and a water bottle. I even changed the shoe laces in my Nikes. I am ready! I counted the minutes for work to end, changed my clothes and raced over to meet Alicia for my preliminary weigh-in and all-over body measurements. I was then told that there was going to be a fitness test?! What’s that all about? It’s only five minutes long; I can handle that! How hard can it be to do a few sit ups and push ups? I will ace this test.

Oh boy. There were three components to this fitness test and I scored “good,” “poor” and “very poor.” That is not exactly what I would call an ace! The reason I am here to do this program is because I am unfit and unhealthy and that fact was swiftly proven. I wasn’t exactly surprised as I sound like the bride of Darth Vader walking from the office parking garage to the third floor on a daily basis, but to actually see those scores in writing takes my motivation to a whole new level… from 100% to 110%. I am going to do this! I am determined to have better scores when I redo this same fitness test in 12 weeks.

I met with Kara, the dietitian, and she gave me healthy eating guidelines and tips. I left her office and zoomed to the grocery store for protein filled snacks and healthy meal options. I am planning my meals and I have been logging everything I eat on My Fitness Pal. Nothing goes into my mouth that I don’t want Alicia and Kara to see when they login to check my status. There are certain things that I am confident I will never eat again! A chocolate martini has almost 500 calories. Who knew?!

I’ve read and reread the blog of the prior Rockstar Kathleen and I’m in awe over her determination and success and I am eager to do the same. My husband Dru can confirm my motivation as he has witnessed me doing crunches in bed at 3:00am when I could not sleep. Bring it on!

 

Be Healthy. Be Balanced.

www.AHealthyBalanceInc.com

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Be Antioxidated.


Antioxidants are substances that our bodies use to slow oxidative damage to our bodies. Basically when our cells use oxygen, which is all day-every day, they naturally produce oxidants or free radicals (think of them as by-products). Just as oxidation causes rust  and breaks down metals, oxidants in the body cause the cells to breakdown.  Antioxidants work as scavengers for these by-products, binding to them and lessening damage done by them and even reversing damage that has already been done. Free radicals can also be caused by stress, polluted environments, smoking, sun bathing, etc.

Recently there has been a marketing push for antioxidant rich berries including acai, goji, wolfberries and choke berries. Not sure where you shop, but I have never seen any of those berries at my local grocery store. Luckily wild blueberries are a close second and cultivated blueberries aren’t far behind. Other antioxidant rich food sources include cranberries, blackberries, strawberries, carrots and spinach to name just a few.

If you are getting an adequate amount of fruits and veggies (5-9 servings) in your daily diet, you are probably getting your daily dosage of antioxidants. Since different foods offer different antioxidants, make sure you eat a variety of colors and types of fruits and veggies.

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Hydrated (con’t…yes, again).


Last day of recommendations for staying hydrated (I promise)…

So after reading the last post about how much water you actually need, are you saying to yourself “How on earth can anyone drink that much water in one day?” Good, because I am too!

Here are some tips on how to get enough water:

  • Get yourself a reusable water bottle. Get one in a fun pattern or design that will catch your attention.
  • Get a water bottle with measurements on the outside so you can track your intake.
  • Carry  your bottle with you during the day so you always have access to your hydration station.
  • Try sparkling water as a fun, fizzy alternative.
  • Add fresh fruit to your water to add a little flavor. Try lemons, limes, or even fresh berries.
  • Or add a tea bag to your water for a different flavor.
  • Eat water rich foods including watermelon, celery, lettuce, oranges, grapes, etc.
  • Set reminders on your computer or cell phone to go off throughout the day and remind you to check in with your water goal.
  • Drink a glass of water with each meal. Drinking during a meal will make it easier, especially if you don’t like water.

If you feel like you aren’t getting enough water right now, make sure you gradually increase your intake so your body can adjust to the increase.

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Hydrated (cont’d).


Countless studies have been done about how much water should be consumed daily and unfortunately these studies have produced varying results. The only consensus at this point is that everyone’s needs are different based on several factors including how much you exercise and how active you are, the environment you live in, any illnesses or other health conditions, and pregnancy.

The most widely recognized and known guidelines for hydration is the recommendation for eight 8 ounce glasses/day (about 1.9 liters).  The Institute of Medicine recommends men consume 3 liters and women consume 2.2 liters. Aside from these approaches, if you rarely feel thirsty and urinate about every 3 hour and produce colorless or near colorless urine, your fluid intake is probably adequate.

It is important to remember that not all of your fluid intake is necessarily from water. Approximately 20% of your fluids are taken in through the food you eat. Also, other fluids, such as milk or juice, contain water as well.

Stay tuned for one more day for tips on how to get enough water daily…

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Hydrated.


Water is crucial to your health. It makes up, on average, 60% of your body weight and every system in your body depends on water to function properly. Lack of water can lead to dehydration, which even mild dehydration can leave you feeling drained. Every day you lose water by sweating, noticeable or not, exhaling, and urinating. Since our body is not designed to store water, if it does not have enough, it conserves and recycles what it does have. This ultimately circulates waste back into your system.

Here are a few benefits of staying hydrated:

  • Alleviate headaches-while dehydration is not the only cause of headaches, it is a common cause.
  • Keep your focus-the brain is made up primarily of water, so staying hydrated helps it function at its peak.
  • Get healthy looking skin-water helps replenish skin tissue, increases elasticity in your skin, and keeps you moisturized.
  • Fight hunger pangs-thirst often disguises itself as hunger, so when we are dehydrated we often reach for snacks.
  • Relieve fatigue-when our body is dehydrated, our systems need to work harder to rid themselves of waste and when our systems are exhausted, so are we.

Stay tuned for more tips on how to determine how much water you need and identify if you are getting enough…

Be Healthy. Be Balanced.

-Alicia and Nikki

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