Quincy Studio Group Fitness Grand Opening
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We all know that 2020 wasn’t the greatest year for most, but now more than ever we know the importance and value of prioritizing our health. We want you to claim 2021 as your healthiest and happiest! Living your healthiest isn’t about quick fixes or drastic changes. In order to truly makes changes that stick,…
DetailsThis year has been challenging for most of us, so let’s make the best of it and finish the year off strong! We often think about setting resolutions and making changes on January 1st, but hey, it’s 2020, there are no more rules so let’s get started on making healthy changes early! We will be…
DetailsServing Size: 1 squareTotal Servings: 12 Prep Time: 5 minsCook Time: 45 mins Ingredients 1 cup old-fashioned oats 2 cups steel cut oats 2 tsp baking powder 1 1/2 tsp ground cinnamon 1/2 tsp salt 2 large overripe bananas, mashed ½ cup unsweetened apple sauce 1 cup low-fat milk, or milk alternative of your choice 2 eggs 1/4 cup maple syrup 1…
DetailsA quick guide to help you stock up your pantry and limit the number of trips you have to make to the grocery store!
Most of us have been in our houses for about a week and it has been the yeariest month of our lives. The appeal of binging another Netflix series has started to wear off and your couch has a distinct imprint of your body, you’ve eaten through all of your quarantine snacks, and you’ve found yourself hiding from your family…
DetailsToday’s post is a guest post from Abby Demarzo LMHC. Her practice finds its home in our Hanover studio. Building new habits and breaking old habits is HARD work! You’ve probably seen all sorts of statistics around what it takes to make a habit. I’ve seen everything from 21 days to a year with just…
DetailsHere we are, already 3 full weeks into 2017. How are those resolutions going? I personally have had some on track days and some not so on track days with my goals! Sticking to a healthy New Year’s resolution is no easy task. We put all of this pressure on ourselves to make these big…
DetailsWith the daylight hours dwindling by the day, outdoor exercisers are frequently forced to hit the pavement with the moon still high in the sky. Here are some tips for staying safe on those dark runs. 1. Be SEEN. Light colored clothing is a great start, but don’t stop there. Consider accessories that blink and…
DetailsAndrea, our lead dietitian, shares some insight into whether or not you should be adding protein to your diet post workout.
Summer is in full swing and has been beautiful so far! All of this lovely weather has meant cookouts and pool side gatherings. I always offer to bring fruit salads to these types of gatherings. They make a delicious and nutritious summer treat, but the same old fruit salad can get boring after awhile! Try…
DetailsA Healthy Balance is deeply rooted in the belief that health doesn’t just come from occasionally exercising or watching what you eat. It is about building a healthy lifestyle that incorporates all aspects of your general wellbeing. We are now offering an introductory package designed to help you start to build the foundation to your…
DetailsRegistered dietitians are a wealth of knowledge and can help you establish and maintain a healthy lifestyle. We honestly think (and yes we are completely biased) that everyone should work with a registered dietitian on a regular basis, but we understand that logistics can make that challenging. We now have a solution for you! Work with…
DetailsWe can all agree that granola bars are a convenient way to keep quick grab and go snacks on hand. Individually wrapped? Check! Can easy throw them in a bag, desk drawer, glove compartment? Check! Decent shelf life? Check! Relatively inexpensive? Check! Unfortunately, the rustic brown packaging and claims like “whole grain” and “natural” can…
DetailsWhy is metabolism important? There are several factors that affect metabolism that are out of our control (genes, age, gender) and some that we can control (level of activity, muscle mass). As we all know, if you are trying to lose or maintain your weight, it comes down to a basic equation of calories in and…
DetailsMeasurements day…. DUN, DUN, DUN! The most dreaded day has come. Measurements day. I was very discouraged by what that spawn of Satan of a scale told me. I was the same weight. I have been going to boot camps, eating healthier, and drinking more water so I thought I would see a bit more…
DetailsMegan is starting to figure out that being healthy doesn’t just happen inside the walls of AHB. Healthy has to be a lifestyle change. This week was a good week! I did well nutrition wise and some what improved on my off day workouts. I had some overtimes at work this week which means I work…
DetailsWe’re all human… the good, the bad, and the ugly Well, I can honestly say that this was not my best week. I asked Alicia if I could just skip this write up and just go ahead to the next week, but everything and anything must be documented. I feel like this is an episode…
DetailsWeek 2 and Megan is starting to figure out a routine, making healthy part of her daily habits! DEAR LORD! This is the saying that Alicia has decided to keep track of while we are training. I seem to have become very religious when I am around her with her having me do burpees, prisoners…
DetailsMegan 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…
DetailsMeet Megan, AHB’s newest Rockstar! Megan is just beginning her journey at A Healthy Balance and will be blogging her progress weekly. Make sure to check back in and cheer her on as she takes on some pretty big goals! We know she can do it and are excited to be on her team I…
DetailsIt’s the first Monday of 2014 and many of us have probably set (and maybe even fallen off with) New Year’s Resolutions. April shares some interesting insights into New Year’s Resolutions The way I see it, at the end of each year, we take a look back on the past twelve months and breakdown our successes and…
DetailsIt’s Called A Practice For A Reason… Have you been thinking of trying out yoga? Are you thinking you’re not flexible or agile enough to partake? Well, not all of those super bendy yogis were just born that way! Time and time again on their yoga mat helped pave the path to where they are…
DetailsMaking progress in working towards a healthier lifestyle doesn’t always directly translate to pounds lost on a scale, but Michele learns there are other ways to measure progress… While I am happy with the progress I am making, I was a little disappointed to see that the numbers on the scale seem to be stuck…
DetailsMichele is at the 2/3 mark for her 12 week program is continuing to see progress and realizes that early morning wake up calls are totally worth the results! Remember my new skinny jeans that I was so excited about a few weeks back? Yea, well those jeans no longer fit! I can put them…
DetailsMichele continues on her journey with week 7 and accomplishes some pretty awesome healthy lifestyle victories. (And just an FYI, I did not bribe Michele into writing that last sentence in this blog!) Every Monday when I write my blog, I reflect on the past seven days, my goals, and my happiness! I think “I…
DetailsHave you ever wanted to run a 5K? Why not sign up for one and give it a shot?! Michele took on a 5K this week! She crushed it and, get this… ENJOYED it!!! I did it! I completed my first 5K! To those of you who don’t know me, this is a huge deal.…
DetailsWeek 5 and Michele is already taking on some exciting new challenges and adventures… I believe one of the most surprising emails I have ever received was yesterday’s confirmation of my registration for a 5K! I’ve always said I wanted to do one and now I am going to do one. I don’t expect that…
DetailsMichele continues on in week 4 with a non-scale victory! It’s been four weeks today since I started “working” with Alicia and Kara at A Healthy Balance. It is so great listening to their advice, expertise, and support. Alicia keeps me on track with my exercise and Kara keeps me on track with nutrition. I…
DetailsIt takes awhile for healthy changes to become a lifestyle, but Michele is on her way at week 3! It’s official. Now that my blog is up and running, everyone will know what I’ve been doing in my spare time. I’ve been hinting on Facebook that big things are happening and that I’ve been motivated,…
DetailsMichele takes on week 2 with a little hiccup in the form of an injury to make things interesting. This 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…
DetailsTechnical 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…
DetailsMeet our newest Rockstar Michele. She is just starting out on her 12 week journey of personal training, bootcamps, and nutrition and is here to share her story with you. Make sure to check back each week and cheer her on as she makes some BIG changes to her lifestyle. And if you missed it…
DetailsKathleen recaps her journey the past 12 weeks. I dare you to keep a dry eye. Even though Kathleen thinks I don’t have any emotion (besides crazy), I couldn’t keep it together. 9 months ago there was a girl who was stuck in a body that didn’t belong to her. She was self conscious, she…
DetailsKathleen’s final week of being an “official” rockstar, but we all know she is going to continue being a rockstar on her own… I couldn’t think of a better way to kickoff my final week as a “rockstar” than with my first race of the new year. After my triumphant season ending on Thanksgiving morning,…
DetailsLast week Kathleen was approaching a big milestone of 50 pounds lost in 2012. Check in with her during week 11 to find out if she did it… When we left off in my dramatic journey, I was anxiously awaiting my next weigh in to see if I had done the unthinkable- lost 50 lbs…
DetailsComing in to the final few weeks and Kathleen is on the edge of big milestone… I hope you like drama, because I’m about to set one dramatic scene for you. There is just one measly pound (0.8 if you want to get into details) standing between me and a glorious “50 Pounds Lost” award.…
DetailsThe holidays are a hard time for all of us to stay on track. Check in with Kathleen as she tackles Christmas with her new lifestyle… Twas the week before Christmas (at least when I wrote this it was)… and yup, the Christmas season has arrived in full force. Work parties, family events, get togethers…
DetailsTwo thirds of the way there and Kathleen is still going strong. This week she wraps up with Maisie for nutrition and realizes that life isn’t always perfect and according to plan. What do you do when your plan gets derailed? I can’t believe that I’m heading into the last 4 weeks of this program.…
DetailsThis week’s post is a little different from my usual weekly write-ups. While out on our Saturday run Alicia declared that I am officially a runner. Curious as to what makes someone a “runner”? So was I. So have no fear, we came up with a top-ten style list. On that note I present to…
DetailsComfort zone? What comfort zone? Half way through her 12 week program and Kathleen continues to redefine her comfort zone and she gets welcomed into a pretty exclusive club… After my mini rant/breakdown last week I gave myself a few hours to complain and be upset. I vented, I cried, I rechecked the scale. And…
DetailsWeek 5 brought some new challenges that Kathleen wasn’t expecting, as life often does… How do you deal with challenges and obstacles in your life? It’s a common misconception that when things are going great- they’re going to continue on that trend. When you’re chugging along, picking up steam and liking the results why WOULDN’T…
DetailsKathleen faces down measurement week and continues to discover all of the different ways to measure progress. Ahh, measurement week… A necessary but nerve wracking event. I knew I had been working hard the last few weeks, but there’s nothing worse than psyching yourself up for disappointment. The good news? I was anything BUT disappointed.…
DetailsKathleen takes on week 3 and several fears. Has fear every held you back from accomplishing or even attempting to accomplish your goals? I’m just going to put this out there: I seriously kicked my own ass this week. I pushed myself harder than I ever have before. I tried new things, I stopped saying…
DetailsKathleen takes on week 2 and realizes the importance of recognizing every small change as a victory… I feel that like many people, my life revolves around waiting for big things to happen. In my mind, change can only be seen in very obvious ways. In weight loss, this usually equals dramatic drops on the…
DetailsKathleen has apparently survived week 1 because she sent me a write up! The outpouring of support after her initial post was inspiring and we can’t wait to see what the next few weeks bring. When I first agreed to do this, it seemed easy enough: train hard, eat well, write about it. But…
DetailsOur next Rockstar has started on her journey and is excited to share it with you. Meet Kathleen. She has been working with us for awhile and has been a star student so we have selected her to be our next Rockstar and help her continue on her quest for health. If my life was…
DetailsThe fact that it rained last Wednesday caused me to lock myself out of my house this morning. You may be thinking “huh?” Well let me explain… It wasn’t a direct cause and effect, but the course of events this morning and the small decisions that I made, culminating in me locking myself out of…
DetailsHave you ever paid for a gym membership and not used it? Wouldn’t it be easier to get to the gym consistently if you got paid to do it? As a personal trainer, I kind of get paid to go to the gym, but even then that sometimes isn’t enough motivation. Let me introduce you…
DetailsWant to know what’s better than a sparkly headband that actually stays on your head while you’re exercising? A sparkly headband that stays on your head while exercising and that when purchased, not only donates $1 to St. Baldrick’s Foundation but also donates another awesome sparkly headband to a young girl who is going through cancer…
DetailsWhen was the last time you took time for you? And I mean really took time for you, without reservation, without guilt. We run around all day doing other things for other people, convincing ourselves that there is no time left over. It is so easy to get stuck in this hamster wheel, but not quite…
DetailsI wish I was lying when I admitted I have been staying up WAY too late watching the Olympics. Keep in mind my usual “way too late” is often 8:30 pm, but that’s besides the point 🙂 So back to the point, the Olympics have been sucking me in on a nightly basis. It doesn’t…
DetailsWhat would you attempt to do if you knew you could not fail?- Robert Schuller Setting off on any new journey or making major life changes is really scary! A lot of times it comes down to a blind leap of faith. Most of my clients, in one way or another, are on the edge of…
DetailsSeveral clients have been asking over the past few weeks about exercising in the heat. I’m going to say it has something to do with the lovely New England heat we’ve been having. There are definitely a few considerations to keep in mind when it comes to exercising in the heat. Stay hydrated! And this…
DetailsComing into July, most farmer’s markets are in full swing. Farmer’s markets boast plenty of healthy, local options, but can also be intimidating when you first enter. Here’s a few tips for navigating your local market. Go early, but not too early. I have found arriving to the market about 1 hour after it opens…
DetailsOur next AHB Rockstar has started her series. Make sure to check back and follow along on her journey to health. And don’t forget to leave her words of encouragement! My name is Lauren Cloutier. I am a small business owner (Cloutier Photography: www.cloutier-photography.com). I am also a wife to a crazy and supportive husband…
DetailsAdri’s had a few hiccups along the way, but ultimately achieved self acceptance. Read on for her final post.. Okay, so it’s been awhile….which is totally my fault. And since this wellness journey has suddenly become one of me learning how to accept myself and life’s inconsistencies, that’s really what this blog post will…
DetailsWho’s that lady? Why, it’s me! And yes, it’s been FAR too long since I’ve blogged. Are we seeing the pattern yet? Crazy schedule, crazy life – but learning to create balance amongst it. Case in point: the 2-week sinus infection that took over my body. I wasn’t able to work out and was eating…
DetailsSorry this post is a bit late (hey, it happens!) – so without further ado, checking in with Adri on week 7 of her journey. Check in on Friday for her two month update and measurements! I feel great. Liberated, even. And guess what – I’m bloated and my pants feel tight, I had no…
DetailsSaturday is rapidly approaching, and so are endless amount of questions – Where are you going? What are you doing? What time are going to the bar? Before you start downing green beer, green bagels, green eggs and ham or anything else green and unnatural, here are a few things to keep in mind so…
DetailsAdri’s adventure continues… week 6! When you’re a goal-oriented person who thrives on routine, it’s hard when life – well – is just being life. Things change. No days are ever the same, and you can’t predict how a day will turn out. And as someone who’s pretty impulsive and fun-loving, I can have self-control…but…
DetailsChecking in with Adri in week 5 of her weight loss journey… I’m officially feeling good. Got some poundage down, have increased the intensity of my workouts, and am feeling less hungry in general. The best part: got some pants on that hadn’t fit me in months. It’s only a matter of time ’till I…
DetailsChecking in with Adri on week 4 of her journey back to health… First month down! Not to brag or anything, but I had a pretty great week. Ok, ok – I AM going to brag: I worked my butt off, and made good choices on some difficult occasions. Workouts. Admittedly, I didn’t have my…
DetailsChecking in with Adri on Week 3 of her journey back to health… Workouts. Alicia’s starting to catch on to my BS. I’m a big, annoying whiner when it comes to working out – I’ll do it, but I think that it subconsciously amuses me to be over-the-top about it: “Mommy whyyyyy!” and “Help me…
DetailsAll you need is love…love is patient, love is kind…love is not gazing into each other’s eyes, but looking together in the same direction… There are countless sayings about love, most having to do with the romantic kind or world peace. Romantic love is ingrained in our culture. With Valentines Day especially, it’s all…
DetailsWow. That was a crappy week for workouts. In documenting this, I’ve learned that clearly, when something shifts in my routine (like with my knee injury), it can shake up a whole week’s worth of plans. My usual personal training sessions with Alicia are on Monday and Friday mornings – and when Alicia got sick…
DetailsAdri joined our bootcamps early last spring and participated a few days a week for several months. Over the course of those few months Adri increased her strength and endurance, lost weight and inches and decreased her body fat. Unfortunately, she sustained a knee injury and was sidelined in early summer. But now she’s back…
DetailsAdri joined our bootcamps early last spring and participated a few days a week for several months. Over the course of those few months Adri increased her strength and endurance, lost weight and inches and decreased her body fat. Unfortunately, she sustained a knee injury and was sidelined in early summer. But now she’s back…
DetailsIf you don’t know what Sunday is by now, you are living under a rock. In just a couple of days the fantastic New England Patriots are taking on the New York Giants in Super Bowl XLVI (46). This game is highly anticipated for many reasons. New England fans are seeking revenge on the Giants…
DetailsMeet Adri…. I promise she’s not dead…just really tired after her first training session. Adri joined our bootcamps early last spring and participated a few days a week for several months. Over the course of those few months Adri increased her strength and endurance, lost weight and inches and decreased her body fat. Unfortunately, she…
DetailsAlot of clients do a great job of staying on track with their nutrition plans for meals, but get derailed when it comes to snacking. Snacking can lead to tons of extra calories without even noticing. Since you’ve probably heard a lot of good tricks to limit snacking already tried most of them (drink more…
DetailsA reader commented on a post last week about being on the treadmill at the gym and seeing all these commercials for seemingly “magic” weight loss solutions. While I know this reader won’t resort to those methods, it seems that many people turn to the quick fix, looking for drastic weight loss. Unfortunately, these solutions…
DetailsIn a perfect world we would all agree that we are super motivated about exercising. In this fantasy land we’d lay out our color coordinated workout clothes every night and when our alarm went off at 5 a.m. we would spring out of bed, full of excitement for our two hour long exercise routine. Unfortunately,…
DetailsI’m not really sure how it happened, but 2012 is here! It is a fresh start and an opportunity for many people to put 2011 behind them while working toward new goals in the New Year. Now is the time to decide on the dreaded New Year’s Resolutions. These resolutions often suggest that just because…
DetailsI’ve recently had several member of Team AHB say that they have been running at night. Whenever a training plan calls for running several days per week, fitting your runs into daylight hours can be quite challenging. Add in the fact that sun set is around 4:30 PM now and that is a recipe for some…
DetailsJust signing up for your first road race can be quite intimidating. Can I run that far? Will I finish last? What if I get lost? Etc, etc, etc. Here are a few tips to decrease your anxiety around race day: (Check out here for pre race day tips) Pick up your race packet early. Most…
DetailsHave you ever wanted to run a road race, but been too nervous to register? Over the past 2 weekends, I have run 5Ks with two road race newcomers. Having run road races for as long as I can remember, I was excited to share this experience and hopefully get two new running buddies out…
Details“A journey of a thousand miles starts with a single step” -Confucius (feeling philosophical today) Perhaps you know that you don’t make the healthiest food choices, and maybe you sit down on the couch when you get home from a long day at work, feeling guilty that…
DetailsHave you ever watched an infant breathing? Their bellies expand with every breath. We all used to breathe like that, but for many of us, this is a long lost skill. And did you know, belly breathing is one of the simplest and most powerful stress management technique you can use? Our breathing pattern is…
DetailsAccidentally stumbled on this trick while sitting at my desk the other day and it went along so nicely with the last post about posture that I had to share. Prop a full length mirror next to your desk so you can get visual feedback. I was working on something on my laptop and my…
DetailsI’m loving this warm summer-esque weather we’ve been having and there is nothing I love more than cooking on the grill. And even more than cooking on the grill, I love that there is no clean up afterwards! Try these Maui burgers for a healthy and sweet spin on the traditional burger. To prepare: 1.…
DetailsHaving good posture leads to many physical and psychological benefits. Check yourself right now-are you sitting up? slouching your back? or maybe you have even sunk completely into your chair? Now sit up a bit taller-don’t you instantly feel better? Some benefits of having good posture: Decreased likelihood of neck and back pain Your body…
DetailsWell, as you probably noticed, I haven’t been doing very well with my goal of blogging more frequently. Things in my professional and personal life were a little bit crazy and in order to maintain my mental health, something had to give. After a bit of debate, I decided that I would stop blogging for…
DetailsMarch is National Nutrition Month and this year’s theme is “Eat right with color!” Why add more color? The more colors you consume in your diet, the wider variety of nutrients you get. The more colorful your plate is, the more visually appealing it is. When it comes to food, sight and smell can make…
DetailsYup, you read the title of this post correctly. Be Contagious! No, I’m not encouraging you to go around and wipe your running nose on your friends, but I am encouraging you to be healthy and in turn, be contagious. Healthy is contagious. Have you ever noticed that if you are out for dinner with…
DetailsMany people gauge the effectiveness of their workouts by how sore they are the next day. Contrary to popular belief, that may not be the best mentality to have! Post-exercise soreness (called delayed onset muscle fatigue or DOMS) is normal if you are a beginner or have been working out consistently, but have recently changed…
DetailsI just realized I missed National Wear Red Day since it was last Friday the 4th! For those of you not familiar with the movement, the Go Red for Women movement was started by the American Heart Association in 2004 after nearly 500,000 US women died secondary to cardiovascular disease. Up until this movement, many…
DetailsWho doesn’t love coming home to a warm, home cooked meal? I sure do and that’s one of the many reasons why I love my crock pot. But even though I love it, I often forget about it. So I’ve decided to devote an entire post to the benefits of crock pot cooking in order…
DetailsUnfortunately, it is that time of year and while I hope that you all make it through the winter unscathed, chances are you’ll at least get the sniffles or a cough. I often have clients that show up for training sessions when they’re sick or they call and cancel, knowing their body needs rest. Or…
DetailsI can’t tell you how many times I have watched people at the gym finish their workout and walk straight out the door. Aren’t you forgetting something? Don’t neglect that padded corner of the gym called the “stretching area!” Proper stretching takes less than 10 minutes and provides so many benefits that its worth taking…
DetailsI 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…
DetailsWe are only 5 days into the new year and I have already heard so many people talking about their goals for the new year. While setting goals is an important part of making progress, I often find that people have set goals that lead to failure. Many times this is because we set really…
DetailsHappy New Year! Hope everyone had a wonderful holiday season. As you can see by my lack of blogging, it has been a crazy past few weeks. But here we are, another year come and gone if you can believe it. I am currently working on my resolutions for 2011 and while I did decent…
DetailsAfter spending the morning Christmas shopping at the mall and then watching the Patriots play a very snowy game in Chicago (really I was thinking about how thankful I am that it isn’t a home game and I, therefore, don’t have to shovel out my car tomorrow morning), I got to thinking about all of…
DetailsWith holiday events and parties filling up your calendar over the next few weeks, it is easy to get off track with your healthy lifestyle. Holiday drinks can pack up to 400 extra calories and often we don’t think of our drinks as adding calories because they aren’t food. Unfortunately, it’s those creamy, delicious holiday…
DetailsLast time we talked about food label claims about calories. Now let’s move on to similar claims about fat. Fat free…………………less than .5 g fat per serving Low fat…………………3 g or less of fat per serving; or 3 g per 100 g of a main dish and 30% of total calories or less Reduced fat……………25%…
DetailsDo all of the health claims on food packaging confuse you? Well let me define a few for you… Let’s start with food label claims about calories: Calorie free…………. less than 5 calories per serving Low Calorie……….. less than 40 calories per sering Light……………….. one third fewer calories or half half the fat of the…
DetailsAnother day closer to Thanksgiving and another tip to help keep you on your healthy track: Don’t starve yourself all day or the day before to “get ready for Thanksgiving dinner” or save more room. Don’t skip breakfast and eat a small snack before heading over the river and through the woods for Grandma’s green…
DetailsHere’s another holiday eating tip: Dress for success! Instead of showing up to your Thanksgiving dinner in loose fitting jeans, or even worse-sweatpants, wear something form fitting. By wearing something that fits you properly, you’ll be less likely to eat until your pants feel tight and you won’t have an elastic waist band that allows…
DetailsSo the count down to Thanksgiving is right around the corner and most people are trying to figure out how to stay on track with their healthy eating habits. One Thanksgiving staple that there are a lot of questions about is turkey and the difference between white meat and dark meat. So which is healthier?…
DetailsConfused yet? Me too. Palindromes are words that spell the same word forwards and backwards. For example, civic will read civic both forwards and backwards. Semiordnilap (palindromes spelled backwards) are words that when spelled backwards spell a different word. For example mood spelled backwards is doom. So why the heck am I blogging about these…
DetailsThe health benefits of vegetables are indisputable, but even so most of us have a hard time incorporating the recommended 3-5 daily servings. A serving size of vegetables is roughly a 1/2 cup of cooked vegetables or 1 cup of raw salad vegetables. If you are one who struggles with getting your daily dose here…
DetailsRocky Balboa was on to something when he incorporated jumping rope into his workout routine. Honestly, when is the last time you jumped rope? Thinking back to my childhood, I remember jumping rope as a fun game my friends and I used to sing songs to, but now its a great addition to my workouts…
DetailsStriving for that flat stomach look? Silly question, I know. Aren’t we all looking for those flat abs? Try adding planks to your abs routine to help strengthen and tighten your core. Planks work on the principles of isometric contraction meaning the muscle stays the same length while you are doing the exercise, strengthening not…
DetailsHappy Halloween! I’m currently sitting on my couch, watching the Patriots and looking at the large bowl of candy sitting by my front door. As usual, I over-estimated the number of trick-or-treaters I was going to get and bought way too much candy. Now the question is what to do with all of this leftover…
DetailsPicture this…you’re sitting in an armchair, reading your favorite magazine (let’s say Real Simple, my personal fav), and all of a sudden it hits…an evil CRAVING! You know there is chocolate in the kitchen, and you know you shouldn’t go get it, but you just can’t resist. And maybe its not chocolate, maybe its chips…
DetailsWhat the heck is a “super food”? After seeing this claim plastered all over food labels recently, I decided to delve a little further and look into what a super food actually is. And no, these foods unfortunately don’t wear spandex and large letters on their chests. Turns out “super food” is somewhat of a made…
DetailsI grew up hearing all about bacteria and how bad it is, causing you to get sick and hiding on every surface in public places. But bacteria isn’t all bad. Probiotics, often called “good bacteria” help keep our digestive system functioning properly and offer us some level of protection from harmful bacteria. While you don’t…
DetailsCheck out www.myfitnesspal.com. It is not only an online calorie and exercise tracker, but it also has nutrition information for pretty much everything you can think of. It even has specific brands of your favorite items. There is a web-based version, and mobile versions for the iPhone, and Droid. A version for Blackberry is currently…
DetailsMost of us know that you need to cut calories to lose weight, but just how much cutting will it take to help you achieve your weight loss goals? The simple answer: in order to lose 1 pound of weight, you need a 3500 calorie deficit. This caloric deficit can come from cutting calories from…
DetailsI can’t tell you how many times I have heard clients say “I do crunches every day and I can’t get a six pack.” Well here is some good news: Your abs are a muscle group just like any other muscle group and the more you use it, the stronger it will be. Often, clients…
DetailsTry this trick to help control your portion size… Use 7″ plates instead of the standard 9-10″ inch plates we typically keep in the kitchen cabinet. By having these small plates, it will be easier to serve yourself more appropriate portion sizes and resist loading up your 10″ plate. Make sure to store the smaller…
DetailsDining out poses several challenges to those of us trying to watch our waistlines or just make healthier choices. Menu items are frequently over-portioned and have hidden ingredients, calories and fat. Dining out doesn’t necessarily have to wreak havoc on your healthy lifestyle. Here are some tips for being more diligent when dining out: Have…
DetailsEating whole grains instead of refined grains provides several health benefits, including reduced risk of heart disease, stroke, cancer, diabetes and obesity, and can also help lower cholesterol levels. Refined grains have been polished and bleached so the outer bran layer, a layer containing rich antioxidants and fiber, and the inner germ, containing protein and…
DetailsThe rate at which you perform your weight lifting has a big impact on your results. While lifting at a quick tempo may make it easier to lift more weight, you are not getting optimal results. Additionally, lifting at a quick rate limits the control you have over the weight which can lead to injury.…
DetailsMost of us have learned over the years that in order to lose weight you need to cut calories. While that logic holds somewhat true it isn’t exactly accurate. In order to lose weight you need to have a caloric deficit, meaning you need to expend more calories than you take in. We often hear…
DetailsThe early bird gets the worm. Seriously?!?! Whoever came up with this saying is crazy… Worms aren’t that appealing, and getting up when the alarm goes off before the sun comes up is even less appealing. Despite all that, getting up early and getting your workout in before your day starts boasts many benefits. Here…
DetailsCurious whether coffee is good or bad for you? Unfortunately, there is not a clear yes or no answer at this point, but for most people the health benefits outweigh the risks. Recent studies have dispelled the previous belief that coffee drinking is linked to an increased risk for heart disease and some forms of…
DetailsEver heard someone utter the phrase “my eyes are bigger than my stomach” as they painfully try to finish off all of the food on their plate? Unfortunately, it’s true that we are more likely to consume food based on external stimuli including what time it is, what food is sitting out and visible, if other…
DetailsProteins are an essential nutrient that your body craves. High protein diets make you feel fuller quicker and for a longer amount of time. This helps your body go through the day without feeling hungry and causing you to reach for unhealthy snacks. The amount of protein that is recommended varies based on your level…
DetailsFinding time to get in workouts is a challenge for all of us, so it’s really important to use the time you do have at the gym efficiently. You can complete an effective total body workout in about an hour, so if you are spending more time in the gym, you aren’t using your time…
DetailsHow many times have you heard someone say “I have a major sweet tooth”? Or maybe you say the phrase frequently yourself. Truth is refined sugar does actually have addictive properties which causes you to feel withdrawal symptoms and cravings. Refined sugar is sugar that has been extracted, processed and added as an additional ingredient.…
DetailsHow many times have you grabbed breakfast as you ran out the door, or eaten your lunch with one hand while typing with the other, not to mention how often we eat in front of the TV or laptop? Given the fast paced nature of our culture, it is no surprise that we often multi-task…
DetailsThe fresh peaches and plums in this salad in addition to the lemon-poppy seed dressing are a refreshing combination! Try this yummy summer salad while peaches and plums are still in season. To prepare turkey: 1. Cut 2 turkey breast tenderloins in half horizontally 2. Rub each side with olive oil and sprinkle with salt…
DetailsTaste the rainbow doesn’t just apply to skittles. When thinking about incorporating fruits and vegetables in your diet, also think about the colors of the fruits and veggies you are eating and strive to get a rainbow of colors daily. Fruits and veggies of varying colors offer different types of nutrients, all of which our…
DetailsWant to try running in a new location and just don’t know where to go, or want to know exactly how far you ran/walked/biked during your last outing? There are several online mapping tools available for free. Check out www.usatf.org/routes, www.mapmyrun.com, or www.runningmap.com. These are also great if you are directionally-challenged like myself. I print…
DetailsAntioxidants 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.…
DetailsSo I have never tried Orzo before this recipe and I have to say…pretty good. It is denser than most pastas so packs a little more punch in terms of making you feel full. I’ve included a few tips I would recommend after making this recipe myself, as well as how long it took me…
DetailsLast 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…
DetailsCountless 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…
DetailsWater 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,…
DetailsThis time of year is the perfect time to take advantage of local farmers markets. Because produce is grown locally and picked at the peak of freshness, their textures, aromas and flavors are enhanced and nutrients are preserved. Also, farmers markets are often cheaper than the grocery store because there is no middle man to…
DetailsA goal undefined is simply a wish. How many times have you said “I want to lose some weight” or “I should work out more often” and thought of that as a goal? Oftentimes goals go unachieved because they are not defined. In order to achieve our goals we need to identify them, define them…
DetailsLiving a healthy life requires constant goal setting. In order to reach our goals, we need to hold ourselves accountable and not let our goals escape to the land of New Year’s Resolutions and good intentions. Keep yourself motivated by writing your goals down and posting them in a visible location. For example, if you frequently…
DetailsPortion control is the key to weight loss, but unfortunately determining appropriate portions seems like a magic trick. Determining serving sizes is easier than you think! And don’t worry, you don’t have to carry around measuring cups and spoons in your purse to ensure the perfect portion. The answer actually lies in the palm of…
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