Quincy Studio Group Fitness Grand Opening

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Baked Cinnamon Oatmeal Bars

Serving 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…

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NEW SERVICE: Virtual Consulting

Registered 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…

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Be Intended.

It’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…

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Be Well Practiced.

It’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…

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Be Effected.

The 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…

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Be Good. Do Good. Look Good.

Want 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…

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Be Selfish.

When 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…

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Be Inspired.

I 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…

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Be Fearless.

What 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…

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Be Sweaty.

Several 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…

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Be A Farmer’s Market Friend.

Coming 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…

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Be a Lover.

All 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…

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Be a Switch Eater.

Alot 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…

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Be Scaled Down.

A 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…

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Be Tricky.

In 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,…

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Be Realistic.

I’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…

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Be Safe.

I’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…

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Be A Racer. (Part II)

Just 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…

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Be A Racer. (Part I)

Have 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…

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Be a Belly Breather.

Have 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…

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Be Tall.

Having 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…

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Be Recommitted.

Well, 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…

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Be a Rainbow.

March 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…

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Be Sore.

Many 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…

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Be Red.

I 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…

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Be Sick.

Unfortunately, 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…

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Be Stretched.

I 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…

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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…

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Be A Baby.

We 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…

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Be Accountable.

Happy 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…

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Be Winterized.

After 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…

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Be Merry.

With 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…

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Be Claimed (cont’d).

Last 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%…

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Be Claimed.

Do 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…

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Be Well Fed.

Another 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…

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Be Dressed Up.

Here’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…

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Be Semiordnilap-ed.

Confused 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…

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Be Green.

The 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…

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Be a Rope Jumper.

Rocky 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…

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Be Planked.

Striving 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…

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Be Treated.

Happy 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…

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Be (Un)Craved.

Picture 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…

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Be Super.

What 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…

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Be Gutsy.

I 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…

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Be A Pal.

Check 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…

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Be Plated.

Try 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…

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Be A Diligent Diner.

Dining 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…

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Be Grainy.

Eating 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…

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Be Controlled.

The 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.…

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Be An Early Bird.

The 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…

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Be Caffeinated(?).

Curious 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…

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Be Hungry.

Ever 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…

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Be Protein Packed.

Proteins 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…

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Be (not so) Sugary Sweet.

How 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.…

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Be Colorful.

Taste 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…

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Be Mapped.

Want 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…

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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.…

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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…

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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,…

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Be Motivated.

Living 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…

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Be Perfectly Portioned.

Portion 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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