Category Archives: Mn

Final Results

I have been having computer problems for the last 3 weeks or so and I haven’t had consistent computer access so I haven’t been able to keep up with the blog. Regardless I did my last weigh in on Sept 8th and was at 211 pounds.  So I only lost 4 in my last week and didn’t reach my goal by 1 pound.  Oh well, still came very close and lost 29 pounds, and about 6% bodyfat.  I did really kick butt in the last week with my nutrition and exercise but it just wasn’t enough.  Once again, I am 100% positive that I would have easily reached my goal if not for the injuries.  I probably took approximately 14 days off from exercising because my injuries (left knee, both elbows, achilles tendon, and lower back) over the course of the program.

After the program was done, I took a full week off from exercise and wasn’t as strict with my diet.  My knee and elbow were still bothering me, and during the next two weeks I ran a couple of times, got a gym membership and lifted weights twice.  That’s about it.  My nutrition was mediocre at best and the  temptations of football season certainly didn’t help my waistline.

Now I have 4 weeks left until park and rec basketball starts and my goal is to generally kick some butt over the next 4 weeks.  When I weighed in at the beginning of this week I was at 220 pounds.  When I did my final weigh in I was definitely slightly dehydrated and had lowered my calories for the final 2 weeks of the program.  I probably, realistically, put on about 7 pounds in the last 3 weeks.

My goal is to get back below 210 pounds.  I also want to lift a lot of weights, increase my vertical, speed, quickness, and endurance.  With a gym membership, I will definitely put on muscle as long as I lift.  Lots of squats, deadlifts, pull-ups, bench presses, shoulder presses, and abdominal exercises.  I won’t be doing as much distance running, and more of my cardio workouts will be focused on sprints and plyometric exercises.  I need to play basketball at least 2X per week and include various basketball drills.  Lastly, I need to do my morning warm-up exercises and do lots of stretching and icing.  About 2 weeks before the season starts, open gyms will begin and I should be able to play basketball 3-4X before the season starts.

Phase I is complete and phase II will go from October through an alumni basketball game which is the first weekend after the new year.  My goal is to be able to dunk a basketball by then and get my bodyfat under 20%.  After that I will have playoffs for the park and rec league in early February and my goal is to win the league.  Looking forward from there I have my 20 year high school reunion this summer and I want to have my bodyfat in single digits by then.  It won’t be easy but as long as I hold myself accountable to workout hard, eat right, and keep my lifestyle in check, I should be able to reach my goals.

If you need accountability and the best information on how to exercise safely and effectively, check out our website at and check out our accountability services.  Thanks for reading and do something active today!

The Home Stretch

Crunch Time, a week and a couple of days before my final weigh in where my goal is to be under 210 pounds.  I’ve got 10 days left to lose over 5 pounds, I’m currently at 215.

The last couple of weeks have been tough.   First of all it’s gotten really hot after a very  mild summer.  Overall, the heat helps with weight loss, but it’s still miserable.  I sweat buckets when I’m running which is good because sweating is the ultimate way to detoxify.  Forget about stupid, restrictive diets to detox, just sweat everyday (the more the better, within reason!) and cut the junk out of your diet.  That’s how you detoxify and it doesn’t cost you a penny!

I have really picked it up with the running and have run everyday for the last 12 days.  Unfortunately this increase in running has riled up my left knee.  It’s pretty sore everyday and it hurts every time I stand up or sit down.  The pain isn’t unbearable, but it’s definitely there.  Luckily it rarely bothers me when I’m running or sitting still.  My elbow and Achilles tendon issues are still present.  I feel the Achilles when I’m running, but not always and it seems to be getting better.  As for my elbow I still feel it when doing pull-ups (still keeping pull-ups to a minimum) and occasionally when I’m lifting something heavy away from my body.  I’ve been icing (knee, elbow, and Achilles) at least 2X per day, and have been religious about icing  after running. I’ll keep up with it, it’s summer and the ice is kinda nice sometimes.

Here’s my biggest hurdle, 5 tough pounds left to lose and I’ve ran for the last 12 days straight.  It’s no wonder my knee is ailing and I hope it doesn’t limit me the last week.  Also, I’ve cut back my calories and I think my body is in starvation mode.  It’s not actual starvation, I’ve still been eating 1500 calories or so per day.  What I mean is that my body has lowered it’s metabolism in response to a decrease in calories.  I think if I stay the course, take a day off then really kick it into high gear and grind out the last week I’ll lose the last 5 pounds.  Time will tell and there are certainly no guarantees.  Either way I’ll have lost at least 25 pounds which isn’t bad in 3 months.

If you need guidance/coaching from a professional, send us a e-mail at:, we’re here to help.  Thanks for reading and do something active today!

Week 8 Complete

The basketball tournament is over and I have 4 weeks left.  We took 3rd place, I was happy with how I played and it was a lot of fun.  I met my weight loss goal to be 223 by the tournament.  I weighed in at 221 pounds at the beginning of week 9.

I’ve been very good with my eating, the only meat I have eaten was planned.  The next time meat will cross my lips will be the first NFL game of football season.  I’ve also been very solid about cutting out all animal products and consuming a plant based whole food diet.  I’ve also cut out alcohol during the week completely.  I was having 1-2 beers on occasion during the week and I think it hurt my progress.  I drink strong beer that is usually 180-210 calories per bottle, which adds up quick.  Two beers, 400 calories=not reaching weight loss goals

I will need to average about 3 pounds per week to hit my goal of being under 210.  On the upside, no injuries from playing basketball however I did have another back problem that occurred early in week 8.  I was doing plyo’s (jumping exercises) and I landed funny.  I felt pain shoot up the right side of my back and woke up the next morning very sore.  Each day it got a little better, but I had to cut back my activity significantly.  I countered the reduction in activity with a decrease in calories which is why I was still able to hit my weight loss goal.  The pain continued for 3 days, but luckily I felt really close to 100% the day before the basketball tournament.  Thankfully I didn’t aggravate the injury while playing.

Going into week 9 I’m feeling better physically than I have since beginning the program.  My elbow is better but still not at 100%, same with my Achilles.  My back feels ok (which is about the best it feels generally) and my knees have been good.  I did a lot of icing last week in the lead up to the tournament and I think that helped.  I feel good about where I am at, and I think that as long as I can keep my body healthy, I can reach my goal.  Time will tell and an important point to remember is that it gets harder to lose weight as you progress.  I’ll keep at it and hopefully it will be enough to reach my goal.

Thanks for reading, and if you NEED to make a change, please contact us at Body Balance Healthy Living, we’re here to help.  Have a great day and do something active!

The Healthy Lifestyle Plan-Weeks 6 and 7

I am currently in week 7 of The Healthy Lifestyle Plan and things have been going relatively well. I’m down a total of 13 pounds from the beginning of the program and I have drastically improved my nutrition and activity level. I have set some pretty lofty goals and haven’t met them, however I am losing an average of 2 pounds per week. I have really stalled after losing 10 pounds relatively quickly (about 3 weeks). Since then I’ve only lost about 4 more pounds in 3 weeks. This is very common, losing weight fast at the beginning then plateauing. It’s very frustrating, but it’s important to remember that the goal of losing 2 pounds per week is an average, and the even more important thing to remember is that you are improving your health.

In terms of nutrition I’ve been very good.  The time I have trouble with is at night, around 1030 or so I get hungry.  I’ve done a good job making healthy choices though, and the times when I’ve eaten poorly, it has been planned.

The basketball tournament is next weekend, which will be during week 8.  At that point I will be 2/3 of the of the way through the Healthy Lifestyle Plan, and my overall goal of being under 210 is still realistic, but it will be tough to hit.  I’ve upped my activity level with a little more resistance work, and a little more running.  My right elbow is still sore and continues to give me problems.  The knees are feeling better and my achilles has been better too, but not 100%.  I faced a severe setback during week 6 when my pelvis was out of alignment.  This commonly happens 3-4 X per year and this time it was bad and very painful.  My chiropractor got me back in alignment with 2 visits, but I did have to take 3 days off because it was just too painful.  Fortunately my back has been feeling good this week, and my goal for the end of the week is 223 pounds.

There you have it, I’ll try to post again before the basketball tournament.  Don’t forget, if you’re looking for some guidance, check out our website at and don’t hesitate to contact us.  Thanks for reading and do something active today!

Month 1 complete

Sorry it’s been awhile since I posted, everything is going well, just on vacation for a week and then internet problems (thanks Charter!).  Nonetheless, an update.  I didn’t reach my goal of being under 230 before vacation.  The reasons?  Mostly due to diet.  I had a slight pizza binge where we ordered pizza (veggie, no meat, but cheese) late one night (never a good idea, I had 2 large pieces, probably 700-800 calories) and then pizza again the next day unexpectedly at a family function, I couldn’t resist.  I had one piece with meat.    Additionally I’ve been trying to balance a sore right Achilles tendon and two sore elbows with keeping very active.  I’ve had to stop and skip a couple of workouts along with plenty of icing.  It’s for the best because my Achilles is feeling better so now I can resume explosive workouts (sprints and plyometrics).  As for the elbows, they’re better but are still problematic despite a vast reduction in upper body work during vacation.

On the subject of nutrition, I’ve been very good about drastically reducing my meat consumption.  Since my last post I had one piece of pizza with pepperoni and sausage, 3 bites of a buffalo burger, and a very small amount of meat in an order of baked beans.  Cheese and dairy on the other hand have been very difficult to give up.  I love cheese (I’m from Wisconsin) plus cheese and dairy are in everything (even vegetarian dishes, I have to look for vegan).  I’ll keep working on it!

As for weight loss I’m currently in the middle of week 5 and am at 229 pounds which is short of where I should be (228 or less).  That’s ok, I’ll just need to readjust.  My goal is to lose 3 pounds for my Monday weigh in and be at 226 or less.  I want to continue with a 3 pound weight loss each week.

The next thing on the horizon is a basketball tournament called the Gus Macker.  It’s a 3 on 3 tournament going on here in Rochester MN on August 10th-11th.  It’s outside and it should be hot, miserable and a blast at the same time!  My goal is to be at 217 pounds the day before the tournament.  I’ve essentially got 4 weeks to kick some butt and get myself into good basketball shape.  Time to pick up the intensity and train to be quicker, faster, and more explosive (jump higher).  I also need to work on my basketball skills (dribbling, shooting, and defense).  Finally I need to acclimate myself to the heat.  This is not fun stuff, high intensity workouts in the heat, preferably in the middle of the day.  It’s actually dangerous and I will need to be careful, keep myself hydrated, and stop workouts if necessary.

Well, that’s it for now.  The journey is going relatively well, but certainly not perfect.  The most important thing is that I keep at it and continue to be consistent with working out and eating healthier even if I’m not always reaching my goals.  Making lifestyle changes is never easy, and if you need help and guidance I highly recommend Body Balance Healthy Living’s accountability services.  Visit www.BodyBalanceHealthyLiving or shoot me an e-mail ( to learn more.  Thanks for reading and do something active today!

The Healthy Lifestyle Plan-Prep Week and Week 1

Currently I am through 2 weeks of the Healthy Lifestyle Plan.  A couple of the goals I have set for myself include: cutting back on meat (3 meals with meat per week or less), eating more fruits and veggies (at least 1 serving with most meals and a smoothie most days), not eating out as much (1-2 X per week) and when I do eat out, making better choices, and being more active (some form of exercise most days).

So far so good in terms of meeting goals and progress.  Down 6 pounds (I’m at 234) after 2 weeks which is right where I want to be.

Setting goals is all fine and good, but it’s certainly not easy, as I’m sure most of you can attest.  Since starting, week 1 I did 5 workouts (mostly running and resistance) and was decent with my nutrition.  Week 2 I bumped it up, my running workouts have been longer and I had 2 days that I worked out twice.  My nutrition was much more solid and consistent during week 2.  It’s not all hunkey-dory though.  My left Achilles tendon has been acting up despite icing, stretching and taking a day off.  Then, I unconsciously overcompensated for my Achilles pain while running, and now my right hip flexor is quite sore.  The Achilles pain can mostly be attributed to my weight, it’s 234+ pounds of body weight being slammed into the pavement or ground as I run.  I also have tennis elbow.  It flares up after I do pull-ups which is one of my favorite exercises.  Lastly, I’ve been having some left wrist pain.  It’s really strange too, it’s on the side of the ulna (pinkey side) and the pain is about 2 inches above the wrist.  Luckily it has been feeling better the last couple of days.  It can be hard to balance the right amount of exercise with rest when you have ailments and you’re trying to reach your goals.  It’s important to be careful with these types of injuries because if they continue to get worse, eventually you can do some real damage that could lay you up for weeks best case scenario, or require surgery, worst case scenario.  The moral of the story, if the pain is getting worse, you to rest, ice, and stretch that area of the body.  I’ll keep at it though and hopefully things will take care of themselves with icing, stretching and rest.

My goals for next week are to continue making improvements to my diet, do a little more resistance training, keep up with running and continue to improve on times, up the intensity of my basketball workouts, and hopefully improve on my nagging injuries.  This week is the 4th of July so it will take a little extra discipline to stay on track with nutrition.  Next week we will be taking a vacation, so that will be a challenge too.  My weight loss goal is to lose 4 pounds this week to get under 230 pounds before we leave on vacation next Tuesday.

There you have it ladies and gentleman, once again, this exercising and eating right thing isn’t easy but I definitely feel better (despite the ailments), look better, and am healthier so it’s worth the time and effort.  If YOU need additional guidance please check out our website at or shoot an e-mail to  Our goal is to help YOU  lead a healthier lifestyle.  Have a great day and do something active!

The Healthy Lifestyle Plan

Leading a healthy lifestyle isn’t easy!  With unhealthy temptations everywhere, and few convenient healthy choices it’s no wonder we have such an obesity epidemic in this country.  In America, we are living in a very unhealthy environment.  Even someone like me who knows the requirements to keep weight off  can put on weight despite being regularly active.  Since the birth of my son, I’ve gradually put on weight, about 29 pounds in about two years.  I’ve gone from about 220 to a high of 249 pounds.  There are many culprits, late night eating, pizza (my favorite), eating out, not enough regular exercise, and generally not eating healthy enough.  Right now, I’m at 240 pounds, 30% bodyfat, 72 total pounds of fat, a BMI of 32, and a 44 inch waist, not good!

My goal is to follow The Healthy Lifestyle Plan and get under 210 pounds which is very ambitious (about 3 pounds per week).  Losing 3 pounds per week takes hard work, dedication, knowledge, discipline and a serious lifestyle change.  Most people should shoot for 20 to 25 pounds as a weight loss goal for the Healthy Lifestyle Plan.  If you are willing to work really hard, spend more time, and be very conscious of your diet, you can lose more.  The more you embrace the plan, the better your results will be.

The Healthy Lifestyle Plan is a 13 week program designed to give you the best information and a step by step comprehensive game plan on how to lead a healthier lifestyle.  You will learn everything you will need to know to make a positive, permanent lifestyle change.  If you’re ready to make a change, sign up for the Healthy Lifestyle Plan (send an e-mail to if interested).  After you sign up you will receive your first set of e-mails.  In those e-mails you will be given 6 Steps to Permanently Change Your Life.  I plan to post once per week with my experiences as I go through the plan.  Thanks for reading!

The Unhealthy S #3-Saturated and Trans Fats

Why does fat get such a bad rap?  There are some legitimate reasons why, but fat is not bad in and of itself, your body needs fat.  Fat provides the body’s largest stores of potential energy, fat cushions and protects our vital organs, and fat acts as insulation against the thermal stress of a cold environment.  As usual, the problems arise when you eat too much fat.  Fat legitimately gets a bad rap for two main reasons.  First, fat is very calorie dense.  One gram of a carbohydrate or protein only equals about 4 calories, while one gram of fat equals 9 calories (more than double).  Fat calories can add up quick, so be aware.  The second reason fat gets a bad rap is two-fold: animal saturated fats, and trans-fats.

It is recommended that no more than 10% of your daily caloric intake be from saturated fat.  A double cheeseburger at McDonalds has 11 grams of saturated fat or 99 calories.  Eat two double cheeseburgers to bring in all the saturated fat you should get in a day (if on a 2000 calorie diet).  It is important to remember that not all saturated fat is bad.  Bad saturated fats are in animal proteins such as beef, chicken, pork, and dairy products.  You can remove much of the saturated fat in animal products by eating lean meats, and manually removing the fat (paper towels work great!) when cooking because saturated fat is liquefied when cooking.  Some plants contain saturated fat, examples are coconuts (including coconut oil, coconut milk), palm oil, and cocoa butter.  It is generally believed that the saturated fats in plant sources is not bad for you so don’t worry about cutting out coconuts and products with coconuts, they’re perfectly healthy and good for you in moderation.

Trans fats are, under all circumstances, bad for you and your health.  You truly should look to totally eliminate trans fats from your diet.  I rarely say that something should be totally eliminated from your diet, but trans fats are that bad for you, even in small amounts.  Trans-fats are formed during the manufacture of margarine and other vegetable shortenings.  Trans-fats are also in fried foods, and many commercial baked goods.  Trans-fats and excess animal saturated fats have similar effects on the body, mainly an increase in artery clogging LDL cholesterol.  There are two types of cholesterol, LDL (clogs arteries) which is bad cholesterol, and HDL which is good cholesterol (cleans arteries).  In addition to increasing LDL’s trans-fats also decrease HDL levels, so it has a double whammy effect if you will.  It is now required for foods to list the amount of trans-fats in them, but if a food doesn’t have at least a half a gram of trans-fat it can be listed as 0 grams of trans fat.  Check the ingredients of the foods you eat for the term hydrogenated.  If you see the word hydrogenated, the product contains trans-fats.

In conclusion, look to totally eliminate trans fats from your diet.  At very least try to drastically reduce the amount of trans fat in your diet by reading labels, using butter instead of margarine, and steering clear of fried foods.  Limit (but don’t eliminate) your consumption of saturated fats, and don’t worry about the saturated fats in plant products such as coconuts.

3 more benefits of hiring a personal trainer

While there are literally unlimited benefits for hiring a personal trainer, the most important one is that you will, without question, improve your health.  You will look better, feel better, and you will have a higher quality of life.  In many cases your change will often inspire others to follow suit.  So take the time, do a little research and find a personal trainer that’s right for you.

1. Variety – If you keep doing the same workout over and over again, you will plateau and become bored with your routine.  A Personal Trainer can help you stay interested by always coming up with fun, new, challenging exercises for you to do.

2. Results – If you are haphazardly resistance training without a plan or program, chances are you won’t get reach your goals. Your Personal Trainer will make sure you are getting the most out of the time you spend working out.

3. Accountability – Your Personal Trainer will record every workout to make sure you are making progress and assign additional workouts for you to do on your own.  Your trainer will ask about the assigned workouts and if you did them which will hold you accountable.

Right now (around the holidays) is the perfect time to hire a trainer.  Avoid putting on that holiday weight by exercising more.  Then, when the New Year rolls around you will have already developed the habit of exercising regularly so it won’t be as hard.  If you are in the Rochester, Mn area, please contact Body Balance Healthy Living @ 507-313-0248 to set up a free consultation.


What to look for in a Personal Trainer in Rochester, Mn

Hiring a quality Personal Trainer is a smart move, however hiring a bad Personal Trainer can be a downright horrible experience.  Look for a trainer who is certified, insured, experienced, knowledgeable, and easy to get along with.  Be sure to ask about programming (what exactly will you be doing) and be sure that they ask you questions about your goals, past exercise experiences, and how hard you want to work.  There is nothing more awful than having a trainer kick your butt on your first workout, then being so sore the next few days that you can barely function.  Doing this is pointless, dangerous, and does nothing for someone’s commitment level.   Furthermore, this is the sign of an inexperienced trainer.  A good Personal Trainer will start slow and have your work on form with light weights and higher repetitions that will ease your body into the rigors of resistance training.  A little soreness is necessary and beneficial, but high levels of soreness are completely unnecessary.  Lastly, be sure to review a trainer’s policies, some trainers have ridiculous policies that are designed to take advantage of you instead of serve you.