Category Archives: Rochester

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!

BPA in Plastics

As you can tell from my previous posts, our food supply is under attack by unhealthy food additives designed to do 3 things, #1-make food taste better, #2-increase shelf life, and #3-get you addicted.  In addition to food additives, plastic containers pose a serious health threat.  This post contains more information on BPA, what it is, what it’s in, how to avoid it, and how it may effect your health.

BPA or bisphenol A is used to make plastics, and can leak into water, other beverages and foods.  It can be found in plastic bottles, aluminum cans, and plastic food containers.  In Jan. 2010 the FDA reversed its belief that BPA is safe for humans.  The FDA is especially concerned (if the FDA is concerned, you should be too) over BPA’s effects on developing fetuses, infants, and young children.  Definitely be aware of BPA if you have infants or young children.  You’ll have to look for recycling codes on the plastic products you use.   Look for three bending arrows that form a triangle around a number (1-7).  Each number represents one of the seven classes of plastics.  Types 1, 2, 4, and 5 are unlikely to contain BPA.  Types 3, 6, and 7 are most likely made with BPA which can leak into beverages and food.  You can also look for a BPA free label which is on many water bottles.

Another interesting fact is that when a hot liquid is exposed to plastic made with BPA, the amount of BPA that is leaked into the liquid is drastically increased.   So be aware when adding hot foods and beverages to plastic containers!

In closing, you should take steps to avoid products and foods that may have BPA in them, especially if you have infants or children.  Check recycling codes, try to use products with glass, porcelain or stainless steel containers, and be especially cautious with hot foods and liquids.

Other Unhealthy Stuff-food additives part #2

In part 1 we covered artificial sweeteners, HFCS, Trans-fats, and MSG.  In part #2 we will continue on through the world of unhealthy food additives.  Once again, the only way to tell if this stuff is in the foods you and your family eat is to read ingredients lists.  Unfortunately there is no way around this, and oftentimes you may not even be able to find a specific product that doesn’t have unhealthy food additives in it.  For example, you may not be able to find pickles that don’t have nasty preservatives in it in a regular grocery store.  You may need to go to a health food store or to the organics isle at your grocery store.  Here is some other unhealthy stuff to look out for.

Sodium Nitrate and Nitrite

Nitrates are used as preservatives and for meat coloring (it makes brown meat turn red).  If you’re a vegetarian, you won’t have to worry about these chemicals, but if you eat meat, watch out for them.  Nitrates were almost banned in the 70’s so they’re definitely chemicals you will want to avoid.  Look for nitrate free meats, and read ingredients lists to see if the meat in the products you buy have nitrates.


These are preservatives that are used in a variety of products such as chewing gum, potato chips and vegetable oils.  As is the norm, read the ingredients list to see if BHA and BHT are used.  These chemicals have been found to adversely affect the brain and contribute to obesity so steer clear.

Food Dyes

You’ll have to go to the ingredients list to see if a food product has Dye’s in it.  Some dye’s that are worse than others, regardless, they are usually artificial, and you should generally avoid them.  Dye’s will be listed with a color and a #, for example yellow #6 and blue #3.  Keep a look out for them in the products you buy for yourself and your family.

Sodium Benzoate

This substance is often found in soft drinks and other beverages.  It is also used as a preservative in many processed foods.   By itself sodium benzoate appears to be safe, but when vitamin c is added to the equation the mixture turns into benzene which is a carcinogen.  Be on the lookout for Sodium benzoate in the ingredients list, and then check the Vit C % at the bottom of the nutritional label.  If the product has both, definitely avoid it.

Potassium Bromate

It is found in breads and is used to increase the volume of flour.  Potassium Bromate is linked with cancer in lab animals so it should be avoided.  Look for potassium bromate in the ingredients list of any bread products you consume.

That is the vast majority of unhealthy food additives that are packed into processed foods.  There are certainly others, over 14000 actually.  The best plan of attack is to avoid processed foods whenever possible.  When you do buy processed foods, read labels, and look for products that don’t have a ton of ingredients.  No you don’t have to eliminate all processed foods (lets be realistic), but eating more whole, organic foods will greatly benefit your health and energy levels.  Stay tuned, the next post will go over BPA in plastics and what you need to do to avoid this dangerous chemical.  Remember, Body Balance Healthy Living is dedicated to helping people lead a healthier lifestyle, and if you’d like to learn more, simply contact us.  We have a variety of different services and programs to fit into your busy lifestyle.  Exercise, eat healthy, and manage stress to live a better, healthier life.  Thanks for reading and do something active today!




Don’t Diet, Eat Healthy

Dieting is dumb.  The first three letters in the word diet are die.  Wanna know why?  Because most diets are so ridiculous and restricting that they make you want to die.  Ever try to get by on a highly restricted diet?  Only eating a small number of certain things (here’s looking at you grapefruit and carrot diet), and/or keeping your calories below 1000 calories or so is very hard not to mention dangerous.  You’re tired all the time, you have no energy, you have trouble sleeping, you’re irritable, and there are other health problems that can develop.  How about a little nausea, constipation, or diarrhea as Web MD says (  They also mention that the most serious and common side effect as the formation of gall stones.  I’ll pass, thank you very much.  The FDA ( goes further and mentions:  electrolyte imbalances, and irregular heartbeat as side effects of very low calorie diets.  These very low calorie diets are so dangerous in fact that Shirley Blakely, a nutritionist at FDA’s Center for Food Safety and Applied Nutrition says that these diets require “strict—and constant—medical supervision to ensure that side effects are not life threatening”.  Sobering stuff, who’d a thought that dieting could be life threatening.  It’s ironic that oftentimes people are dieting because they want to be healthier.  There is definitely a safer, better, smarter, healthier way to lose weight, it’ called eating healthy.

If you’d like to learn more about eating healthy, please send us an e-mail ( with your questions and stay tuned because our next post will share Body Balance Healthy Living’s Top 5 ways to eat healthy and lose weight.

Top 5 Ways to make your fitness New Year’s resolutions stick

Doesn’t it seem like every year we have fitness New Year’s resolutions.  How often do we really stick with them for the whole year?  How long do you usually last when it comes to exercising?  Two weeks?  A month?  3 months?  When people do stick with them, why are they successful while your not?  There can be many reasons, but the people who are successful leave clues.  Here are the Top 5 ways to make your fitness New Year’s resolutions stick.

1. Exercise for your health.  You have to accept that you’re going to need to exercise most days for the rest of your life if you want to be healthy, live longer, have energy, and have a higher quality of life.  The single most important thing that you can do for your health is exercise regularly!  It doesn’t have to be super high intensity workouts all the time, just doing the workouts can be enough sometimes.

2. Keep a healthy living journal.  Write about how your workout for the day went, what you did, how your eating was for the day, how you generally felt throughout the day, and anything else you want to write about.  Journals can be great for stress management, and writing can be very therapeutic.  Then, when your motivation wanes, look back at your entries.  I bet you 50 bucks that when you look back you had better day’s on the day’s you exercised.  I bet that each week you started to have more energy, and felt better.  This is why journals can be an effective tool for keep up with exercising, eating healthy, and leading a healthier lifestyle.

3. Make it a habit to sit down for an hour or so each New Year and set daily, weekly, monthly, yearly, and long-term goals every year.  Be sure to have a reward for each weekly, monthly, yearly, and long-term goal that you set.  The reward should be written down next to the goal.

Each month, sit down to evaluate, and write about (do it in your journal if you like) the goals you set, if you reached them, and why you did or didn’t.  If you’re working hard and putting in a good effort you should reach the majority of your goals, so be sure to be realistic, and don’t set yourself up for failure.  Next, dedicate yourself to looking at your long-term, yearly, and monthly goals most days, preferably in the morning.  If you commit to: Write down goals every year, evaluate and adjust your goals each month, and look at your goals most day’s, there’s a lot better chance that you will stick with your New Year’s resolutions, don’t ya think!

4.  Find someone to workout with.  A training partner can be so valuable when it comes to exercising.  Not only do you have someone to go through workouts with, but you have support, accountability, a spotter, someone to watch your form, and someone to talk with between sets.  If you can’t find a friend or family member to workout with, try hiring a Personal Trainer.  You can hire a Personal Trainer to come to your home, or train you at your gym (it will generally cost $40-$80 per session for a good Personal Trainer).  If you decide to go this route, be sure that you find a trainer that fits your needs.  Start with just a few sessions, and if you enjoy working with your trainer, commit for longer (most Personal Trainers will offer a discount for longer term commitments).  Many Personal Trainers now offer various online services which can help keep you accountable, and are cheaper.  Check out Body Balance Healthy Living’s full range of services at:

5.  Take a day off each week, and take a week off (from exercising) every 3-4 months.  This can be huge because taking time off  will help keep you motivated in the long run.  There are many reasons, both physical and psychological, to take time off.  Physically, it gives the muscles, tendons, and ligaments a chance   to heal from 3-4 months of cardio, and resistance training.  Furthermore, it gives the Central Nervous System a chance to recover.  Your brain, and the nerves that carry the impulses to your muscles can become fatigued from months of working out.  Psychologically, taking some time off can give you some time to just relax.  Enjoy your week off, pamper yourself, get a massage, watch a movie, whatever.

There you have it, try these 5 things this year if you are serious about keeping your fitness New Year’s resolutions.  Remember why you have New Year’s resolutions in the first place, because you want to improve and be a better, healthier, happier person who is more confident and has more energy.  Thanks for reading and Happy New Year!

Top 3 reasons to hire a Personal Trainer

Anyone who wants to exercise more, and learn how to do it correctly and safely is the perfect candidate for a Personal Trainer.  If you need to lose weight for your health, then you are the perfect candidate for a Personal Trainer.  Lastly, if you have, or are at a high risk for a lifestyle disease such as heart disease, adult onset diabetes, or cardiovascular disease, then you are the perfect candidate for a Personal Trainer.  Remember, the single most important thing you can do for your health is exercise regularly.

You will need to decide where you will want to workout with your trainer.  Many trainers will train you right in your home, or you can join a gym and hire one of their trainers.  A in-home trainer will probably charge $50-$80 per session, and trainers at gyms generally cost $40-$60 per session plus your membership costs.

There are many good reasons to hire a Personal Trainer, here are the Top 3.

1. Guaranteed Workouts-When you hire a Personal Trainer you are virtually guaranteeing that you will workout.  It’s easy to come up with excuses to skip workouts when you’re doing it on your own, but when you hire a trainer you will be much less likely to skip workouts because Personal Trainers work by appointment.  If you have an appointment that you’ve paid for you can’t just skip the workout unless you want to forfeit your hard earned $. 

2. Motivation – It’s quite difficult to work out as hard by yourself as you will with a Personal Trainer. A good trainer will push you when the time is right and always expect you to give a good effort.  A good trainer will also use motivational techniques such as goal setting to keep you motivated.

3. Safety – If you are exercising improperly, you are likely to get injured, which means you can’t workout and reach your fitness goals.  A first-rate trainer will constantly watch your form and make sure you’re doing an exercise properly.  Additionally, they will work you out at the right intensity for your current fitness level, and will educate you on dangerous exercises you should avoid.

If you think hiring a trainer might be right for you, take a look online and see what your area has to offer.  Do a little research and begin interviewing trainers.  Most trainers will offer a free consultation where they will go over pricing, policies, and paperwork.  Choose the trainer you are most comfortable with and schedule your first session.  If you live in the Rochester, Mn area contact Body Balance Healthy Living at 507-313-0248 and set up a free consultation.