Categories
Fitness Health

Not all kids play sports

A lot of kids stay healthy and fit because they’re busy playing sports.

But not all kids play sports.

Nope, some kids are like our sons: book nerds who really love math, Greek mythology and video games!

That doesn’t mean they don’t want to be healthy and fit. And it certainly doesn’t mean their parents want them left behind when it comes to learning about their body, their strength and building confidence.

That’s why we offer an afternoon class 3x a week that focuses on just that: teaching them to build strength and confidence in their bodies as well as their ability to do hard things. That’s what we all want for our kids.

So that’s what we’re offering. A place they can grow as a young adult in their health, fitness and nutrition knowledge.

Join us Mondays, Wednesdays & Fridays at 4pm at Ideal Balance – 8418 East Bay Blvd Navarre, Florida 32566.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness Health

Obesity costs too much

42% of Americans are obese.

The estimated annual medical cost of obesity in the United States was $147 billion in 2008.

The medical cost of obesity was $1,429 higher than those who weren’t considered obese.

Those are some stats from the CDC (Centers for Disease Control & Prevention).

We hate those stats at Ideal Balance. We also know there is so much more to the *cost* of being obese. It’s absolutely our goal to help you not only understand how your weight is affecting your physical and mental health, but also to encourage you and motivate you to SOLVE the problem yourself.

Yes, you can overcome this beast of of a disease. We absolutely believe that.

You can feel better. You can have more energy. You can fit in your clothes easier. You can walk by the mirror and not dodge the reflection but be truly happy with what you see.

We believe in you. We know you’ve got what it takes.

And we’ve got what it takes as your coaches. At Ideal Balance we’re not going to promise you quick fixes. We’re not going to accept your excuses.

Nope, we’re going to help you face your emotions, your thoughts, your bad habits. We’re going to help you OVERCOME them so that you can build a lifestyle that results in health, confidence and strength.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness

Move of the day: Frog Circles!!

Move of the day!

Slider Frog Circles!!

Challenge your core in a totally different way! If you don’t have sliders, use paper plates or towels on a hardwood/tile surface.

This move works your entire body: shoulders, hips, transverse abdominal and more WHILE forcing your body to use all the stabilizing strength it has! You’re also keeping the muscles under tension which means NO BREAKS. 😉

Start in plank position, toes on sliders. Tuck knees in, then slide outward and back until your feet come back together. Next, reverse the movement. Don’t allow your hips to dip or shoulders to slouch!

Give a try, start with ten circles back & forth. Tell us how they feel! See Less

Categories
Fitness Health

Move of the Day: Chest fly w/ leg raise!

Okay, this move is harder than it looks! First, let’s make sure we have light weights. With the chest flu, palms face in and go out with a slight bend in the elbows. The weight needs to be light since your lever (arm) is long (not bent @90), making the move harder.
Likewise, let’s go straight up and down, breathing our as you lower. Abs are in but if you feel any pain in your lower back, bend your knees or alternate one leg at a time!

Categories
Fitness Health

Move of the day: Inchworms

Move of the day: Inchworms! 🐛

The inchworm is such a great move for total body strength & stabilization. You’ll find it appear pretty often in our warm ups at Ideal Balance because it gets the blood moving and heart pumping!

Start with feet hip width apart, then roll down and walk out on your hands to plank position, keeping abs in! Then walk hands back in toward feet and return to standing, smile at the top optional. 😉

This move strengthens, stretches and targets all stabilizing muscle and it targets the front (anterior chain) and back (posterior chain) of your body.

Give it a try!!!

Join us for small group personal training M/W/F @ 630/830/930!!

Categories
Fitness Health

Move of the Day!

Dolphin push ups are the move of the day!!

This move is a “fun” twist on the traditional push-up while also incorporating some amazing yoga-style stretches. This move works core & back & shoulders & triceps & a little chest!! It’s so good!

Start in forearm plank and then, as if someone is pulling you straight up to the ceiling by your tailbone, push your weight back to dolphin pose. Be careful not to allow your hips to drop or your shoulders to sag!

Enjoy!!


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness

Move of the day: Dips!

Move of the day: Dips!

Dips are not new but they are humbling if you do them right!

The further in your feet are, the easier they are.
The further out your feet are, the tougher they are.
Stack one foot on the other to make them super tough!

The point of this movement isn’t to bounce up and down, it’s to intentionally bend at the elbows, even if it’s just a few inches!

We did 80 today but we suggest you give 3 sets of ten a try! You’ll feel it in a few days in your triceps, anterior deltoids (back of shoulders) and rhomboids & lats (back)!

Categories
Dinner Health Recipes

Steak Fajitas

Ingredients

  • 1½ tsp. olive oil
  • 1 lb. raw flank steak, cut into
  • 2-inch strips
  • 2 medium bell peppers,
  • cut into strips
  • 1 cup sliced onion (approx. 1
  • medium)
  • ½ tsp. + 1 pinch sea salt (or Himalayan salt),
  • divided use
  • 2 cloves garlic, finely chopped
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 tsp. crushed red pepper flakes
  • (optional)
  • ½ cup Homemade Salsa
  • (see separate recipe for
  • Homemade Salsa)
  • 8 (6-inch) corn tortillas, warm
  • ¼ cup reduced-fat (2%) plain
  • Greek yogurt
  • 1 Tbsp. chopped fresh cilantro
  • (optional)
  • 1 Tbsp. fresh lime juice

Instructions

  • Heat oil in large nonstick skillet over medium-high heat.
  • Add flank steak; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink. Set aside.
  • Lightly coat a separate large nonstick skillet with cooking spray; bring to medium-high heat.
  • Add bell peppers, onion, and 1 pinch salt; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent and peppers are tender.
  • Add garlic to pepper mixture; cook, stirring frequently, for 1 minute.
  • Add pepper mixture to flank steak.
  • Add chili powder, cumin, red pepper flakes (if desired), and remaining ½ tsp. salt
  • Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
  • Combine yogurt, cilantro (if desired), and lime juice; mix well.
  • Evenly top each tortilla with approx. 1⁄2 cup flank steak mixture and 1 Tbsp. yogurt mixture.

Notes

SERVES: 4 (2 fajitas each)

Prep Time: 20 min.

Cooking Time: 18 min.
Container Equivalents (per serving):

  • 1 Green
  • 1 Red
  • 1Yellow
  • 1 Tsp

*Recipe Sourced from Beachbody On Demand Blog

Categories
Dinner Health Recipes

White chicken chili recipe + tips

I am making white chicken chili today. I’m posting the recipe here as well as a few tips that go with the territory!!

White chicken chili

Ingredients:

  • 3 cups cooked chicken
  • Garlic (6 cloves worth)
  • 3 cans northern beans
  • 40 ounces of chicken broth
  • 1 cup chopped onions
  • 1/3 cup fresh jalapenos, chopped
  • 2 tsp EVOO
  • 2TBS Southwestern seasoning
  • 1/4 cup lime juice
  • 1/4 cup cilantro
  • Avocado/cheese

Instructions:

Drain all cans of beans, set one aside in bowl. Add garlic to bowl, mash bean mixture together. Allow oil to warm in dutch oven/pot then add onions & jalapenos. Let cook for 4-5 minutes until onions translucent. Add in chicken, bean mix, beans, broth, seasoning and lime juice. Bring to a boil reduce and simmer for 25 minutes. Snip cilantro and stir into chili just before serving. Add cheese and/or avocado as desired.

Portion Fix: 1 red, 1 yellow, 1 blue (if you add cheese and avocado)

Tip #1: Give them the goods. My husband eats what I eat. But I add cheese for him or sometimes crackers or something. That way I’m not cooking twice but I can still stay on the 21 Day Fix.

Tip #2: When you make a recipe, automatically double or triple it every time. When you do, you’ve “meal prepped” lunches or lazy Sunday leftovers! Good job you!!!! =D

Tip #3: Many recipes, like this one, originally called for rotisserie chicken. I’m telling you that’s an option if there IS NOTHING ELSE but it’s loaded with sodium and preservatives so it’s not the best choice. Instead, poach 2-3 chicken breasts and shred them. Much healthier and not difficult. Then I even use my stand mixer to shred them.

Categories
Fitness Health

Unassisted Bathroom Trips for Life

We don’t know about you, but we’ve thought long and hard about this oddball topic: we would like the dignity of being able to take ourselves to the bathroom for as long as possible in our older years.

No really, this is something every human desires but possibly not something every human thinks about. So, if we all want to be able to go to the bathroom unassisted, how do we do that?

Take care of your body so it will take care of you.

Your body has gotten you through a lot in your life, we know that’s true! But, if you want it to keep getting you through, you’ve got to take care of it. By that we mean feed it right, workout, destress, laugh a lot and sleep well. Take care of your body and it will take care of you. None of that comes automatically, you’ve got to plan and be strategic in achieving those aims for your health.

Build balance

Balance is one of the best ways to maintain vitality as you age. Balance comes in all different shapes and sizes but everyone is capable of improving their balance. Moreover, many folks don’t realize that balance is something you have exercise in order for it to grow as a muscle. And, it will grow as a muscle!

During our small group personal training classes, we focus heavily on core- yes we do serious core exercises every single workout. We also incorporate Yoga and Pilates into our workouts. Finally, we do a lot of moves that require stabilizing muscles to activate which typically incorporate alternating legs or arms!

  • We call this the 1, 1, 2 press. DWe call this the 1, 1, 2 press and it's a chest/shoulder burner. During this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.uring this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.
  • Side planks all by themselves are evil. Add in a leg raise or even a leg hold and we're really digging deep. Just be sure your entire body is in alignment, head to shoulder to hip to knee!
  • Performing a one arm row & opposite leg raise in this, the stork stance, is a more advanced way to work on your balance and your strength at the same time!
  • Standing kickbacks can be done at any level. Holding a chair will help you balance, but your feet and legs will still be fighting to keep you upright. Here we've added a band for resistance. The trick to feel this in your booty is to lead with the heel!

The reasoning is this: If we have better balance, we can make it to the bathroom, down on the seat, backup and wherever we are going pretty easily.

What are you doing today to help your chances at unassisted bathroom trips for life?

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. They offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!