For Purpose

FOR PURPOSE
There is purpose in everything we do – how we choose to raise our family and live our lives. There is great purpose in how we choose friends, where and how we work and what we do with our free time. So the idea of a “for–purpose” business model was fascinating to me. We have seen the for-purpose model in apparel like Tom’s shoes (the famous, buy a pair and give one away). Even our local favorite, Simplygoodjars, has a for-purpose model (buy a salad and for every returned jar a meal will go to the homeless in Philadelphia). When Amy and I dreamt up B Inspired, it was the for-purpose model we fell in love with and knew would be the model we create for our community.

Everything we do at B Inspired is about team and community. We train together, travel and embark on goals programs together. We visit the Barnes and the Ballet and listen to inspirational speakers and authors. We enrich our lives as a community of women and in turn we give the proceeds of B Inspired to the larger community of Philadelphia in which we live. We give back to local museums, the PA Ballet and educational non-profits for the underserved children in Philadelphia. We also give back to important organizations like LLS (Leukemia and Lymphoma Society) and LBBC (Living Beyond Breast Cancer).

This year, the first weekend in May is important for us at B Inspired and Balance. We have our wellness festival at Balance from 10-2 on Saturday, May 5, and proceeds will benefit LLBC. The following day a team of B Inspired and Balance women will run together in the Broad Street run with Team in Training for LLS. These two organizations are firmly rooted in wellness and health and we feel so passionate about their missions.

The for-purpose model helps us create meaningful experiences for our community of women and all of the Balance members, but to also contribute to other like-minded organizations. Come out to the wellness festival on Saturday and take part in this amazing day that will give back to such an inspiring and important organization like LBBC! It feels so good to be with the B Inspired and Balance team exercising, meditating and hearing from experts – and it feels even better to be giving back to an incredible organization that provides services and care for Breast Cancer patients, survivors and their families.

 

 

Sara and Ryan Hall with their 4 daughters at the LA Festival.  We have been fortunate to have both Sara and Ryan, premiere distance runners, participate in our festivals.  They Philly festival gave back to their foundation, The Hall Steps Foundation

What’s Happening Now

Ryan and Sara Hall on the LA Well Fest

We are beyond excited for the Hall family to join us in LA for the Marlborough Wellness Festival.

About this power couple…Both were California high school superstars and All-Americans at Stanford University (where they met). Ryan has posted the best-ever American times in the Half Marathon and Marathon and has represented the US in the 2008 and 2012 Olympic Games. Sara was the 2012 US National Cross Country Champion and a Gold Medalist at the Panamerican Games in the steeplechase. She has represented the US at three World Indoor Track and Field Championships and a World Cross Country Championship.

As amazing as they are as runner we love their family story most.  Read more about their journey to become a a family here: http://blog.ryanandsarahall.com/our-journey-to-becoming-a-family/

 

Listen Here:  Ryan and Sara on The LA Well Fest

Balance Trainer Spotlight: Alec Tressler

Balance Trainer, Alec Tressler, shares his workout week and how he manages to find the time with a busy schedule.  His strong work ethic is a great influence on the students he trains during the day at Penn Charter.


“I am going to do today what other people are not willing to. So, I can do tomorrow what other people can’t”

I live everyday with this mantra at the forefront of my mind. This is not only my approach to my training but to every aspect of my life. It took me quite a while to develop this mentality. In fact, up until my late junior year of college my mindset was to get by the easiest way possible. Once I spent time at Mississippi State I really matured into the person that I am today.
 
My approach to training is always dependent on time. Time is always the limiting factor that comes up in any conversations that I have about training. I have an extremely busy schedule so time is incredibly important to me. Any free time is an opportunity to do something. No two weeks of training ever look exactly the same but the base of what I try to do is always the same. This is a look inside how each week might look for me. For reference, I usually split my lift (strength) sessions into 3-4 days a week. Nutrition is the key to everything that I do. Like driving a car, you would not get anywhere with no or bad fuel.

MONDAY
This is one of my less busy days of the week so I try to take advantage of it. I usually start my Mondays with a morning session of cardio, so elliptical, biking, running or rowing are examples of what I might be doing. These sessions usually last between 20 and 45 minutes depending on my schedule. Later that day I will do my first strength session of the week. The emphasis for this lift is dynamic effort lower body. So in this lift I will do the most amount of my Olympic lifting. I usually finish this lift with a Metcon (crossfit term for metabolic conditioning) around 10-15 minutes.
 
TUESDAY
Tuesdays are one of my two busiest days of the week. I usually start around 6am and finish around 8pm. While I am at Balance, I like to try to get in a session of mobility and stretching a little bit of recovery. Then mid morning between 8-10(if possible) I like to get in another cardio session between 20-30 minutes similar to the previous day. Later in the day I like to do some sort of Metcon, usually between 20-30 minutes. The reason I like these Metcons, is because they give me a way to compete and give me a tangible goal to beat so I push myself harder every time; also because they are extremely tough and taxing. They are usually made up of a variety of body weight and core exercises.
 
WEDNESDAY
This is usually a one session day, I will do my first upper body lift of the week today. The emphasis of this day is dynamic effort (speed) again. My preference when I strength train is to train with pretty high intensity to keep my heart rate up. If the opportunity comes at the end of the day I try to get in another 20-30 minutes of cardio in. Sometimes Tuesday and Wednesday’s training schedule are flipped.

THURSDAY 
Thursdays schedule is identical to Tuesday, my class schedule varies a little but the hours are the same. Like Tuesday I like to start my day my doing my recovery at Balance. On this day I like to get my lift session in first. The emphasis for this lower body lift is max effort. So I will still start with an Olympic lifting progression but this is when I like to do my heaviest compound movements. Towards the end of the day, I like to get another cardio session in between 20-45 minutes.
 
FRIDAY
Fridays are one of my less busy days usually, depending on my class schedule. I like to start Fridays similar to Mondays with a session of cardio, usually 20-45 minutes. Later in the day I will do another longer Metcon between 20-30 minutes. Before an after that workout I will spend a lot of time foam rolling and working on mobility.
 
SATURDAY 
Do not get me wrong, I love weekends but I am a creature of habit and weekends are always unpredictable for me. I will do my second upper body lift on Saturday; the emphasis for this lift is max effort. I will finish this lift with a Metcon as well. My Metcons that go along with a lift usually contain accessory lifts that I would program in anyways.
 
SUNDAY
Sunday like Saturday is unpredictable, so I never know week to week where I might be. Sundays are days that I like to recover so I might do 1 maybe 2 separate sessions of cardio to get my heart rate up and to get blood flowing to my muscles to prepare for the new week. 

 

Training Strength and Power in Young Athletes, by Scott Dyck – Balance Head Trainer

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Training Strength and Power in Young Athletes

There’s no way I can cover all the things I have to say about training young athletes in one article, so let’s take it a little at a time and talk about the simple concepts of strength and power. Strength is pretty straightforward, power is sometimes not as well understood. Let’s cover strength first.

First of all, not all strength training is equal, it has to be smart and relevant to what you want to improve. Unless you’re a powerlifter or Olympic weightlifter, the point should not be to see who can lift the highest number of pounds or kilos off the floor. If your training program is producing great lifting numbers in the gym but not improving your sport measurables or your game performance, you need a better approach.

It’s important to note that success in athletics and progress with training is in some part limited by your genetic makeup. If you’re a naturally slow sprinter, no amount of training is going to make you dramatically faster. If you naturally top out with a 58mph fastball, you can’t train your way up to 90mph with sheer will, dedication, and smart training. You can’t learn to be taller, etc. Basically, you can’t change your DNA.

Everyone is endowed with individual strengths and weaknesses, and they should be embraced and understood. If you can’t jump very high, but you love to play basketball, understand that. Do everything you can to improve your vertical leap, but at the same time realize that it’s not likely to be the thing you hang your hat on. It’s all part of understanding yourself and changing the things that will make the most difference, rather than trying to achieve something arbitrary or realistically unattainable.
When I’m deciding how to approach training an athlete, I take a two step approach:

1. Identify the attributes that define them as a player, and make them even stronger. (No training should ever make you worse at what you’re naturally good at.)

2. Identify the weakness that is the greatest liability, and try to destroy it.

To put it simply, your strength and conditioning program needs to strengthen the body as a whole, be geared toward the type of body you want to build, take special consideration for the most needy movement issues, then teach that progressively stronger body to do those strength movements as quickly as possible.

This is the difference between strength and power as it relates to athletic performance.

Strength = how much force you can exert on something.
Power = how fast you can exert that force on something.

Snatching a heavy barbell from the floor to overhead in less than a second is Power.

An offensive lineman driving his legs to hold his position is Strength.
A 48” box jump is Power.

Bench pressing a heavy barbell over a few seconds time is Strength.

Throwing an 85mph fastball is Power. .

Squatting 400# below parallel is Strength.

Dunking a basketball is Power.

You get the idea.

In reality, there’s not a lot of slow, maximal bilateral effort happening on the field or court. If it is, it isn’t for very long, and explosive movements are often on one foot. Your training should reflect that, building strength AND power through the movements you need, with specificity to the way you use them.

It should be noted that there is no power without strength. You have to somehow stress the body enough that it adapts and gets stronger in response, and that’s what strength training is.

It just can’t be the primary focus and measure of success of the program. The success of your strength and conditioning program should always be measured by answering the simple question: “Is it making me better for my sport?”
If you can’t confidently answer that with a “yes!”, it’s time to look into why.

In the Balance Youth Sports Conditioning program, this is the approach we take to building strength and power while incorporating appropriate speed, plyometric, and agility drills. Each training session consists of:

Comprehensive warmup: No athletes will ever lift, jump, throw, or sprint until they are physically prepared for that specific movement. I teach them a variety of ways to loosen up the joints and muscles and free up the ranges of motion most important to efficient, quick, powerful movement and a decreased risk of injury.

Speed and Agility: In sports, speed is the most coveted trait. We do everything we can to perfect running form, both to minimize wasted energy and maximize explosive acceleration, rapid change of direction, and quick deceleration. We typically do this early in the workout, as it’s more neurologically taxing than some of the simpler strength exercises, and more complex and ballistic and should be done with focus, high energy, and fresh muscles. We alternate the emphasis between power and kinesthetic awareness and conditioning, though they can overlap. Quality always takes precedence over quantity.

*Power: As stated previously, power is fast strength. This is always relative to the strength level of the athlete, but powerful movements can be scaled safely and are often purposely done with bodyweight only. My approach to power focuses heavily on quick, powerful extension of the hips and shoulders; think jumping, sprinting, pushing, pulling, and throwing with a specific twist to your sport, age, strength, and goals. I often have a 5’6” figure skater working alongside a 6’5” shot putter, both training for the same outcome in a very different looking way.

Strength: Each athlete that comes into my program needs to meet some basic bodyweight strength benchmarks before they ever lift any weights. If they come in strong enough to meet the standard, we can immediately begin progressing with various types of resistance. If they cannot, we work out a simple progression of bodyweight exercises to get them there. In any case, the intensity of the strength workout will be determined by where they are chronologically in their season/offseason, their age, training age and injury history, and the nature of the sport or sports that they play. This may sound disorganized, but the underlying strength concepts for most athletes are very similar if not the same. They come in varying degrees and often require completely different exercises to achieve a similar strength result, but it’s possible and we do it all the time. The strength portion is often the most time consuming part of the workout, as more rest is needed between exercises or sets.

Flexibility/Mobility: Every workout ends with targeted foam rolling, big open stretches that are hard to cheat, and specific stretches for any individual problems that we’ve identified. The importance of developing a full range of motion cannot possibly be overemphasized, and this is the time we set aside to slow down and focus on what most needs to improve.

Scott Dyck, Certified Fitness Trainer, United States Army Veteran
Head Trainer, Balance Chestnut Hill
Author, Group Fitness, International Sport Science Association accredited certification
FMS Level 1

Bio Approved Travel Fuel

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With the start of summer travel season here, we want to encourage our clients to stay on track with this list of healthy snacks!  So whether you travel by train, plane or automoboile… you  can be sure to make a healthy choice!  Most of these healthy choices can be found in the local market, but below are links to order online!

 

1. Sliced Veggies
Carrots, cucumbers, celery, and peppers travel well and paired with hummus are a great travel option! To keep these foods cooler longer (if you don’t want to eat them right away), throw some ice cubes in a plastic bag to use as a portable ice pack!Also, depending on where you’re traveling, there may be strict rules about what you are allowed to travel with!
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2. Cacao Goji Snacks (organic, gluten and dairy free)
AWESOME superfood snack! For tasting so amazing, they are all organic, gluten and dairy-free, and have zero refined sugar. They’re also easily portable and resealable.
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http://www.amazon.com/gp/product/B0079J3TXU/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0079J3TXU&linkCode=as2&tag=jufu-20

 

3. Oats To Go

Scoop a serving of rolled oats in a container …whether you are in a hotel room or in the airport (mix dried fruit or cinnamon) and BAM… with just a little bit of hot water & a spoon … you have a healthy meal.

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4. Travel Pack Nut Butter

Super easy to travel with & mess free!  Whether eating it as a dip with your veggies, condiment with your oats, or simply by itself, nut butters are a great way to consume healthy fats and protein.

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5. Fruit

As a great way to consume antioxidants and fiber, apples oranges and bananas are the easiest fruits for travel. Just aim to consume them before you cross any borders!

 

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6. Navitas Naturals Organic Blueberry Hemp Superfood Power Snack

100% certified organic, kosher, non-GMO, certified gluten-free, vegan and raw! Blueberry Hemp Power Snacks are a nutrition “all-star team” that includes many of the most nutrient-dense foods in the world including chia, hemp, maca, camu and maqui! The special combination of superfoods in these bites provide a well-balanced supply of antioxidants, fiber, protein, essential fatty acids, vitamins and minerals.

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Lets Get Waisted

 

 

 

 

 

 

 

Get Waisted @ Balance.  www.balancech.com for our NEW GROUP FITNESS SCHEDULE!

@ Balance… Get WAISTED  really means Get MOVING!

The number one excuse that people throw at me for why they can’t work out is time…uuydtthfand it can be a valid excuse, given the hours people work.”

Bridges, who’s known for role as the fitness guru on The Biggest Loser Australia, is introducing herself to Americans in a big way this year, with her online 12-Week Body Transformation Program kicking off on February 3, her first book to be released in the U.S., and a clear message: you don’t need as much time as you think.

“We can still find time, even if it’s 15 minutes, and we can make that really worthwhile,” she says. Other things you don’t always need? A gym membership, weights, or more space than the width of your yoga mat.

Doubtful you can get a good workout this way? To prove it, Bridges created this 15-minute routine that hits multiple muscle groups and everything you need—strength, agility, and plyometrics to get your heart-rate up.

She took me through it, and I could barely get through the reps by the end (and was seriously feeling it the next day). Memorize the moves and simple structure now, and you’ll never miss a workout due to back-to-back meetings, travel plans, or budget woes again.
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15 Gifts of Fitness.

The past few weeks we have been posting fit gift ideas for those who want to find the right gift for the gym nut on their list! We decided to share our idea of what gifts come from living a health and fit lifestyle, so share this list of proven ways fitness improves lives. We know finding the motivation this time of the year to exercise can be difficult, so here are some reminders that our trainers focus on about the power of fitness.

1. Energy.  Exercise delivers H2O throughout your entire body, creating more energy!

2. Decrease in stress.  Exercise decreases your stress level helps the body respond better to stressful situations.

3. Increased Self Confidence.  Pride in your appearance and your accomplishments boosts self esteem!

4. Happiness:) Exercise stimulates brain chemicals that are linked to less depression and anxiety… endorphins=happy!

5. Better Balance (I know… of course)  It’s true.  People who are in tune with their body movement have better balance.

6. Longer life .  Why not forget everything else on the list and exercise just for this reason alone! People who exercise regularly live longer—they exercise the most important muscle of the body – the heart.  They have less risk of heart disease, stroke, type 2 diabetes, high cholesterol, hypertension, obesity, types of cancer, and the list goes on.  Just remember …it is ALL about HEART!

7. Strong Immune System.  Exercise can help prevent infections and viruses like the common cold.

8. Strong Bones.  Strength training (weight bearing) exercises can boost your bone density ( for an extra boost head outside for a little vitamin D).

9. Healthy Weight. Exercise can help you shed extra weight by boosting metabolism and burning calories.

10. Quit Bad Habits. Exercise can counter bad behaviors- such as – overindulging in alcohol and sweets!

11. Fewer Medical Expenses.  Living a sedentary lifestyle can lead to numerous illnesses and related medical expenses that those who exercise tend to avoid.  Just remember…Pay now or Pay later.

12. Mental Clarity. Exercise stimulates the creation of new brain cells- improving memory!

13. Sleep.  Exercising early in the morning is known to promote a good night’s sleep!

14. Better Salary.  People who exercise have paychecks 10% bigger than those of their non-exercising counterparts!

15. Ability to CHANGE YOUR LIFE! There is no such thing as your are too old, overweight, out of shape etc… to begin.  We ALL have the ability to change our lives. RIGHT NOW.

If you have a minute or 20… check out the following TED talk it is quite inspiring.

http://www.ted.com/talks/brene_brown_on_vulnerability.html

Fit Gifts 3

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More from your Favorite Trainers @ Balance!

Don’t let the calories add up over the holidays!  Prepara Tabletop Oil Mister, $20.  www.amazon.com

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The most Travel friendly foam roller on the market! The Grid Mini $24.99, www.tptherapy.com

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For a friend who always has healthy snacks handy, gift a Nature Box $20, www.naturebox.com.  It will arrive straight to their door & all of the picks are nutritionist-approved.

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A locker room ready shower kit, designed with plenty of storage. Mind and Body Kit  www.lululemon.com $58

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Traveling this Holiday season?  We have you covered!  Mini Bands and Foam Rollers @ Balance!

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Balance Long and Short Sleeve Tee & Balance Beanie Slouch Hats!

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HBD Balance

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Its been one year at our new location- man how time flies!  The trainers and staff have devoted a tremendous amount of hard work to make Balance the absolute best!

Our dedicated staff and our loyal clientele are constantly trying to maintain a healthy, Balanced life!  I think “Balance” is a a topic that is on a lot of our minds…because being balanced is associated with success and well being.   A well balanced person has the ability to focus on their goals and move forward in a productive meaningful way.

How do you BALANCE , especially in the midst of crazy schedules?  Here are a few tips from some of your trusted Balance trainers/instructors:

1. Make small changes.  Don’t try to change everything at once!  Make small adjustments and over time you will reach your goal.

2.Turn it off!  This is almost impossible for me, but when I do it … it’s so relaxing!  I admit I am an Apple addict and am constantly on my phone.  Therefore, I try to turn my phone off a few hours before I go to bed each night!  So, turn it off and spend more time interacting with family and friends!

3.Say NO. Be mean. Are you a people pleaser? You will never ever find balance if you are overflowing with tasks to complete.  If it doesn’t add value to you (or your family’s) life and is not essential…say NO!  If you want to be the best version of yourself…you need to take care of yourself, everyone will benefit!

4.Always focus on your health.  It should be a priority and we all know how to eat healthy and workout, but why don’t we take care of ourselves?  Your health affects your quality of life.  Need we say anymore?

5. Me time.  This may be one of the hardest to achieve.  Most of us are overworked and exhausted by the time we get home to family!  That is why this is so important in achieving balance.  If you can’t fit in a vacay, settle for making time each day to do anything -read, write, sketch ….anything as long as it is by yourself!

6.Have some fun. Joke around. Nothing makes you feel better than good old belly laugh. Join a social group or a sports club and just let loose!  Take a class, learn something new, or find something that interests you and commit to having fun with it!

Remember take small steps and eventually you will have a whole new set of “Balanced” life habits.

Find Balance @ Balance CH 12 West Willow Grove Ave Philadelphia, PA 19118