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Frequently Asked Questions ~
About Body Balance Healthy Living

What is Body Balance Healthy Living about?
Our mission is to educate and motivate people to lead and maintain a healthy lifestyle. We are dedicated to:

  • educating the public and individuals on the importance of leading a healthy lifestyle
  • using exercise science and common sense to find the best, most practical ways to lead a healthier lifestyle
  • providing only the best, safest, healthiest products making exercise fun, motivating, and easy to follow
  • using the internet and social media to educate, inform, engage, and provide a forum for discussions and questions about leading a healthier lifestyle helping businesses and other organizations improve the health and productivity of their employees through weight-loss challenges

What Products does Body Balance Healthy Living offer?
We offer a variety of different products to help make leading a healthier lifestyle easier. Our products have been developed from over 10 years in the personal training and fitness industry. No gadgets or cheap flimsy pieces of exercise equipment. No outrageous claims or dangerous supplements. Just the best of the best at a fair price.

We offer Healthy Eating Aids which are products designed to make eating healthier easier. The Big 3 supplements are the 3 supplements that virtually everyone should take. They are: all natural whey protein, a quality multivitamin, and fish oil (or another source of Omega 3's). We sell Optimum Nutrition's All Natural Whey Protein, Opti Men and Opti Women multivitams, and Fish Oil (click here for more information on the Big 3 supplements).

Post-Workout recommendations are designed to help you recover from your resistance workouts. After resistance training the body needs carb and protein calories to replenish what was used during your workout and begin the recovery process (click here to learn more about the importance of consuming carbs and protein after a resistance workout).

Optimum Nutrition's Glycomaize is a carbohydrate supplement that is designed to replenish glycogen. BCAA's (branched chain amino acids) and glutamine are the two amino acids the body uses for energy during a resistance workout. We sell Optimum Nutrition's Instantized BCAA Powder, and Glutamine Powder.

There are two other supplements that we recommend and they are fiber, and casein protein (click here to learn more about fiber and casein protein). We offer Optimum's Fitness Fiber, and their All-Natural Casein protein.

The last of the healthy eating aids are Healthy Snacks. Kashi's TLC Chewy Granola Bars, and Blue Diamond Almonds are perfect for between meal snacks. The Dark Chocolate Almonds are amazing and only have 4 grams of sugar!

The Healthy Living Tools are tools designed to make exercising better, safer, easier, and more fun. The Big 3 pieces of exercise equipment that everyone should own are: perfect push-ups, a doorway pull-up bar, and an exercise ball (click here for more information on the Big 3). We also sell: heart rate monitors, jump ropes, balance disc's, dumbbells, flat/incline benches, ab wheels, hand grippers, stretching mats, stretching rope's, pedometers, moveable mirrors, BPA free water and shaker bottles, and t-shirts.

What is The Healthy Lifestyle Plan?
The Health Lifestyle plan is a collection of the best, most up to date information on living a healthy lifestyle. There is a ton of information on exercise, nutrition, motivation, and other aspects of leading a healthy lifestyle such as sleep and stress management. We show you how to set goals, how to record your diet and workouts, and show you exactly what to do to lead a healthier lifestyle. There are recording sheets so you can record your journey and share it with others to help them make positive changes in their lives as well. It is a 3 month program that is designed to show you that leading a healthy lifestyle is not only doable, but a better way to live your life. Commit to 3 months to develop healthy habits that will last a lifetime. You won't want to go back to your old ways because you'll see that you have more energy, you look better, you feel better, and you're healthier.

How will improving my health save me $ in the long run?

Are you a money motivated person? The Mayo Clinic's newsletter "Embody Health" (July 2010 issue) states: "research shows that physical activity can help you spend less on your health care." Furthermore, "medical costs can be almost 1½ times higher for inactive adults, at least $1200 more on average annually."
That's some serious cash, just about enough to hire a trainer twice a week for 12 weeks.

Continuing on, "research shows that inactive people spend more time in hospitals, need more doctor visits and use more specialist services than do physically active people." That's more time off work, and more time taken from your busy schedule. How about medications, how much do they cost you each year? Not on any medications? Great, but what are the chances of that continuing if you don't take steps to improve your health? You can't afford not to exercise if you look at the long term costs. Simply consider the long list of benefits you get from regular physical activity, and think to yourself how much it will cost you and your family if you get heart disease, diabetes, cancer or osteoporosis. What will it cost you if you become depressed, and need to resort to medications. What will it cost your family and loved ones? This is sobering stuff, and I don't like to resort to scare tactics (there's plenty of that these days) but obesity and obesity related lifestyle diseases are a serious problem in this country. The solution is simple, people need to lead an active lifestyle, and eat healthy. That's it, that's the solution. You can be part of the solution, and you can use your success to inspire others! Show them that if you do it right, it's not really that hard. Four hours a week working out, a change in your eating habits, and simply leading a healthier lifestyle (getting enough sleep, etc.) can change your life for the better.

You CAN DO IT, and Body Balance Healthy Living can help!

Frequently Asked Questions ~
About Personal Training and Other Services

Why should I hire a personal trainer?
There are many, many reasons to hire a trainer, but the most important one is motivation. Have you ever skipped a workout? Most people have. When you hire a trainer, it's hard to justify missing a session. You pay good money, and if you miss the session, you're out the cash. So if you hire a trainer, you're virtually guaranteeing that you will exercise. Working with a trainer for 3 months is usually enough time to establish the habit of exercising. Once you experience how much better you feel when you exercise regularly and eat healthier you'll want to continue with your healthy lifestyle. When your 3 months of sessions expire, it is our hope at Body Balance Healthy Living that you will have the knowledge, skills and motivation to continue on your own. However, if you wish to continue with supervised sessions, or if you try it on your own and have problems we will be more than happy to accommodate you.

Do I need any equipment?
No, you don't need any equipment. We'll work with whatever you do have, and your trainer will bring the rest. If you would like to purchase any of the equipment used during your workouts with your trainer, Body Balance Healthy Living does sell exercise equipment.

What kind of results should I expect?
If you have weight to lose you can expect to lose around 2 pounds per week if you follow the program. Weight loss is great, but the real results are twofold: an increase in energy, and an improvement in your health. Blood pressure goes down, resting heart rate goes down, your cholesterol ratio improves, your total cholesterol level goes down, your triglycerides improve, and the list goes on (see Benefits of Regular Physical Activity for more). In addition to the health benefits you will have more energy! You will feel better, and in time you will look better too. Results are determined by how consistent you are, how hard you work, and how healthy your lifestyle is. Body Balance Healthy Living does not recommend a strict approach to eating and exercising, we recommend a practical, healthy lifestyle change. This is not the way to the quickest results, however to PERMANENTLY lose weight and improve your health you need to make PERMANENT changes to your lifestyle.

How long are sessions and what do we do during a normal workout?
Workouts last an hour or a half hour, depending on your fitness level and what you can afford.  Hour long workouts vary, but generally we will warm-up (10 minutes of cardiovascular exercise), and go through your workout (which may have a cardiovascular component, a balance/coordination component, a flexibility component, and or a resistance component).  After the workout it is recommended that you cool-down and stretch on your own (we'll show you how).  During a 30 minute workout you will be expected to warm-up on your own, go through the workout with your trainer, then cool-down and stretch on your own.

How sore will I be?

When you are working with a trainer, the majority of your time will be spent resistance training (which is the most complex and potentially dangerous component of a comprehensive fitness program) which will result in muscle soreness. Soreness can be managed, and steps will be taken to keep soreness in check. When beginning a program it is important that we start slow. There's no point in pushing yourself so hard that you're extremely sore, and never want to see your trainer again. Soreness is usually the worst during the first two weeks of training. That's why we will start slow and gradually build the intensity. Cooling down, stretching, and proper nutrition will also reduce soreness.

How much does an in-home session cost?
Hiring a quality trainer isn't cheap, but don't forget that an investment in your health is always a good investment. If you can't afford to hire a trainer to come to your home every week, Body Balance Healthy Living offers other options such as: having a customized fitness or nutrition program designed for you, phone training, and internet training. The cost of having a trainer come to your home depends on the length of the session and where you are located. In-home hour long sessions are $70 per session. Half hour sessions are $40 per session. We do offer partner training, and it is highly recommended. Finding a friend or family member to workout with makes workouts more fun. We also offer small group (3-4 people) and family rates as well. We will travel (outside the Rochester, Mn area) but the time spent traveling and gas costs will be passed on to the client. Body Balance Healthy Living recommends 2 sessions per week for 3 months. You can go for longer if you would like (we have 6 and 12 month programs) or, you can exercise more often with your trainer (3-4 times per week). You can also commit to any number of sessions you would like and remember: any amount of exercise is better than none.

What other services do you offer other than personal training? 
If having a trainer come to your home is too expensive, or if you live outside the Rochester, Mn area you can take advantage of the following services. Body Balance Healthy Living will design a program for you. You have three options. You can choose: the healthy living plan, a comprehensive customized fitness program, or the healthy eating plan. We also do fitness assessments to track progress. If you need more guidance, or motivation then phone training (workout verification and reminders by phone, a chance to ask questions about workouts or nutrition, and weekly consultations to keep you on track) is a good option. We also offer a one-time home visit which is perfect for someone who wants to get started but can't afford to hire a trainer. Body Balance Healthy Living specializes in at home fitness. We will consult with you about setting up a home gym. If you are looking to invest a significant amount of money in a home gym, it would be wise to set up a home gym consultation. We'll take however much you want to invest and make the most out of it.

Is nutrition part of the program? 
Nutrition is so vitally important that it can't be ignored. Although I believe that the single most important thing you can do for your health is exercise regularly, eating healthy is a close second. If you are trying to lose weight, eating healthy is even more crucial. You can exercise all you want, if you're not controlling your caloric intake you won't lose weight. Considering this, people think they need to starve themselves to lose weight. The fact of the matter is you need to eat. You need to give the body the nutrients it needs so it can recover from your workouts to become stronger and healthier. Starving yourself won't accomplish this. Our nutritional approach is very simple and can be summed up by the phrase: eating healthy. There are strategies that can and should be used, but the most important thing to remember is that you want to supply a steady flow of nutrients to the body to use throughout the day for energy and recovery. The better your overall nutrition is the better your results will be.

Are there any supplements I should take? 
Yes, there are. Body Balance Healthy Living believes that the vast majority of your nutrients should be obtained by eating high-quality, nutrient rich, locally grown foods. There are, however, supplements that are very effective, safe, and convenient. All natural whey protein is highly recommended. Adding whey protein to your diet will get you high quality protein calories without the saturated fat, sodium, and nitrates associated with most animal sources of protein. We recommend Optimum Nutrition's all natural whey protein (go to Healthy Eating Aids to purchase Whey Protein). The main problem with most whey protein supplements is that they are artificially flavored, avoid these. Whey protein is perfect for adding a high quality protein source to a meal (most meals should have 10-20 grams of protein), smoothies, and after resistance training. Taking a multivitamin is recommended as well. Body Balance Healthy Living recommends that you take a quality multivitamin. When you exercise the body will need more vitamins and minerals, and if you are decreasing your calories to lose weight you will be getting fewer nutrients in your diet. These are the two main reasons that you should take a multivitamin. Fish Oil is another supplement that most people should take. Fish Oil provides Omega 3 fatty acids that most Americans don't get enough of. Meal replacement bars, granola bars, and nuts and seeds such as almonds are very convenient when you need a quick snack. One again, avoid products that are artificially sweetened, and make sure you're getting at least 10 grams of protein (add ½ to 1 serving of whey protein if necessary). Go to Healthy Eating Aids, then to Healthy Snacks for a variety of Blue Diamond almonds, and Kashi TLC Chewy Granola Bars.

How much should I exercise? 
We recommend 2 to 3 one hour resistance workouts, 2 to 3 cardiovascular workouts (20 minutes to an hour), and 1 hour of a fun, active activity per week. About 4 hours per week is the time requirement, and you can bump up to 6 hours as you become more physically fit. We recommend that you see a trainer for 2 resistance workouts per week (one upper body and one lower body workout with a trainer).