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The Rebalance Way

Private personal training studio in Myers Park. ALL ages and Levels welcome. 1-on-1, semi-private, small groups. Fitness, performance, rehab, silver, weight loss, weight gain. Full time Nutrition services offered by Total Nutrition Technology- metabolic testing, customized nutrition plans, coaching sessions, grocery store tours. Yoga workshops and other workshops offered on site.

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END the year💥 with a TABATA workout! 💪🏻

END the year💥
with a TABATA workout! 💪🏻

—> Tabata is 8️⃣ rounds of 20 seconds of work & 10 seconds rest [4 minutes total of each move] <—

Here are 5 movements you can try!Keep count of how many reps you complete each round and either:
Try to maintain the same amount of reps each round
Increase by one or two each round
Count the TOTAL number of reps throughout the entire workout & try it another time to see if you can increase total!

1️⃣ LAT pull down
Make sure to keep shoulders down away from ears and squeeze in between the shoulder blades.
2️⃣ Jumping Jacks
Modification: step to the side instead of jump
3️⃣ Lateral step out (band around ankles) *activating glutes
OR
Lateral tall plank walk (band around wrists) *activating shoulders
4️⃣ Tricep kickbacks
Complete 4 rounds right side THEN 4 rounds left side
5️⃣ Psoas March
Try to keep shoulders off ground and create hollow log with the core pulling belly into the spine

Are you planning on making a New Years resolution

Are you planning on making a New Years resolution in 2021!?!? Well here are some tips on what NOT to do!!❌

Make sure your figuring out what your body needs and not wasting your time on some new diet trend!! Send us a DM to work with @nifty_at_fifty and get your personalized nutrition needs for the new year!!⚡️

Fueling yourself for having a kickbutt new year! 👊🏼

So what does a ‘good’ week look like when it relates to nutrition & improving your results?
A good week can be subjective at best. However, when it comes to fueling for performance & lifestyle goals, these are the focus points you want to really focus on:
✅Eat enough to support daily needs. - The human body requires energy for numerous functions, including growth, reproduction, cellular maintenance, and movement, not just your training requirements! You want to ensure you’re eating enough to keep your body happy and out of a perceived stress mode. Remember you want to NOURISH TO FLOURISH.❤️
✅Hitting enough protein - this is important to retain lean muscle mass for your efforts at training.
✅Having a good relationship with food - being able to enjoy the foods you consume and incorporating this into your lifestyle means you’re more likely to create sustainable habits and lifestyle changes!
✅Pre training nutrition protocols are important to fuel yourself for the work ahead - appropriate strategies should be incorporated and personalized to your requirements! Focus on carbs in and around your training !
✅R & R is important for training adaptations to occur and also to ensure you’re taking some time out from a busy schedule. Having lifestyle balance is just as important.

Let’s prioritize the good over the bad! Too many bad weeks in a row may put yourself at risk for jeopardizing your health and nutrition. Remember small changes are the best changes! Set yourself up to succeed by avoiding the bad side and focus on the good 😉.

GANSTER Apple Pie cups Ya’ll this is one of the

GANSTER Apple Pie cups

Ya’ll this is one of the BEST quick, healthy treats Ive ever made.
Just follow the instructions on the back of the @eatgangster package, then add about 1 TSBP more coconut oil than it calls for, and bake them in a cupcake tin.
Once you evenly spoon out the batter, use a small glass to press down to make “cups”. You will need a small amount of water to keep the batter from sticking, or you can use water on your finger tips to make the cups.
Cook as directed and let cool before taking them out- to prevent breaking.

When I make homemade applesauce, I use 6-8 apples, mixing up which kind. I like to always have a mild apple and always have some tart apples like Granny Smith. Peel skin off apples, cut into chunks, add to medium to large pot with a lid. Use cinnamon and stevia to lightly coat the apples. I usually use a lot of cinnamon and just a pinch of stevia. I also sometimes add a splash of cooking white wine. I cook over medium heat, stirring every few minutes until the apples are the consistency my family likes.

When we ate the apple pie cups, we added the apple sauce to the cup and placed them in the oven to warm for a few mins, then added a scoop of Vanilla Bean Coconut ice cream

YUM! Enjoy!

BTW- G.A.N.G.S.T.E.R stands for NO: G.rains, A.dditives, N.ightshades, G.luten, S.oy &Legumes, T.ree Nuts & Seeds, E.ggs & Dairy, R.efined Sugar

#teamrebalance #realfoodrealresults #tntgetfit #nutrition #wellness #balancedmeals #nofaddiets #cleaneats #rebalanceclt #foodallergies #yum #applesauce

Happy MONDAY!🎅🏽🎄 ⠀ Have you ever fallen

Happy MONDAY!🎅🏽🎄
⠀
Have you ever fallen “off track” during the weekend, and said you’d “reset” come Monday morning? ESPECIALLY before Christmas!? If you’ve ever done a diet, I’m almost 90% positive you’ve said this to yourself. I’ve tried so many diets, and this happened to me CONSTANTLY. It not only didn’t help me to lose weight and put a stop on my physical progress, but put me in such a negative headspace when I thought about food.⠀
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Monday’s just another day of the week. It isn’t a “special day” put aside to reset. You can eat that slice of pizza on Saturday night, just as you can during lunch on Monday. Foods shouldn’t be restricted — that’s not what they were created for. “Unhealthy” food shouldn’t be designated to certain days. ⠀
⠀
When you try and restrict/curb your cravings during the week, it only makes sense that you crave them more on the weekends! Then, you eat an excess amount on the weekend, to the point where you actually want to reset on Monday! Come Friday, those cravings creep back up on you...⠀
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Consistency is all about habits, yes, BUT, good habits don’t mean always restricting yourself and holding back. Food freedom is nice because you can give into your cravings on a more normal basis, and you won’t end up binging on them in the future.⠀
⠀
Let’s stop “resetting” on Mondays, and just stick to our goals with any necessary bites or “less healthy” meals here and there! ⠀
⠀
Here’s to Monday, Wednesday, Saturday, and all the days in between 🤩❤️🤶🏼⠀

I want to say THANK YOU to my staff and clients fo

I want to say THANK YOU to my staff and clients for the overwhelming generosity, once again. THANK YOU for allowing me to play Santa for these children again, and for also supporting a local family. 2020 has been a challenging year and your love & support for this small business and community has kept our doors open and our spirits high!
So again, THANK YOU from the bottom of my heart and the rest of Team reBalance

#rebalanceclt #actionsspeaklouderthanwords
#community #smallbusiness #supportlocal #teamrebalance #movebetterlivebetter #rebalanceclt #yourestyourust #qualityoverquantity #blessed #healthyclt #704 #personaltrainer #fitfam

Typically Thanksgiving is the holiday that clients

Typically Thanksgiving is the holiday that clients are the most stressed about. Afterall it is centered around a feast! But the more important thing to remember is that holidays are meant to be ENJOYED. Most people have time off and spend more time with their families. This means that usual schedules are completely different. You may wake up later and eat breakfast a couple hours later than usual. Or your workout schedule isnt 3-5x/week in the gym anymore.

Nutrition tip: Focus on maintaining an eating scheduling where you go no more than 3-4 hours without eating. Prioritize protein and non-starchy vegetables + the 80/20 rule. 80% of the time making the best nutritional choice and 20% of the time having more freedom for dessert, pizza, burgers, alcohol, etc.

Exercise tip: If you don't have access to a gym, WALK! Track your steps if able and try to average at least 8-10k steps per day. Why 8-10k? Once you hit 8-10k steps you are getting great health benefits just by the movement alone. It decreases all cause mortality and heart related complications.

#teamrebalance #realfoodrealresults #tntgetfit #nutrition #wellness #balancedmeals #nofaddiets

Habits and behaviors. They determine your long ter

Habits and behaviors. They determine your long term success in anything, whether they’re nutrition and fitness-related goals or not.

Studies show that certain behaviors can contribute to long term success in health related goals. Weight loss (WL) attempts, particularly through behavioral lifestyle methods, are largely successful, however, maintaining weight loss is challenging for most people, and regaining that weight is common.

A systemic review found that the average weight loss intervention resulted in a loss of 9.5% of bodyweight, however 1 year later only 54% of this WL was maintained. The problem is most individuals either⬇️weight rapidly or haven’t carried the skills & knowledge over into weight maintenance phase, or a combination of both.

Changing lifestyle behaviors remains at the forefront of effective weight loss maintenance strategies.
Those who were able to maintain weight were able to sustain those skills, knowledge and behavioral aspects. Basically meaning they were able to continue these behavioral changes into their daily routine and lifestyle.
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If you lose weight & then go back to your old habits e.g. eating excess calories, moving less etc, of course you’re going to regain weight as you haven’t addressed the behaviors in the first place. This is usually when people participate in “yo yo” dieting & ‘quick fixes’.
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There appears to be some evidence suggesting certain behaviors are conducive to long term weight maintenance success:
🔹weight-related quality of life
🔹self-esteem, weight loss expectations
🔹exercise self-efficacy, and weight locus of control
🔹Meal regularity
🔹Self awareness and management strategies
🔹Maintaining consistency

Exercise & nutrition behaviors don’t need to include drastic changes, it’s just about making them more sustainable.

It’s what you do day to day that will determine how successful you are.

✅Take the stairs over the escalators
✅If you eat uber eats cut it back to 1-2 nights
✅If you’re sedentary for most of the day - aim to get 10 mins of walking in 2-3 times a day

Start small you will be better off in the long run.

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Created By Mandii Green with Belles Creative