Balance Fitness Studio

💪🏼 all women classes
💪🏼 all levels welcome
💪🏼 safe environment

http://balancefitnessstudio.as.me/

The saying goes…”what you do on the first day of the year, is what you will be doing for the rest of the year.” Be intentional and choose to be a healthier you!

Balance Fitness Studio

Happy 2023 girl! 🎉 It’s your year!

This year, I hope and pray your health and fitness will become an important part of your life.

It isn’t easy to make your health a front runner in your busy life. We have to stop putting ourselves on the back burner. It’s easy to do when we are being pulled in so many directions as a mom, wife, employee, friend. But, you have to do your part. You have to work and commit. And some days, let’s be honest, it's really, really hard.

Things you must do:
💪🏼 move your body
💪🏼 drink your water
💪🏼 eat some nutrition dense foods
💪🏼 make sleep and rest a priority
💪🏼 find peace and have some quiet time
💪🏼 and most of all, be nice to you. Give yourself some grace.

So, on this first day of 2023 - do it. Choose your HEALTH. Choose YOU.

If you need motivation, need to get back on track, need a starting point, need guidance, I got you. Balance Fitness Studio has you.

It can be hard. It can be intimidating. But together we can make it a little easier. ❤️

Balance Fitness Studio Schedule your appointment online Balance Fitness Studio

New year…let’s get it started together!

Come see me!

Goals are good but goals won't take you where you want to go. Your COMMITMENTS are what lead you to accomplish your goals. As we approach the New Year start thinking about what you will COMMIT to.

Merry Christmas to you all from me and my family. Thank you so much to all my clients for a wonderful year. I love you all.

A big one!

Tip #3

Tip #1 and #2 for keeping your body looking and feeling good as you age.

Join us BFS and let’s crush those goals together!

Summer schedule beginning this week. I will try the 8:30 class on Thursday, if not enough interest I can take it off the schedule. Don’t forget to sign up ladies! Spots will be filled quickly!

If you aren’t a member, but have been thinking of joining, contact me! You can come to a class and see what it is all about. No fee for first class.

I’ve been asked why the monthly fee is so high…
Well, my studio is essentially a “small business”. I am a teacher full time, and have to keep my fees at a competitive rate in order to keep things going. Yes, there are gyms that have a cheaper fee. Those are a great option! I support them. I have been to Planet Fitness myself! My studio doesn’t have all the perks of those places, but I strive to make it a place where ladies can come and become confident in what they are doing. A place where you dont feel threatened or overwhelmed when you walk in the door. So here are a few reasons I wanted to share…
✅It’s an all women setting
✅It’s a go at your own pace workout
✅You have a certified trainer on site to help answer any questions, show you correct form, and help prevent injury.
✅ Everyone works at their level and there is absolutely ZERO judgement ever. I stand on this one!!!
✅ Workout is created and written out for you, so it’s a no brainer. Walk in, and get to work!
✅ you will sweat and you will work your tail off!
✅ we chat and have fun!
If this sounds like somewhere you might want to come and get going on a healthier lifestyle then come get your sweat on with us!!! 💪🏼💪🏼

Need a Christmas gift for that someone special in your life? You’ve got 48 days to make it happen! Contact me today for info! 🎅🏻

Only 4 more days to lock in the $50/month membership for classes!

Balance Fitness Studio updated their phone number.

Balance Fitness Studio updated their phone number.

Spot open for Personal Training. Message for details!

8:30 am Full Body Circuit on Tuesday and Friday is now available for booking! It will be a station based class that will challenge you, get your heart rate up, and work every major muscle group at the same time! It will last between 30-40 minutes. I look forward to seeing some of you there!

My girls putting in that work on b***y camp night! 🔥🔥

Ladies...looking for a fun, positive, and non-intimidating workout atmosphere? Come see me at Balance Fotness Studio! Message me for details. First class is always free!

When I opened the studio nearly 3 years ago, I had no idea that I would be where I am now. The studio is thriving, I’ve helped so many people to lead healthier lifestyles and have met some of my very best friends. It also led us to the purchase of Omega in Newbern, which has grown exponentially over the last year. And with that growth comes more responsibility and a need for me to be more present at the gym. With that being said, I had to make a decision to channel my focus to the gym completely.

But God doesn’t close a door without opening another, and sometimes that door is opened for someone else. I am SO excited to announce that as of June 1st, the new owner of Balance Fitness Studio - Kerri Williams Reed, ACE Certified Personal Trainer. Kerri has an amazing passion to help others, she has a health and fitness philosophy based on science and individuality. There is no doubt in my mind that she will carry on the studio to be even better than it is now.

Congratulations, Kerri!!! Go make those dreams come true ❤️

Join us for our 8:30am classes on Monday & Wednesday. Keep your evening free for your family and still keep your body healthy & strong!!! Classes are small, all women and are 45 mins or less!

Http://balancefitnessstudio.as.me

Each day you get another chance. Another start. Another first day. Make this week count!

Group classes 3 days each week, morning & evening time slots. All women, small classes, private atmosphere. Learn how to use weights properly in a judgement-free zone.

Book your first class for free using code FREECLASS!

Http://balancefitnessstudio.as.me

Full Body Circuit, Monday’s 8:30am!!
Evening Classes at 5 & 5:30pm

These girls put in the work on this dreary, Monday morning! Weather doesn’t put a stop to those goals 💪🏼

Try your first class for free with code FREECLASS
Balancefitnessstudio.as.me

Let’s talk CALORIES

Scary, right? What are they? How do they work? How many do I need?

Simply put, calories are the measure of energy from food. Everyone has an amount they need daily that’s specific to them. Calories aren’t created equally, depending on the source, but they all do have a value.

When you eat food, your body breaks it down into its most basic state, processing it to eventually turn it into glucose. Glucose is what the body uses for fuel (energy). The body will use what it needs for its processes, normal organ function, daily movements, etc. However, if we consume more than the body needs, the excess calories are stored as body fat. It DOES NOT matter if it’s carbs, fat, or protein. If your body can’t use it at that time, it’s stored as fat. This is where people gain weight. If you’re consuming less than needed, your body will use the food you eat and pull the extra it needs from your fat stores, meaning you’re in a calorie deficit. This is how you lose weight. Eating in a balance of what your body needs is called maintenance calories.

Calorie intake is NOT one size fits all. My husband and I eat different amounts. So do my kids. If we all ate the exact same meals based on my needs, my kids would gain weight, I would maintain, and my husband would possibly lose. How many calories you need in a day is based on your basal metabolic rate, age, activity, goals, gender, medical conditions, weight, etc. SOOO many individual factors play a role! This is why people cannot be grouped together, given all the same meals and expect them all to lose weight. For best results, it needs to be looked at on an individual basis and daily needs calculated, and compared to their current intake, then adjusted based on goals.

Calorie values vary based on the food and what their macronutrient breakdown is. Carbohydrates and proteins are 4 calories per gram. Fat is 9 and alcohol calculates at 7 calories per gram. Fat is the most energy dense of the macronutrients, meaning it has more calories per gram. For instance, peanut butter is thought to be a protein. It is a source of protein, but it’s classified as a fat because the majority of the calories come from fat. Aside from that, the quality of the calories matter as well, from a medical & nutritional standpoint. However, as long as you’re in a calorie deficit you could eat a Snickers bar and a Dr Pepper daily and STILL lose weight. It’s about energy balance and calories in versus calories out. This is why tracking your intake can be very important when it comes to being at the greatest advantage for weight loss.

In the end, remember that everyone’s needs are different, as well as their background and goals. Caloric intake must be viewed individually to yield the best results.

Please drop any questions you may have below or message me privately!

THE MORE YOU KNOW MONDAY!!!

HIIT workouts - let’s rundown a little education on them.

HI stands for High Intensity. Basically, this means balls to the wall for your “work” period. IT is for Interval Training, which means work periods followed by rest periods. HIIT can be utilized to shorten the amount of time you spend in the gym and the amount of time you spend on cardio work. I recommend HIIT be done AFTER your lift, unless your main goal is cardiovascular health. In that case, do your cardio work first. It’s all about goals.

You can adjust your work:rest periods based on your ability. Beginning times would be 15:45, with 15 seconds of work and 45 seconds of rest, followed by 20:40 and then for more advanced 30:30, even up to 45:15 for your highly conditioned athletes. Total workout times can range based on your ability and time available. HIIT is not meant to be a LONG workout. I recommend a max of 20-25 mins with a minimum of 6-10, depending on the individual!

If you can do an exercise quickly, you can utilize it in a HIIT workout. It can be body weight only or you can incorporate equipment such as dumbbells, a kettlebell, jump ropes, battle ropes, slam ball, etc. The exercises you choose can be adjusted to meet your limitations (knee issues, shoulder issues, etc), by avoiding exercises that exacerbate your injuries and to incorporate exercise for those areas that need strengthening.

Keep an eye on your heart rate when doing HIIT, and keep in mind that max heart rate is 220 minus your age. If you hit this area, it’s time for a break.

Utilize stretches and cool down periods after the workout and drink plenty of water.

January is almost over!!! Are you still on track with your health/fitness goals for this year? Have you been hesitant about starting? Commit2Fit may be for you!!

Commit2Fit is a PERSONALIZED 90-day program, based on your goals, preferences, and individual needs.

What do you get?
•2 6-week training plans (home or gym use)
•Daily caloric/protein goals based on YOU
•Weekly check-ins
•Monthly assessments which include weight, measurements, and an overall look at how you’re doing in the program
•Accountability and support
•An opportunity to get 50% of your money back!

Having a qualified & certified fitness professional in your corner makes a difference! I pride myself on educating my clients so that they’re more confident in the gym and in their food choices. I’m an ACE Certified Personal Trainer, ACE Fitness Nutrition Specialist, and a CETI Cancer Exercise Specialist. I will soon be a NASM Certified Nutrition Coach as well. I have countless hours of continuing education under my belt, all to benefit my clients and to increase the quality of the services I provide. I base everything I do on science and you, as an individual. We look at your background, medical history, what has/hasn’t worked for you, as well as your personality, budget, schedule. It is not cookie cutter!

You’ll finish the program with a better understanding of exercise, nutrition, and a boost of confidence in all aspects.

Book your FREE consult here!
Http://balancefitnessstudio.as.me

I have ONE opening for a Private Personal Training client at the studio beginning next week. 2pm on Thursdays.

If this fits your schedule and you’re looking for personalized one-on-one training in a private atmosphere, schedule your free consult today!

Http://balancefitnessstudio.as.me

This may be THE BEST bar ever produced by Built Bar!!! They’re selling out FAST!

Place your order today and use code BALANCE to save $$$!

Builtbar.com

Balance Fitness Studio

*Individualized plans
*Science based practices
*Nutrition/Fitness education for clients
*Free Consultations
*Classes to fit your schedule
*Supportive atmosphere
*Personal Training
*Nutritional Guidance

Balance Fitness Studio Schedule your appointment online Balance Fitness Studio

Gift Certificates make the perfect last minute gift! Make your 2021 healthy & fit 💪🏼❤️

It’s gift certificate season!!! Redeemable for any service I offer at either Balance Fitness Studio or Omega Fitness & Training 💪🏼

Studio is closed this week!

Classes will resume 12/14!

I love this girl. She’s an example of strength, independence and “you can too”. ❤️

Today I checked in with my girl Jessica Rushing Hinson...
the real difference in these two pictures isn’t the 14.25 inches💯👊🏼
It’s the self awareness. The self love. The appreciation I have for the things that make me ME. It’s the way that I leveled up... in self worth. It has nothing to do with the weight around my hips😆... and everything to do with the weight that was in my soul. When you change on the inside, the outside follows suit somehow. It’s like you flip a switch to a whole new person.

When you shed what’s hurting you, beautiful things happen. 💕 if it happens to come through some bicep curls and squats... then so be it.
The Amanda Allen

It’s gift certificate season!!! Redeemable for any service I offer at either Balance Fitness Studio or Omega Fitness & Training 💪🏼

67 Healthy Thanksgiving Recipes that Are Actually Delicious

Here's a list of websites with HEALTHY Thanksgiving Day dishes! You don't have to give up all those comfort foods, but you can change a couple to make things fit into your healthier lifestyle!

http://www.eatingwell.com/recipes/18000/holidays-occasions/thanksgiving/

https://www.delish.com/holiday-recipes/thanksgiving/g3021/healthy-thanksgiving-recipes/

https://www.cookinglight.com/entertaining/holidays-occasions/thanksgiving-healthy-menu-recipes

https://www.foodnetwork.com/thanksgiving/photos/healthy-thanksgiving-recipes

https://www.epicurious.com/recipes-menus/healthy-thanksgiving-recipes-that-are-delicious-gallery

67 Healthy Thanksgiving Recipes that Are Actually Delicious From appetizers to salads, turkey to dessert, we have an entire healthy Thanksgiving menu covered.

An extremely accurate depiction of the fitness industry from Bret Contreras PhD

The fitness industry preys on the uneducated. They prey on the fact that we are a society searching for instant gratification and that cost doesn’t matter when you’re in search of the “magic fitness pill”.

News Flash!!! 🚨 🚨 It doesn’t exist!! You have to put in the work. You must educate yourself. You must do your due diligence in selecting who you take health and fitness advice from - especially when you’re paying for it.

Go to the person who treats you as an individual with specific needs & requirements- because that’s what you are! Everyone has different goals, needs, abilities, and limitations.

Many things on the left can be utilized PROPERLY, under the guidance of a fitness professional. Some are tools. But you still need to be taught how to use them to your advantage. Some are gimmicks - money makers. The people who push those aren’t out to help you - they’re out for your money. Learn how to discern fact from fiction in fitness. You’ll be better off, and so will your bank account.