Find your own way: Rebecca’s #TransformationTuesday story

Find your own way: Rebecca’s #TransformationTuesday story

I started working with Well-balanced Nutrition because…

I needed guidance on nutrition to help me meet the physical demands of my job and personal goals. As a hybrid athlete, I am constantly training in a variety of formats; from powerlifting to triathlon/marathon training, as well as teaching group fitness classes. I was also seeking help with weight loss and because I have a history of eating disorders and crash dieting and I wanted support to achieve my goals in a healthy, sustainable way. 

I knew I was on track when…

I was seeing a difference in my body composition. My weight fluctuates so even if my weight was down, I didn’t use the scale as the only measure of success. That being said, my body was (and still is!) feeling good and I was happy and comfortable with how I felt in my skin. I liked how my clothes were fitting and how my body was performing. I didn’t feel like I was carrying extra weight anymore and I also felt in control of my eating habits.

I’m still human and learned when I get off track I …

I have resources and support to help get me back on track. I no longer beat myself up for having slip ups but instead, acknowledge them, and move on.

The best strategy/technique I have learned on my well-balanced journey is…

Tracking my intake and using the HALT method when I get “snacky”.  I use an app on my phone and it has been crucial for me. If I do not track my food intake, that is when I turn into a bottomless pit and overeat. It helps keep me accountable and it has taught me a great deal of discipline, in a good way. I feel like I have control. Along with that, the HALT method (Hungry, angry, lonely, tired) has taught me to pay attention to how my body is feeling. If there was a way to throw a “B” in there for BORED, that was certainly a big reason for why I would over eat. Learning to supplement those emotions with something other than food was a big help for me!

I really want the tribe to know…

There is no one RIGHT way to do something. Everybody is going to find something that works for them and that’s what matters. If you want to go paleo and eat clean, more power to you. If you are like me and find that tracking macros fits your lifestyle, then get down with your bad self! I want everyone to know that every BODY has different needs and different approaches to achieving success. Don’t worry about what everyone else is doing and find something that works for you. 

Are you ready to make a transformation like Rebecca? Contact us today to set up your own personal wellness adventure.  

3 healthy leadership tips for a more motivated team

3 healthy leadership tips for a more motivated team

Monday, May 1, 2017

Like many of you, Christina is a busy professional who is in a position of leadership. She was a pretty healthy gal before she started coming to see me, but she wanted to do even better, especially as a leader in the office. Her wellness WINS are highlighted below. Her story is a reminder of how our behaviors not only impact our own lives but also those with whom we work. 

Making self-care a priority

Christina hates running but she found that training for a 5K and 10K race last year kept her inspired to exercise consistently. She pushed herself because she knew being active was important for her health. To fuel her life she enjoys healthy vegetarian foods. She especially loves anything with chickpeas and fresh vegetables.

Inspiring and encouraging others

Not only do Christina’s coworkers notice and get inspired by her healthy meals she brings from home every day but they also see her taking an active role on the employee wellness team. Plus, after enjoying a fun well-balanced walking session with me around downtown Durham, she incorporated walking meetings with her staff. How fun is that!?

She also cares about her friends and encourages them to adopt healthy habits. One example includes suggesting busy professional friends invest in a meal delivery service, which can make it easier to prepare fresh and well-balanced meals at home. Click here if a meal delivery service sound interesting to you.

Now it’s your turn.

A healthy and happy team is a more motivated and productive team. Here are 3 healthy leadership tips we can all learn from Christina.

  1. Lead by example – It starts with you. Christina found an exercise strategy that worked for her. She also packs her lunch with leftovers and keeps healthy balanced options in her desk, like that can of chickpeas :-P. 
  2. Make it fun and do what you can – Would you rather sit windowless office for meetings or enjoy some sunshine? Take your team out for a walk like Christina or break up your long meeting with a fun mini activity break. It does not need to be a sweat session, just let everyone get up or get out and move their bodies. 
  3. Provide/create a nurturing environment– Donuts and candy dishes look fun but often leave people feeling guilty or sluggish after the sugar buzz wears off. Do you have sliced veggies and a fruit for an easy colorful side dish with lunch or dinner? To live healthy and happy we need to set ourselves (and others) up for success, y’all. Check out Kristen’s blog for a few more ideas.

Food for thought 

We have an opportunity to positively impact those around us, whether it’s our family, friends or coworkers. How are you leading yourself and others to healthy habits?

Which healthy leadership strategy are you already rocking?! Let us know in comments below or give a shout out to the healthy role model in your life!


Lucy’s Friday Favorites!

Lucy’s Friday Favorites!

Friday, January 27, 2017

Favorite hiking trail in the triangle: Company Mill Loop at Umstead Park Screen Shot 2017-01-27 at 5.53.57 PM

If you’ve been following, you already know I’m addicted to walking, hiking, and playing in the woods! It’s probably my favorite pastime and often where I get inspired to write these lovely blog posts. About 7 years ago I was introduced to Umstead State Park and quickly adopted the Company Mill Loop as my “training hike” for backpacking excursions. This trail is moderate in difficulty with some beautiful views along the water. The entire loop is 5.8 miles, so be sure to bring plenty of water and maybe a well-balanced snack. 

Screen Shot 2017-01-27 at 5.29.24 PMNew Favorite app: Happy Scale

I have to admit something, I’m not really an app person; however, this one is worth sharing! A wonderful client of mine brought it to my attention and here’s why does what they say about their free product:  

“Happy Scale will use fancy math behind the scenes to give you insights into how quickly you’re losing weight and when you’ll achieve your goals!

Also, you know that feeling of disappointment when you step on the scale and discover that in spite of how hard you worked, your weight barely changed? Well, Happy Scale will help you change your relationship with the scale because you’ll see your trend line moving down, slowly but surely, even when your scale won’t budge.”

We already know one of the easiest things you can do for weight loss is to step on the scale daily. Now you can add Happy Scale to your toolbox! 

Favorite whole grain: quinoa! 

Quinoa is my favorite no-plan-nutritious-meal base. I make a quinoa bowl by heating the pre-made whole grain and topping it with whatever leftover or steamer veggies are in the freezer. Then comes the protein! That may be a piece of fish, 2 fried eggs, chicken, or cheese.  

Favorite quinoa recipe: A Delicious Kale-Quinoa Bowl in 20-minutesScreen Shot 2017-01-27 at 5.43.18 PM

This vegetable-lover dish can be enjoyed by the meat eaters in your family as a nutrient-packed side dish to accompany any baked, grilled, or slow-cooked creation.


Photo credit: Izy Hossack of Top with Cinnamon

The Miracle Medicine You Need to Know About and How to Make a Habit Stick

The Miracle Medicine You Need to Know About and How to Make a Habit Stick

Do you know about this SIMPLE way of improving your overall well-being? There is one medicine that when taken regularly is proven to…

  • Be an effective antidepressant in mild to moderate cases of depression
  • Protect an aging brain against memory loss and dementia
  • Defend your heart against heart disease and stroke
  • Lower your bad (LDL) cholesterol while increasing good (HDL) cholesterol
  • Keep your blood pressure in check
  • Slash your risk of diabetes, asthma and some cancers
  • Increase bone density and help prevent osteoporosis
  • Support Vitamin D levels
  • Boost your circulation and increase oxygen supply to the brain
  • Increase muscle mass and tone
  • Burn more calories

Now you might expect this medicine to cost you a fortune. I hate to tell you this but insurance does not cover it at this time. Lucky for you and me… this medicine doesn’t cost a thing.

walkingSo what is this medicine?

Walking. That’s right. The simple act of putting one foot in front of the other is proven to improve our well-being in many, many ways. All those benefits sound great, right!? So, why aren’t we all hitting the pavement more often? Although it requires no equipment or gym membership, walking just isn’t as easy as swallowing a pill. It takes a little more effort. That’s why I am sharing Peggy’s story with you today.

For her, walking went from a chore to “I can do more!’

Peggy was noticing that her weight was starting to creep up and results from a recent doctor’s visit prompted her to think about incorporating exercise into her days. She had tried going to the gym, taking group exercise classes, and doing exercise at home on her own. Nothing seemed to stick. She knew that exercise would help her cut back on medications, but it was always such a chore.

Then she made it a goal to walk one mile outdoors most days of the week. Sometimes she would think to herself, ‘if I can’t walk a mile, I might as well not walk at all.’ She didn’t realize it then, but this was a limiting belief that was getting in her way. One day she had a “lightbulb moment” when she read this quote: “It doesn’t matter how slow you go, as long as you do not stop.” It was then that she realized if she were to make walking a regular habit, she would need to do it nearly every day, even if her walk was short. She started walking 15 minutes at first and built her way up to 30-40 minutes most days of the week. Ten weeks later, walking is part of her routine, and she doesn’t feel right without her morning stroll.

mom“The first 2 weeks were the hardest. It wasn’t easy to get out there and get going. But once I started walking, I would feel the benefits and that motivated me to continue. Some days, I surprise myself. I’ll get out there for a short walk but then I end up going further then I planned! So to others I would say, “It’s okay to start small.” Just get out and be consistent. – Peggy Cole


Food for Thought

The moral of her story is this: You need to build momentum to make a new habit stick. The only way to build momentum is to get out there and go  – no matter how slow, how short or how sloppy the result. Simply get out there consistently. Once you’ve done it a few times, you’ll feel motivated to keep going and before you know it you’ve built a habit.


5 Steps to Workout Success!

5 Steps to Workout Success!

If you are persistent, you will get it. If you are consistent, you will keep it.

I spend my spare time at the YMCA of Durham or Chapel Hill. I like to tell people if I’m not outside playing in the woods, I prefer to be playing at the YMCA. 

Given my regular presence at the Y, I have the opportunity to see and get to know other people that workout there too. Some of you might remember Bendy Al, who typically works out between  1 – 3 PM. Then there are the highly motivated morning folks getting their sweat on between 5:30 – 8 AM – y’all are crazy and I love it! Not surprisingly, there’s quite the rush around 5 PM for people coming in after work. 

If we’ve learned nothing else about making habits over the last 6 weeks, we know the most important part of establishing a habit is consistency. The people that regularly include exercise are the ones that show up around the same time at least a few days per week.  

Steps to workout success 

Step 1

Identify your energy peak zone – Do you feel energized in the morning or afternoon? What’s your most productive hours of the day?

Step 2

Pick together or flying solo – Decide if you enjoy exercising with a friend, in a group or prefer to use it as your “me time” to listen to some jams and zone out. 

Step 3

Decide inside or outside – Some people are highly unmotivated to go to the gym but really enjoy walking in the park or around their neighborhood. That counts too! There are plenty of hiking trails around these parts in North Carolina to explore. 

Step 4

Put it on your calendar – Most appointments we put on the calendar become priory. Take a look at yours and find a time to schedule the workouts. 

Step 5

Track your awesomeness! My secret reward at the end of the day is to check my iPhone health apps and see how many steps I got that day. If it’s less than 10,000 I can usually take a walk around the block to get there. Maybe you have a Fitbit to keep you motivated? Or perhaps you’d prefer to track based on how your clothes fit or how much weight you can bench press now versus 3 months ago. 

Food for thought: 

You can’t wish or hope your way into regular exercise or a fit body.

Using the steps above you can create your ideal workout plan and make it happen! 

Recipe of the Week: Mason Jar Greek Chicken Salad

It’s moving week!!! (I’m not going far, just back towards SouthPoint)

That means I’m going to need some easy grab-and-go meals. These mason jar salads can be prepared at the start of the week and will stay fresh 5-7 days in the fridge. 

This week’s recipe, How to Make Greek Chicken Mason Jar Salad is brought to you by and

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