The BLAST900 Life

All New BLAST900 Blog!

Tue, 26 Mar 2013 10:14:25 -0400

We’ve out grown our Tumblr blog!

Please visit us at our new home www.blast900.com/blog

No matter what we throw at Katy, she’s not only up for the...

Tue, 19 Feb 2013 10:23:00 -0500

No matter what we throw at Katy, she’s not only up for the challenge, but she makes it look so easy!

You might have seen Katy if you frequent the 4pm classes. If not, you can catch her everyday now at BLAST. We are so happy to have this Bad-Ass BLASTER joining our management team!

“I’m so excited to be here and have a job working for a brand I am so passionate about!”

Pop your head into her office to say hi, introduce yourself, and ask questions. The woman LIVES the BLASTLife!

You can also email her: katykellner@BLAST900.com.

SO MANY REASONS NOT TO “SAVE UP” AND STARVE TO...

Thu, 14 Feb 2013 09:55:00 -0500

SO MANY REASONS NOT TO “SAVE UP” AND STARVE TO INDULGE ON DINNER TONIGHT!

I myself have said and hear from others countless times, “I’m not eating so I can go out to [fill in indulgent restaurant here] tonight.” Well, even though it sounds good and the numbers even out, famine now doesn’t mean you can or should feast later for several reasons:

By not keeping your metabolism in motion, you slow it down AND store everything as fat! Going long periods of time without eating you will start to produce cortisol which will cause you to store everything from that meal as fat so it’s better to keep your metabolism revved up so that you will metabolize that meal more efficiently.
Your blood sugar will drop drastically and you’re not going to feel good or act appropriately. Your productivity will suffer as well.
If you’re hungry all day, you’re more likely to eat even MORE at dinner.

Of course our nutritionist Hilary King has some suggestions for you!

Exercise regularly at least an hour a day to keep your metabolism in high gear.
Eat complete meals of lean protein, complex carbs, and good fats so you’re satisfied without snacking.
Have a healthy snack (that includes protein, carbs, and fat) 30 minutes before you go out to dinner so you don’t get hungry waiting for dinner and inhale the bread.
Cheat on salty and fatty foods instead of sweets. The more sweets you eat, the more you will crave them.
Choose a protein you’ll enjoy and limit bad side dishes (you know what we’re talking about).
Eat some veggies (NOT STARCH) with dinner to slow down the absorption of alcohol and sugar into your blood stream.
Opt for red wine or clear alcohols without juice mixers as your beverage.

Basically, if you maintain a healthy and balanced diet, train your body to burn fat, and limit simple sugars, you can splurge without starving yourself or feeling guilty.

We’re all loving gel manicures right now, but a few...

Tue, 12 Feb 2013 10:34:00 -0500

We’re all loving gel manicures right now, but a few questions remain.

1. What is the best brand?

2. Is it as bad for our health as we think it might be?

As a girl who can’t keep a manicure for longer than 4 days, I was really excited about gel with its promise of no-chipping for two weeks.

My first experience with gel polish ended the day after I had it applied when it all peeled off. You can understand I was a cynic for a while. However, as the market grew, I figured I should give it another shot at a new salon. I lucked into having a very meticulous esthetician (Traci at Trina’s Nail Salon in Buckhead, $25) give me a fabulous manicure that lasted the two weeks the gel polish promises! Since then, I’ve been a gel junkie and have tried all the brands with a couple different girls at Trina’s salon.

So far I’ve tried: Shellac, Gellish, Voss, and OPI. I’ve heard about: Akzentz, Bio Sculpture Color Gel, CalGel, Dashing Diva Gelife, IBD, the list goes on. For more on brands, go here.

What I’ve found is that it’s not the brand of polish that matters, but who tends to your cuticles and how they apply the polish.

Your cuticles must be pushed and cut back as far as possible. When they grow back to the edge of the polish, they push against it, causing the polish to peel up. Also, if the polish is applied over your cuticles, your mani doesn’t stand a chance. So you’ve got to run the gamut of estheticians before you find the right one. Then choose your polish on color not brand.

Wait, there’s more.

After getting a few gel manicures I started to think, “this can’t be good for my nails.” Kind of like the hair extensions that made my hair thick and beautiful…until I took them out. In a gel manicure, they buff off the enamel of the nail, apply chemicals to replace it, and then bake it dry almost instantly with UV light. Ugh. If you want to read about the effects of the chemicals, click here. It seems the one we need to look out for is BHA, butylated hydroxyanisol, which is a “cancer-causing agent.” The UV light is pretty self-explanatory.

I never get to the part where I have to soak it off, which dries out your nail bed. I find peeling it off to be a great distraction while sitting in horrific Atlanta traffic. (I’m sure that’s bad for your nail bed too.) I let my nails rest a week before returning to Trina’s for more gel. It’s really the only thing that has ever worked for my nails. I’m thinking about wearing finger-less gloves from now on to protect my hands. As for the BHA, I’m just hoping it gets fried in the baking process.

And you? Now that you know the facts, will you continue to get gel manicures?

Are we really in too big of a hurry to stretch after class or...

Mon, 11 Feb 2013 10:35:40 -0500

Are we really in too big of a hurry to stretch after class or your workout? Come on…be honest!

If you think about it, you only need 7 minutes to stretch.

According to Rich and numerous studies, unless you hold a stretch for 30 seconds, you aren’t getting the full benefit of it.

So, for a bare minimum, you can do 30 seconds each side for a total of 1 minute per stretch to knock out:

Quads
Hamstrings
Hip Flexor (shown above by BLASTER Mary)
Glutes
Chest
Triceps
Back twist

The time we spend stretching will pay dividends in the long run. Tony Horton (the face of P90x) says, “if your flexibility is bad now, it’s only going to get worse as time passes.” That’s his pitch for EVERYONE to do yoga, and you can’t really argue with it. The least we can do is stretch, right?!

I have been doing blast for about a month now and am struggling with shin splints. Everytime I hit a big hill interval and go back to the floor my legs are shot and aching so bad. Help!!!

Wed, 30 Jan 2013 11:14:00 -0500

We’re sorry to hear that!

The connective tissue running from your shin to the arch of your foot is probably not used to the strain of uphill running. You need to make sure you are striking the tread on the front of your foot, not the heel. Gradually, you will strengthen the tendons running through your shin. If your legs are aching after every steep incline block, try lowering the incline 3%-6% less than what the instructor says.

The primary cause of shin splints is not having proper footwear. The support underneath the arch of your shoe needs to be fitted properly for your specific arch.

There are several different “types” of supported shoes – Neutral, Stability, Racer, etc. There are several shoe stores in Atlanta (Peachtree Runner is right up Roswell Road just north of Piedmont) that will take a look at your foot strike, arch, and running pattern. They then tell you what type of shoe is ideal for your foot. You don’t have to buy the shoes from that store. You just need to know what “type” of shoe you need!

Let us know if you need any additional help!

— Rich Shaw, Fitness Director

Did you know that lactose is sugar? It’s a naturally...

Thu, 17 Jan 2013 09:13:14 -0500

Did you know that lactose is sugar? It’s a naturally occurring sugar in milk, but there is a lot of lactose in milk; as much as 12g in one cup of 2% milk.

So if milk is high in sugar then it’s not the best addition for cereal, which is all carbs. A Venti vanilla latte is also not smart. WHY? Because if you’re balancing your meals you need to get your carbs from fiber not sugar. If you’ve consumed all of your carbs with milk, then you’re going to miss out on fiber.

Yikes, this sounds tough! How can you balance your meals without sacrificing the things you love?

Hillary has all your answers and is going to share them with you - FOR FREE!

Train your metabolism to speed up
Stop counting calories
Work out less to burn more fat
Make a lifestyle change, not a quick fix

Dates and times for the seminar in January:

Monday, January 21 @ Buckhead Studio, 1pm
Tuesday, January 22, @ Buckhead Studio, 1:15pm
Wednesday, January 23, @ Lululemon Buckhead, 7:30pm
Thursday, Janyary 24, @ Dunwoody Studio, 11am
Saturday, January 26, @ Dunwoody Studio 11:30 am

You can sign up here!

Love Mary’s recipe for home-made granola. She uses...

Mon, 14 Jan 2013 10:01:18 -0500

Love Mary’s recipe for home-made granola. She uses coconut oil and minimal sugar. It’s a great topping for your greek yogurt. Remember, just a sprinkle!

@MaryRambin:

I made home-made and HEALTHY granola. Click here for the recipe!

As a physical and mental challenge for you runners, we do a lot...

Mon, 14 Jan 2013 09:01:18 -0500

As a physical and mental challenge for you runners, we do a lot of walking up steep inclines in class. So, we see a lot of you compensating your form when the climbs get intense.

That’s not good!

In this video, Rich shows you the proper form to make an incline walk effective AND safe.

Boys BLAST too. See! Check out Charles gettin’ down with...

Thu, 10 Jan 2013 10:10:07 -0500

Boys BLAST too. See!

Check out Charles gettin’ down with his bad self in the back :)

Eat for two, BLAST for two! It’s totally safe to exercise...

Wed, 09 Jan 2013 09:10:00 -0500

Eat for two, BLAST for two! It’s totally safe to exercise while you’re pregnant. Obviously crunches are out of the question, but you can do most of the exercises.

According to BabyCenter.com:

Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby’s born.

The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.

The article goes on to list the best kinds of exercises for pregnant women:

Cardiovascular work
Swimming
Low-impact Aerobics
Weight training
Stretching
Yoga
Dancing

You knock out 4 out of 7 in one BLAST class :)

Here is a great recipe to add to your New Year’s...

Tue, 08 Jan 2013 10:10:00 -0500

Here is a great recipe to add to your New Year’s Resolution menu!

Zucchini Rolls with Blackberry Compote

from Chef Corey Shoemaker at Enchantment Resort in Sedona (see a review of the fabulous destination here)

4 each zucchini, sliced lengthwise on a mandolin
1 cup red quinoa, cooked and cooled
1 cup yellow quinoa, cooked and cooled
1 each onion, diced
2 each carrot, diced
2 each granny smith apple, diced
¼ cup cherries, dry
¼ cup maple syrup
1 tsp cumin
1 tsp garlic, chop
Salt and pepper to taste

1. Place sliced zucchini on a sheet tray bake for 5 min. until soft in 350 deg oven.

2. Sauté onion, celery, carrot and apple until soft then add to the cooked and cooled quinoa.

3. Add cherries, garlic and syrup.

4. Season.

5. Place sliced, cooled zucchini on a sheet of plastic wrap overlapping the slices to form a base.

6. Fill base sheet with quinoa mix and roll slices up wrapping in the plastic to seal into the roll with about a 2” diameter.

7. Chill, cut into 2 “ pieces and heat to order.

8. Serve over sautéed spinach with black berry compote.

Blackberry Compote

2 pint fresh blackberries
1 onion, caramelized
¼ cup raw sugar
1/3 cup 25 yr old balsamic
Salt and pepper to taste

1. Toss berries in the sugar to coat.

2. Combine onions and berries, cook until soft.

3. Add balsamic and reduce by 1/3.

4. Cool, blend and strain.

If you don’t make this compote, you can sub with a simple balsamic reduction. Maybe add some blackberry jam to it!

We know what you’re up to after 5. Just remember your...

Tue, 08 Jan 2013 08:41:35 -0500

We know what you’re up to after 5. Just remember your health is not your job from 9-5, it’s your life! Whatever road you choose, we are here for you :)

Are you a heel striker? Toe striker? Let’s hope...

Mon, 17 Dec 2012 09:38:45 -0500

Are you a heel striker? Toe striker? Let’s hope not!

Running is an innate activity and a huge part of BLAST. But most of us don’t actually know the proper way to do it to make the workout effective and safe for your body.

In the video, Nicole explains the basics of proper form. If you need to change your running form, make sure to ask an instructor in class to show you first. It takes time to make the transition, so be patient and keep at it. It’s important!!

In Hilary’s list of holiday survival tips, she mentioned...

Thu, 13 Dec 2012 08:48:00 -0500

In Hilary’s list of holiday survival tips, she mentioned making meals and snacks ahead of time so you can eat them quickly when you’re in a festive frenzy. This recipe below fits that bill as well as being a great source for lean protein (which will keep you full and energized throughout the day).

Subtract the spicy and it also looks like a great option for kids!

Spicy Turkey Meatloaf Muffins!!

from Nicole Launders

Prep Time : 10 min
Cooking Time : 45 min
Number of Servings : 12

Ingredients

2 packs Jenni-0 Extra Lean Ground Turkey
1 cup dry quick cook oatmeal
3 Egg Whites
1 1/2 cups red onion (diced)
1 1/2 cups zucchini (shredded or diced)
1 - 2 Jalapeños
2 garlic cloves or 1 tbsp. garlic powder
2 tbsp. yellow mustard
2 tsp. ground cayenne pepper
1 tsp. cumin
1 tsp. thyme
Salt and pepper to taste
Optional: any veggies you want!

Directions:

Preheat oven to 375*

Spray a 12 cup muffin pan with cooking spray and place to the side.

Mix all dry ingredients together. I like to place the oats in a food processor for a second or two.

Next dice the onions, jalapeños, and garlic. Shred your zucchini using a cheese grater. You can really add any veggies you like, spinach is very good in this recipe!

In a large bowl, combined the turkey, eggs, veggies and mustard.

Add in your dry ingredients and mix well.

Make 12 muffins that are slightly smaller than a baseball and place directly into muffin pan. Sprinkle with cayenne pepper if you like a little spice!!!!

Bake for 45 min or until the inside is no longer pink and Enjoy!!!

Nutritional Information : serving size 1 muffin

Calories : 140

Total Fat : 2 g

Sat Fat : 1 g

Carbs : 8 g

Protein : 24 g

No Mer! No! Lol. Multi-tasking #fail

Wed, 12 Dec 2012 15:25:53 -0500

No Mer! No! Lol. Multi-tasking #fail

Hilary says you CAN have fun and still be healthy over the...

Wed, 12 Dec 2012 12:38:19 -0500

Hilary says you CAN have fun and still be healthy over the holidays. Here are her tips for survival:

Before the Parties

Do NOT skip meals!! You know when people say, “Oh I’m not eating lunch because I’ve got this party tonight, and I know I’ll eat there!” WRONG! Do NOT go to the party hungry. Try eating something before hand like a think thin bar so that you don’t go in hungry!

At the Parties

Do NOT hover around the food table. Get a small plate, put what you want on it, and walk away! Work the room, talk to people—focus on the company rather than the food.

Put protein on your plate FIRST!! Start with protein and then move to rich vibrant colors.
Rather than loading your plate the first time, put a little on, and if you want more later, you can always go back.
Be picky!! Passed hors d’oeuvres are small, but they add up FAST. To avoid eating 2,000 calories worth of cheese puffs, limit yourself to 3 you love—if you can, pass on the crab cakes and other fried fare.
If you’re at a sit-down dinner party, cut your first helping in half. That way, you can enjoy seconds (and your host or hostess will feel good about that), and the total amount of food you eat will be about the same as a normal-size portion.

Be Smart About Alcohol

Keep your calories and your buzz under control!

A single shot of vodka, gin, or rum with club or diet soda and a squeeze of lime is about 100 calories.
Low-cal options like light beer or wine have fewer than 150 calories per serving. They’re perfect if you sip one all night.
If you’re the type to make several trips to the bar (no judgments!), ask the bartender to fill your glass halfway each time to keep your total intake down.
Champagne or pink Prosecco are both great options. Not only are they low on the calorie chart—80 to 120 per glass—but you’re more likely to sip rather than guzzle.

Holiday Shopping Snack Attack

Ohhhh the mall food court! All of the gift decisions you face at the mall will make you more vulnerable to temptation at the food court so keep things in your purse.

Pack Snacks! 30 pistachios or 24 almonds in a Ziploc bag with two dried plums or apricots, or even some turkey jerky or a snack bar like Think Thin—get protein—it’ll keep you full.

Holiday Special Treats

Why are we such suckers for holiday desserts? The scarcity theory: things we think are in limited supply, are more desirable to us than non-scarce items.

Holiday-themed coffee drinks and sweets are often more caloric than regular ones, so stick to the basics: add your own cinnamon to your every day coffee or drizzle your own vanilla or peppermint extract.

Fast Food At Home

We get it, you’re busy! This means less time to prepare meals, so you may be tempted to eat at the drive through for convenience.

Making recipes in advance that you can store in the freezer to reheat for dinner on busy evenings. I will post plenty this week. Click here to see them.
Crock pot dinners are another good option for protein then just add steamed veggies.

Get your Protein Early

Eat a protein-based breakfast. Healthy proteins and good fats will give you an energy boost in the morning and prevent cravings later in the day.

Try a whole boiled egg or some salmon with avocado instead of cereal or toast.
Use nut butter like almond butter on Ezekiel or gluten free toast.

Not tomorrow not next week now is the time make it happen!...

Tue, 11 Dec 2012 16:56:29 -0500

Not tomorrow not next week now is the time make it happen! #truedat #noregrets #motivated #inspiration #inspiration #instafit #igdaily #instadaily #instadaily #discipline #instagramhub #tweegram #instagood #blastlife #blast900 (at BLAST900)

Just because you’re crazed by the holiday or you’re...

Tue, 11 Dec 2012 09:01:08 -0500

Just because you’re crazed by the holiday or you’re traveling doesn’t mean you should/can/make excuses to give up exercising. We know it can be challenging to get to the gym so Bri has made this video of warm up exercises to get your body and mind motivated to do something active.

This video follows our post from last week about the importance of warming up. Warming up makes the workout much less painful for several reasons.

So don’t listen to your excuses, watch the video, and get moving!

You asked, we answered! Xpress classes coming to you in...

Mon, 10 Dec 2012 09:35:33 -0500

You asked, we answered! Xpress classes coming to you in Buckhead. Just imagine the intensity!!! Woohoo.

Tomorrow’s 45 minute classes will be circuit and the rest of the week they’ll be regular classes. Here’s how it breaks down:

Mon 12pm
Tues, Thurs 7am, 12pm
Saturday at 10:45

We have MORE answers to your requests coming soon! (Hint: unlimited affordable monthly packages!)