Body in Balance MN

Best Therapeutic Massage and Bodywork: injury treatment and prevention with relaxing massage for stress release


Bone Density and Exercise - new research

Posted by Katrina Koller on February 10, 2013 at 3:45 PM Comments comments (0)

When it comes to exercise and building strong bones - it turns out not all exercise is alike.  This article explains why:

Peak 8 - if you are serious about getting fit

Posted by Katrina Koller on January 10, 2012 at 7:05 PM Comments comments (0)

Peak 8 is 1) simple, 2) doesn't require any equipment or even a gym, and 3) fast (20 min). It can be done by anyone (assuming you have your Dr's approval if you are being treated for a health condition).  The best reason to explore Peak 8 though is for it's numerous health benefits:  New studies show stimulates natural growth hormones in your body, increases metabolism, helps you reduce fat while increasing lean muscle mass, reduces cholersteral levels etc.  NOTE start with 20 min. once a week and work your way up to 3 if you are new to HIIT (high intensity interval training)!!  This is a powerful workout if done properly. 

Check out the Youtube video:

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Can a higher protein diet help you lose weight?

Posted by Katrina Koller on January 9, 2012 at 2:00 AM Comments comments (0)

Studies show that protein intake is key to building lean muscle mass.  This was reported in not just any magazine, but the Journal of the American Medical Association.

"....As reported in this month’s Journal of the American Medical Association, eating a low-protein diet (5 percent of calories from protein) causes the body to lose more lean body tissue compared to a normal (15 percent) or a high-protein diet (26 percent)...."  To ready full article, click on the link:

Maintaining Healthy Soft Tissue

Posted by Katrina Koller on January 1, 2012 at 3:30 PM Comments comments (0)

After helping clients to restore the health and balance of their soft tissue, the next important question that comes up is often related to maintaince.  Scheduling a massage proactively or before pain and stiffness becomes compensatory (and difficult to manage) is key.  Postural awareness, stretching and a solid fitness plan are equally important in maintaining healthy soft tissue.  An ideal time to start a stretching and fitness program is after a massage or series of massage sessions.  Here are some things to consider:

1) Any mix of strength, cardiovascular and flexibility/stability/balance training will help you build lean muscle mass, improve the health of your soft tissue, reduce stress and increase your energy levels. Does your routine provide a good mix of all of these?

2) Functionality: is your fitness activity helping you to function with more energy, less tension, and less pain in your work or daily activities? Does it challenge you appropriately and allow you to improve your strength, stamina, mood and pain/stiffness levels in your work and daily activities?

3) Scheduling: is scheduling a factor in your ability to committ ? Are you and/or your exercise partners keeping committments? If not, perhaps it's time to re-prioritize.

4) Convenience: can exercise be squeezed into your day and lift you up wrather than drag you down?  If not, it's time to get creative.

5) Social , "fun factor" or "zen factor":  does the activity meet your need to escape, be with friends/family or be inspired by a group or trainer?  These are important motivating factors.

6) Pain/ injury risk:  do you have injuries or conditions to work around? How supportive is your trainer/ activity / environment?

7) Nutritional Support: is your fitness plan supported by proper pre-workout and post work-out nutrition and a balanced healthy diet?  Nutrition can not only affect your performance and energy levels, but it can definitely play a role with pain, inflammation and stress levels in the body.