Why tailoring your plate is essential to reach your goals

We don’t believe nutrition should be a “one-size-fits-all” approach. And heres why:

In a world inundated with diet fads and "miracle" fitness regimes, it can be easy to forget that each of our bodies is a unique entity, craving a personalized approach to health and wellbeing. One of the foundational aspects of our wellness journeys is understanding that the food we consume isn't just fuel - it's the fine-tuned nourishment that can propel us towards achieving our individualized goals. It's all about building our plates with intention, care, and an awareness of our personal goals.

Lets get right into the concept of tailoring your nutrition and fitness plan to suit your specific goals. Our new series, “24/7 Maintain” focuses on building consistent, sustainable habits, and customizing our nutrition to meet our needs.

Here are 3 of the top goals we see, and how to approach them:

Goal 1: Weight Loss

Initiating a weight loss journey requires a well-strategized plan. At BBH, we recommend starting with a two-week reset period where you indulge in our specially designed. Simple Plan for Fat Loss, complemented by low-intensity exercises. This period is critical to prepare your body and mind for the transformative journey ahead.

But remember, you are not alone in this. Our seasoned coaches are just a call away, ready to assist you in determining the appropriate caloric range, thus helping you choose a meal plan that aligns with your objectives from our treasure trove in the Nutrition Corner. If you are a BBH Fit subscriber, you can Schedule your free 15 min call HERE to discuss which meal plan might be the best one to start with!

Here is one of our favorite light meals (but not light on flavor!):

Goal 2: Losing Fat and Building Muscle

For those with an eye on sculpting a physique that is not only lean but also muscular, we have a perfect roadmap for you. Our Master Meal Plan or other high-protein meal plans are your best allies in this endeavor. The golden rule here is to prioritize a diet that includes 1.5 grams of protein per kilogram of your body weight, ensuring your muscles receive the optimum nourishment to grow and thrive. Here is one of our favorite high protein recipes:

Goal 3: Unleashing a Vibrant and Energetic You!

Wellbeing is not always about weight loss or muscle gain; sometimes, it's about nurturing a state of existence where you feel energized & vibrant. At BBH, we have curated meal plans that are not just nutritious but are designed to inject vibrancy into your life. Choose a plan that adds a sparkle of joy and ease to your daily routine, and watch yourself blossom into a more energetic version of yourself. Here is one of our favorite fresh, Fall salad recipes:

Getting Started: Your First Step Towards Transformation

Eager to set the wheels in motion? Your first port of call is our "Start Here" document, a comprehensive guide that helps you select the nutrition plan best suited to your unique goals. And hold your horses, because this fall, we are upping the ante with the introduction of brand new meal plans and recipes. Exclusive to our BBH Fit members, we are rolling out specific nutrition goals that promise a tailored approach to achieving your aspirations.

Get in touch with any questions you might have. If you haven’t already scheduled your FREE 15 MIN call, schedule it HERE!

Maintain Your Fitness: Here's What It Looks Like....

Vibrant Vitality 24/7 with BBH Fit!

It’s here! The final phase of our exclusive BBH Fit programming - The 24/7 “Maintain” initiative! It's not just a fitness regime; it's your secret ingredient to consistency & vibrancy all year round!

Tailor-Made Consultations

We believe that the first step towards a successful fitness journey is planning. Schedule a 15-minute consultation with your BBH trainer to personalize your goals in the BBH coaching app, and together, let’s pick a training program and meal guide that perfectly aligns with your objectives. No more "one size fits all"; it’s time for a fitness plan that is as unique as you are!

Schedule your free 15 min call HERE!

The Dynamic 24/7 Maintain Weekly Workout Schedule

Experience a workout regimen that adapts with you. Our 24/7 Maintain weekly workout schedule brings a balanced amalgamation of strength workouts, conditioning exercises, and mobility/recovery drills updated every week. Or, feel free to choose a workout program that fits your goals even better. Say goodbye to fitness plateaus and hello to never-ending progress!

Smart Tracking

Our coaching app is your virtual fitness companion, helping you track movement, nutrition, and body composition on a weekly basis. This smart tracking ensures you stay informed and always move towards your goals, week after week.

Community Engagement

Engage with the vibrant BBH community, a space where motivation meets camaraderie. Share your success stories, handy tips, or even your struggles on the coaching app feed. Together, let’s foster a community that encourages each member to strive for more.

Building Your Accountability Circle

In the world of fitness, accountability is everything. At BBH, we empower you to construct your accountability circle where you are the chief motivator. From asking insightful questions to sharing your progress, create a vibrant circle of encouragement and positivity with your trainers and peers.

AND, don’t forget our full Nutrition Corner inside the BBH Fit app! Here are some Fall Recipes to Fuel Your Journey:

Quinoa Salad with Cherries and Feta cheese

(Adapted from Heather Christo's Generous Table: Easy & Elegant Recipes Through the Seasons)

Ingredients

-2 cups cherries

-Kosher salt

-2 cups quinoa

-3 tablespoons minced shallot

-3 tablespoons red wine vinegar

-4 tablespoons olive oil

-1/2 cup minced flat-leaf parsley

-1/2 pound feta cheese, crumbled

-1/4 cup toasted slivered almonds

Directions

Pit the cherries into a small mixing bowl, and let sit while you make the quinoa. (Some of their juices will drain into the bowl.)

Bring a large pot of generously salted water to a boil. Meanwhile, add the quinoa to a fine-mest strainer, and rinse thoroughly under cool water. Add the quinoa to the boiling water, and cook for 6-8 minutes or until the quinoa is just barely al dente. Strain it using a fine-mesh strainer.

Add an inch of water to the quinoa pot, set the fine-mesh strainer (with the cooked quinoa still in it) inside the pot; make sure the quinoa doesn't touch the water. Cover with a dish towel and the pot's lid, turn the heat up to high, and steam for 3-5 minutes, or until the quinoa is tender and no longer waterlogged. Turn the quinoa out into a large mixing bowl, and fluff it up with a fork.

Slice the pitted cherries into thin rounds, and set aside in another small bowl.

Add the minced shallot, red-wine vinegar, olive oil, and 1/2 teaspoon salt to the bowl that the cherries were pitted into (to make use of the cherry juices). Whisk to combine.

Drizzle the dressing over the warm quinoa; add the parsley, feta, and almonds; and toss to com bine. Season to taste with salt.

Tahini Dark Chocolate Granola Bars

2 cups of gluten-free oats

1 cup of brown rice cereal

1 teaspoon of cinnamon

1/4 cup of ground flax seeds

2 tablespoons of chia seeds

1/4 cup of sunflower seeds

1/4 teaspoon of salt

1/2 cup of tahini

1 teaspoon of vanilla extract

2/3 cup of brown rice syrup

1-2 tablespoons of almond milk

1/4 cup of non-dairy dark chocolate chunks (optional)

Dark Chocolate Drizzle:

1/2 cup of dark chocolate chips or chunks

1-3 tablespoons of non-dairy milk, pinch salt

(Adapted from Veggie Inspired)

Directions:

Preheat oven to 325 degrees F.

Line a 8x8 pan with parchment paper (make sure its long enough for the ends to overhang) and set aside.

In a large bowl, combine the oats, brown rice cereal, cinnamon, flax meal, chia, sunflower seeds and salt. Mix well.

In a smaller bowl, whisk together the tahini, vanilla and brown rice syrup. If mixture is really thick, add 1 tbsp of almond milk into the dry ingredients while continually stirring to mix well. Add the chocolate chips, if using, and mix well.

Once everything is incorporated well, pour the mixture into the prepared 8x8 pan. Press the mixture down into an even layer with your fingers. It helps to slightly wet your hands before pressing.

Bake for 25-28 minutes until golden on the top and starting to firm up. The bars will continue to firm up as they cool.

Cool in the pan on a wire rack for 10-15 minutes until you can lift the bars out easily by holding onto the ends of the parchment paper. Continue to cool the bars on the parchment paper on a wire rack for another 10 minutes. Cut into bars or squares and continue to cool if they still feel soft.

Once the bars are completely cool, whisk the dark chocolate chunks in a double boiler until melted.

Add 1 tbsp of non dairy milk at a time until desired consistency is reached. You want it thin enough to drizzle, but thick enough to set up on the bars. Drizzle onto the bars.

The Ultimate Time to Commit to new habits?

Answer? When you are most BUSY!

Why Starting Habits When You're Busy is the Ultimate Time to Commit:

In the hustle and bustle of daily life, it seems almost counterintuitive to add one more thing to our sometimes overflowing plates. You might be tempted to wait for the “perfect moment” to start a new habit, believing that someday, somehow, your schedule will magically clear up. However, the truth is, if we are serious about creating sustainable, lasting change, the absolute best time to adopt a new habit is actually when we are swamped.

Fall can sometimes feel like THE busiest time of year-back to school, holiday prep, etc. Here are some reasons why we feel it’s the best time to start.

(Pssst scroll to the bottom for a delicious, quick, easy Fall breakfast recipe!)

Here's why:

1) Builds Resilience from the Get-go

Taking up a new habit amidst a busy schedule is sort of like training in harsh conditions - it builds strength and resilience. When we choose to cultivate a habit when the odds are seemingly stacked against us, we're training ourselves to persevere even in the most challenging situations. This resilience becomes the backbone of a sturdy and long-lasting habit!

2) Creating a Fail-proof Habit

When we start a habit during our busiest periods, we are essentially setting up a fail-proof system. By making it work even in the worst conditions, we develop a commitment that is unbreakable. This way, we are not only forming a habit but are also testing its sustainability right from the start. If a habit can survive and thrive in the chaos of a busy life, it is more likely to stick around for the long haul!

3) Removes the notion of the "Right Time"

Waiting for the "right time" is often an excuse that disguises procrastination, yikes! Guilty over here too! Life is unpredictable, and the “right time” rarely comes. By starting a habit when we're busy, we debunk the myth of the perfect moment and take control of our lives. It helps us understand that the right time is indeed now, and we develop a mindset that is prepared to tackle challenges head-on.

4) Consistency is Key!

Consistency is the key to habit formation. When we initiate a habit amidst a busy life, we learn to incorporate it into our daily routines. It becomes a non-negotiable part of our schedule, something that we do come rain or shine. This consistency is what eventually turns an action into a habit, and it becomes part of our routine so much that it becomes second nature.

5) Untapped Potential

Starting a habit when you're busy can also be an empowering experience. It helps us tap into unknown amounts of potential within ourselves. It's a testament to our ability to adapt, grow, and excel even when the circumstances are not ideal. It cultivates a mindset of growth, urging us to push our boundaries and explore our full potential.

Pumpkin Spice overnight oats:

1. In a jar, combine ½ cup of old-fashioned oats, ½ cup of milk (dairy or non-dairy), ¼ cup of pumpkin puree, 1 scoop vanilla protein powder and 1 tablespoon of chia seeds.

2. Stir in ½ teaspoon of pumpkin spice mix and 1-2 tablespoons of maple syrup for sweetness (optional: add sliced bananas!)

3. Refrigerate overnight and top with a sprinkle of cinnamon and a handful of chopped nuts before serving.

Dive headfirst into your new habit amidst the bustling schedule and witness a remarkable transformation that stands the test of time. Happy Fall!

Strength Training Kids, a good or bad idea?!

Strength Training for Children: Why Starting Young Matters

Have you ever watched a toddler playing, and are just amazed with their flexibility & strength for their age?! They squat to pick toys, they hang from furniture, and they experiment with their bodies way more than we do as adults often time. Ironically, as they grow, society tells them to sit still, behave. What if we focused on harnessing that energy & vitality more when kids are young? We are all about it!

One common myth is that strength training isn't suitable for children—that it might harm their developing bodies. But here's a surprising truth: when done correctly, strength training is not only safe for kids, but it also lays the foundation for a healthier future. If this interests you, you will LOVE our newest podcast episode where we discuss this in detail!

Listen to the Great Health, Big Wealth Podcast episode HERE!

Okay, guys, so let’s debunk some myths… “The Myths, Debunked”

1. "Strength training stunts growth." Contrary to popular belief, no research supports the idea that strength training stunts growth in children. In fact, studies show that it can actually enhance bone development, provided it's done appropriately!

2. "Children aren’t mentally ready for disciplined training." Kids love to play! And the key is turning strength training into a form of play. Through structured but enjoyable sessions, children can learn discipline, focus, and the importance of consistency, which are such powerful tools they can take with them for the rest of their lives.

So, what are the benefits of starting young?

1. Foundational Strength: Just as we build a foundation for academic education, physical education is paramount. Starting strength training early helps kids develop a strong foundation they can carry through their teenage years and adulthood.

2. Injury Prevention: A strong body is more resilient. By building strength, we equip kids with better muscle balance, reducing the risk of sport-related injuries.

3. Confidence Booster: As children notice improvements in their strength and abilities, often times their self-esteem gets a natural boost. They feel more competent, confident, and ready to take on challenges, both physically and mentally.

4. They learn Life Skills: Discipline, patience, perseverance—strength training instills all these values. And lets not forget, the importance of goal-setting and the satisfaction of achieving them!

5. Impacts their “genetic expression!” Wow, we are still mind blown about this one. It can allow their best genetic self to develop!

So, When's the Right Time to Start?

While children can benefit from strength training, some considerations should be made before introducing them to a formal program:

1. Physical Maturity: It's not about a specific age but rather physical maturity. Some kids might be ready at 6, while others might be better off waiting until 8. The key is ensuring they have basic motor skills in place.

2. Emotional Readiness: The child should show interest and have the attention span required for short training sessions. Forcing them into it is definitely not the best tactic, they might even form resentment towards it!

3. Qualified Supervision: This isn't about letting kids loose in a gym. A qualified professional who understands pediatric exercise physiology should guide them. At BBH we love to lead by example, teaching techniques both to children & parents, and providing the tools they need for success.

4. Technique Over Load: The emphasis should always be on technique, not on how much weight they can lift. Proper form is super important to maintain safety.

5. Fun Factor: If it's not enjoyable, children will probably lose interest. Make sure the sessions are engaging, with a mix of learning and fun!

So, we truly believe (and can see in our day to day experience) that strength training for kids can be a powerful tool for holistic development. So, the next time you see kids, remember they aren’t just playing—they're laying the groundwork for a strong, healthy future!

Pickleball, What’s with the hype?!

Okay, who’s played it? Who loves it? We do. And here’s a little on why we’re hooked.

But first, for those who aren’t familiar, what even is pickleball?!

Pickleball is a dynamic paddle sport with roots in badminton, tennis, and table tennis. For all you history intrigued friends out there, it was actually invented not too long ago. It was birthed on Bainbridge Island, Washington, in 1965. Contrary to what some might believe, it wasn't named after pickled cucumbers. Instead, the sport was invented by three fathers, as a way to entertain their bored children. Hah!

So what about the name, why PICKLEball? There are 2 main theories, it turns out. Some say it was named after their dog, Pickles, who loved chasing the ball. Others believe it comes from the pickle boat in crew where oarsmen are chosen from the leftovers of other boats. So who really knows?! But it sure is a name that sticks!

Over the years, pickleball spread beyond the boundaries of Bainbridge Island. By the 1990s, it had established itself across the US, and in the 21st century, it expanded globally! 

Why do we love it so much? We mostly love that it’s a friendly competitive sport that can be appropriate for all ages and even athletic ability. BUT, we strongly believe you should include a good warmup (shared below) and even start including some agility work in your workouts if you want to stay injury free because pickleball injuries are on the rise!

Here are 3 health benefits that we associate with playing:

1. It’s a full-body workout! Pickleball gets you moving – from quick lateral moves to gentle sprints and volleys, it exercises a variety of muscle groups. The continual movement provides cardiovascular benefits, helping to increase endurance over time. During these movements, we target different muscles, offering a well-rounded physical activity sport.

2. Improves Reflexes and Balance. The gameplay involves quick decision-making and reflex action. This not only keeps the brain engaged but also helps in refining hand-eye coordination. With the repeated change in direction and short sprints, it’s common to improve our balance and agility, which is so important as we age!

3. Low Impact Yet Effective.  One of the charms of pickleball is that it's easier on the joints compared to a lot of other sports/exercises. This makes it suitable for older individuals or those recovering from injuries. The game provides an intense workout without putting too much stress on the body, promoting longevity and reducing the risk of injury, which is key!

Wait one more…4) it’s so much FUN! Talk about a little friendly competition…this game can quickly become an addictive activity, one you don’t want to stop playing (especially until you win! ;)

See you on the court :)

Pickleball Warmup