Monthly Archives: January 2013

Colorful Nutrition a balanced diet is very important – but what exactly does that mean, balanced diet? There are many components of a well balanced diet including complete proteins, complex carbohydrates, and good sources of fat. One, maybe less heard of than others, is the color of your food. Different color foods have different nutritional values that contribute to a balanced diet.
Red foods, for example, are rich in lycopene. Lycopene is known for lowering risk of developing prostate cancer. There are many red foods such as tomatoes, red grapes, strawberries, red potatoes, and radishes. Try sprinkling red fruits on morning granola or adding tomatoes to cottage cheese for an afternoon snack.
Blue has been recognized as a calming color in general, and it’s no different in foods. Foods that are blue or purple or have blue or purple tent help with calming nerves and general relaxation. Blueberries, kelp, eggplant, purple grapes, and plums are all good sources of blue/purple foods. Try incorporating eggplant into roasted or sauteed vegetables. and orange peppers, yellow squash, oranges, corn, and carrots are all a good source for Vitamin A. Peppers are great raw or with hummus as a snack!
Greens are probably the easiest color to list fresh foods: lettuce, spinach, kale, green grapes, broccoli, and celery.
Each color of food offers a different benefit. Be sure to choose whole foods with natural color rather than foods that have been colored. Enjoy the rainbow!


Body Bar Flex Monday Move : Lat Pulldown


How To:

  • Grasp the upper end of the bar with your right hand behind your left shoulder.  Anchor the lower end of the bar at your left hip with your left hand.  Palms face forward
  • Exhale, engage your abs while pulling the bar down with your right hand until your hand is at chest level.  At the same time, press up slightly with your left hand.
  • Inhale and return to the start position

Muscles Worked:

Latissimus Dorsi

Key Points:

  • Keep feet hip width apart
  • Keep your torso erect throughout the movement, avoid bending forward.
  • Avoid dropping your head, keeping your gaze level.

Make changes now while it’s still your choice

-A post from our Creative Trainer of the Month, Barb Grandison

While pregnant with my second child, I was diagnosed with gestational diabetes. I was put on a special diet and it was not an easy thing to do!

When I am forced to do something, I automatically don’t want to do it (regardless of what it is!) I started feeling sorry for myself.  While I worried about becoming diabetic in the future, I still didn’t want to change my eating habits.

On the other hand, when I make the decision to enact a positive change in my life, I get excited about it. I enjoy picturing the positive results of my decision, and that keeps me focused and on track.

Moral of the story? Don’t wait until the doctor says you have diabetes, high blood pressure, or high cholesterol; begin making choices now that you can be excited about. Eat as many fruits and veggies as you can, exercise regularly, and develop an active lifestyle that keeps you feeling great about yourself.

I tell my children that the more responsible you are, the more choices you will have. When you are irresponsible, your choices will be limited, now and/or down the road.

Remember, no one is asking for perfection. Striving toward the best you is a continuous and never-ending project. But making the right choices now, before you are forced to, will make your journey much easier and more satisfying!

About Barb:

Barb Grandison is the mother of five and the wife of former NBA player Ronnie Grandison

She is currently the owner of BG FIT, Healthy Lifestyle Training

Fitness/Marketing Director of RG Basketball Academy

Facebook: BG Fit Healthy Lifestyle Training

Twitter: @BarbBGFIT

Monday Move : Chest Press with Body Bar FLEX

How To:

  • Grasp the Body Bar FLEX at each end with palms down
  • Extend the bar in front of your body while bending your arms.
  • Exert enough force as is comfortable to bend the bar into a u-shape.  DO NOT bend the bar past the u-shape!
  • Focus on bringing the end of the bar towards each other while keeping the arms parallel

Muscles Worked:

  • Main Muscle – Pectoralis major
  • Pectoralis minor
  • Triceps brachii
  • Anterior deltoid

Key Points:

  • Keep your feet flat on the ground, shoulder width apart with knees slightly bent
  • Stand up straight keeping your shoulders back, focus on using your chest to perform the exercise
  • Tighten your core, concentrating on bringing your naval to your spine
  • Inhale as you straighten the bar, exhale as you bring the ends of the bar together
  • Do not lock your elbows when the bar is fully extended

Creative Trainer of the Month : Barb Grandison

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For more information about Barb visit:

twitter: @BarbBGFIT

facebook: BG Fit “Healthy Lifestyle Training”

Would you like to be the next creative trainer of the month?  Email for more information!