Lululemon Discount Today!

Everyone here at Baseline Fitness loves the Lululemon Athletica clothing line. We are big fans of their pants because they won't budge while working out (even when stretching or doing squats!). Lululemon opened it's first Columbus store down the Short North last fall, but you can also buy items online at their website (

The member-only online boutique Rue La La is offering Lululemon clothing at a discount for a short time today. The boutique opens at 11:00am, and will only be open for a short period of time, so make sure you get there today!
You must be invited by a member to access the boutiques, but as a thank you to our blog readers we are extending an invitation to join Rue La La! (it's free to sign up and you are not obligated to buy anything). Once you are a member you can browse the boutiques and get great deals on designer clothing. Click the link below to accept our member invitation!


Baseline on Facebook

Visit our Facebook page for more information about our services, clients and staff. We've posted pictures from past Arnold Fitness Classics and other various events in which some of our clients and staff have participated. You can also view some our client's amazing transformations and check out the staff photos.


Why you Can't Eat "Just One"

I heard NPR's Ira Flatow interview Dr. Kessler, former Federal Food and Drug Administrator last Friday and want to share the link with you all.  Kessler's understanding of how our brains react to sugar, fat and salt combinations gave me some great insight on why is it so hard for many of us to stay away from the foods we know are making us fat and unhealthy.  I've beaten myself up many times for eating that extra brownie or cookie, when I know I didn't really want it.  Kessler explains the science behind why we are drawn to these foods, how large corporations are capitalizing on our weaknesses and what we can do to re-teach our brains not to go back to the sundae bar again and again.
The link sends you to NPR's website, click the "listen now" button to hear the interview in it's entirety.  You won't be disappointed!

Get the Most From Your Meals

The above meal is eight ounces of broccoli and six ounces of cod.  It has 239 calories, 45 grams of protein and only 12 grams of carbs.  Now, that's almost one pound of food, so you won't have to worry about being hungry.  It's also low in fat (about 2 grams) and will most defiantly keep you full for at least two hours.  If you add lemon juice and salt for flavoring, the meal only has four ingredients.  
Many people who come into Baseline are worried about getting enough protein in their diets while trying not eat too many calories.  The trick is figuring out where the majority of your calories are coming from.  For example, if you eat lots of "junk" foods like crackers, cereal bars, chips, cookies, sauces, etc.,  you are consuming a very high amount of carbohydrates but almost no protein.  There isn't any reason you can consume over 150 grams of protein a day while still losing weight, if your calories are coming from the right sources.
The meal above has 239 calories, as I mentioned before.  What does that look like?

Foods with comparative calories:
3 Oreo cookies
1 small McDonald's french fry
2 1/2 tablespoons of butter
1 cup tomato soup
2 1/2 ounces of cream cheese
1/3 cup almonds
1 Hershey Bar
1 Grilled Snack Wrap from Wendys
1 and 1/2 Nutri-Grain Bars
1 cup frosted shredded wheat with 1/2 cup milk
1 Three Cheese and Broccoli Lean Pocket

Some of the foods above are not "bad" for you, but you can see that for the same amount of calories in the pictured meal, you will not even come close to getting the amount of protein in these comparative meals.  1/3 cup of almonds contains high amounts of heart-healthy fats, but only 11 grams of protein and 19 grams of carbs.
Something else to consider when fixing your plate for dinner is the "staying power" of the foods you are about to eat. Tomato soup may sound like a healthy option, but is it going to sustain your hunger until your next meal?  The same thing goes for the lean pocket and Wendy's Snack Wrap.
Getting the most out your meals can be easier than you think.  Load up on veggies like broccoli, asparagus, green beans and salad greens.  These foods take more work for you to digest and help keep you full longer, not to mention they have lots of antioxidants and vitamins for good health.  Lean protein in 4 to 6 ounce portions is an excellent way to consume your protein without consuming all the extra calories you'll get from ground beef, fried chicken, or any processed meats.  Chicken, white fish, tuna, salmon and buffalo meat are all very lean and offer upwards of 45 grams of protein per serving, and contain 200 calories or less.

Protein Pudding Recipe

I use this whenever I desperately need something chocolaty but can't bring myself to buy an entire chocolate bar.  I usually eat this as a snack or small meal replacement.

Protein Pudding
2 servings

You will need:
1 and 1/3 cup skim milk (107 calories, 16 carbs, 11 grams protein)
1 small box of sugar free, fat free instant chocolate pudding mix (140 calories, 32 carbs, 4 grams protein)
2 scoops Designer Whey protein powder, natural flavor (200 calories, 4 carbs, 40 grams protein)

Add pudding mix to cold milk.  Whisk for a minute, then add the two scoops of protein powder. Whisk until blended, about 2 more minutes.  Divide into two servings and chill until set ( you can usually eat this within 5 minutes, but waiting 20 minutes will yield thicker pudding)


I have tried other brands of protein powders but the natural flavored Designer Whey mixes and tastes the best.  I have also used other flavors of pudding mixes, with generally delicious results.  Sometimes I will use the "cheesecake" flavored sugar-free, fat-free instant mix and use 1/2 scoop strawberry flavored Designer Whey protein powder, along with 1 and 1/2 scoops of the natural.  Yum!

Nutrition Facts per Serving:
223.5 calories
26 grams of carbohydrates
27.5 grams of protein


Ohio ties for 10th Fattest State

Some of you may remember last year's newletter where I was happy to report that Ohio had dropped in the United State's obesity percentage ranking. Unfortunatly, this year we regressed back to tie for 10th fattest state in the nation, according to the Trust for America's Health and the Robert Wood Johnson Foundation.

Tied at 28.6%, Ohio and Arkansas aren't as fat as Mississippi, the fattest state in the nation with 32.5% of it's population being obese. None of the states saw a decresease in their obesity percentages, and almost half saw an increase. Colorado stands alone as being the fittest state in the nation with between 15-20% of it's population categorized as obese.

The economy seems to be taking most of the blame for the country's increasing obesity problem. With unemployment at a record 26-year high and health care costs soaring, more and more Americans are spending less on their own health care, while at the same time seeking out cheaper foods that don't offer the same type of quality nutrition that fresh foods have.

The most upsetting part of the study was the prevalency of obesity amoung young people. 28.6% of Ohio's population is obese, but of people aged 10 to 17, 33.3% were obese. The future looks even more grim when I consider the cost of health care as these young ones get older. The Ohio Department of Health is taking a closer look at the state's youth and the quality of food being offered in schools, and there is talk of developing an Office of Healthy Schools. This new office would be involved in developing guidelines for foods that are offered at state schools.

We can't leave everything up to local and federal government! You can take small steps toward improving you health, even if you decide to improve your eating only one day a week. Invest in a pedometer to help you count your steps for the day (a great goal is 10,000 steps/day) and if you always eat out for lunch, begin by starting a "pack your lunch Tuesday" rule for yourself. Weight loss can be slow, but making changes over time will help ensure you develop new patterns and start living a healthier lifestyle.

You can read more about Ohio's plan to combat obesity at