We always try to maximize our workout movements and hit as many muscles as we can, while keeping focused on our CORE of course.  We thought we would throw out one of our favorite workout combo’s for you to try at home.  Wall sit-inch worm-push combo! This Balconi combo hits almost all areas of your CORE, legs and upper body.  OK, here’s how you are going to do it.  3-5 times through, circuit like, performing steps #1-#3 over and over again.  Have fun!

Step 1-Wall sit:  Sit 90′ against a flat wall.  You should look as if you are sitting on an imaginary chair.  Pull your belly button against your back, and pull your shoulders back, so your back is completely flat on wall.  Make sure your toes our not over your knees, if so, move your feet forward.  Make sure you drive through your heels, not your toes.  Hold wall sit for 30sec-1min(depending on level)

Step 2-Inch Worm:  Stand up reach for sky immediately to stretch out core and bend at the waist to touch your toes(the best you can), while keeping your legs straight.  Try to hit the wall with the back of your legs.  Now inch your hands forward a little at a time until your body is in an push up position.  Hold this position for 10 seconds and perform 1-5 push ups(depending on level).

Step 3-Push: Remain in push up position and start inching your hands back towards your feet.  Once your hands hit your feet or close as possible,then SLOWLY raise straight up from the waist and reach for the sky and IMMEDIATLY sit back to original wall sit position.  Repeat wall sit time and repeat inch worm to a push up once again.

Today we are letting you in on a one of our favorite Balconi buddy workout challenges.  Ok, here’s the deal;  Grab a workout partner, it can be best friend,  your sister/brother or significant other, it doesn’t matter as long as it’s someone who will put up the challenge!  This workout will take as long as YOU TWO make it, so the quicker the better for you both…trust me.  Here we go:

1.  5 Buddy Push ups.  (Both resume push up stance position, partner #1 does five push-ups, while partner #2 holds a push up stance, once partner #1 is done with their five push-ups, partner #2 does five push ups, partner #1 has to hold push up stance until all five push ups are completed by #2.  Once the five push ups are completed, #1 partner now pumps out four push ups, partner #2 remains push up stance until all 4 push ups are completed, then he/she will begin their four push ups.  Both partners MUST hold push up stance the whole time and they each must perform push ups 5,4,3,2,1.  Then you’re done.  The challenge:  Who drops first, or do you both succeed?

3 Additional ways to make it more challenging: 1. Start at a higher amount of push ups.  2. Switch up your push up stances and do a variety of different kinds of push ups.  3. Hold a plank instead of a push up stance on certain #’s.

**  During push up stance holds, make sure your back is flat, your core is tight and you are flexing all the way through your toes.  Be straight as a board!**   Stay tuned for more Balconi Buddy workout challenges!

Recently we had a fun oppurtunity to link up with editors from Cosmo.  The editor asked us to provide a ” Tight-Tone-Sexy Body-Fast” workout to get a hot bod like the celebrities at the big award shows.  These excersise movements could not have any weights or equipment involved, so these are movements YOU can do anywhere.  Check out the Cosmo link:  http://www.cosmopolitan.com/advice/health/get-a-tight-toned-body-fast#slide-1

Have Fun!!

Let us break down these four “types” of protein powders that you can use to make a smoothie any day of the week!  Now a days there are so many different brands, ingredients and options, how do you know what is right for you?  Once again, not to worry, we are here to help.  We will keep this very simple for you and hopefully this will help you next time you are looking at the big tubs of protein on the shelves.

Whey Protein(drived from milk):  Helps boot immunity, Optimal sources of amino acids, Enhances muscle recovery after a workout and helps prevent muscle torn down.

Soy Protein(Soy Flour): Lower cholesterol, Reduces heart disease, good for vegans and dairy sensitive people.

Egg(egg white): Highest in amino acids alanine, arginine, glycine and methine, Fat free, Vit D

Rice Protein(Carefully isolated protein from brown rice): Hypoallergenic and also suitable for Vegans.

Add in fresh fruit, veggies, peanut butter, honey, liquids and BLEND AWAY!!!

Which one is better, Chocolate milk or Gatorade?  Well, just like most cases, it all depends on what you are in need of at the time of training.  Chocolate milk is the perfect 3:1 carb/pro ratio, which is the perfect ratio AFTER an intense 45 minute interval training or soccer game.  Chocolate milk also offers other nutrients like calcium and vitamin D.  Now,  Gatorade is great for BEFORE/DURING games or long cardio training sessions, where you know sweat will be lost.  Gatorade will settle in your stomach a lot easier than milk for a lot of reasons, but one primary reason is Chocolate milk contains protein.  Protein is a challenge for your stomach to digest, where Gatorade is primarily made of simple carbohydrates and electrolytes, which are a lot easier to digest quickly and replenish your body.  So the question is WHEN to drink chocolate milk and WHEN to drink Gatorade, not which one is better.

We understand that “time” is limited when it comes to running out the door every day.  No matter what your daily task may be, a
healthy snack is tough to grab…..Well, not to worry!  If you’re a fan of Balconi, you know how we work: Solution mode!  Here are some of our favorite healthy snacks that we suggest our athletes, clients and friends to pack as they head out the door for the week:

1. Gluten free granola mix and raw almonds.  No crashing with this snack, in fact it’s a power snack. It will add energy to your day.

2. Apple and side of PB.  Grab a little container or store some PB in your desk/locker.

3. Sliced strawberries and cashews.  A little sweet heaven with some salty goodness.

4. Carrots and walnuts.  Another powerful snack with a perfect balance of nutrients.

5. Pretzels and grapes.  This is the true definition of “sweet and salty” in our book!

6. Beef jerky-low sodium.  This can be an awesome protein snack, but beware of the sodium.

7. Pistachios.  I mean that’s all I need to say….

8. Luna bar.  This bar has the perfect carb/pro/fat and calorie mix for anyone!

9. Peppermint hard candy and mix with a crushed dark chocolate.  Crush both and mix in bag. Sweet tooth with a fresh kick!

10. Celery sticks with almond butter.  Add some apple slices and you have the perfect “healthy comfort” snack.

Happy Valentine’s Day! The day of celebrating the love for that special someone. Celebrating with flowers and roses tells that loved one in your life how much you care and appreciate them. This Valentine’s Day, think of everyone in your life who means so much to you: your family, support group, teammates, friends and let them know that you are so happy to have them in your life.

On the flip side, Valentine’s Day can mean more then a dozen, long-stem roses and fine chocolates. It can be a reminder to take care of you, whether it be getting back into a good workout or controlling the overwhelming amount of stress you have been feeling lately.

So, to help you or to help a friend, here is a list of the best, heart healthy, Balconi picks for this Valentine’s Day.

Valentine’s Heart Healthy Dinner:

Best Dinner for your Heart: Salmon and spinach salad with extra-virgin olive oil

Salmon: Rich in omega-3 fatty acids, will reduce blood pressure

Spinach: Cut risk of heart disease by about 25% (according to health.com) with eating at least 2 1/2 servings of veggies a day

Olive Oil: Lowers bad cholesterol and reduces risk of developing heart disease

Red Wine: Antioxidants may reduce risk of heart disease

Best Dessert for your Heart: Dark Chocolate covered Strawberries

Dark Chocolate: Helps lower risk of cardiovascular disease

Strawberries: Reduce risk of heart disease and cancer

Valentine’s Heart Healthy Gifts:

For Men:

Garmin Forerunner 610 GPS Heart Rate Monitor

http://www.rei.com/product/816864/garmin-forerunner-610-gps-heart-rate-monitor

SPRI Gaiam Exercise Mat

http://www.gaiam.com/product/spri+exercise+mat.do

For Women:

Garmin Forerunner 210 GPS Heart Rate Monitor – Women’s

http://www.rei.com/product/827001/garmin-forerunner-210-gps-heart-rate-monitor-womens

Gaiam Yoga Mat

http://www.gaiam.com/product/68+yoga+essentials+mat.do

In case you did not watch the Grammy’s last night, we have come up with a playlist for your ipods highlighting some of the winners! Here our top winners that would make a great playlist for any run or muscle busting workout.

1. Adele: Rolling In the Deep  (Record of the Year)
2. Foo Fighters: Walk  (Rock Song)
3. Chris Brown: Yeah 3x  (F.A.M.E. R&B Album)
4. Kayne West: Power  (My Beautiful Dark Twisted Fantasy Rap Album)
5. Jay Z and Kanye West: Otis  (Rap Performance)
6. Kanye West: All of the Lights (Rap Song)
7. Skrillex: Scary Monsters and Nice Sprites (Dance Recording)
8. Skrillex: Cinema Remix  (Remixed Rocording, Non-Classical)

Our bodies consist of many many muscle fibers throughout our entire body.  Why not try to train all our muscles during the week, no one likes to be left out:)  Here are some of our tips:

1.  Perform exercise movements that train more than one muscle at a time.  Sumo squat to a curl to a chest press…

2.  Shock your system:  If you’re a runner, go ahead and change it up to to jump rope for the day.  Or how about swimming some laps?

3.  Respect for other sports:  You like to exercise by playing basketball 4 times a week.  Why not jump into a racquetball game…

4.  Plyo’s with resistance:  Add a little weight like bands to your plyo movements, remember resistance builds muscle!

5.  Max out on body weight:  After a lifting session or even a lifting set, do as many push ups as you possibly can…Oh, that will burn!