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6 Fav Balconi Top Training Athlete Breakfast combo’s

Thursday, April 26th, 2012

At our Balconi Top Training facility we work with many athletes on a daily basis.  We require our athletes keep a food journal at different times throughout their stages of Balconi training.  We ask them to do this not because of what they are eating, but because of what they are NOT eating.  On that note;  We have selected six of our athletes top breakfast combo’s.  Enjoy!

1.  Most popular- Peanut butter bagel with a banana

2.  On the go- Power bar or energy bar of some sort and fruit

3.  The Blend- Strawberries, blueberries and mango smoothie with whey protein

4.  Sweet N’ Salty -  Chocolate chip pancakes and turkey sausage or bacon

5.  Safe n Simple:  Bowl of whole grain cereal, OJ, fruit

6.  A Melt- Eggs, cheese on wheat toast or english muffin



4 tips to get YOU back on track with working out!

Monday, April 9th, 2012

Whether you’re coming off a Spring break, or you took a break from workouts or life in general has pulled you away from taking time to actually work out, it is time to get back at it!  A lot of times the most difficult start to actually working out is actually starting the actual workout….the first step, the first rep, etc.  There will be no perfect time to start, so why not now?  Listen, tomorrow will be the same as today and next week will be just as crazy as last week, therefor start today, period.  Here are some ideas to get you back on path and get you back at it:

1.  Call your BF or someone who betters you and go on a walk while chatting with them.  Whether you walk with them, or you talk on the phone while you walk, it will be great for you.  Not only are you bettering yourself physically but socially and emotionally as well.

2.  Take 2 minutes and do as many push ups as you can.  Take breaks if need be.  It’s only 2 minutes of your life, but it will be enough to jump start your heart rate and build up some momentum for more!

3.  Stand up and start doing jumping jacks for 20 seconds, then do squats for 20 seconds.  Repeat these two movements back to back for at least 5 minutes, your body will thank you in so many ways!

4.  Take a book or magazine and go on the elliptical, treadmill or bike and just sweat it out.  The endorphins will be pumping afterwards and you will also have sweat out all the sweet Easter treats:)

Balconi Spring Break Workout #3!

Thursday, March 29th, 2012

So it’s the end of the week and you want to sweat it out and feel good for the weekend…Well, here is another awesome butt kicking Balconi Spring Workout!  *Perform each set like a circuit, back to back and repeat each set 2-4 times.*

Push up time: (If you can’t do all these push ups with GOOD form, go to knees)5 Diamond push ups, 5 Tricep narrow push ups, 5 Normal push ups, 5 Wide push ups, 5 Diver push ups, Plank 30 sec.

Kickin Legs:(Keep GOOD form, lean back and make sure knees are NOT over toes, chest up, core tight) 10 Narrow squats, 10 Single Leg squats, 10 Normal squats, 10 Sumo squats, 10 split jumps, 10 Single leg hip drives, 1:00 min wall sit.

Have fun!



Balconi Spring Break workout #2 Interval time!!!

Friday, March 23rd, 2012

Our Balconi spring break workout #1 was a quick, heart pumping, body jumping workout that anyone could do anywhere.  Today’s Balconi spring break workout will be a more interval type workout that anyone could do anywhere.  If you have a pool, ocean, open fields, side walks, treadmill, jump rope, elliptical and etc.  So choose your workout scene and this is what you’re going to burn today!  Balconi Spring Break workout #2 below:

2 min light warm up(swimming, jogging, jumping, etc)-20 sec fast sprint(swim as fast as you can, jump as quick as you can, ski as fast as you can, run as fast as you can, etc)/40 sec active recovery(this means get your heart down but don’t totally stop moving.  Example:  Go back to your light jog, swim, walk, etc)-40 sec fast sprint/80 sec active recovery-60 sec sprint/120 sec recovery-NOW, work your way back down:  60 sec sprint/120 sec recovery-40 sec fast sprint/80 sec active recovery-20 sec fast sprint/40 sec active recovery-NOW work your way back up!  This Balconi interval repeats for at least 20 minutes and you will see and feel the benefits of this butt kicking workout, trust us!!

Quick view of the Balconi Spring Break workout #2:  20 sec sprint/40 sec active recovery, 40 sec sprint/80 sec active recovery, 60 sec sprint/120 active recovery-60 sec sprint/120 active recovery, 40 sec sprint/80 sec active recovery, 20 sec sprint/40 sec recovery-Repeat until you reach 20 minutes!!


Balconi Spring Break workout #1!

Wednesday, March 21st, 2012

It’s Spring break season and this means; Beaches, cruises, mountains, water or simply just being home for a complete week and enjoying this awesome spring weather!  We have had many request for us to provide a Spring Break workout that can be done anywhere.  Since we can’t see all of you and we don’t know what each one of your goals are, we cannot provide a specific kind of Spring break workout.  Although, we can provide a base workout and you can be your own trainer and “tweak” it as you feel fit.  We will provide 1 example workout a day this week and going into next week.  You can either perform each workout the day of or the following day, or simply choose what fits best in your personal schedule.

Day 1 Balconi Spring Break workout:  Perform each set of movements back to back with little to no rest.  Count how many repetitions you can complete during the duration of time given.  Record this # and try to hit near this # every time you circuit back through.  Perform this workout at least 3-5x completely through.  Feel free to break it up; Example:  3x in the AM, 3x before you go to dinner!

Jumping jack x 30 seconds-Push ups x 20 seconds-Plank 1:00min-Body weight squats x 30 seconds-Mountain Climbers x 20 seconds-Knee Triceps push up x 30seconds, Knee tuck jumps x 20 seconds-Russian twist x 30 seconds.  (Repeat this complete circuit again, again, again and again!!!)  This circuit will not only get your heart racing, boost your metabolism and wake up all your muscles….this Balconi workout will make you extra tight, cut and flashy during your Spring Break adventures!

Awesome Sprint workout:Train like a top athlete!

Wednesday, March 14th, 2012

Here’s the deal;  You want to look like an athlete, you want to be an athlete….well, you have to train to be an athlete and train like an athlete.  Here is a awesome and intense sprint workout you can do indoor or outdoor.  If it’s nice out, go to a soccer field or open grass field OR if you are indoors:  Treadmill, elliptical or even bike.  If you’re in your house and have no space and no cardio machine, not to worry!  high knees in place will work just fine.

10 sets of 30 seconds sprints with a 30 second active rest in between each one  (10x30sec sprint/30 sec active rest)

2 min break

10 sets of 20 seconds sprints with a 40 second active rest in between each one  (10x20sec sprint/40 sec active rest)

1 min break

5 sets of 1 min sprint, after each 1 min sprint perform 12 reps of either lunges or body weight squats  (5x1min sprint/12 reps of lower body strength between each set)

This Balconi sprint workout will not only get you in shape for any type of sport, but it will get you an elite athletes body in no time, trust me!

Try a playground workout this weekend!

Friday, March 9th, 2012

Want a quick and kick butt workout to do on a playground?  Here you go:  Go through this Balconi playground workout as fast as you can, at least 3x through.  Time yourself and see if you can beat your time the following weekend.  have fun!

10 Squat jumps

15 Incline push ups on the steps up or bench

10 Single leg step ups with a knee drive (each leg)

5 pull ups on the money bar

5 Chin ups on the bar

10 straight leg swings hanging from the bar

New protein smoothie alert!

Wednesday, March 7th, 2012

Ever have one of those days where you’re starving and you know you need to take in a healthy protein and fruit intake because you just got done working out?  Yet, you really don’t want to eat another protein bar, and your fridge is lacking the usual ingredients for your usual protein shake.  Well not to worry, I just experienced one of those afternoon moments and I went into solution mode for all of us.  I made a new protein smoothie!  Even better, it taste delightful.  Ok here it is:

Put into blender:  3-5 ice cubs, 1/2 to a 1 full scoop of protein, handful romaine mix lettuce or spinach, toss in some blueberries and peel 1/4 of a fresh orange.  Pour some water in it and blend away!!

Not only does this new protein shake provide the protein, but it provides the vitamin C and antioxidants from the blueberries and spinach mix.  Perfect and Enjoy!

How many reps does it take to break a bad habit vs learning the correct way first?

Tuesday, March 6th, 2012

How important is it to learn the CORRECT movements and/or technique of strength training, speed, plyo’s?  Or how about soccer skill, baseball, basketball and how about the correct running form, golf swing or tennis serve?  Answer:  It takes 3,000-5,000 repetitions to BREAK a bad habit of movement.  Although, if you learn the correct movement right from the start, it only takes 300-500 repetitions to make a fresh habit.  So here is our point of this crazy stat we just threw at you.  Don’t skip the 1st week of practice, don’t skip the instruction phase or the first two weeks of classes…why?  Well if you build a strong CORE foundation first in anything you chose to do, you’ll save time and effort.  Personally, I’d much rather perform repetitions in the hundreds compared to the thousands….wouldn’t you?  For what’s it’s worth;  Never stop practicing the basics, the more correct repetitions you do, the more likely you are to perfect your skill in your chosen sport and/or movements.

AWESOME full body movement you can do at home or anywhere!

Monday, March 5th, 2012

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.