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:  Have Fun!

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!

Feeling a little sore the day or two after your workout?  This “sore” feeling is actually called DOMS(Delayed Onset Muscle Soreness) and it is caused by little micro tears in the your muscles that you created through your new or adjusted workout.  The more intense and/or duration of your workout will be the direct result of HOW sore you will be feeling the day or two afterwards.  Ok, now that we have educated you on DOMS, AKA:  My muscles are SORE!  Here is some tips to ease that love/hate feeling of burning and repairing that is going on inside that lean machine of yours:

1.  Foam roller:  You can purchase one of these rollers at any DICKS, Meijers, Target and even TJ MAXX

2.  Epsom salt bath:  Not only relieves sore muscles but also has been known to ease stress

3.  Active recovery:  A light jog and stretch immediately following your new kick butt work out.

4.  Yoga:  This has been a new and bang for your buck way to reduce some soreness throughout your entire body…and mind

4.  Good old fashion ice bath:  Load up the tub or tin trash can with ice and cold water, then sink and be tough for at least 10 minutes!

5.  Massage:  Creating circulation/blood flow to the torn down muscles will allow a faster recovery.  AND, let’s be real, who doesn’t love a message???

Balconi Top 5 Healthy Super Bowl snacks

1.   Guacamole and cucumbers

* Smash up Avocado in a cup, squeeze a lemon on top, add a bit of garlic powder and sea salt  Cut slices of cucumbers and dip away

 2.  Fresh FETA Salsa and wheat tortilla chips

* Chop up tomatoes, onion, cucumber, red pepper and any other veggies you enjoy.  Sprinkle salt, pepper, garlic and squeeze a fresh lime on top.  Add Feta cheese in the salsa mix and dip away

3.  Greek chicken mix and toasted pita pockets

* Bake chicken seasoned with lemon and pepper.  Shred cooked chicken into a bowl.  Chop up romaine lettuce, kalamata olives and add feta.

* Slightly cover wheat pitas in olive oil or a light butter.  Sprinkle garlic salt on top of pita and cover with foil.  Place in oven until pita is cooked to the way you prefer to serve.  If you want crispy pita’s, open foil.  If you prefer soft pita chips, keep foil closed.

 4.  Sweet and Salty mix

* Mix unsalted raw almonds, wheat chex, lightly salted pistachios and dark chocolate chips.  Mix and serve

 5.  Wheat pizza wrap(or wheat bagel)

* Take a wheat wrap, cover a spoonful of homemade pizza sauce, or spaghetti/pizza sauce in jar over top of wrap.  Place on top of foil and cover the pita with the foil.  Place in the oven 5-8 min and remove pita from oven.  Add fresh mozzarella and/or shredded parmesan.  If you have a lean meat available, add that too!  Keep foil open and place the whole wheat pizza back in the oven for additional 3-5 minutes.

We always get asked what is Balconi? Or what is the meaning behind our brand. It is sometimes challenging to express everything that Balconi is in writing. Check out our first video blog with Renee’ Balconi answering the question of what is Balconi?

Top 10 Stress Relief Foods

1. Avocado and Banana: loaded with potassium which keeps blood pressure low
2. Hot Tea: Calming and relaxing feelings from a smooth cup of hot tea
3. Swiss Chard: magnesium helps balance the body’s stress hormone
4. Fish: Omega-3 fats in fish help keep you calm
5. Whole-Wheat Pretzels: carbohydrates offer an energy boots and release serotonin
6. Carrots: munching on crunchy foods help beat stress
7. Milk: relieve tense muscles from b-vitamins, protein, calcium and vitamin d
8. Yogurt: lay off the ice cream and reach for a yogurt
9. Nuts: help boost you immune system from vitamins and zinc
10. Chocolate: dark chocolate may lower levels of stress

A kind thank you to FoodNetwork.com for providing this great information about stress relieving foods! Take a look at the link for images, recipes and in-depth descriptions of these ten amazing foods!

http://www.foodnetwork.com/healthy_eating/top-10-foods-for-stress-relief/pictures/index.html

The Balconi Team just arrived in Salt Lake City, Utah for the Winter Outdoor Retailer Show. We have been busy spreading the word of Balconi at this event. Traveling many miles from home, we have to stay healthy along the way. Here are a few tips for healthy traveling!

1. Pack snacks for the airplane: Don’t get stuck eating fatty foods at the airport, pack some raw almonds, an apple and protein bars for the trip. Snack on those foods until you can get a meal.

2. Stay Hydrated! Drink plenty of water, mostly if you are traveling to a destination with a higher altitude. Either pack your favorite water bottle to fill up, or get one at a store at the airport.

3. If you are staying at a hotel without a gym, find a local gym and see if you can workout at their facility while you are traveling. Some gyms will allow you to workout for free for a week, while some gyms offer an affordable gym guest pass.

4. Bring workout bands with you to get a great workout on the go!

5. Grab a jump rope so you can get early morning cardio.

6. Get relaxed before a big business meeting with yoga in your hotel room with the Yoga Iphone app.

7. Trying to find healthy places to eat out can get pretty tricky. Use this helpful, “Eat this not that,” Iphone app to help make better food choices while on the road!

Nutrition is one of the most important keys to success in all areas of a person’s life.   We always get asked, what do you eat every day?  Therefore, we are throwing out some of our favorite nutritional foods that we consume in our daily routines.  Check it out:

Breakfast:  1. Greek yogurt with Ulgi’s gluten free granola and blueberries.  2. English muffin, with peanut butter and honey, fruit on the side.  3. Half of bagel and yogurt.  (3 Cups of water)

Snack:  1. EAS or Whey protein shakes.  2. Apple with half of protein bar.  3. Luna bar.   (2 Cups of water)

Lunch:  1. Grilled chicken salad with veggies, feta and avocado.  2. Grilled chicken pita, stuffed with feta, olives and crisp lettuce.  3. Turkey and cheese on a mini bagel, side of carrots, side of pistachios.  (3 Cups of water/ Green Tea with dove dark chocolate)

Snack:  1.Almonds and apple combo 2.Cucumbers and avocado 3. Orange slices and walnuts.  (2 Cups of water)

Dinner:  1. Laura’s Lean beef tacos, with fresh lettuce, tomatoes, guac and cheese.  2. Tuna roll on the side of a huge fresh spinach salad, topped with red pepper, steamed green beans, cucumbers and homemade balsamic/honey mustard dressing.  3. Homemade meatballs stuff with feta on top of whole wheat pasta, homemade pasta sauce and garlic bread.  (2-3 Cups of water, Green Tea (decaf) with dove dark chocolate and peppermint)

Snack:  Small bowl of no salt- Almonds, pistachios, cashews, blueberries.

Fitness is all about the work that you put in and keeping on a schedule. But there are some great products out on the market right now that can help you maximize not only your time but the effectiveness of your run or workout. Here are three watches that are out on the market currently that have new features to help you while you are working out. Whether you are a runner, workout junkie or a triathlete, there is a watch to fit your specific needs while you are performing at your highest during a workout.

FOR THE RUNNER

Nike+ Sportwatch GPS is a great new product. Nike just released this amazing watch that is powered by TomTom. This watch is designed for the true runner inside of you. A minimalist design with a square watch face, this black watch is a fashionable yet fitness worthy accessory. Great for people who run and train for marathons as well as someone looking for a running coach. This watch does everything! It is powered by Nike+ and the sensor for your shoes is optional with this product. Set up this watch on your computer through a built in usb port, to personalize your data. This watch does everything, it will track your time, distance, pace, heart rate and calories burned all in one modern design. This watch has is the ability to map out new routes to run locally while taking into account your pace data and changes in elevation. It would be hard to believe that this watch can do even more then what we stated above. But, it does get better! If you are looking for that extra push, that motivation to get running, this watch is even better for you. This watch automatically reminds you to go for a run if a new run has not been logged within five days. Just simply set up this up according to your personal goals and start running!

FOR THE WORKOUT JUNKIE

Mutewatch has been developed and is being produced out of Sweden. This is a very modern watch and comes in two available colors, a charcoal grey and a red. This watch is made from silicone so it is comfortable during a workout. The display is the truly unique quality to the watch. The LED display has been programed to be a touch screen. The screen also automatically adapts its brightness to the surrounding light so the screen will display the most visible. The Mutewatch is all about silence and notifying you of the time as quietly as possible. The alarms and notifications on this watch are powered through vibrations. No more worrying about listening to music while you are working out and trying to pay attention to a sounding alarm. This watch can notify you of the alarm with a long or short series of vibrations. There is a great motion sensor that has been built into the watch that detects when a high level of movement is being engaged from your person which activates a higher intensity vibration alarm. So no more worrying about missing your alarm while doing a strenuous circuit, the Mutewatch will keep you notified with a simple vibration. The Mutewatch company’s philosophy can be said in a few words “The Mutewatch works for everyone who has a set of tasks, a goal to achieve and only 24 hours a day to do so.”

FOR THE TRIATHLETE

Timex Ironman Run Trainer is a great watch for anyone looking to train for a triathlon. It is designed for the type of challenging workouts that triathletes are accustom to. This watch can be used in full GPS mode for up to 8 hours and is 50m water resistance. This is armed with SiRFstar IV GPS technology for a quick performance. It will track and display pace, distance and heart rate in real time as you are training. This watch is customizable to adapt to the specific needs you have as an athlete. One feature that is very beneficial is the ability to add 15 workouts to your watch with data summary. This watch is great for those of you who are really looking to track all aspects of your workout. Any of the Timex Ironman Series watches would be a great piece for any triathlete to have on their wrist.