Pull yourself out of your comfort zone.  I over heard one of our Balconi Top Training athletes talking to another athletes parents a week ago.  She was giving that parent advice about future college camps to attend and she said this;  “Sometimes you have to be pulled outside your comfort zone to really see how good you are.”  Not only was I extremely proud of this athlete for giving such mature advice, but I sat back and reminded myself of just that.

See, we all like our comfort zone, we feel safe, we know our schedule and we know how to “train” to meet such expectations.  When “change” takes place, that’s when most of the chaotic and stressful times hit.  Why?  Well change usually pulls us out of our comfort zone and this means we have to prepare for the unexpected.  We have to train for the unexpected….But guess what?  When we train for the unexpected and the unknown, the final outcome is that much more rewarding.  Think about;  You have a big try out, you have a big meeting, you’re going to college, or you just got a new job.  Your nerves are going crazy and you have been prepping for the unknown, you have been “training” for the unexpected and you go in and you just lay it all out on the line.  There is no right or wrong way to go about this try out, or “change” because you simply don’t know any better.  All you know is that you have this one chance to show you belong there and it’s that moment.  That moment right there just showed you how great you can be….

Anyhow, I thought I’d share this lesson that was passed on by one of our athletes.  It was a reminder to me, why not have it be a reminder for you as well.  Oh and yes, with time you will adjust to this change and it will soon become a “comfort zone”:)

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.

2.  Prosciutto and mozzarella wraps

3.  Peaches and cottage cheese

4.  Salsa, avocado and blue corn chips

5.  Greek yogurt, almonds and blueberries

6.  Toasted whole wheat pita bread and roasted red pepper hummus

7.  Turkey and cheddar wraps

8.  Carrots and light ranch dip or honey mustard.

9.  Tomatoes, crumbles blue cheese and balsamic dressing

10.  Grilled chicken slices on top of a slice of red pepper

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

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)

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!

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???

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.

1.  Write down what punches you expect to take this month.  Is it the sweet treats?  Is it the relationship or lack of?  Is it the cold weather, business task and etc.?

2.  Write down HOW you are going to duck the first punch, second, third and swivel all the punches.

3.  TIME TO HIT BACK:  Now, write down your punches.  For example:  You have a sweet tooth, you ducked the hit(which means you dodged the extra peanut butter chocolate heart at CVS) and now you need to hit back.(Which means, you need to substitute that craving with a “healthier” choice.)  Example:  1 Dove Dark Chocolate with a little peanut butter on top.  OR, strawberries with chocolate syrup on top.  Another Example:  Cold Weather blues, you ducked the second hit(Instead of dragging yourself out of bed and into the shower)  You PUNCHED BACK!  (You bundled up and you took a walk in the AM before anyone else stole your breath away.  You took your first deep breath of FRESH air.)  Good for you!  One more Example:  Relationship or just feeling “blah” about yourself.  OK, swivel this combo hit(No more “thinking” about the problem at hand or “wishing” for solutions)  You are hitting back, (Go into solution mode:  Book yourself a massage, get your haircut, go for a jog to get the endorphins flowing and then buy a new fancy top.)  Create the feeling of confidence and let others witness YOU.