Bilancio Personal Fitness Studio

Good Morning! Posting this one at the crack of dawn. DAY 3 IS HERE!!! ____________________________________________ 30-Day Fitness Challenge Day 3... "True enjoyment comes from activity of the mind and exercise of the body; the two are united." -Alexander von Humboldt 1) Active Challenge Go for a swim Swimming works practically all of the muscles in the body(if you do a variety of strokes). Swimming can develop a swimmer’s general strength, cardiovascular fitness and endurance. Swimming is a healthy activity that can be continued for a lifetime. The health benefits swimming offers are worth the effort it takes to get to the swimming pool. 2) Exercise Challenge Bent Arm Lateral Raise (Perform 3 sets of 12 to 16 repetitions) The lateral raise targets the front and middle of the shoulders. By bending the arms, you have a shorter lever and the move becomes a bit easier than a straight arm raisethe longer the lever, the harder the movement. 1) Sit on a exercise ball or bench or stand and hold light to medium dumbbells in each hand. 2) Bend the elbows to 90 degrees with the palms facing each other. 3) Keeping the elbows static, lift the arms up to shoulder level so that the palms face the floor. 4) Lower arms and repeat for 1 to 3 sets of 12 16 repetitions. 3) Flexibility Challenge Shoulder Shrug The shoulders and neck hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going. Do it right: Seated or standing, lift the shoulder up towards the ears, squeezing them as hard as you can. Hold for 1 2 seconds and roll them back as you relax. Repeat for 8 10 reps. 4) Nutrition Challenge Eat more protein (breakfast, lunch and dinner) There are many benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly. 5) Mind Body Challenge Listen to Yourself I am a firm believer that being a good listener is a skill that’s developed over time through self-observation and dedication. Likewise, it’s an ability everyone can work to achieve. Some of us, for any array of historical reasons, might have a little more work to do than others to be a better listener (I’ll be honest and place myself in this category). Hopefully, however, any extra challenges can help further ignite one’s zeal to persevere. Starting right now, I invite you to listen to the workings of your mind to better understand the desirable and less-desirable fluctuations. Such positive self-confrontation can be one of the most indispensible, empathy-inducing, and growth-ensuing gifts.

Take The 30-Day Challenge With Bilancio Fitness Just In Time To Fight The Thanksgiving Calorie Count! Every Day Starting Today Oct. 19, A Bilancio Challenge will be posted and it is your job to challenge yourself and... complete them all. Nothing will be too difficult and everything will be possible for anyone to do. Have Fun! 30-Day Fitness Challenge Day 1 Challenge of the Day for Friday, 10.19.12 "Discipline is the bridge between goals and accomplishment." - Jim Rohn We don't always have enough time in the day to accomplish our goals but, be disciplined regardless of the obstacles in your way. Active Challenge - Take the stairs instead of the elevator. Taking the stairs is a great way to get in shape, improve cardiovascular function and strengthen and tone the legs muscles. Exercise Challenge - Front Raises (Perform 1 sets of 12 to 16 repetitions) Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat. Flexibility Challenge Spinal Twist Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy. This stretch will help gently work out some of that tension. Do it right: In a seated position with the feet flat on the floor, contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch. Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side. Nutrition Challenge Have some fruit Fruit is one of the most healthy and natural foods in existence. It has been recommended that we should be eating at least 5 pieces of fruit every day in order to gain the full health benefits of eating fruit Mind/Body Challenge - Unwind your Mind and Body Tonight, vow to spend just three minutes in a simple restorative heart-openerplace a tightly rolled towel or blanket on the floor, then lie on your back with the towel running horizontally underneath your shoulder blades. Let the weight of your body sink down, and turn your attention to the sound of your breath. After three minutes, you'll hardly remember what you were so stressed out about today

Sorry For The Delay Folks. Been having internet dificulties all weekend but never-the-less DAY 2 OF THE BILANCIO CHALLENGE IS HERE!!! ____________________________________________ 30-Day Fitness Challenge Day 2... "Even if you fall on your face, you're still moving forward." - Victor Kiam 1) Active Challenge - .Take a 10 minute break and go for a walk outside or on the treadmill. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. 2) Exercise Challenge - Overhead Triceps Extension (Perform 3 sets of 12 to 16 repetitions) Sit on a ball or chair and hold a heavy dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning, repeating for 12 reps. 3) Flexibility Challenge Seated Hip Stretch This move helps open up the hips and stretch the complex series of muscles in the hips and glutes. Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side. 4) Nutrition Challenge How many meals should you eat a day? Well, the general answer is that anywhere between 3-6 meals a day (hell, even 2-7) is a fine workable option for most people. But the more specific answer is: whatever will make you most likely to consistently stick to your diet THAT’S how you should eat! As long as your total daily calorie and nutrient intake remains what it needs to be, the manner in which you consume those calories/nutrients just doesn’t matter. You don’t have to eat less, you just have to eat right. 5) Mind/Body Challenge - Find your Inner Happiness The good news is that your choices, thoughts and actions can influence your level of happiness. It's not as easy as flipping a switch, but you can turn up your happiness level. Here's how to get started on the path to creating a happier you. Surround yourself with happy people. Being around people who are content buoys your own mood. And by being happy yourself, you give something back to those around you.

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