Welcome to this month's issue of Balazs Boxing's newsletter. In this issue Andy provides 4 new strengthening exercises using the versatile medicine ball. Jamie and Andy review the importance of maintaining a healthy eating pattern to maintain daily energy levels. Finally, in "Ask the Trainer", they show one reader how adding more aerobic exercise can help him reach his fitness goals.

The Balazs Team - Knock Yourself Out!

Upper Body

Off-set Pushups: ( Shoulders, Biceps, Triceps)

Here's a new twist on a great exercise. In the push up position, put the ball under one hand, with your other hand on the ground. Do a series of controlled push-ups. The medicine ball provides an unstable surface, which makes these pushups much more difficult than regular pushups. This forces the stabilizers of the shoulder and rotator cuff muscles to work very hard to keep the shoulder joint steady while performing the exercise. Switch the ball to the other hand and repeat. Make sure you perform these push-ups in slow controlled motion and exhale on the exertion as you're pushing up. The larger the medicine ball the more unstable the exercise, if you are beginning start with a small ball (4 lb) and work your way up to the 15 lber.

Try 8-10 push-ups with ball under one hand, switch hands and repeat. (This counts as one set.) Start with two sets working your way up to three sets

The Boxer's Push-Up: (Triceps, Chest, Back)

With both hands on the medicine ball, and body in a push-up position, lower the body towards the ground. Keep your elbows pointing back toward your feet and your abdominals held tight. The hands should be held close together and must be kept steady. These push-ups require additional strength through the torso, arms and shoulders to maintain perfect balance.

Legs

Forward Lunges: (Hamstring, Quadriceps)

With ball held at chest level, and feet shoulder width apart. Step forward and lower your body onto the forward leg. Push back off your front foot to return to your starting position, and repeat. When stretched fully, your upper body should be perpendicular to your front thigh and your back knee should be lower than your front knee. Don't let your front knee bend past 90 degrees. Switch legs and repeat. This is a great exercise for the hamstrings. (8-20 pound ball)

Reverse Lunges: (Quadriceps, Hamstring)

Start in the same position as forward lunges, but take a step backwards. Keep the shoulders square over the hips and take the leg directly back, landing on the ball of the foot, keeping the heel slightly elevated. The front leg supports the controlled backward movement. Return to the start position by contracting the quadriceps muscle and pushing off the ball of the foot. Continue on one leg until fatigued, and then repeat on the other. (8-20 pound ball)

As a general rule, the more colorful the food, the more nutritious it is
(M&Ms do not count!). Try to have several different colored fruits and vegetables at every meal.

Some healthy choices: Red, orange and pink foods such as tomatoes, squash, strawberries, red peppers, oranges, carrots, dried apricots and pink grapefruit.
Dark green vegetables like broccoli, asparagus, spinach and salad greens.

Send your questions for Andy to info@BalazsBoxing.com

We hope you enjoyed receiving this mailing. However, if you would not like to be included in future Balazs Boxing mailings, please respond to this email with "remove" in the subject line.

Always consult your physician before starting any physical exercise program. Balazs Inc. and Andy & Jamie Dumas assume no responsibility for the improper use of information contained within this e-newsletter.