Tag Archives: fitness

YOU AND YOUR TRAINER: IT’S A WIN WIN PARTNERSHIP

traintwo  This week on the blog, instead of writing about fitness and fashion, I feel compelled to write about fitness and how it relates to me personally. In sharing this with you it is my hope that you will see exercise and your relationship with your trainer as so much more than just a means to getting into a pair of pants or ready for a family reunion.

Life is not always sunshine and roses – you know that. A lifetime of ups and downs can sometimes leave you feeling beaten up and , sad and maybe like you have no sense of control. I know this has been the case for me, but as far as I can look back the one thing that has kept me from giving up has been exercise.   In all seriousness, no matter what the crisis was, working out has always made me a stronger person physically and mentally and I always felt better after a workout. I felt so adamant about this that I was always encouraging friends, relatives etc. to use exercise as a tool to not only look better but to feel better.   It eventually became clear to me that this was the career for me and frankly, I’m very good at what I do…. because I BELIEVE in what I do. As a trainer I want the best for my clients, I want them to succeed. I leave them feeling great and am happy for them ; high-fives all around! If they are having a bad day, working out with me will be a bright spot because they did something good for themselves and for that hour were in control of their life. When life is chaotic, that bit of control can be just enough to help someone get through the day. In fact, I believe in the exercise-client-trainer relationship so much I hired my own trainer. When I am finished working out with my trainer I feel accomplished, happy and….sweaty!!! All good things! And one of the best realizations is that There is a bond between trainer and client. Each person wants to do the best for the other. An inner strength can pop out of nowhere because you want to do your best and succeed, and that goes for both parties. Working out brings confidence and confidence can get you through a bevy of stressful situations, as I know all too well.

Time to get a little personal, and I’m not doing this to generate sympathy, I’m sharing this because my workouts, my trainer and that little slice of control has been THE thing that has helped me to keep my head up. This year has left me with 2 deceased dogs, a loss of a home and, oh yeah, a soon to be ex- husband….he somehow landed at the end of this sentence (wink wink) . I never saw this coming and there were many times I thought “How can I even work and encourage and be enthusiastic for my clients? How can I function without knowing where I will live and what will become of my life?” The truth is that my clients were the reason I got through it! My clients were my biggest supporters who made me feel important and worthy – I was helping them and that in turn helped me. And the decision to move my body every day, even when I didn’t want to get out of bed, helped me to make sense of what was happening. I was able to see the bigger picture. I took my tired self and started hiking again and getting stronger. A fire was lit and I made it work. I can thank my trainer and my clients for that (and of course my wonderful friends and colleagues). This is a work in progress, but I know for a fact that exercise will keep me on the right track. We have all faced adversity and will continue to do so, but the moral of this story is that if you believe in yourself and your abilities, you will be able to conquer the obstacles and that the best medicine is to take care of yourself by moving your body every single day. When you have a trainer in your corner you know that there is always going to be someone who does believe in you. When life is hitting you hard don’t run in the other direction, instead run through the obstacles! Keep moving and your head will clear and you will be able to make decisions. Speaking of running, we will talk sports bras soon !! HA And don’t forget to high-five your trainer!!!

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Sore??? 5 Must Include TRX Pre-Workout Stretches

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Understanding what exactly is a TRX?, would be critical before attempting its’ exercises or passive range of motion stretches. Born in the Navy SEALs, Suspension Training (#TRX) bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars, as it is all #Core all the time.

These 5 TRX stretches will change your outlook on stretching and not to mention, better prepare you for your workout.

1) TRX lunge with R/L torso twists (Strap length: long, facing away from anchor point)

  • Stand tall facing away from the anchor point, feet placed shoulders width apart. Right leg steps forward and left hand reaches high toward the right as to create torso rotation. Hold for 20 seconds. Return to standing and then repeat with the left leg and right arm.

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2) TRX lower Back Stretch (Strap length: mid-length, facing to)

  • Stand tall shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Depress and fall into your gluteus moving posteriorly as you create a hinge looking like a side laying V (>). Hold for 20 seconds. Return to standing.

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3) TRX hip hinge with offset stance (Strap length: mid-length, facing to anchor point)

  • Stand tall, slightly wider than shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Depress and fall forward to the anchor point hinging your lower back and torso, keeping the legs fully extended as to elongate the hamstrings and stretch the lower torso. Hold for 20 seconds. Return to standing.

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4) TRX figure 4, R/L (Strap length: long, facing to anchor point)

  • Stand tall, slightly wider than shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Place your right leg on-top of your left knee line then lower into a squat. Feel a moderate pull on your hip flexors. Hold for 20 seconds. Return to standing and repeat with left leg on-top of your right knee line.

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5) TRX shoulder stretch R/L (Strap length: mid-length/interlaced, facing beside)

  • Stand facing besides the TRX strap. Be sure to check that your interlaced straps are secure.
  • With your right hand placed on the strap slowly lower down through the upper trunk and hips as you allow your shoulder blades to retract and open up the shoulder. Hold for 20 seconds. Repeat with the left hand.

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Sources:

https://www.trxtraining.com/suspension-training

SHOES: THE FOUNDATION OF A GREAT WORKOUT

Shoes - Blog  By: June-Ellen Ottoson, Trainer – Fitness Propelled,  AFAA Certified

The shoe options for working out can be a bit overwhelming, but it is definitely worth taking the time to find the shoe that is right for you. Your feet are so important and they take a beating every day, let’s face it, unless our feet are in pain we usually don’t give them the credit they deserve for getting us around! Wearing the wrong shoe while working out can eventually lead to problems that will be painful or prevent us from working out, which in turn, will lead to other problems. I have come across the “wrong” shoe many times while training individuals, where being off balance while working out or feeling like a particular activity such as stepping up on a bench seems scary, but that can have a lot to do with your shoe. Wearing shoes that are worn out or ill-fitting can make your workout seem daunting.

shoesYou don’t need to overspend and get the trendiest shoe or the shoe that your favorite athlete favors, you just need to find the shoe that fits your particular tootsies! Check for stores in your area that will actually watch you walk and analyze what type of feet you have. Flat feet vs a high arch will need a different type of shoe, a runner vs a walker needs a different type of shoe. And cross training needs a shoe with good support and traction. Our feet change with time so what might have worked great before can be causing pain now. Slipping around while trying to lunge and balance is distracting and takes away from your workout. Working out gives us confidence and a good shoe will do the same. So take stock of your training shoes and if “the shoe doesn’t fit”, do yourself a favor and get a great fitting pair that fits your feet and your personality!

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New Study Shows The Benefits Of Working With A Personal Trainer

20150625_151816  Over the course of my career in fitness, it has become obvious to me the benefits that come from using a personal trainer, especially when it is combined with a proper nutrition plan. Clients lose fat, look better, feel healthier and have increased energy. As you can see from testimonials page, my clients also see that benefit.

While I see these benefits on a daily basis when working with clients, a recent study conducted by supplementcritique.com to gauge consumer perceptions of personal fitness trainers reinforces that. The study found that an overwhelming number of people are satisfied with their experience when they worked with a personal trainer. The survey, conducted in the United States, targeted consumers that currently workout at least three times a week.

Key Takeaways:

  •  83% of people that have used a personal trainer were satisfied with the results.
  •   Experience is the most important factor people consider when choosing a personal trainer, with 35% of respondents stating this was their most important consideration

Satisfied Customers

Of those surveyed, 56% of respondents who exercised three times or more per week stated that they had used the services of a personal trainer in the past. Of those that had used the services of a personal trainer as part of their workout regime, a whopping 83% were satisfied with the results, underlining the value that personal trainers bring to those looking to achieve their fitness goals.

1  Of those respondents that had not used a personal trainer in the past, there was a clear understanding of the benefit of using a personal trainer as evidenced by the fact that 68% of respondents believed that working with a personal trainer would help them reach their fitness goals.

Experience Matters

Consumers were asked what the most important factors they would consider when hiring a personal trainer. 35% of respondents said that the experience of the personal trainer was the most important factor followed by 27% of people saying that personality and likeability were most important. 26% of respondents cited cost as being the most important factor they would consider when choosing a trainer to work with.

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Education

The study asked respondents what they thought was the education level of the average personal trainer. 61% of those surveyed believed that the average personal trainer has less than a college degree. 15% believed that the average education level was high school, while 46% believed that the average personal trainer had some college. 38% believed that the average personal trainer had obtained a college degree. I found this part of the study interesting as I have a B.S in Sports Management from ASU.

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What is striking about this study is the satisfaction level that people have when they work with a personal trainer. Working with a personal trainer that you can connect with is far more likely to lead to you having success while also increasing your enjoyment level.

The study was conducted in April of 2015 in order to understand how personal trainers are perceived in the marketplace by consumers who make fitness a part of their daily lives. You can view the entire survey by clicking here.

Utilize this information to make an informed decision when hiring a personal trainer and make sure
they address your individual needs not lump you into a “program”.

Visit www.fitnesspropelled.com or simply give us a call @ 480-522-7874 with any questions on getting started with your own training program.

Fitness Hues for the Blues: Are you choosing the right colors for your workouts?

By: June-Ellen Ottoson, Trainer – Fitness Propelled, AFAA Certified

pic -1  It has been said that color affects so many of our emotions. Study after study has been done to see what colors make us hungry, what colors evoke anxiety and how they work in restaurant and home décor. The same principles apply to your fitness attire. If you are feeling drab and unmotivated, then donning some drab gear is not going to make you feel like busting out some squats with vigor…it is going to make you feel slow and not shake the mood. All black workout clothes are a popular choice because they produce a slimming effect, and black can be a powerful choice as well, but if you are only choosing that shade to make you feel slimmer you might want to add a burst of color that brightens you up. Yellow, for example, can add a little sunshine and make you feel excited about working hard. Red is a bold color and can provoke feelings of strength. Blue is strong and can boost confidence and a feeling of power. Green is a color that can make us feel calm and is a great and popular choice for yoga. A colorful headband or hat is also a good choice, even down to your shoes and water bottle!!! Amp up your workout with an amped-up attitude and some color.

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6 Must Include Total Body Medicine Ball Exercises

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

In our exploration of multiple pieces of equipment to use while adopting a more #Functional approach to training, medicine ball exercises are an excellent resource. Available in varying sizes and weights, these weighted spheres can help improve muscular power and sports performance. Medicine balls can be thrown and caught making for explosive movements that can improve overall athletic ability.

When choosing the correct medicine ball weight, pick a ball that is heavy enough to slow the motion, but not so heavy that control, accuracy, or range of motion loose control. Set a goal of 10 to 15 reps—or as many as you can do with good form.

Below are @fitnesspropelled 6 total body #MedicineBall exercises.

1) Squat with overhead press

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Stand with feet together shoulder width apart, holding a medicine ball in front of the chest in both hands. Lower down to a squat and on the return to a standing position reach the medicine ball straight overhead into a military press. Repeat.

2) Lunge with a twist

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  • Engage your core, standing hip width apart with shoulders relaxed. Holding a medicine ball a few inches in front of the chest, step forward into a lunge with the right leg. Extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Come to standing, then lunge with the other leg (and rotate to the left this time).

3) Rolling push-ups

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  • Start into #High-plank with a medicine ball under one hand, and lower the chest toward the floor to perform a push-up. Return to #high-plank and roll the ball to the other hand. Repeat.

4) Wall Pass

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  • Find the nearest med ball-safe wall. Stand about 3 to 4 feet in front of it, holding a medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged. Bring the ball to the chest, and firmly throw it at the wall and catch the ball on its return. Repeat at a steady, yet quick pace.

5) Triceps extensions

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  • Stand in a comfortable stance, with the core engaged. Hold a medicine ball in both hands with the arms extended overhead, inner arms grazing the ears Bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle. Squeeze the triceps to straighten the arms, bringing the ball back to the starting position. Repeat.

6) Roman twists

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  • Sit on a gym mat holding a medicine ball in both hands. To start hold the medicine ball out in front of you with straight arms. Twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor toward each hips side. Repeat.

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References:

25 Must-Try Medicine Ball Exercises – BY NICOLE MCDERMOTThttp://greatist.com/fitness/25-must-try-medicine-ball-exercises

3 Challenging Core Stability Exercises on the #Bosu

2By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

In order to define our abdominal structure we have to challenge it. Emphasizing challenging core stability exercises on the #BOSU balance trainer is an excellent way to achieve such abdominal definition. Utilizing a #BOSU ball provides a versatile piece of fitness equipment that can be a great addition to any home gym. Developed in 1999 by David Weck, #BOSU stands for “Both Sides Up” or “Both Sides Utilized.”

With a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), it can help you improve your balance and flexibility, sharpen your reflexes, and reshape your body.

As described in the featured article by the Health & Fitness Advisory:1 “The domed side is used for aerobic exercises and athletic drills, and when the BOSU ball is inverted, it becomes a tool for balance training that can be used by almost everybody.”

In the eighth video of our series of abdominal exercises on the #Bosu balance trainer, this video emphasizes the incorporation of supine stability exercises paired with an abdominal isotonic exercise .

Fitness Propelled’s 3 Core Stability BOSU Ball Abdominal Exercises

https://www.youtube.com/watch?v=JE_eIs7d260

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