Tag Archives: womens fitness

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.

Hip HingeHip Hinge - 1

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

Fitness: Dress for the Occasion

ye (1) By: June-Ellen Ottoson, Fitness Propelled, AFAA Certified

Working out is a great lifestyle and having the right attire makes it that much better! Below are a few fashion suggestions to enhance your workout experience:

Cute-Workout-ClothingLoungewear vs Activewear

Having been a trainer for over a decade I have seen a lot of “loungewear” being translated into “activewear,” and it doesn’t translate very well. It might sound cozy to work out in pajamas, but an overly-casual outfit can make for a sloppy workout. Oversized T-shirts and baggy shorts can make it hard for the trainer to observe, and, if needed, to correct your form. Outfits that are too big and baggy can get in your way of performing exercises such as push-ups, planks, any twisting motion, etc. As trainers we want you to succeed, and the right outfit can make a very big difference.

Fitness Fashion vs Fitness “Flashin”

I firmly believe that working out gives one confidence and a feeling of accomplishment. There is an abundance of workout wear for every “body.” Showing off one’s accomplishments from their hard work and dedication should be appreciated. But from time to time we see a little too much of people’s “assets.” A fitness garment should be allowed a little “wiggle room”…it needs to get the job done with you and not distract you. A lot of “adjusting” can waste some serious energy J

Expensive vs Not Expensive

The great news is that there is workout gear for every budget! You can find all the popular attire, Adidas, Under Armor, etc. at TJ Maxx or Marshalls if you don’t mind looking a bit. You can also find anything on Amazon.com. I like to mix a good top with a lower priced short/sweats and vice versa. Fitness fashion is fun and can be worn both to work out in or to go practically anywhere. The moral of this blog is that fitness is a fabulous thing and so should be your fitness aesthetic. You are an individual whose workouts and fashion are who you are, not someone else, or an ad on tv promoting the “latest and greatest” thing to wear or way to achieve your goals. Have a great workout !!!

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Super Bowl of “Back” Exercises

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

With an incredible Super Bowl XLIX now behind us, we may now focus on our own epic battle of crowning the “2” most effective back exercises. Our earlier posts set up this discussion, so if you’ve missed them and haven’t commented, check out………

From all of our readers comments it was clear that we narrow this match-up to “2” back exercises, that will compete for the @FitnessPropelled “Best Back Exercise”. The match-up is between the #Deadlift vs #Pull-Up’s.

Deadlifts

01-fitness-motivation-sexy-women-deadlifting The deadlift is a compound movement that works a variety of muscles groups:

  • The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
  • The gluteus maximus and hamstrings work to extend the hip joint.
  • The quadriceps work to extend the knee joint.
  • The adductor magnus works to stabilize the legs.

The deadlift activates a large number of individual muscles, in particular the back being:

How to do it:

  1. Make sure that your feet are hip width apart.
  2. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
  3. Lower your hips and bend knees until your shins contact the bar.
  4. Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
  5. After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
  6. Lower the bar by bending at the hips and guiding it to the floor.

Pull-ups

index A pull-up is an upper-body compound pulling exercise. The pull-up is performed with a palms facing forward position.

  • A pull up is a closed-chain bodyweight movement where the body is suspended by the arms, gripping something, and pulls up.
  • The wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso.
  • The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.

The pull up engages numerous individual muscles. Again, with a focus on the back the pull up targets

How to do it:

  1. Step up and grasp bar with wide grip palms facing away.
  2. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Which of these two top notch back exercises gets your vote and why? Leave your comment below…..

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Sources:

  • Bodybuilding.com
  • Wikipedia.com