Body Blasting Timed TRX Workout

Try using the TRX suspension training system for variety in your workouts.  The great thing about the TRX is that it helps engage core and stabilizing muscles, is low-impact, and allows you to control the level of difficulty of the exercises. 

Body blasting timed TRX workout:

45 sec Squat-Row Combo
30 sec Chest Fly
30 sec Overhead Shoulder Raise
30 sec Hamstring Curl30 sec Hip Press
30 sec Suspended Sit Ups
30 sec Oblique Leg Raises (each side)


For more information and/or video demonstrations of exercises, go to www.fitnessanywhere.com

Choosing a Personal Trainer

Washington DC, where I’ve lived for the past six years, had approximately six inches of snow fall last night.  I realize that for a large part of the country, six inches of snow would barely make a mention in the paper.  However, I’m convinced that DC stole the “What to do in case of snow” page out of another city’s handbook – that city being Los Angeles.  A few inches can turn the city on its head.  I’d warned clients that sessions might be cancelled because of the weather, but I allowed myself a little extra time and made it to work.  I started to write about not letting obstacles, such as weather, get in the way of working out.  But the whole thing started to seem rather self-promoting.  It began to feel very Bob-Harper-The-Biggest-Loser-I’m-here-to-give-you-back-your-life mixed with a little Jerry-Maguire-help-me-help-you.  And that is, most definitely, not me.  I’m more of the “Don’t give me excuses; if I made it, you can make it” trainer.  (That line is number three in my “If I can, you can” series, following “If I’m not tired, you’re not tired,” and the classic, “If I can lose weight, you can lose weight.”).  Nevertheless, it started me on the following train of thought.

1.        Find a trainer who is nationally certified.  It seems obvious, yet as training is still a relatively new industry, there is no regulation stating that a trainer must be certified.  Ask.  Some of the better known certification agencies are the Aerobics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and American College of Exercise (ACE).

2.       Work with a full-time trainer.  This might be a rather controversial statement, as there are many part-time trainers, but it’s my professional opinion.  Full-time trainers, those who make a career out of training, are generally better educated and more dedicated to providing a quality service.  I don’t go to a part-time hair stylist, and I certainly wouldn’t see a part-time dentist.  Why would you trust your body to part-time trainer?

3.       If you’re in a gym, observe the trainers before hiring one.  Is the trainer there when you’re there?  What type of exercises does he choose for his clients?  Is he focused on the client during the session?  Does he look professional?  Do his clients seem to like him?  The trainers are out in the open for you to watch.  Spend a little time before committing to one.  Sure, gym employees might start referring to you as “The Stalker,” but, trust me, it’ll be worth it. 

4.       Get referrals.  Ask the gym regulars whom they would recommend, even if they aren’t training clients.  They, too, have been observing the trainers and usually form fairly on point opinions as to our strengths and weaknesses.  If you’re leaning towards one trainer in particular, ask to speak with one or more of her current clients.  Inquire about the trainer’s history of being late, cancelling sessions, and whether she listens to her clients’ goals and concerns.

5.       Decide in advance the training style that will work for you.  I am not a “drill-sergeant” trainer.  I am not going to put my foot on your back while you do push-ups and demand that you “give me five more.”  If that’s the type of trainer you want, please don’t hire me.  We will both be disappointed and frustrated with our sessions.  Ask the trainer about his style, or ask the director or training manager to recommend someone with a compatible style.

6.       Schedule a session with the trainer.  Try out the trainer for one session before committing to any longer period of time.  Some personalities, styles, or schedules just don’t mesh.  But, like any relationship, don’t ask the trainer to commit a lot of time and effort to you before you decide you’re just not into him.

Top 4 Ways to Prevent Shoulder Injury

by Phillip Godfrey, MES

According to the Bureau of Labor Statistics, shoulder injuries accounted for 13.3% of nonfatal injuries in 2009. Here are the top 4 ways to help prevent shoulder injuries.

1. Shoulder Internal/External rotation exercises- These exercises are some of the best in strengthening the rotator cuff (the rotator cuff consists of muscles in and around the shoulder joint).  Hold your elbow at least a couple of inches away from your side. Doing so allows a small vascular supply to the rotator cuff. Internal/external rotation exercises will help reduce the chances of irritation or possible tearing of the rotator cuff. A tear in the rotator cuff doesn’t repair itself, so once it occurs, surgery might be necessary. It can also become a chronic condition; with possibility of arthritic changes or limited range of motion.
2. Do More Back Exercises- Fitness professionals often refer to people working on their ‘mirror body,’ the muscles one sees when looking face on in the mirror. But if we don’t work the muscle groups evenly, we create musculoskeletal imbalances in the body. By increasing back exercises in your routine, you can create more strength and balance in the shoulders.
3. Drop the over head presses- One of the staples in most workouts is the direct overhead press. Direct overhead pressing creates an impingement (a pinch point on the rotator cuff between the humeral head and the roof of the shoulder joint). There are many other shoulder exercises to chose from that are not so risky. Mix in side lying deltoid raises and lateral dumbbell raises to start.
4. Stretch out the chest- The chest muscles get tight from all the chest work outs, too much computer work, as well as sports such as running and cycling. This leads to more imbalances in the shoulders which manifests as pain and poor posture. Try lying on a foam roller with it up and down the spine from head to hips.  Stretch out your arms making a “T” shape with your body and just relax your hands on the floor. This is an easy way to stretch your chest without excessive tension on the shoulder joints.

 Phillip Godfrey is a Medical Exercise Specialist with Results Gym.  He has been in the fitness industry since 2007.

Urban Myths of Fitness

Part of my job as a trainer involves talking to people.  Intake consultations with new gym members, answering questions or making small talk with people that stop by the trainers’ office, and, of course, conversations with my clients (Anna, my business partner and former client, likes to say I use conversation to distract people from realizing the horrible things I’m doing to them during a workout.).  Over the years, I’ve found myself hearing, and refuting or clarifying some of the same misconceptions about fitness again and again. 

1.        Muscle tone is different from muscle mass.   I hear this sentence all the time from people, “I don’t really want to build my muscles, I just want to tone them.”  The popular definition of “muscle tone” refers to the ability to see the outlines of your muscles under your skin.  There are only two ways to achieve “muscle tone.”  You have to reduce your overall body fat and build muscle mass.  You have to build it to tone it.

2.       Women develop bulky muscles from working out too much.  When a woman tells me this, I ask what she means.  98% of the time, she’ll tell me that her legs get big when she works out too much. Most women will spend their time working out doing cardio – running, cycling, using the elliptical machine or Stairmaster.  These are all activities that will strengthen the legs.  But unless you’re also doing strength training for the upper body, eventually your body will begin to appear out of proportion.   Usually, it’s all a matter of perspective.  Once we spend time building the muscles in the upper body, the legs suddenly don’t seem so bulky anymore. 

3.       Certain exercises/activities can create longer, leaner muscles.  Damn you, Gwyneth Paltrow and your proselytization of Pilates in the ‘90’s.  Devotees of this exercise advocated the creation of “longer, leaner muscles” from Pilates that one couldn’t achieve from traditional strength training.  If you ever want to get under my skin, tell me you just want longer, leaner muscles (You can also talk about “flexing” your muscles.  But that’s a totally different pet peeve.).  Once and for all, you cannot make muscles longer.  A muscle runs from joint to joint.  Your biceps will always run from your shoulder to your elbow.  No more, no less.  Of course Gwyneth Paltrow has long, lean muscles.  She’s 5’9” and eats mainly grains and soup.  She also has osteopenia, the precursor to osteoporosis.  Hmm.  Those dumbbells don’t look so bad now, do they?

4.       Carrots (and lettuce, apples, etc.) aren’t carbohydrates.  A lot of the time, when I ask a new client about his/her diet, I hear, “I don’t eat carbohydrates.”  “What did you have for lunch?” I’ll ask.  “Umm, salad with chicken,” he’ll say.  Fruits, vegetable, beans, bread, sugar, cupcakes – all carbohydrates.  The difference between fruits and vegetables (complex carbs), and cupcakes and sugar (simple carbs) is a matter of how quickly the body converts the carbohydrates to sugar.  A good article explaining the difference and how these carbohydrates affect blood sugar levels, weight, etc. can be found at http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm

5.       It’s all about being healthy.  Aaaand, about how you look.  I never disregard the vanity factor of fitness.  Why should I?  And why should you be ashamed for wanting to like how you look?  Let’s face it, when you feel good about how you look, you’re more likely to take better care of yourself.  Exercise and eating healthfully don’t seem like such a burden when they put you into a smaller pair of jeans.  Sometimes when you put vanity first, being healthy follows right behind.

6.       Fitness is easy.  No, it’s not.  And anyone who tells you differently is lying.  It’s time consuming and not always fun.  Then again, doing laundry is also time consuming and not always fun, and yet you don’t walk around in dirty clothes, do you?  Fitness is hard, uncomfortable work.  I know, I know – there’s always someone running on the treadmill or in the Spinning class who makes it look so easy.  I guarantee you he spent many, many hours, weeks, months, or even years sweating and grimacing through the discomfort to get to that point where it looks easy.  Hang in there.  Congratulate yourself when you do well, and don’t beat yourself up too much when you fall off the wagon.  Fitness is a process.  You have your entire life to get it right.

5 Things You Should Know Before You Join A Gym by Sarah West

1.        Timing is everything

Gym membership sales hit three peaks every year:  right after New Year’s, right before summer, and start of the school season/colder fall weather.  Plan to buy your gym membership on one of the off-peak times, and you’ll be in a much better position to negotiate a good deal.  If nothing else, join at the end of the month to take advantage of the pressure to meet membership quotas.

2.       Check out the competition

You might have found your “perfect” gym.  You know, the one right around the corner from your place, with cycling classes around the clock, and fluffy towels in the locker room.  But go to other gyms in the area before you sign a contract.  What are the going membership rates in the area?  Do other gyms rely on yearly contracts or month-to-month memberships?  Is there a bonus, such as a free massage or personal training session, when you sign up?  You might be able to get initiation fees waived or a free training session if you remind them what the competition is offering.

3.        Go for a test drive

Ask for a visitor’s pass before you sign a membership contract.  Most gyms will allow you to test drive the gym before making a decision to join.  Go at the time you would normally work out to see what it would be like to be a member there.  Is the gym crowded?  Are you able to get on equipment easily?  What classes are offered at that time?  Is the gym clean and well-maintained at that time?  Don’t rely on what gym employees tell you; judge for yourself.

4.        Negotiate for non-monetary perks

The sales representative might not have the ability to offer discounted rates or waive initiation fees.  But that doesn’t mean that you should have to walk away with nothing.  Negotiate for something that won’t cost the gym money up front.  You might be able to get a couple sessions with a personal trainer or a free locker rental.

5.       Consider other options

There are a number of national and local fitness networks across the country.  Companies such as Globalfit and National Fitness Network accept memberships through your insurance company, employer,  or independent application.  Instead of joining a gym, when you join a fitness network, your monthly membership fee is paid directly to the network.  You then have access to affiliate gyms in the area or across the country.  This might be a better option for people who either can’t decide between gyms, as long as those gyms are network affiliates, or for those who travel often and would like access to gyms in other locations.