Archive for the ‘Power Training’ Category

It’s the time of the year for giving!

If you have been good the past year with your fitness goals, and have consistently made gains from your training, then don’t miss time to share the gift of fitness. Fitness is not just about abs and arms, but about improving your health and overall quality of life. If you have exercised regularly enough, you probably have felt more energetic, alive, and just happier about life. This is something that you would want your family and friends to have, right?

As a Personal Trainer both in-person and online, I know it could be tough most of the time to motivate other people to get into fitness, especially family and friends. But like what I always say, “Consistency is the key to success” and I’m sure eventually they will agree with you and might even come with you to the gym!

So start them off by giving them something inspiring and useful this Christmas from my list below that would hopefully get them to think more about their fitness. Maybe you could even get one for yourself! Simply click the links below to lead you to an Amazon page where you can easily order your gifts. Amazon offers FREE SHIPPING for orders over $25.00!

Here’s my Top 5 Fitness Gift Ideas for Christmas 2016:

1.) Ab roller – the ab roller is a small but absolutely effective equipment to work the abs. When used properly, it could target not just every muscle of the “core” but also the arms, shoulders,and even legs! I personally like the dual ab roller, because it provides more challenge to shoulder stabilizers and core, but better give a standard uni-wheel ab roller for beginners and intermediate exercisers.

ab-wheel_dumbbellClick the link to get it from Amazon:
SKLZ Core Wheels Dynamic Strength and Ab Trainer

fitness-depot-ab-wheel

Click the link to get it from Amazon:
Fitness Depot Ab Wheel

2.) Exercise Bands – yet another small but tough fitness equipment to have, exercise bands are very portable and could be used almost anywhere! There will be no excuse left not to workout with these ones! Exercise bands promote eccentric contraction when used in a controlled manner (vs. jerky, fast movements) which is great for building strength and muscle tone. This is a good choice if the person you’re thinking of giving a gift to is someone who is not confident of their body and overall strength, and needs something simple to get started with. You can also give them an exercise band manual to compete the package.

synergee-exercise-bands

Get it from Amazon:
Synergee Exercise Bands with Guide

3.) Suspension Trainers – suspension training have been a hit a few years ago, but like any fitness trends, the hype about them has subsided. Whether it’s still an “in” thing to do or not, it’s effectiveness remains unchanged! This is an option for people who have a significant base strength and are looking for a challenge. As long as they have something to anchor it to, suspension Trainers can be a fitness friend for frequent travelers or out-of-gym exercisers. There were a few types and brands that came out during its peak, but below is my personal choice:

trx

Get the TRX Suspension Trainer Full Workout Kit from Amazon.

4.) Nutrition App – the notion “abs are made in the kitchen” is true. For tech savvy individuals who are looking to eat healthier and/or lose weight, surprising them with a nutrition app installed in their phone could be a simple but thoughtful gift. Below are apps that I recommend, some of them I even used with my clients:

Eat this much

My Fitness Pal

Fitbit App

5.) Fitness Tracking Device – some people say they don’t work because steps aren’t measured accurately. What I say in response is, how can you expect it to measure accurate steps if it’s strapped in your hand?? I don’t intend to start a group of people wearing anklets of fitness trackers, but the point of wearing one is not to measure how many steps a person does in a day exactly. Wearing a Fitbit myself, I realised how it’s very motivating to ‘put in steps’ each day and just keep being active. They are a great tool to motivate people to move and be active, and even ‘compete’ with their family or friends for more fun and challenge! Here’s a couple of choices of awesome fitness trackers you could get:

fitbit-charge-2

Fitbit Charge 2

samsung-gear-fit-2Samsung Gear Fit 2

If the person you’re thinking about is seriously considering committed training whether in the gym or at home, then signing them up for Online Training is the best choice! As a treat, I’m offering a 12-Days til Christmas special: Sign up on or 12-days before December 25 2016 and get a 25% off on any Fitness Coaching Package offered from Fitness Coaching for Me. Simply answer the form on the Services page here, and we’ll get started.

Don’t miss the opportunity, sign up NOW!


TRX RIP Training
What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainer that works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your core and burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

Shop TRX Training Bundle Now!

Can I use the TRX suspension trainer?
TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

Get your TRX suspension training system now! Click the photo link below:




Become a TRX Trainer

Here are three bodyweight exercises that utilizes Plyometrics and works on multi-directional movements. If you are looking for very advanced functional core exercises, then these three are for you! These exercises will really work not just your core but your cardiovascular system as well, so be prepared to sweat it out.

The exercises are shown by Naudi Aguilar of Functional Patterns. He mostly trains MMA fighters but I find his exercises useful for other sports that works on agility, strength, power, and balance.

Here’s the list of the exercises with a brief description of each. They are done for 5 to 6 repetitions per exercise, with no rest in between exercises:

SHOP1. Plyometric Step-Lunge with rotation – Doing lunges is hard enough for most people, and doing plyometric lunges or ‘split squats’ is even harder. But here, Naudi Aguilar shows how to do a plyometric step-lunge (short stance) while twisting in the air to switch between legs! Proper form is definitely a must to keep yourself from busting your knee and get power from your hips.

2. Donkey Kong – the name sounds playful but this one’s really a killer. Starting on a deep squat position, you roll down on your back and then roll back to squat and stand up, then quickly exploding to a forward jump. Get your oxygen tank ready after this one!

3. Plank with Contralateral Arm and Leg Lift – for those who love planks, this one may be familiar with you. But the plank comes after those two explosive exercises, so you’ll be catching your breath a lot while holding this plank position which makes it harder. For those who aren’t familiar, it’s a full plank with an arm and the opposite leg lifted off the floor while holding the proper form of the plank. It can be quite challenging given that you’re still catching your breath at this time. Naudi does it for 10 counts or 10 long breaths per side.

Here’s the video:

 

As a gentle reminder, always make sure that you get enough rest in between sets. Don’t force yourself to finish it if you’re feeling dizzy in between the exercises.

 

Enjoy!

 

SHOP

body

Bodyweight Strength Training Anatomy

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4-Week Bodyweight Home Workout (Workout Series)

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TRX HOME Suspension Trainer

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Pure Protein Chocolate 100% Whey Powder 2 lb

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10 Minute Trainer - Workout for the Busiest People

 

Here is a good resource for Bodyweight exercises that you can do at home or in the gym. The video claims 44 different exercises, but I cut it down to 40. Some of the exercises are just variations of another. Some of them also requires a few equipment like a stability ball or a pull up bar, but most of the exercises can be done at home without any equipment. You can see different kinds of push-ups, variations of pull-ups, roll outs, and of course, burpees.

This is a good list, but one thing I noticed is that they’re mostly upper body exercises. This guy needs to squat! Out of the claimed 44 exercises, there are only around 5 to 8 exercises that targets the legs. If he included the squat and lunge variations, the list could be longer!

Here are the exercises:

  1. Mountain Climbers
  2. Dragon Walks
  3. Jumping Lunges
  4. Pike Roll Out
  5. Burpees
  6. Hanging Knee to Elbow
  7. Frozen V-sit
  8. Spiderman Push-up
  9. Single Leg Burpee
  10. Hindu Push-ups
  11. Diamond Push-ups
  12. Lawnmower Extensions
  13. Archer Push-ups
  14. Fingertip Push-ups
  15. Hanging Leg Raise
  16. Clapping Push-ups
  17. Single Leg Box Jumps
  18. Chest Tap Push-ups
  19. Archer Pull-ups
  20. Clapping Pull-ups
  21. Crucifix Push-ups
  22. Hanging Wipers
  23. SHOP

  24. Hanging Leg Raise to Lever
  25. One Arm Hanging Leg Lifts
  26. Pistol Squat
  27. L Sit
  28. Dragon Flags
  29. Ab Crunch Shredder Dips
  30. Triple Clap Push-ups
  31. Lalanne Push-ups
  32. Muscle Ups
  33. Standing Ab Wheel Roll Out
  34. Bodyweight Tricep Extension
  35. One Arm Push-ups
  36. Thigh Slap Push-ups
  37. Superman Push-ups
  38. Hannibal Leg Flutters
  39. One Handed Clap Push-ups
  40. Back Flip Burpees
  41. 360 Push-ups

Watch the video here:


Get Ripped in 90 Days

 

body

Bodyweight Strength Training Anatomy

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4-Week Bodyweight Home Workout (Workout Series)

Buy now

TRX HOME Suspension Trainer

Buy now

Pure Protein Chocolate 100% Whey Powder 2 lb

Buy now

SHOP