Posts Tagged ‘Strength’

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!

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The T-bar is typically used as a rowing exercise to work the rhomboids, trapezius, and lats muscles. It can easily be substituted by a barbell or dumb bell row since using the T-bar may feel a little absurd (imagine pulling 50 kg of weight to your crotch).

However, creativity and functional movements can be applied to this gym-corner equipment to give you a good core workout that can be definitely challenging.

Watch the video below to see how to do a clean and press using the T-bar.

 

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Are you looking for a dynamic body weight workout? Do you want to do a challenging circuit but you don’t have time for the gym? Are you bored of doing the same exercises again and again?

Then you should try the TRX suspension training system! 

What is the TRX suspension training system?
The TRX suspension training system, or simply the TRX was designed by a Navy Seal who wanted and needed to stay in shape even while at work. Since they are usually on the field, he had to develop something that requires a limited amount of space and use whatever equipment available. He adapted the rope exercise system and developed it into a cable and further into suspension training. The whole idea is to let your body weight “hang” using the suspension system for a whole body workout. Realizing how effective yet compact the training system was, TRX made its way into the fitness industry and is now being used by professional sports teams, MMA fighters, coaches, and top trainers around the world.

 

How does TRX suspension training work?
TRX is a type of training that uses gravity and your own body weight to build strength, endurance, balance, coordination, flexibility, core and joint stability. It is completely safe to use by anyone and even minimizes risk of strain and other injuries. Even without using weighted plates for resistance, the challenging suspension exercises helps improve muscular performance and bone density.

Here are the advantages of the TRX suspension training system and some tips on how to maximize your workouts:

TRX RIP Training
What is the TRX suspension trainer?

    • No matter what your training goals may be, the TRX can help! If you are a beginner, you can lessen your training time by working your whole body, switching from one exercise to another in literally just seconds! This efficient tool also strengthens the core muscles – your abdominals, hips, gluteals, back, and lats. Because your body is constantly challenged by gravity, every exercise using the TRX suspension training system engages and totally works the core! You will improve not just your strength and stamina, but also your flexibility, balance, coordination, and stability. Since every physical activity that we do in life needs a strong core, you will definitely benefit from this versatile exercise equipment. Whether it is bending over to pick up the pen you dropped in your office, washing your car, playing sports with your kids, or participating in the Ironman, you will benefit from a strong core that is well developed by the TRX suspension training system. Having a strong core is important to minimize the risks and prevent injuries not just on your low back, but throughout your entire body. Think about how getting a strong core and stable trunk improves not just exercise performance but more importantly your way of life!
    • With the TRX suspension training system, you use your own body weight to workout according to your own fitness level, needs, and goals. You can easily decrease the intensity of the exercises just by stepping closer to where you anchored your cable system. If you think you are ready for more challenging workouts, then step away from your anchor and you already increased the intensity of your TRX workout. You don’t need to keep adjusting the plates on your barbell or dumbbell! You can constantly challenge your body and quickly adjust the intensity that you need specifically per exercise.
    • If you want to build muscle size and strength, the TRX suspension training system is also the exercise equipment of choice.This dependable exercise tool actually works better than using gym equipment like machines, barbells or dumbbells since apart from working out targeted muscles, you also challenge your core constantly in every workout! TRX also strengthens all the stabilizing muscles around the joints that you are currently working on and challenges your whole body in a way that it has not been challenged before when you were using gym weights or machines. The TRX suspension training system offers workouts that results to more strength and power from your exercise routines and gives you a strong foundation with less chances of muscle strains and injury. If you are up to a more challenging workout, TRX can also be a great tool for plyometric type training for an added increase in your power output.
    • The TRX suspension training system can indeed be very challenging and intense but it is also low impact, ensuring the safety of each exercise that you do.  You can wear a weight vest to make the exercises even more challenging. The TRX helps you reach some ranges of motion that you may not have been able to reach before. It offers great support while recruiting more muscles.
    • Are you looking for a cardio workout to lose weight and build muscle endurance? The TRX will fire multiple muscles, which increases the heart rate, burning more calories than sitting or standing through a “traditional” exercise. TRX can keep you constantly moving from one exercise to the next in a circuit-like manner. This strengthens your heart as well as increases muscular endurance.


10 Minute Trainer - Workout for the Busiest People

Can I use the TRX suspension training system for cardio workouts?

Yes, you can! The TRX fires multiple muscles, including the large muscles of the hips, back, and core, which will increase the heart rate and burn more calories. In fact, it burns more fat than sitting or standing through a “traditional” exercise routine. With the TRX suspension training system, you can constantly move from one exercise to another, just like in a circuit or high intensity interval training. This will surely strengthen your heart (cardiovascular system) as well as increase muscular endurance.

What is the advantage of training using the TRX over traditional training?
Traditional styles of training are usually performed in one plane of movement – forward or backward as in pulling or pushing types of exercises. If you are a beginner in most gym, you may even be required to do the exercise in a seated position to minimize injury. For most exercises that use big muscle groups in the upper body, you do it sitting down. An example would be doing a seated chest press, a seated cable row, or a leg press, none of which challenge the core the way we need it to work for our daily activities. The TRX is a functional training system which means that it mimics the movements that we do in our daily routine. We don’t always move in a forward, backward motion and supported by a seat in our day to day physical activities. We need to engage the core as we move left, right, forward, backward, diagonal, twist, and bend. This is exactly how the TRX suspension training helps prevent injuries while developing a strong and stable core. By challenging the body in other planes of motion, you are training and exercising for daily activities and reducing chances of injury.

What are the exercises that I can do to enhance my performance?
Like any new exercise program or introduction to new equipment you have to start with the basics until you have mastered the proper form and technique. This helps you recruit the appropriate muscles and prevent injuries after a couple of weeks of training. The TRX suspension training package includes exercises that you can do safely and effectively at home, in the office, or anywhere you bring your TRX to! Here are some of the basic exercises that you would start off with when you first get going on the TRX: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist, Back Extension.

Read more about the TRX suspension trainer here and see some exercises.

Who is TRX training for?
You can see that the TRX system is very versatile for everyone: young, old, pro-athlete, recreational athlete, stay at home mom, body builder – no matter what your goals are and what your fitness level is, the TRX suspension trainer is for you!

Get started and take your physique to the next level!

Click the banner below to order your gym in a bag now!



Become a TRX Trainer

What’s your motivation for running and being fit?

Click here for more motivational posts.

People often go to the gym and workout to be strong, get ripped, or improve their figure but apart from that, exercise has more practical benefits. Even if you are not a competitive athlete, you still have a reason to aim for optimal strength, endurance, and fitness. If you think you are not motivated to be fit and you really just can’t find a reason to exercise, watch the video below.

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The “super dad” in this video was able to save his daughter from being hit and ran over by a speeding wagon carrying two other children from a hill. If that guy was not fit enough or can’t run, his daughter may have been badly hurt and injured. Have you ever thought that you can be fit for your family or for other people who are special to you?

Getting fit is not merely about looking great and being able to do weird things. Being healthy and strong may also mean being the best that you can be for your family and those who are important to you. Fitness is not merely an egoistic and self-centered goal, but we can aim to be fit for others around us.

Start working out!




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10 Minute Trainer - Workout for the Busiest People


The TRX suspension trainer  is the best versatile tool that is portable and easy to use. You can easily attach it to your doorpost or a pole if you are on the go and have no access to your gym. The exercises that you can do will challenge your core and work your upper body muscles and even your legs. Because it works the whole body, you are sure to burn calories and tone muscles on the go. You can easily shift from one exercise to another and do your own circuit training using your body weight.

Read about the TRX here.

You still don’t believe that you can do lots of exercises by just using the TRX suspension trainer and your body weight and work your upper body muscles, core, and legs? Check out this video below and see 70 various exercises that you can do with the TRX suspension training system!

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The TRX suspension trainer is safe to use and the package comes with a easy-to-read guide for exercises that you can do at home, in your office, or even at the beach!

If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer


There are lots of exercises that you can do with the TRX suspension system. You can bring it anywhere and easily attach it to a pole or doorpost or anywhere stable. It is easy and safe to use and you can get a total body workout with this dynamic tool!

Here are three advanced exercises that you can do with the TRX suspension system by Naudi Aguilar. Naudi is a trainer and coach for MMA fighters and professional athletes, so expect his workouts to be intense. He incorporates functional training for MMA fighters and athletes in his exercises. The video below is a circuit of only three movements using the TRX suspension trainer. You’ll really burn your muscles with these three exercises in less time! These exercises on the TRX suspension trainer works the upper body especially your pulling muscles, your core, and even your legs. Watch the video below:

Watch another advanced exercise by Naudi Aguilar using only your body weight! Click here.

If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer


The TRX is a great tool for functional training that works your whole body and challenges your core. You can read from my previous post that the TRX is a versatile device where you can do a lot of exercises and bring it anywhere! It is simple to attach and use on your own.

Read about the TRX here.

Because it works the whole body, you are sure to burn calories and tone muscles on the go. You can easily shift from one exercise to another and do your own circuit training using your body weight. Check out this video for basic exercises that you can do on the TRX:

amazon free shipping
If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer