Some TRX Tips...

Still staring at the TRX wondering how you can add it to your workout?

Or finding the integration of the TRX into your program is not challenging enough?

Here are two options to put it to good use...

Building to the jump squat:





For a unilateral advanced training challenge:

Here is a brief breakdown of the five exercises:

1. TRX Single Arm, Single Leg Row 
Add a twist to the traditional inverted row exercise by using one arm for the row and balance on just one leg. This will really challenge your trunk rotary stability as you will need to “fight” to not rotate as you perform your reps. Try to keep your shoulders squared to the anchor point throughout the exercise.

2. TRX Single Arm, Single Leg Squat 
This exercise is similar to the row listed above in that it will challenge your trunk rotary stability. Having only one base of support, a single foot, will increase the difficulty and force you to perform the exercise in a controlled manner.

3. TRX Single Arm, Single Leg Balance Reach
This is one you can use with clients who struggle with single leg balance exercises. Applying pressure into the handle with one hand will help with neuromuscular patterning and engage your lats and core to help keep you strong and “stiff” throughout the exercise. Work to maintain a neural spine throughout and remember to keep your elevated foot pointed down to the floor and keep your hips from rotating and all times.

4. TRX Single Arm, Single Leg Side Plank
This is an advanced version of the traditional TRX Side Plank. Keep only the bottom foot in the cradles and rest the top leg on top of the bottom leg while you get into position. You can perform this from either the forearm of the hand. Place your top hand on your hip and work to maintain neutral alignment.

5. TRX Single Arm, Single Leg High Plank Hold
In single handle mode, put one foot in the cradle and get into a pushup position with a neutral spine. Once you are set, carefully lift the “free leg” off the ground as well as the hand opposite the foot currently in the cradle. This advanced rotary stability challenge will force you to engage muscles from feet to fingertips!

Doug Balzarini has been in the fitness industry for the past 14 years. He is originally from Massachusetts where he earned his undergraduate degree in exercise physiology and had his first personal training job. He moved to San Diego in 2000 and worked for the American Council on Exercise (ACE) for five years before starting his career at Fitness Quest 10 as a personal trainer and strength coach. He was there from 2005 to 2011 and worked with clients of all ages and abilities. Doug is the strength coach for Alliance MMA in Chula Vista, California and creator of DBStrength.com.

Goals for 2012??

It's getting to be that time when people typically jump into their "New Year's Resolutions" with both feet..... Do you have your's set?

Some tips on being successful with your Resolutions this year:

1 - Only set a few goals at a time.

Use some triage, just think- it is a lot of work to make change in your life (you may have some experience in this department already, both successes and failures). Hitting it hard on a few goals that you REALLY WANT will make for better success in the long run. You can always update your goals when you knock these off the list!

2 - Make them Specific.

While "losing weight" and "spending more time with family" are very real and rewarding directions the problem is that you need to know when you have arrived at your destination- when are you successful?? You tell me which one is more convincing:

- "I want to lose 10 lbs." , or,

-"I am going to lose 10lbs of body fat, according to the WFI Fitness testing. To do this I am going to eat by sticking to the outside of the grocery store (having a list), and also incorporate an extra hour a week into my fitness training schedule."

- "I want to spend more time with my family, so I am not going to work as much."

- " In order to spend more time with my family I will only take OT a max of 3 shifts per month and when taking my annual holidays I will turn my smartphone off, only checking after the kids bedtime."

3 - Make them Acheivable.

Yeah, I said it. If you have been trying to lose that "last 50lbs" for the last 10 years, why would you expect it to come off by Jan. 31st? At a realistic 0.5-1.0lb of BF loss per week for a healthy individual you might want to take the slow and steady approach and keep it off for good. Setting bite size goals that are acheivable are very rewarding and encouraging. There's nothing wrong with being ahead of schedule if it happens, but in my experience if one is behind schedule.... well it can be downright crushing!

4 - They need to be Relevant.

Seriously, how do your goals relate to your life? Is it that you need to save more money, or spend less? Do you want to be Arnold big, or Brad Pitt lean? Are you prepared to do what needs to be done to get there? Is your family prepared for that?

5 - They gots to be Time Oriented.

Set a deadline, and stick it. "I will lose 6lbs of bodyfat by March 30th."- might not sound too awe inspiring but just think,

- How much progress have you made in the last 12 months?

- If you were able to achieve that goal and then repeat it 3 months at a time how long would it take you to surpass your previous year? Doesn't sound too bad anymore does it?

Goal setting, what a blast!

If you are in need of a hand nailing down some goals for the new year remember that you have the Fitness Committee members on your shift if you need. Or even ask someone you know that was successful in achieving the goals that you want to hit- often they are your best resource!

How does it go.. "if you fail to plan, you plan to fail". Whoever coined that phrase? I wonder if the person got told to shut up the first time they said it..... either way, whoever it was had a good point!