March 28, 2011 § Leave a comment
As some of you may know, I completed a TRX Suspension Training Course yesterday and it was outstanding. The certification was held by “Fitness Anywhere” which is the company that owns TRX. Our instructor informed us that they are in a transition and will be called “TRX Training” since most people identify with the TRX name. I knew TRX was a very versatile piece of equipment because I’ve owned one for the last almost year and a half. While I do use it often, I was doing familiar exercises on it and didn’t want to mess with the adjustments too much. Well that has changed!
I arrived at the gym location and signed some paperwork to receive my manual. The instructor arrived with Vibram Five Fingers on. I love what’s going on already!
After a short introduction, the instructor talks about the the proper names for the adjustments and hooks on the TRX and how to adjust it to three different lengths and single handle mode. From there, she has us pair up with a partner. One partner is in group A, the other in group B. She teaches group A an exercise, then they teach the exercise to group B as if you are training them. We would then switch. I thought this was great so we could all get experience teaching and cueing.
From there we go into how to change the restistance on the TRX based on your body angle, which they refer to as “Vector Resistance Principle”. Changing the resistance based on your starting point in relation to the anchor point, they refer to as “Pendulum Principle”. Lastly, changing the base of support (from two legs to one leg for example), they refer to as “Stability Principle”. This makes me believe even more that the TRX can be adjusted to all levels of fitness, even “Homer”, the couch potato. It’s so simple to change the level of intensity just by walking back a few steps or lifting one foot.
Next, we went through a 12 exercise full body routine. 45 second exercise interval followed by 20 second transition. Adjusting the TRX during a 20 second rest was not as difficult as I thought and the workout was tough! Here’s a photo of group A going through the workout:
From there, we broke for lunch. Just in time! I’m starving!
When we returned, we went through the entire exercise catalog. Learning and teaching to our partner or being taught. Excellent! What I love about the manual is that each exercise gives you the strap length so you know immediately the right adjustment. Next, we learned how to attach the TRX to a tree properly for outside training. Good practical information.
From there, we broke into groups of 6 people and received a “client” that needed a program. My group got a 30 year old stay at home mom, who works out 3x a week, and plays tennis during the weekend. She wanted something to target her abs, tighten up her thighs, and good cardio. We came up with 6 exercises in a matter of minutes. SO simple!
If you are considering teaching TRX or just want to add it to your exercise routine to its full potential, I highly suggest this course. While most everyone was a trainer, bootcamp instructor, or gym owner, I found I fit right in. What does that mean?😉 Here’s a photo of our class. That’s me on the right in the blue tank.
On the business side, TRX Training will now be adding an instructor directory to their website. If you take any of their certifications, you will be listed in this directory. A big bonus! In addition, they offer an affiliate program which I am now a proud member of. LOVE this product! If you purchase anything from an affiliate link, YOU as the consumer receive a free gift. How great is that?!?
To find out more about TRX suspension trainers and to watch them in action, go to http://www.trxtraining.com/
Thank you for visiting and reading about my experience!
March 13, 2011 § Leave a comment
I can hardly believe it’s been 2 years since I’ve been on Twitter! I originally joined to find like minded fitness people and share ideas with one another. I am a very self motivated person and rarely miss a workout. It’s not because I’m obsessive, it’s really more about keeping myself sane. I’ve always been this way. Whether it was dealing with a controlling boss or staying home raising my kids, there is always some sort of stress I need to work out. I was starting to think I was a rare breed, until I joined Twitter. There are plenty of people just like me and it’s wonderful!
Since joining, I’ve shared so many things along my life journey. My daughter’s first birthday, the loss of my dog Kashi, doing my first chin up, finishing New Rules of Lifting for Women (took me 6 months!), my first mud run, learning kettlebells, finishing Enter the Kettlebell, my son’s first day of kindergarten, all my cooking experiments, my good days and not so good days. If you offered a word of advice, encouragement, thanks, and even criticism, I thank you. It has helped me in some way to move on from a situation or think of something in a different way, and for that I am grateful.
This blog was started when my daughter was about 6 months old. I wanted to get back in shape and obtain some level of healthy leanness. 2 years later I am not really on that journey anymore. I am less concerned with having a certain look and more concerned with building strength and staying fit. That being said, I am in the process of renaming the blog and giving it a new look. I will not post my training here anymore. It’s tedious for me and the bottom line is that it’s getting done. There is no doubt. I do post it on Twitter from time to time, and I will give updates on what I’m doing but the bottom line is I have a training notebook I write everything in, I don’t need to type it again in a post.
In closing, I just want to give a shout out to @drmarkcheng who was kind enough to invite me to a kettlebell basics workshop a year and a half ago and it’s changed the course of my training. I appreciate all your knowledge and it was so wonderful to meet you in person. Also, a big shoutout to @strongsarah. Where do I start? You’ve helped me so much, answered questions, been a great friend and constant source of inspiration for me. One day, we will get to meet.
Thank you again tweetie birds!
March 10, 2011 § Leave a comment
I threw this together one night when I had a pack of chicken and some vegetables to use up. There’s so many ways you can adapt it to fit your style of eating. I’ll give some suggestions at the end of the recipe.
- 3 chicken breasts cut into cubes
- 2 tablespoons coconut oil
- 1/2 pack of button mushrooms, diced
- 1 organic green pepper, diced
- 4 organic scallions (green onions) sliced, greens and whites
- 1 inch piece of fresh ginger, diced
- 3 garlic cloves finely diced
- 1/2 teaspoon crushed red pepper
- 2 tablespoons Bragg’s Liquid Aminos (tastes similar to soy sauce but has no gluten)
- salt and pepper to taste
- Head of bibb lettuce, leaves detached, rinsed, and dried
Heat up the coconut oil in a skillet and add the ginger and garlic. Saute for a few minutes. Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and mushrooms and saute a few more minutes. Add the scallion in last. I like crunchy scallion. If you like your vegetables cooked more, add them in before the chicken. Season to taste with salt and pepper. Serve over 3 or 4 lettuce leaves.
Suggestions: Have a pack of ground chicken, beef, pork, or turkey you aren’t sure what do with? Use that! Vegetarian? Try tofu or edemame (not in the pod) in place of the meat. Need more carbs? Use some cooked brown rice or quinoa at the base of the lettuce leaf before adding chicken mixture. Need more crunch? Add a small can of drained diced water chestnuts.
Hope you give this a try. Enjoy!
March 9, 2011 § Leave a comment
Taking a women’s self defense seminar is something, as a woman, you know you should do. I know, there’s going through the hassle of finding one, signing up, driving there when we all have busy lives. There’s always a million things that need to get done in a day. I will say after taking this class, it’s something you want to move up on your priority list.
In my area there has been an increase in car and home break ins, car jackings, etc. and considering these are deperate times for alot of people, being able to protect yourself is even more important. The seminar was taught by students from BJJ Shore Academy. Many of the students are also local law enforcement. 46 women attended inclucing myself. Many were young, high school and college age, but there were also older women there too.
The main point law enforcement was trying to drive home was to really be fully aware of your surroundings. We are all walking around distracted. Talking or texting on the phone being the big one. I mean, did you hear about the woman texting and walking into a water fountain at a shopping mall. HELLO?!? I am guilty of sitting in my truck in a parking lot about to go into a store, doors unlocked, sending a text. This is the perfect opportunity for someone to just walk up and open the door and pull you out to steal your car. Also, if someone looks suspicious, they probably are. Taking a few extra minutes so you and a suspicious person are not walking out of a store at the same time could save your life.
The seminar was 2 hours. We went over how to get away from someone that is trying to grab you, how to fall and get up properly, how to get out of a choke hold, and how to fight from the ground. Really interesting and practical information.
I highly suggest if there is one of these classes in your area to take it and encourage other women to take it. It could save your life.
January 20, 2011 § Leave a comment
I picked up a box of Quinoa flakes at the health food store today. I wanted to try it in place of oatmeal. When I was putting it away, I noticed a recipe for banana quinoa muffins on the back. Since I still had 3 over ripe bananas, I figured I’d give it a try. Of course, I had to improvise based on what I had in the house. Here’s my recipe:
- coconut oil
- 1/2 cup quinoa flakes
- 1/2 cup coconut flour
- 2 tablespoons honey
- 2 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 tsp salt
- 3 very ripe bananas
- 2 eggs
- dark chocolate chips (I used Ghirardelli 60% cacao)
Preheat oven to 400 degrees. Use coconut oil to grease muffin tin well. Mix flour and flakes with baking soda, baking powder, and salt. In a seperate bowl, mixed mashed bananas, honey, and eggs until blended. Add the dry ingredients to the wet ingredients and mix. Fill muffin cups 1/2 way up and top with a chocolate chip. I got about 10 muffins. Put in the pre-heated oven for 20 minutes. Remove from the oven and run a knife around edges of the muffin in tin. Let it cool 10 minutes before moving it to a cooling rack.
These came out moist and delicious. The next time I make the recipe, I will lower the temperature and see how that comes out. I would also, add 1/4 teaspoon of cinnamon in there.
Here’s the finished muffins. They’re a big hit!!
January 18, 2011 § 2 Comments
Today, I noticed I had several overripe bananas and I hate to throw away food. Instead, I remembered a pancake recipe I saw but adapted it based on what I had in the house.
1 cup cooked quinoa
1 cup unsweetened almond milk
1 cup water
1/2 cup buckwheat flour
1/2 cup ground flaxseed
1/4 cup hemp protein
1/2 cup raw cacao powder
1/2 teaspoon aluminum free baking powder (like Rumsford)
Mix bananas through cacao powder in a blender until smooth. Heat coconut oil on low-medium heat. Drop 1/4 cup of batter per pancake.
These are pretty delicate. It may take a few pancakes to get it going. A nice addition would have been some dark chocolate chips. I had them in the house too!!
Here’s the batch I made today:
January 9, 2011 § Leave a comment
The first six days of the 21 day kettlebell swing challenge are officially complete! I forgot how much I enjoy a good short intense session of swings. I started out with a 16kg kettlebell but found because I’ve been using 20kg for swings for some time now, this is the way to go for the shorter duration days. The longer workouts (15 and 20 minutes), I use a combination of 20kg and 16kg mainly because I find toward the end of the longer workouts, I’m close to grip failure. My husband is a beginner with kettlebells so he is using 20kg. So far we are really loving the program! If you want to find out more, check out http://www.21daykettlebell.com/
On the dietary front, I’ve returned back to my diet of clean, gluten free, dairy free eating and I’ve been feeling really good now that I’m off sugar from the holidays. I made the “Egg Foo Young” and the “Coconut Chicken Soup” recipes from The Primal Blueprint Cookbook. Both are keepers.
Until next week friends, train hard!