Test Your Machine

Now that you have tuned up your machine its time to take it for a test drive. TRX and interval training with Core Centric trainers will get you ready for the Warrior Dash. Lets build a team and push ourselves. Check out the link below... http://www.warriordash.com/register2011_washington.php

New Class

Please check out www.vashonparkdistrict.org and view Stroller Fitness, a new class starting April 5

Join TRX Connect and learn new exercises and share stories | TRX

SPRING TRAINING STARTS HERE!
Core Centric Personal Trainers use the TRX

Join TRX Connect and learn new exercises and share stories TRX

Exercise of the Day!

Table Pushaway -
Eat Less; Eat more often; Eat more proteins - I'll add to this tomorrow.

Weight Control - It's the shampoo!

A secret to weight control - I figured out why weight is an issue for so many.

The shampoo they use in the shower that runs down their body says "For extra volume and body".

They should start using "Dawn" dish soap. It says " Dissolves fat that is otherwise difficult to remove".

Are you getting it all in?

It sounds like a lot to fit in 30 minutes of cardio 5 days a week and 30 minutes of strength training 2-3 days a week.  Where do you fit in the stretching?  Are you getting the recommended stretching (daily), strengthening (2-3 times a week) and cardio (5 days a week)?  Has it worked its way into your passion for life?

All of the greatness of Pilates comes into our work on the TRX.  We are able to incorporate the cardio, strengthening and stretching into the same functional workout.  You have gotta love the foot cradles for the suspended planks and atomic pushups and Michelle's seemingly favorite hip drops and windshield wipers - oh my...Heart pumping body burning love.  Most days I still prefer that total cool down on the floor stretching with the wall bands.  Can't wait to hear from the rest of you. 

Cross Training

Core Strengthening is always a good bet for cross training.  Most sports (including soccer, baseball, golf, tennis) require rotating the torso.  A couple of great exercises for working those obligues and opening the hips are Spidey Pushups and Power Pulls.  Michelle and I will demonstrate those here soon with a video.  Stay tuned!

Use your heart rate to HIIT your goal

High Intensity Interval Training
Low Intensity Interval Training

Interval training is a great way improve your aerobic capacity and burn fat in 30 minutes.
Calculate your target heart rate zones, 70% and 85% of your estimated heart rate max (see Feb ‘11 post).
Warm yourself up with continues movement gradually increasing intensity to bring yourself into the target heart rate zone.
Push yourself for 30-40 seconds and recheck your heart rate, you should be near the upper range of the target heart rate zone.
Rest until your hear rate recovers to the lower range of the target heart rate zone.
Repeat for 20 minutes, cool down and stretch.

In the beginning of the workout the recovery time may be shorter than at the end. Recovery time will decrease as training continues, this is a sign of improved aerobic capacity.