Saturday, September 26, 2015

TRX for Athletes

I recently went to an instructor certification to use the TRX Suspension Trainer for my clients. Among the exercises that we learned, I was able to find a focus for my athletes too. The benefits of suspension training include challenging the muscles by changing your center of gravity, improving joint stability, increasing stabilization through balance, and performing functional movements to build proper muscle patterns. Above all, TRX is a full body workout that requires only ONE tool!

The main objective of the suspension straps is to create proximal (near the center/core) stability while improving distal (away from the center) mobility. Below is a video describing this philosophy.
TRX Objective

As an instructor, my primary objective is to create a safe and effective workout. To do this, I first focus on the foundation movement of the plank.
Mastering the TRX Plank

Next, I focus on recognizing the body as a series of masses and spaces. The head is a mass, the neck a space. The torso is a mass, the waist a space. To maintain proper form, those masses and spaces need to be in place.
TRX- Masses and Spaces

Sample Class:
Warm Up:
Deep squat-stretch
Squat Row
Hip Extension
Wall Slide
T-Spine rotation
Main Set: 
Perform each exercise for 10 repetitions. Repeat the circuit 3-5 times with 1 minute rest between circuits.
Step back lunge
Hamstring curl
Chest press
Squat to pistol
Tricep press
Bicep Curl
Side Plank
Hip hinge
Alternating leg lift
Kneeling hip flexor

Saturday, September 12, 2015

Swim Cap Fashion Statement

The first hurdle to improving your swim is...getting in the water! Whether it is body image, the cost of a new suit, or having the tools for drills, many of us can find reasons to avoid the swim. In addition to a suit and goggles, a fun swim cap can help you find the mindset to jump on in! Graphic Swim Caps

Like many of us collect shoes, I have several caps on hand to wear with my changing mood. Below are some of my favorites.

When I'm not feeling the workout.
When I'm feeling like a superstar!

When I feel girly and fun!