Uhh...core?

To be honest, most people who want to work their "core" have no idea what the "core" actually is. Some just point in the general direction of their abs and say "this". Since so many people are so concerned about working their "core", it's important you should know what it is.

Fact is, there are a lot of muscles that make up the core. The abs being just a small part of a large conglomeration of important stabilizer muscles.

Core Muscle Group

The group of muscles involved is as follows:

• Transverse Abdominis - the deepest muscle layer of the abdominals. It's a belt or brace that runs horizontal attaching to the spine, giving a narrow or slim appearance to your waist. Considered to be one of the most important muscles in spinal stabilization.
• Internal and External Obliques - the intermediate layer of the abdominals. These muscles run oblique from the pelvis (or hips) to the spine and are most effective in trunk rotation.
• Rectus Abdomins - the superficial layer of the abdominals (or better known as the six-pack). This muscle runs from the ribs to the pelvis and is responsible for trunk flexion (as in crunches). This muscle provides stability to the spine and pelvis when working with the other core muscles.
• Multifudus - the group of muscles that run between the vertebra in the spine providing extension and rotation to each spinal segment.
• Gluteus Maximus/Medius and Minimus - the hip muscles located on your buttock that also support and stabilize the hips and spine.
• Pelvic Floor Muscles - the muscles that run from the pubic bone in the front to the tail bone in the back. They provide support for the organs in the pelvis. These are the internal muscles used to stop the flow of urination.
• Scapular Stabilizers – also referred to as the rotator cuff, located on the back and around the shoulder blade. These muscles are important in shoulder movement, providing a smooth integration between the shoulder joint, shoulder blade and clavicle.

Read more at Suite101: Understanding What Muscles Make Up The Core: Core Is More Than Just Your Abdominals http://sportsinjuries.suite101.com/article.cfm/understanding_what_muscles_make_up_the_core#ixzz0uXIeDOwX

Workout of the day

Jump Rope-2 minutes
TRX Rows-15
Kettlebell Swings- 20
5 Rounds

Solving Knee Problems

Like to do squats? Been doing them for awhile? Have pain in your knees? Well there might be a reason...

You might be(and probably are) doing your squats wrong.

Take a look at your squat.

1. Are your knees going forward past your toes?


2. Hips not moving?


3. Bending/curving of the back?


4. Going way down to the ground?


5. Weight on the balls of your feet?


6. Feel like you're going to fall forward?

If you answered yes to some or all of those, you are more than likely doing squats wrong. Why is this a problem? When proper squats are performed, you lessen or eliminate stress on the knees while engaging the hamstrings and glutes. If done incorrectly, you create a compressive shearing force on your knees that over time will wear down your meniscus and lead to possible arthritic conditions.

How do you fix it?

Widen out your stance. Keep your knees behind your toes so your shins are vertical. Torso is upright and chest up. And hips/butt go out and down, just like you are sitting down on a chair that's a little far away.

Try squatting onto a bench or chair to practice. Take this approach to squatting to your daily life, such as sitting and getting up out of a chair or any other motion that involves squatting and or bending down.

Your knees will thank you for it.

TRX Training Course

This Sunday (6/20) we will be hosting a TRX Training Course put on by Fitness Anywhere. This course is mainly focused towards fitness professionals and others who want to learn more about the TRX. To my knowledge, there are only a handful of TRX certified trainers in Indiana (myself being one of them). So with this course already on the schedule and another one in the works, it is safe to say that the TRX is here to stay.

Challenge of the week

Stand up!

The average American can spend up to 21 hours a day sitting. This includes, driving, work and sitting around watching tv. That much sitting can have negative effects on your health such as lower back problems, obesity, high blood pressure and much more.

So why go to the gym to sit down? Find exercises that allow you to stand up to train. This can be as simple as standing up to do shoulder presses, squat cleans, dead lifts or even hop on the TRX.

Don't know how to use the TRX? Schedule a session with a trainer to get to know the ropes. (no pun intended...)

Club Update

Usually the fitness industry slows down around this time of the year. Not for us. With the introduction of the TRX and a more intense training program, we have been busier than ever. TRX group training classes have already started with Ben and mine are going to be started in June.

I will be out of for the next two weeks, so there probably won't be much blogging. Although when June comes around, I will be back full swing.

Look forward to more posts and club updates when I get back.

TRX Event

The event went pretty good, as I was not expecting a LOT of people to show. But I still had a somewhat steady stream of people asking about the TRX. There were of course a lot of things I could have done better in the planning of the event. But those will have to be improved upon next time.

Time vs. Sets

My manager asked me today, "are you still timing your exercises or using reps?". This of course got me thinking, why am I using time based exercises?

In general, I have been timing most of my TRX workouts in intervals of 30-45 seconds with 15 or so seconds of rest between them.

But still the question remains why? Convention would have you believe that reps and sets are the only way to go. This is a proven and time tested method of training and has it's merits and has been proved to promote hypertrophy. Rarely do you see someone bench pressing 80% of their body weight for 2 minutes and resting 15 seconds in between. Repetitions and sets give someone a clear idea of how much of an exercise they are going to perform, but not necessarily for how long.

So why time? Here are a few reasons:

1. Intensity. Exercises done in moderate to high intensity have shown to promote a metabolic boost. This will also build functional strength and endurance.
2. Time. Because most training sessions with my clients are 30 minutes in length. I have to find a way to know I'll be able to put my client through a quality workout, while still being able to get to my next client.
3. Volume. I've done both reps and time with the same client and have found strengths and weaknesses in both. Whether a person is able to perform more quality exercises in 30 seconds then if you were to give them a set number depends on the trainer. I've found with the TRX, an inexperienced client will perform less and lower quality repetitions if given a set number. As they will find a position that will allow them to easily perform them. As a trainer, you need to know how to identify these types of people and learn how to correct them.
4. Variability, the TRX is not an easy piece of equipment to quantify weight with. Where as with free weights and other equipment, the weight is usually put on the implement. With the TRX you are dealing with angles and torques that can change with a single step and body position.
   

Ultimately, it comes down to what your goal and/or preference is. Both sets and time have their merits and shortcomings. Which one is best for you comes down to what you want and what you want to accomplish.

I may post more on this later.

TRX Kick Off Party Flyer

More Advanced TRX Workout

This one is a little more intense. Short breaks in between, no more than 15 seconds. Go through 3 times. I forsee the Atomic Pushups becoming very difficult near the end.

TRX Squat jumps – 45 sec
TRX Cross over lunges- 45 sec
TRX Bicep curl- 45 sec
Jumping pull up- 15
TRX Atomic push up- 12
Jump rope- 45 sec

Morning Workout

Just made this workout for one of my morning clients.

Three times through...
TRX Squat -45 sec
TRX Lunge- 45 sec

Curl & Press (20 lb-30 lb)- 12

TRX Tricep ext- 45 sec
TRX Roll Out – 45 sec

KB Squat & Row- 10

TRX Training Course

Just got back from the TRX training seminar in Louisville Kentucky. It was definitely informative and well worth the $250 to attend. The location wasn't too hard to find and it suited the class pretty well. However...it was a little smelly as it was a MMA gym that seemingly hasn't heard of mopping it's mats.

The instructor knew her stuff and did a good job of going around and giving helpful feedback. I was a little disappointed that it wasn't Fraser Quelch, but oh well. Deb (the instructor) was knowledgeable and had a good background to be able to teach the material while being in pretty good shape herself.

Most of the people there were personal trainers or some other kind of instructor. There were actually a few other people from Anytime Fitness there, so that was cool. Something that I found odd was that Fitness Anywhere supplied new TRXs for the class. These could be bought after the class at a discounted rate. Why they don't just use "training" TRXs and sell new ones is beyond me.

Aside from the instruction, I found the Course Manual was almost worth the price of admission. This manual had not only all kinds of exercises with better descriptions than the training dvds, but also programming instructions. These programming instructions are what I found to be the meat the course. In fact, I would almost like a whole seminar fully on that. Which brings me to my next point...

Being an exercise science major, I've kind of gotten in the habit of wanting to know more about the exercises and the bio-mechanics behind them. The class, being mostly introductory, lacked this information. But because this is a mostly introductory class, I can't complain too much. Perhaps in the advanced class they're planning will go over the physiological benefits of TRX resistance training and the effects of tensile resistance on the muscles.

Behold...The 10 ft S-Frame

I present to you the 10 ft TRX S-Frame. This thing is beyond useful and way better than the crowded Smith Machine.



My official review of it will be up soon. But my initial impressions are that it's very sturdy and very useful for hanging TRXs, doing pull ups and tons of training activities.

And one thing I can say is that it definitely attracts attention. What was once a nuisance in crowded corner of the gym is now a large multifunctional training space.

Also, some other quick news. I will be attending the TRX seminar this Sunday in Louisville. And as we speak, I am applying to have our gym a TRX training host site. More on that later though.

Cool Combo: TRX Crossing Balance Lunge to TRX Hip Hinge

Cool Combo: TRX Crossing Balance Lunge to TRX Hip Hinge

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TRX S-Frame Arrivial (Part 1)

The TRX S-Frame came yesterday. It was delivered via an Estes moving truck. Wasn't AS big of a box than I imagined, but it was still pretty large. But anwyay, the construction of the frame wasn't bad, it was the moving of the other machines. More on this later.

Anyway, a lot of stuff to get done today. Need caffeine from all the work done the night before.

TRX / Indo Board combo

http://www.youtube.com/watch?v=69usSDrfvcI

A really cool integration of TRX with the Indo Board. Liking the combinations and progressions. Going to look into this further.

Club Update

Summer is approaching and more and more people are going outside and less people are coming into the gym. However, just because it's nice outside doesn't mean you're fit and healthy.

This summer we are offering more classes and training options than ever before. Whether it be Crossfit or TRX, there is something that can fit you.

We are also repairing some broken or out of order machines. So be on the look out for "out of order" signs on certain machines.

Also, we are expecting our TRX S-frame here any day now, which is almost a month earlier than we expected. And again, we will be one of the only facilities in Indiana to have this kind of TRX setup.

Look forward to more posts and updates on the club.

TRX Suspension Training is here

Well to be fair, TRX suspension training has been at our location for a few months now. However, this week we will be able to introduce our members and the public to a TRX training facility unlike any other in the state.

What is TRX suspension training?
Born in the U.S. Navy SEALs and developed by Fitness Anywhere^®, Suspension Training^® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX^® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.


After next week, we will be launching the TRX with a kick off party. This will include free classes, seminars and demonstrations. Also, I am planning on having vendors and local businesses in attendance as well. There will even be door prizes and give aways.

Stay tuned. There is a lot of fun stuff to come.