How and why you should train with TRX

TRX - WHAT IS IT?
Well, it is amazing! There’s not one thing I don’t love about TRX for myself and for my clients. Maybe you have seen that “ropey, strappy thingy” at the gym or maybe you just want to know more, or perhaps you’re hearing about TRX for the first time. No matter what, I want to cover the basics for you in hopes that you try it out and learn what all the hype is really about.
Being a TRX Certified Instructor, I use TRX in my own training routine as well as with my clients. I use TRX Training at my gym and also have one in my home for an anytime workout. I love how you can pack it up and take it to the park, do a workout in your own home, or bring it along with you when traveling. No excuses, right? No matter your fitness level, the TRX is perfect and versatile for everyone; athletes, rehab, stay at home moms, body builders, young and old. TRX offers a cardio workout, a resistance workout, muscle flexibility workout, as well as balance. No matter what your goals are, you can benefit from the TRX. Before we discuss everything there is to know about the TRX, it’s important to first understand exactly how the body works.

HOW THE BODY WORKS: 
I am a trainer who incorporates many types of functional and corrective training in my clients’ routines. You’ll see why in just a moment. It is so important to understand the fundamentals and foundation of your body. Everything you do in life starts with one part of your body. Any guesses? IT’S YOUR CORE. Your core is not just about those six pack abs you see - it is so much more than that. Your core is made up of your pelvis, back, chest muscles, and also the abdominals. It is your core that is responsible for your body stability, flexibility and balance. Makes sense, right? Also, do we always move in the same direction every day like robots? No, we surely do not! We move with twisting, bending movements and we’re going left, right, down, up, side-to-side, as well as forwards and backwards. This is called “multi-plane” movements. Once you think of your body moving “all around” these different ways, wouldn’t you agree it would be very important to train your body the same way?
Whether you’re picking up after the kids or dog, playing sports, cleaning your house or car, and of course then working out, you are using your CORE whether you know it or not. For the most part, you are moving multi-plane. This is very important for us to understand because the stronger your core is and the more familiar your body is with moving multi-plane, the less injuries you will have, not only in your lower back but in your entire body.

WHAT IS TRX EXACTLY?

TRX stands for Total Body Resistance Exercise. It’s a type of training that uses your own body weight and gravity to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries. Not to sound intimating, the TRX was originally designed by a Navy Seal who needed to stay in shape within limited space using something he could easily take on his travels. (This is why you can pack it up and take it with you nearly anywhere you can place the anchor point.) Consequently, he created TRX and boy, did the rest of the world catch on. 

THE MANY ADVANTAGES OF USING THE TRX SYSTEM:

  For starters, you can minimize your training time by working your whole entire body switching from one exercise to the next in just seconds. The best part to me? As I mentioned, in every exercise you engage your core. So, this is great news if you’ve been focusing on your core. Now watch how much harder things become when you REALLY engage your core. Are you up for the challenge? Just think of how developing good core strength and stability will only enhance your performance and way of life. Your whole body will work and feel better.

Another advantage in using your own body weight and gravity is you are able to adjust your own personal fitness level. I love that you have control of the intensity just by walking yourself closer or further away from the anchoring point. That means instead of having to grab a different set of dumbbells or add more weight to machines, you just simply adjust your foot placement. Easy enough, right? This is also why you can keep your heart rate up and keep moving. No wasted time (important in my workouts!) which keeps you constantly challenging your body through every exercise.

WHAT ARE SOME EXERCISES I CAN ADD TO MY ROUTINE TO HELP MY PERFORMANCE?

With any new workout routine (yoga, weights, spin class,) it’s important to start off with the basics. Make sure you have mastered the proper form and technique before you move on to advanced movements. The basic movements (yet still challenging) include: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist and Back Extension. Say hello to CORE work! Some of my favorite moves that are more advanced are: atomic push-ups and single-leg squats. What I also LOVE doing with TRX is stretching. You can get fantastic full body stretches for your entire body in ways like no other. 

TRX has been a huge part of the fitness industry and is only growing larger, from professional athletes who need peak performance to everyday people who just want to feel and look their best. Personally, I love that TRX is exactly what I preach all the time--there is no tension on the joints if alignment and form are on point. That is how all workouts should be. It is uncomplicated to learn and a truly great way to incorporate new resistance training to any workout routine. You can find videos online to understand more and when you purchase one, it comes with a fantastic workout DVD. 

My hope when you see TRX for the first time is to feel more encouraged and give it a try!

 Posted by Monica Nelson of Monica Nelson Fitness

The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

If you are new to the sport of figure competitions and women's physique contests you may have seen those glamorous figure models on the cover of magazines and on websites.

If you ever had the desire or goal to look like one of these figure models and sport the look of fabulous and sexy muscle, then here are a few quick and easy tips and guidelines to help you decide on your new fitness journey.

Female Bodybuilding - The whole women's fitness movement began with female bodybuilding contests, the first legit one starting in 1978. From then on the women became more and more competitive, working harder to gain more muscle and decrease body fat. Female bodybuilders had perfected the sport by the late 1990's and competition was so great that only the best of the best could survive on stage with a chance of going pro.

 

 Figure Competitions - The popular figure competition is a spawn off of female bodybuilding. It was introduced in 2001 to allow women to compete who didn't want to obtain a great amount of muscle. Figure competitions opened the door so that almost any woman can compete with a chance at placing. However, as the years passed, the figure competitors, too, became more competitive, getting more and more muscular and defined. This division also became somewhat secluded where only the best of the best could place well and become pro.

Bikini Contests - As the figure competitions grew in popularity, so did the competitors muscle, which opened a door to another new division to allows more women to compete on stage without having to build muscle. This new category is the bikini contest. The bikini competitors don't need to display any muscle or definition. They simply have to look good in a bikini and pose according to the guidelines.

 

 Women's Physique Contest - The women's physique contest was introduced in 2010, another new division for women. Basically, the women's physique contest is a lighter version of female bodybuilding. While the women are allowed to have muscle, NPC guidelines state that they can't have striated in muscle detail. Also, there is no lat spread, front and back biceps poses are executed with open hands, and feet must be placed to the side on the front and back poses rather than flat-footed. Also, the side chest pose is executed with arms extended.

To decide with fitness category you would like to compete in it is a good idea to read more on each and attend a competition so you can see the classes and how the women look on stage.

Source Karen Sessions Ezine