TRX Suspension Trainer - Why It's Far better Then Heading to the Fitness center

TRX Equilibrium Lunge - Quadriceps

TRX Suspended Pike - Abdominals, hip flexors

TRX Suspended Hip Press - Hamstrings, glutes, again extensors

If you don't have a TRX nevertheless, get your personal TRX Suspension Trainer!

Figures have revealed that a lot more than 50 % of U.S. citizens experience from metabolism-connected sickness because of to lack of activity and unhealthy diet regime. In this rapidly-paced, competitive globe, many of us merely do not have the time to go to gymnasium. When they attempted to work out they faced a lot of distinct difficulties. The most significant problem was that they did not have a great deal of workout machines and of study course, there constantly wasn't a fantastic deal of place to work out.

Possibly you can picture how difficult it must be to consider to workout on board a ship or a submarine. On the other hand, lugging close to a Smith device, Complete Health club or even a Bowflex just doesn't function. As a result, they all set their heads collectively and developed an workout system that was produced from the webbing of their parachutes. This permitted them to complete bodyweight workouts, at many diverse angles. This permitted them to remain in shape and produce their core muscle tissues.

Nevertheless, if you are not that acquainted with the TRX suspension exercise, allow me inform you that it's primarily a workout gadget that employs your body's weight as the resistance. There is no need for plates, resistance bands, or electrical power rods.

Considering that its first development it has been constantly enhanced on.

 

 

Today, the suspension cords have grips connected to make it easier to workout. Furthermore, they are created so that you can simply attach them to a wall, fence or even a tree. At present there are hundreds of different workout routines that you can use with the TRX teaching system. A lot of of the brand identify gyms supply TRX coaching to their members. It has grow to be that well-liked due to the fact it does develop benefits.

Retain some of these guidelines in brain as you carry on to uncover further TRX suspension trainer reviews.

Each single a single of us right now is turning into a lot more concerned about our wellbeing. As a outcome many of us have decided on to make adjustments to our lifestyles. Not only are we choosing to try to eat food items that are healthier and more dietary, but we're also starting up to recognize that working out on a regular basis is a necessity instead than an exception. One particular thing's not modified tho' - we nevertheless uncover it hard to suit a regular work out in to our frantic schedules. So it helps make sense that we're looking for options other than likely to the fitness center.

That's exactly where the TRX Suspension Trainer arrives in... The TRX trainer is a straightforward principle - but awesomely executed. The idea is primarily based on suspension teaching employing your entire body excess weight. Suspension teaching includes a set of adjustable straps and pulleys that are suspended securely from an overhead stage. The TRX trainer can be employed just about everywhere, as lengthy as you have a door, or a wall/ceiling wherever you can attach it to.

 

Source Enrique Johnston

The Food Lies We Tell Ourselves

Straight from our Community registered dietitian nutritionists, we get a firsthand look at some of the lies clients tell themselves when it comes to rationalizing what they eat. Unfortunately, these little untruths can quickly sabotage a healthy diet. Could you also unknowingly be ruining your healthy eating plan by telling yourself these little white lies? Read on to learn the truth.

 

Food Lie #1: I need to snack frequently to keep my metabolism up.

You may have heard that you shouldn’t wait too long between meals to prevent your body from going into “starvation mode”—a time when your body conserves calories to prevent depleting its energy stores. Think back to the caveman days when humans wouldn’t eat for days; their bodies would become efficient at holding on to what they ate so they could survive until the next time they were able to have a successful hunt. The theory is that this may be happening on a smaller scale when you wait too long to eat.

So you try to prevent this scenario and overcompensate by making sure you eat something every few hours. The problem is, if you’re attempting to eat several mini-meals throughout the day, the calories add up. Even a couple of energy bars throughout the day can add an extra 500 calories, contributing to a body-fat gain of 1 pound per week! You may think that bar is keeping your metabolism revved up—but even if it is, the additional caloric burn won’t contribute 500 calories (or anything even close to that!) each day.

Solution: If there is more than four to five hours between your lunch and dinner, allow yourself one small fiber- and protein-filled, mid-afternoon snack—but no more. A hardboiled egg and a piece of fruit, for example, would be a great choice.

Food Lie #2: I can eat whatever I want because I just burned off a lot of calories during my workout.

Although the treadmill or the elliptical (or your spin teacher) may all tell you that you burned 800 calories, this is usually not true. Unless you weigh 200 pounds and run for an hour, you won’t burn close to that many calories. If you are eating without much restraint after a workout, this is likely having a negative effect on your waistline. For many people, not only do they rationalize that they can eat a lot of food after a workout, they also feel hungrier after working out and tell themselves it’s because they burned a lot of calories. Unfortunately, appetite after a workout tends to increase to a much greater degree than the amount of calories you actually burned.

Solution: Eat to fuel your workout and refuel, not to replace the calories you think you burned. If you notice that your hunger increases a lot after you exercise be sure to drink extra water and fill up on veggies to help to satisfy your appetite without consuming too many calories.

Food Lie #3: It was just a few bites.

Just because you didn’t order it and it wasn’t on your plate, doesn’t mean those bites of your significant other’s burger, fries or dessert won’t add up. Ditto for the small piece of cake in the break room. A few daily extra bites may seem forgettable, but they can easily set you back 100 calories (or more!) each day. Although that may not seem like much, over the year that will set you back ten pounds!

Solution: If you find yourself having those little bites here and there, cut them out completely for two weeks and track your weight. If you are like our clients, you’ll notice a difference on the scale.

Food Lie #4: The bag (carton, box, or whatever you just finished off) was almost empty.

Plow through an already opened bag of chips, box of cookies or carton of ice cream and it’s easy to believe there wasn’t much in there. If you don’t portion food out on a plate first so that you can see how much food you truly are eating, it’s easy to tell yourself you didn’t eat much.

Solution: Easy! Simply portion your food on a plate and eat from that—you won’t be able to trick yourself into thinking you ate less than you did!

Food Lie #5. You need that electrolyte drink.

Sure, that brightly colored, sweetened drink filled with electrolytes might seem necessary, but unless you’re exercising intensely for more than an hour (and most people aren’t) you really don’t need it. It just adds extra calories.

Solution: Stick to water, seltzer or another calorie-free fluid, unless you are exercising for more than an hour.

Food Lie #6. You ate it because it gives you extra nutrients.

Every food seems to be fortified these days. Even if it has extra calcium, additional B vitamins or added fiber, it’s still not reason enough to eat it. After all, cookies with added calcium are still cookies. Don’t justify eating the chips because the label claims they have added fiber.

Solution: Get your nutrients from your food. If you want a small indulgence, choose it because it’s an indulgence and not because it’s providing you with nutrients.

 Source : Tammy Lakatos Shames and Elysse (“Lyssie”) Lakatos

Delicious Protein Pancake Recipes

Delicious Protein Pancake Recipes

Pancakes, hotcakes, flapjacks…whatever you call them, these tasty thin, flat cakes of cooked batter may be delicious for breakfast, but can ruin all your hard work in the gym. White flour, sugar, and a lack of protein make most pancake recipes less than ideal for your post-workout meal. But you don't have to designate them to your “cheat meal” because we've tweaked the ingredients to make them a healthy recipe for recovery.

It has been well documented that the meal immediately following your workout is key for repair and recovery. The winning combination of high-quality protein and “smart carbs” (fruits, vegetables, unrefined grains—all high in fiber) will help your body replenish your spent glycogen stores and repair damaged muscle tissue. Studies have shown that a small amount of protein (10 to 15 grams) consumed with carbohydrate right after training promotes muscle gain and prevents excessive protein breakdown.

Traditional pancake recipes are high in carbohydrates and low in protein. The key to boosting more protein in pancakes is adding two key ingredients—whey or plant protein powder and cottage cheese. To improve the carb quality of this recipe, swap out the refined, white flour for high-fiber old-fashioned oats. You can also add ground flax seeds or chia seeds to the recipe to further boost the protein and fiber, as well as add in some healthy fats.

We’ve taken our favorite Protein Pancake basic recipe  to give you a gluten-free, high-protein pancake batter that you can “rock” three ways: Chocolate Chip Protein Pancakes, Banana Walnut Cinnamon Protein Pancakes and Blueberry Lemon Protein Pancakes.

Protein Pancakes

Makes 8 pancakes ~ Serving size 2 pancakes

    3 eggs (2 egg whites + 1 egg)
    ¼ cup unsweetened rice milk or unsweetened vanilla almond milk
    ¾ cup old-fashioned rolled oats (dry uncooked)
    1 tsp. baking powder
    1/3 cup low-fat cottage cheese
    1 tsp. honey (preferably raw)
    1 scoop vanilla protein powder (whey or plant) we use our favorite Isalean Pro 
    1 Tbsp. unrefined coconut oil

Directions:
1. Place all ingredients in a blender (except coconut oil) and blend until smooth.
2. Heat a nonstick pan or griddle over medium-high heat. Add 1 Tbsp. unrefined coconut oil to pan. When it melts and is hot, ladle 2 Tbsp. of batter onto the griddle. Let cook 2 to 3 minutes, or until light golden color develops on bottom; flip and cook another 2 to 3 minutes. Repeat with the remaining batter

 Chocolate Chip Pancakes

Add 5 dark chocolate chips on top of each pancake. Let cook 2 to 3 minutes, or until light golden color develops on bottom; flip and cook another 2 to 3 minutes. Repeat with remaining batter.

Banana Walnut Cinnamon Pancakes

 Add 4 slices of bananas, 1 tsp. walnut pieces and a sprinkle of cinnamon on top of each pancake. Let cook 2 to 3 minutes, or until light golden color develops on bottom; flip and cook another 2 to 3 minutes. Repeat with remaining batter.


Blueberry Lemon Pancakes

Exercises and Workouts - How To Monitor Your Recovery Rates

As you go about your fitness plan, one of the vital things you must be sure you're doing is monitoring your recovery levels. If you aren't doing this and happen to be training just a little too intensely, this could really put you at risk of the "overtraining syndrome" over a period of time.

Sometimes this can creep up on you as well, so one minute you'll be fine and the next, you're just not feeling it during your workout sessions.

By keeping closer tabs on your recovery rates, you can adjust your program if need be before you get to that point so that there's no issue.

Let's go over how to monitor your recovery rates so you know precisely what to be doing...

1. Check Your Morning Heart Rate. First, one of the best ways to ensure you aren't moving into overtraining mode is to check your heart rate first thing in the morning, just after waking. If you suddenly notice your heart rate is elevated higher than normal, this indicates your body is working way too hard - and there's a good chance your training demands are overpowering your recovery capabilities.

 

 This is the first sign telling you cutting back for a few days would be highly ideal.

2. Time Your "Bounce-Back." Next, also take a good look at your bounce-back time. How long does it take you to bounce back from each workout session you do?

Are you able to recover quickly or do you spend the next few hours really feeling the effects of the session?

If you're managing recovery with training, you should bounce back fairly quickly - within 20 to 30 minutes of the workout or so.

Those who don't may need to look at either their...

• training intensity or duration, or
• else their post workout nutrition

to see if something needs to be changed there.

3. Look At Your Motivation. Finally, also consider looking at your motivation levels. Are you feeling motivated to hit the gym? You may think low-motivation is just a psychological issue, but it can actually be derived from your body not being ready to hit the gym again.

If fatigue is building, your body knows this and it will make you less than motivated to get that next session in.

So, keep these quick tips in mind and make sure you are always monitoring your recovery rates. It will really pay off over the long run and keep you coming back for more with those workout sessions.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

Source By Beverleigh H Piepers

Choose to Do Difficult Things

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world: Johann Wolfgang von Goethe.

I remember sitting around bored in my buddy' Don's studio on a cold winter morning in Chicago many years ago. We pretty much had nothing to do. It was miserable outside. The wind was blowing hard and we had a few feet of snow covering the ground. The roads had been largely been cleared and cars were able to move about the streets, but getting around certain places on foot was really for the hardcore and the stupid. Mounds of snow from snows plows impeded foot traffic.
We got restless, as we usually did when we got together, and looked at each other with that 'What the H-- do we do now?" look on our faces. Don was a great training partner; 7 years my junior, short, muscular and strong. I used to hate trying to catch up with him on our mountain runs, because he could power up hillsides. My own measure of success was knowing he could never beat me in flat full-out distance. We were very competitive and fed off the others energy. 23 years after meeting him, we still talk about fitness, and our passion for working out.

I said to him, "It's so cold we should go for a run!" I half-heartedly meant it. He shouted back "Yeah! that would be cool!" I think he half-heartedly meant it. After going back and forth shouting, "Yeah!" Yeah!" "Yeahhh!" We got so pumped up and decided to do it. Two obnoxious guys psyching each other up. We got up and peeled out the door and at the last-minute decided to wear only our shorts, socks and shoes as protective gear. Bare-chested was cool.

Commit to an Action
Getting started was the hardest part of the run but we committed to an action. We tore down N. Sheridan Road and towards Lakeshore Park Drive. The wind cut at our faces and I felt the chill on my nose and hands. We decided to go as far as we could. We would head towards the Navy Pier, circle around and then return. We carried no money for a hot drink or a cab ride back in case we experienced failure. In our dumb minds, failure wasn't an option and we were doing something cool. I wasn't a spring chicken anymore. I did plenty of snow runs but never distance and without cold-weather protection. The pain in my chest, face and fingers was becoming apparent. The Navy Seals can teach people a lot about how it feels to freeze.

Choose Your Attitude
Loads of drivers honked their horns or gave us the thumbs up sign. An occasional driver would shout out his window and say something like, "Hey dumb*&%&! Put some clothes on!" But that only motivated us more. Several runners were out too, dressed in caps, mufflers, gloves, leg warmers and heavy jackets. We received odd looks, smiles and laughter. Some flipped us the bird. Thanks Chicago!

We hopped, high-footing one shoe after the other, in areas where the snow came up above our knees. Don cut around the edge of frozen Lake Michigan and I followed behind. Our feet were wet and cold. The sun was our saving grace. It got a bit warmer and the wind died down at times but I couldn't feel any sensation in my hands, chest or face. Moving my lips was difficult. I'm sure Don felt the same but we pressed on. My chest color was light-purple from frost nip and I couldn't easily open or close my hands. We were too far out to turn back. I didn't want to.
We'd circled around the Navy Pier, past staring tourists and hit our loop point. I was catching up quick to Don. Near the lake he took a good, running 15 foot leap off a stone wall, gave a Tarzan shout, landed flat-footed while dropping into a shoulder-roll on a snow bank and got up. He took off running and never looked back at me. I was stunned.

 

  Visualize Success and Don't Panic
I got to the edge and looked down. It was far. Don knew the terrain because Chicago was his stomping grounds but I didn't. My thought was, "With my luck I'm going to break my ankle landing in rocks and stones." Don didn't look back. His shape shrank into the distance. I stepped back a good distance, sprinted and took a strong plunge off the side, trying to land exactly where he landed. I yawped, hit the ground, completed my crappy ninja-roll and stood up happy. No broken bones. 20 plus miles more and we would be home. I was sick for weeks with the flu.
Over the years, we've done many longer runs; gotten pinned in the woods during a storm, ran out of water during a speedy run through the Saratoga Gap, and we once lost our map. This run had its own challenges and was very fun. I was with my best mate. The conditions were horrible, our protection was limited, we had no resources but the challenge helped us further realize how tight we were. Tonight, after writing this article I called Don. We laughed out loud. In 3 days he was headed to Arizona to continue training for a major event.

Good memories.
Do Something Difficult
Doing difficult things makes you a stronger person. It means intentionally taking an action toward something you know will not be easy and yet the end result will be increased confidence. You'll have the self-knowledge that you can do the things you say you can do. When people are thrust into a survival situation one of the biggest problems they'll have is how to cope mentally with the situation. Psychologists agree there will be a lot of conflicting emotions to deal with.
I don't always feel like doing the things I need to do such as work, clean, or exercise. Thankfully I'm married to a wife who is a nutritionist and fitness instructor and keeps me healthy. She encourages me to work out and stay disciplined to achieve our goals. Many studies show that it's not the physically strong or those with the best equipment who make it through a disaster. Those who survive are ready to handle the unexpected and are willing to adapt to changing situations. They choose to be optimistic, don't panic, and dig deep for inner strength by finding the important things worth fighting for; family, country, God, whatever it is... have a purpose.

You can't choose your situation but you can choose your attitude to it. You cannot choose whether you are going to be kidnapped or in a terrorist attack. One way to get an attitude shift is by training your mind just as you train your body, incrementally. And you do this by doing difficult things. Get out of your comfort zone. This way when disaster strikes you'll be more prepared mentally to handle it.You'll have an easier time not panicking, staying upbeat and less likely to mentally flag.

In Conclusion
Commit to an Action. Take a sober look at the situation. Make a checklist of your equipment, location, distance to the nearest help, weather etc.Make a decision. Don't wait around procrastinating.
Choose Your Attitude. Don't waste energy worrying. Choosing to stay optimistic is a skill you can develop. Every time you do something difficult you build confidence. And every time you build a well-honed survival skill you build confidence.

 Visualize Success. Imagine some of the difficult things you did before and how good it felt to do complete it. Imagine the steps you took to finish that task and this can prevent you from panicking.
Don't Panic. Panicking can cause you to do irrational things. Not being calm can worsen your situation. Getting out of panicking is taking steps to assess the situation logically. Are you alive? Yes. Do you have food? Yes. Are you bleeding? Go through a checklist and realize that as long as you're breathing there's hope.
 

 Keep Doing Difficult Things. Keep finding ways to challenge yourself. Learn knew survival skills by reading books and then practicing to see if they work. Take classes offered in your area. There are running clubs, shooting clubs, martial arts clubs where you can pair up with a mentor and learn how to improve your skills. Surround yourself with people who are willing to do difficult things.
Lastly, have fun. But know, one day everything you know may be used for a serious moment in your life.
Some Semi-Difficult things to Do:
Rappelling for the first time from a high distance, especially if you are afraid of heights.
Sitting for hours without moving in the brush. Patience can drive a person crazy.
Long distance hiking with a heavy pack and see if you can keep up with seasoned ruckers.
Carrying a heavy stone or log on your shoulder while traveling over hills a good distance.
Boxing someone stronger and faster than you.
Parachuting or Skydiving for the first time.
Fasting for a week while exercising. Go below your needed caloric intake.
Eat foods that you are not used to, either raw or cooked (insects, fish, snails etc.) that give you a gag reflex.

Run rapids in a canoe.

Asking someone for help.
Give those things a try. Hang around people who are motivated, positive and encouraging. You will go far.

Article Source: Michael_Kurcina Ezine

WHY DO WE FAIL?

Are Two-a-Day Workouts Right for You?

 

 For many people, boys and young men around the country are likely suiting up for two separate football practices a day for a tradition known as “two-a-days.” There are three primary reasons for the two-practice-a-day tradition:

• Practicing in the early morning and late afternoon is a way to beat the worst of the heat.
• Two practices a day are required to get the athletes in game shape.
• Athletes need the extra time and practice to learn and commit complicated plays to memory.

Two-a-day training programs are typically divided into two sessions, one focusing on technical training and the other focusing on tactical training. The first type of training session is referred to as technical training because it focuses on the technical conditioning needed for a specific sport. Technical training can be high intensity to improve overall fitness level and refine sport-specific skills. The second type of training session is referred to as tactical training because it is structured to teach the strategies and tactics that all players need to know to function successfully as a team. Tactical training is designed to be lower in intensity to allow players to learn the movements so they are eventually able to execute plays reflexively as a reaction without needing the time for conscious thought or cognitive processing.

Are two-a-days beneficial for you?

For people with specific fitness goals, could organizing your workouts into two training sessions a day provide any benefit? The answer, of course, depends on a number of variables. To determine whether two-a-day training might be right for your needs, ask yourself the following questions:

What is your existing fitness level?

What is your specific outcome or training goal?

What do you need to improve to be successful and achieve your goal?

And, most importantly, how much time can you dedicate to your workouts?

If your reason for exercising is to improve your general health or overall fitness level, then two-a-days might not be necessary. If the goal is to achieve a specific outcome (whether performance- or appearance-based), then working out twice a day might be the most effective way to achieve that goal.

Here are a few examples where organizing two-a-day workouts might be helpful for achieving a specific goal. Of course, there are a number of variables that would determine the specific training program, so keep in mind that this list is designed to simply provide a few ideas. 

The Olympic Weightlifting Lifts: The Snatch and the Clean and Jerk. Both of these exercises require a high degree of mobility and technical movement skill, as do a number of the kettlebell lifts. If you want to improve your technical skill for specific lifts, consider training for movement skill in the morning and the actual lifting, or specific strength training, in the afternoon. The morning sessions should be bodyweight only to focus on improving range of motion, mobility and dynamic flexibility, while the afternoon workout should focus on the high-intensity training required to improve strength and power.

Adding muscle mass or developing the definition required for a figure or body-building competition requires a high volume of training for both strength training to improve muscle size and low-to-moderate cardio training to burn fat. A two-a-day training schedule might feature body part-specific strength training in the morning to increase lean muscle and definition, combined with an afternoon session dedicated specifically to cardiovascular training for burning excess calories and unwanted fat.

Specific Strength- and Power-based Competitions (e.g., Powerlifting, Strongman or CrossFit). For people training for these types of competitions, two-a-day workouts could be organized into a morning session using external weights to focus on specific strength or power exercises that will be an integral component of the competition. The afternoon session could be focused on bodyweight exercises to improve core strength, mobility or explosive jumping power to support the work being done with the external resistance. 

Obstacle Course Races (e.g., Spartan Race or Tough Mudder). If your training goal is to participate in these races, you might want to split your workouts into morning runs that alternate between distance for aerobic endurance and sprinting for anaerobic strength and afternoon strength-training sessions to improve the muscular strength and coordination required for successfully overcoming the obstacles.

Marathons, Triathlons or Ultra-marathons. If your fitness goals include training for pure endurance races, it might be a good idea to split workouts into two sessions per day to increase the volume of training required for success. For endurance races, it might be necessary to focus on a specific cardiovascular endurance session in the morning for volume training and an afternoon weightlifting session to improve the strength endurance of the legs and core muscles, which can help improve running efficiency and stride rate.

Source Pete McCall MS Ace