Ankorr Training

The unique Ankorr system allows an individual to either anchor to a fixed point and work by themselves via resistance bands or team up with a partner who can provide the resistance using bands/straps with handles provided. Working the upper and lower body using dynamic bodyweight exercises designed by The ZUU

5 Kettlebell Exercises for Beginners

 After finishing my cardio training this morning, I headed toward the Captain’s chair for some abs workout. Did the first set, then this elder man, looking very serious and worried, came closer and asked me why am I doing abs workouts, if there’s no belly fat going on there?

I replied that today was abs day, and I was happy to see him doing crunches and lateral bends as well. There’s nothing better than staying active and feeling completely sore, in the morning, from yesterday’s workout.

And when it comes to physical activities, there’s always a way where there’s a will, whether you’re an elder person, an overweight one, an extremely busy individual working 24/7 or a beginner who wants to get in shape or sculpt a toned and strong body.

I already gave you some workout suggestions in the HIIT and CrossFit articles, so if you lack ideas, you can always find high intensity interval training and CrossFit routines online, and it’s a nice way to get started. Still, if you’re the type of person who’d rather spend their free time on the couch than do anything cardio-related, here’s another recommendation: kettlebell workouts.
Why should you try kettlebell exercises?

1. They were invented by Russians, so you’ll get strong, really strong.

2. Kettlebells are extremely versatile and unlike dumbbells, they change their center of gravity during the routines, so they require more force and coordination from your muscles. For this reason, the kettlebell training is classified as functional fitness, this term being used for exercises that mimic movements done in our daily activities.

The kettlebell is a heavier replacement for the grocery bag or overstuffed briefcase. It is harder to handle than the classical dumbbells, because of its shape, so during a workout session you’ll burn more calories, work more muscle groups, build more power and strengthen your upper and lower body at the same time.

The exercises are pretty similar to those involving dumbbells, but there are also new movements so you can create complex and entertaining workouts. Moreover, your core will be constantly under an increased load, so if you want stronger abs and back muscles, this is definitely a must try.

3. Working out isn’t only for people who want to bulk up or lose weight. 

 You can be fit and healthy and still do your daily workouts, as once you start, they become your lifestyle! So if your purpose is to tone up, kettlebells are a good choice, as long as you stick with lighter weights.

If you want to put on mass and build pumped muscles, go for heavier kettlebells, and if you want to drop weight, incorporate these cute fitness tools into your HIIT session. I’m sure you’ll love them, even if you’re the type of person whose only workout is lifting the kettle for pouring tea or coffee in their favorite cup before heading to office.

Was weight loss among your New Year’s Resolutions? Replace the kettle with a kettlebell and don’t stop until you’re done with the 5 exercises below!

1. Swing

This is a basic movement everyone should try when starting with kettlebells. Put your hands on the handle, keep your feet hip width apart and bend your knees. Hinge from your hips to swing the weight between your legs, then bring it toward your chin. Keep the momentum in the swing and repeat for 1 minute.

Tip: involve your glutes and lower body, instead of doing the movement from your shoulders, as this will burn more calories and work your muscles more efficiently

 

2. Single arm squat

To perform the kettlebell squat correctly, you need to start in the rack position: your right elbow should be by your side, the weight in front of the right shoulders and the palm facing in. Hips should be pushed back and knees bent, in a typical squat position.

From here, you can simply lower your thighs and glutes and stand back up, or squat, lower the kettlebell below your right knee, then stand and curl the weight to your chest, allowing it to rotate toward your right side. Repeat for 30 seconds and switch sides.

Tip: you can replace this exercise with kettlebell sumo squats.

3. Shoulder press

Start standing or in the rack position, with the weight in your right hand, or grab the kettlebell with both hands. If you’re doing the press standing, push the weight straight overhead and slowly lower it back down, to the initial position. If you’re starting in the rack position, lower into a squat, then straighten your legs and press the right arm overhead. Return to the rack position and repeat for 30 seconds on each side.

4. Lunges

These are done like regular lunges, but you’ll start from the rack position and grab the kettlebell with your right hand, lunging for 30 seconds for each side. To make it a bit tougher, you can do walking lunges, and twist between steps.

5. Kettlebell windmill

The windmill is excellent for your core and shoulders. Start with the kettlebell overhead, feet apart as seen in the picture and keep the right arm straight. Push your hips to the right and slide the left hand down the left leg, just like you do in regular windmills. Then reverse, return to the starting position and repeat for 30 seconds. Switch sides and repeat for another 30 seconds.

 

 This workout can be done at home and the only piece of equipment is a kettlebell. Also, the movements are basic and target all your major muscles, so until you get more used to this form of training, you can stick with simpler exercises.

Repeat each exercise three times and limit the breaks between sets to 10-15 seconds, to keep your heart rate elevated and force your body to burn more calories. The routine above shouldn’t take you more than 25 minutes, even if you never worked with a kettlebell before.

Ready to give it a try? Good luck and sore muscles!

Source: http://www.rivertea.com

What a Health Coach and Nutrition Specialists says about Isagenix

By Charity Majors on Saturday, March 1, 2014

What a Health Coach and Nutrition Specialist says about Isagenix

By Charity Majors on Saturday, February 22, 2014 at 3:15pm

From Charity Majors - CPT
Health Coach
Nutrition Specialists
Certified Personal Trainer

As a Trainer, Health Coach and Nutrition Specialist, I whole heartedly believe in great, whole food nutrition, and I am also not unaware as to the holes that our current food system creates, thus we need to make sure we are each getting the proper vitamins, minerals, phyto-nutrients, carbs fats and proteins for proper bodily function!

Isagenix is an all natural nutritional TOOL, FROM WHOLE FOOD, that fills in the gaps of every day life and the things that our food system lacks. Isagenix is not a quick fix, it is NOT having shakes all day every day for the rest of your life, and nothing else. That would be unrealistic, not feasible, and kind of stupid  We are human, and this is real life! We have birthday parties, wine, and no one can eat perfect all day every day for the rest of their life!

Isagenix is a NATURAL healthy lifestyle TOOL that provides our bodies with the proper intake of vitamins, minerals (some of the best trace minerals in the world, actually), carbs/fats/proteins, herbs and botanicals that help with toxicity from our environment, food, the air we breathe, and the chemicals we touch/put on our skin/drink in our water.

Whatever we put on our skin is absorbed into your liver within 7 minutes…what does your lotion bottle have in it? If we don't eat produce within 48 hours of it being picked, it loses up to 70% of its nutrition…how long has your apple been sitting on your counter?  And if we are missing even just ONE of the 90-essential nutrients, our body will still CRAVE SOMETHING. The absorption of the nutrients we put in our bodies is like a circuit board…if one nutrient is missing, it shuts off the ENTIRE circuit of absorption.  It isn't about calories anymore…it is about proper nutrient take and absorption.  If our body is clogged or is missing something, it doesn't absorb the nutrients we do put into our body, thus having our body malfunction.  With the holes in our food system and with most people not eating all organic, all the time, from their freshly grown and picked garden (and we are talking about a LOT of food if this is even realistic), most people DO NOT get the essential nutrition their bodies need for proper function and most people have an overloaded system that isn't able to deal with the toxicity from our environment.

TRX Suspension Training a Review

As a runner, I consider myself to be in pretty good shape. So, when a friend told me I had to try TRX (total body resistance) suspension training, I wasn’t exactly quick to register for a class. Not because I was scared. Rather because I didn’t want to “waste” an hour of my precious time if I wasn’t going to get a good workout.

Well, I didn’t get a good workout from TRX – I got a great workout.
As soon as I walked into the studio I saw these long straps with two handles hanging from the ceiling. The instructor told me to grab onto the handles and face the “anchor point”. I didn’t know what an anchor point was, I started off holding the handles incorrectly, and as soon as we started our warm-up sequence, my muscles screamed. I was totally out of my element and had no idea how I’d survive an entire class. I loved every minute of it!
TRX basics
TRX suspension training is a form of strength training using suspended nylon ropes that allow you to work against your own body weight. TRX was developed by Navy Seals in 1990s who were looking to get a total body workout in a small space.
The TRX is a long piece of rope with two moveable handles on the end. The middle of the rope is securely attached to a structure so it doesn’t move – this is called the anchor point. To do the workout, you engage your core and do traditional strength training moves – like squats, rows, and planks – while holding onto the handles in different positions to target specific body parts. You increase and decrease the resistance by moving your body closer to and further away from the anchor point.
TRX can be done at home (using an at-home TRX kit) or through a class at a gym or fitness studio taught by a certified instructor. The workout is completely customizable. There are specific classes for runners, baseball players, and seniors, just to name a few.
The benefits
Doing TRX regularly can strengthen your muscles, increase flexibility, improve balance, aid in weight loss, and boost your running performance. The workout is especially beneficial for the abs and back because all movements require the core muscles to be engaged. TRX training can also help ward off injuries by evening out muscle imbalances that occur from running.
Perhaps best of all, TRX training stops your body from plateauing. There are hundreds of exercises you can do, and you can take the intensity level up or down based on your fitness level – so your body is always guessing.
For instance, in my class, we started with a regular squat. Then we moved on to one-legged squats and eventually a one-legged squat with a jump (I could only make it through a handful of reps of the latter – talk about tough). We also did planks with our feet secured in the handles. At first, we faced away from the anchor point – and the planks were challenging but doable. But then we turned towards our anchor point, and I couldn’t even hold the plank for more than a couple of seconds.
Any TRX fans out there? I’ll definitely be back – I was sore for three days after my first class!

Written by Jen Matz / Photo via TRX website