Gym-Free Workout

GYM-FREE WORKOUT

Are you tired of your same old workouts? If the answer is yes, the TRX Suspension Trainer offers a great total body workout to shake up your routine. There are endless numbers of exercises to challenge all of your fitness needs using this multi-functional piece of equipment.

One of the benefits of using the TRX Suspension Trainer is it's portability. The Suspension Trainer weighs less than 5 pounds and comes in a small carrying bag that can fit in your suitcase. It comes with an extension strap and a door attachment that expands the possibilities of where the unit can be used. Another benefit is the ability to train every muscle using only 1 piece of equipment. In addition, every exercise you perform with the Suspension Trainer uses your core. You will feel all of the stabilizing muscles of your body from head to toe after your first workout. It is a piece off equipment  that can benefit the most basic of beginner to the extreme elite athlete. There are modifications that can be made to the exercises to increase or decrease the intensity for all physical abilities and fitness levels.

After purchasing your TRX Suspension Trainer, you will need to learn how to use it. You should definitely consider hiring a TRX Trainer to at least give you the basics of how to use the system. Some trainers offer group training sessions which can be a more affordable option. If neither of these are  available, then you can purchase instructional videos from the company. 

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Working Is Hazardous To Your Health!

Working Is Hazardous To Your Health!

Injuries from this sort of daily posture is increasing at an alarming rate. Unfortunately, we all find ourselves in this position at some time or another. Even our children are faced with prolonged sitting at a computer or slouched over a desk trying to get work done, but there are many ways to prevent further injury and reverse some of the damage we have caused. 

So what do we do about it? 

The first thing I recommend to my clients is to get their work station set up correctly. Even the best intentions of good posture are going to fail if the desk and chair are not the correct height and the computer and keyboard are not where they should be.

• First, the feet should be facing forward and firmly planted on the floor. 
• Next, the chair should be at a height where the hips are at a 90 degree angle. 
• Then, the hands should rest on the keyboard with the elbows at a 90 degree angle. 
• Finally, the monitor should be directly in front of the eyes with out having to look up or down or jut your head forward to read the screen. 

If your desk is not set up this way, in my opinion, you are bound to have some sort of injury regardless of how hard to try to sit up straight.

Now you will want to address your posture. The National Posture Institute recommends the 4 Points of Posture. 

1. First, you want to stand or sit tall. 
2. Then, lift or hold chest high. 
3. Next, squeeze shoulder blades back as if you were holding a pencil between them. 
4. Finally, contract the abdominal muscles. 

You can start out by practicing these 4 points 3 times per day (breakfast, lunch, and dinner) for 5 minutes each time. In the beginning it will feel very tiring, and your body will quickly revert to poor posture, but soon, it will become second nature. 

Depending on the severity of the injuries you have developed, it could take a couple of weeks or even longer to begin to reverse the effects of the damage you have caused. You may have to seek help from a physical therapists if the pain you are having is not subsiding. For more information or to get your work station set up properly, call me at (772) 519-2088 or e-mail me at trainer@darbybrowning.com.

The National Posture Institute is the leader in posture and body alignment educational programs and solutions.

Mini Mushroom-&-Sausage Quiches

Mini Mushroom-&-Sausage Quiches

Balance Exercises Aren't Just For Getting Old

You don't need to be able to perform this particular maneuver, but performing balance exercises on a regular basis plays an important role in building your core stabilizers. These are muscles in your body that help to prevent injury and improve your performance in everything from activities of daily living to improving sports performance. If these muscles are not activated before performing challenging activities such as working out or playing sports, a person's risk of injury is increased. This is due to other muscles compensating for the bodies instability.

One way to incorporate balance training into your workout routine is by standing on one leg while lifting weights. Often, the weight need to be lightened up since the bodies stability is being challenged. Once the lighter weight can be lifted with control, either the weight can be made heavier or the surface can be made less stable such as standing on a Bosu. If lifting weights in this manner is too challenging, then just standing on the Bosu or standing on one leg should be performed without the weights.

How long does it take to get in shape?

Have you ever wondered, when you begin a new exercise regimen, how long it will take before you see results. I know as a trainer, I have been asked that many times by new clients. In today's society we feel like if we want something, we should be able to get it now, especially if we pay enough money. It doesn't help that we see famous people on t.v. and in magazines gain 20-30 pounds through the years, and in a matter of months when we see them again they look better than ever. Then, there is the bombardment of weight loss gimmicks that we see on infomercials claiming to get us a bikini body in a matter of days or weeks. Most people don't read the fine print at the bottom of the advertisement that says the product must be used in combination with a low calorie diet and cardiovascular exercise. There is no magic pill.

I recently reviewed the ACE Fitness Matters Article "How Long Does It Take To Get Fit?" by Jim Gerard. The article discusses this very issue. Although we want to believe the hype about these instant fitness gimmicks, it still takes exercise and good food to get the body healthy. You can't eat Big Macs, fries and Coke 5 times a week for 20 years while sitting on the couch all day and expect to get in shape in 2 weeks. In the article, fitness expert, Douglas Brooks recommends doing Cardiovascular exercise 30-40 minutes, 3-4 times per week. He recommends strength training 2-3 times per week covering all major muscle groups with 8-10 exercises and 2 sets (one warm up set and one challenging set). According to the article, Stretching should be done 2-3 times per week, holding each stretch 5 seconds and repeating the stretch for each muscle 5 times. Although you will see some changes in your flexibility within the first stretching session, you wont be able to see a more noticeable difference until about 3-4 weeks. It should take more like 6 or 7 weeks for visible muscular changes from the strength training.

There's an old saying "If it seems too good to be true, it probably is". This should pop into your head when someone tries to sell you the dream of a quick fix or a magic pill. Just get on the treadmill and pick up some weights. With some persistence you will reach your fitness goals the right way and feel better in the process.

ACE Fitness Matters, Jim Gerard, Volume 15, Issue 4, July/August 2009 Pages 10-12