Dietitian Advice: Snacks & Salads

Q: Sometimes I have to eat dinner later then intended.  What are some good snack food to tide me over?

A: Be careful what counts as a snack and as a treat.  Avoid pudding cups, baked chips, certain energy bars and even those 100-calorie snack packs.  Those are "treats".  You should eat something that will sustain you until your next meal such as a piece of fruit or veggie, string cheese, raw almonds, or low-fat yogurt.  Those have more nutrients and will keep you feeling satisfied longer.

Q: I realize that salad dressing can be high in fat.  What are some other items to be aware of at the salad bar?


A: You are smart to realize that not all salads are good for you.  Some items that make a healthy salad are grilled chicken breast, tofu, chickpeas, sunflower seeds, raw veggies, and a light dusting of Parmesan cheese for flavor.  Dressing are where people load up on the unnecessary calories.  Always ask for the dressing on the side and dip your fork in the dressing instead of pouring it on.   

Happy Hour Weekend Dec 2-Dec 4th

Click on ME for some Inspiration!!


LET'S GET PHYSICAL!!!!


Happy Hour Weekend w/FRIENDS!!
Working out is so much better when you workout with FRIENDS!!!


Bring a Friend that is NEW to Core Sport this Weekend and YOU BOTH take the class for FREE!!!


WELCOME a DECEMBER to REMEMBER!!
All day Friday, Saturday, and Sunday!


All Group Classes are 50% off Drop in Rate


$10 Penniman Studio
$19 Main Street Studio


REMEMBER OUR REFERRAL BONUS 
Your friend purchases any regular priced package and YOU just GOT yourself a FREE MASSAGE or PRIVATE SESSION.  Share the Fun and Gift of Health with others!


FRIDAY CLASSES:
6:00 AM     Bootcamp w/ Jacqui $10 
8:30 AM     Pilates Mat w/ Brenda $10
9:00 AM     Tower w/Anna Maria $19


SATURDAY CLASSES:
8:00 AM     Pilates Mat (penniman class held at main) w/Meghan $10
8:15 AM     Turbo Kick w/Kristen $10
9:15 AM     TRX w/Jaime $10
10:30 AM   Pilates Barre Fusion w/Chelsea **NEW CLASS**


SUNDAY CLASSES
8:15 AM     Tower w/Meghan $19
9:30 AM     TRX Fundamentals $10
9:30 AM     Advanced Tower w/Jaime $19
10:30 AM   TRX/TOWER w/Jaime $19
10:30 AM   NYC Barre w/Chelsea $10


4:30 PM      NYC Barre w/ Kristen S $10
4:30 PM      TRX/Tower w/Jaime $19

Core Sport Black Friday Sale 2011!

How to Avoid Holiday Weight Gain

How do you avoid putting on those dreaded pounds each time the holiday season rolls around?  Have a plan and stick to your healthy goals.  Give yourself the ultimate present of good health.  Below are suggestions to keep you on track:

1. Sleep 7-9hrs each night.  Quality sleep matters to help your muscles rebuild from workouts and your brain to recoup from the day.  If you need to sneak in a nap make sure it is before 3pm (so you don't mess up your normal sleep cycle) and that its a half hour to hour long at most.  
2. Drink plenty of water.  Take your body weight and divide it by half to calculate the amount in ounces you should be consuming per day.  Workouts and environment changes mean adding in more water.  Rule of thumb: if you are thirty you are already dehydrated.
3. Limit sweet intake.  This is the time of year that sugar surrounds us along with classic comfort foods.  Allow yourself to have a bite of the cake at work or one sweet treat a day so you stay in control of your calorie intake.  Drink some water or eat an apple if the craving hits you for more.  Also hiding sweets in a hard to reach place (not on your desk at work) will decrease the temptation.
4. Add in variety.  Meditate, go for a walk on your lunch break, strength train on your TRX at home or try a new fitness class.  Either way, get more active and schedule it into your planner.  This will ensure you are being social in a way not focused on food.  If you make a commitment, along with close friends or family you will be less likely to be distracted by holiday sales or excess food in the home.
5. Beat the end of year stress.  There are so many people to see and things to do that sometimes you need a break from it all.  Take time to relax.  Write down in a journal, call a friend, send a quick email to extended family, go to a matinee, play with your pets, or write down what you're grateful for.  This will create some time for you to escape the hussle of the season and put life in perspective.
6. Fight off germs.  Layer up on clothes, vacuum often, wear warm jackets/hats/gloves, and wash your hands frequently.  The holiday season means being around more people and the risk of getting sick.  Holiday colds can equal weight gain.  It's easy to tack on extra pounds when you are stuck in bed for a few days.  Stay healthy and you will be happy with the results.              

Traveling Workouts

Life on the road can make it hard to fit in your workouts.  No matter if its a business trip or a family vacation over the holiday your body needs to stay conditioned.  Below are some simple exercises to makes your workouts travel compatible.  Remember that exercise helps reduce stress (no matter if its a big work presentation or extended family get together).

30-second anywhere: Breathe and Scoop
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth as if you are blowing through a straw, focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.

Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this video.

4-minute tush toner: Side Leg Series
No matter if you are driving or flying, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this video.

8-minute full body:

(30 secs) Marching in place & Jumping jacks
(30secs each-1minute) Planks & side planks
10 Push ups
10 Triceps dips
(30secs each-1 minute) Squats, Lunges (front/back/side)

Core Sport Monthly Penniman Packages!

Dietitian Advice: Energy Bars & Sports Drinks

Q: My life is always on the go.  I have a family and travel often which means I don't always get time to sit down for a meal.  Is it okay to use an energy bar to replace a meal such as lunch if I'm time crunched? 


A: Once in awhile it can be okay (so long as there is proper nutritional value), but try not to make this habit.  Some energy bars are really just "grown up" candy bars with sometimes up to 300 calories and plenty of fats or sugar.  Make sure your choice has 150 calories or less; less than 2g of saturated fat; less than 15g of sugar; at least 3g of fiber; and at least 5g of protein.  Also make sure you read and understand the ingredient list.  The main ingredients (ones listed at the start) should say soy, whole wheat or brown rice.  Less ingredients= better!  Try to make it more of a complete meal by adding in a piece of fruit/veggie or string cheese.


Good choices: Kashi Dark Mocha Almond Chewy Granola Bar, Toasted Nuts 'N Cranberry Luna Bar, Cliff Honey Oat Granola Bar, Kashi Pumpkin Pecan Layered Granola Bar

Q: I'm no pro athlete, but I do workout on a regular basis.  When I have an especially hard cardio session which sports dink should I choose?

A: Sports drinks can be loaded in empty calories.  Marketing makes them sound healthy, but a 20-oz bottle can exceed your daily sugar allowance.  Dilute a serving size of Gatorade with equal amount plain water provides you with a healthier option.  Also you can learn to make your own flavored water by adding in sliced cucumber, oranges, berries, lemon or lime.

Good choices: Gatorade's G2 series or Vitamin Water's zero-sugar line

Food Labels 101

Learn what is in the food you consume and you are on your way to living a more nutritious lifestyle.  Nutrition labels tell you the facts.

Start at the top: Serving size and how many per container are important.  These are standard sizes used to measure food.  Pay special attention to this, especially when buying beverages.  Your sports drink may contain 2.5 servings.  Instead of 100 calories you may consume 250 calories when drinking the whole bottle.

Stats: Make sure that your calories from fat is less than half of your total calories.  Limit sodium and load up on protein or fiber to make sure you stay full throughout your day.  Vitamins like calcium, vitamin A/B/C, and iron are good, especially if the product includes more than 5% per serving.

Below it all: Another good thing to check is the list of ingredients.  Make sure you are able to read and understand what is in the products you purchase.  The less ingredients the better.  Limit artificial sweeteners, high fructose corn syrup, and dyes.  Make sure there are whole grains or soy, fresh fruits or veggies, and lean meats like fish or turkey.

Standing Posture

Posture is an important part of life.  "Stand up straight, pull in your gut, and push your shoulders back!"  Mom was right in correcting you all those years.  The habit of standing incorrectly can cause long term misalignment.  How do I correct this you ask?  Well, first let's identify what ideal posture looks and feels like!  Take a look at the picture below:

Notice how for good posture the ankles are stacked in line with the knees, in line with the hips, in line with the shoulders, in line with the ears.  This allows the chest to be open and the head to balance on the spine.  The abs are active and scooped inward to the back.  There is equal weight on your big toe, little toe, and heel while you balance (similar to a tripod).

This new found length in the spine helps relieve pressure on your discs.  You body can now work more efficiently.

Benefits of Good Posture:

• Pain relief (neck, back, hips, feet)
• Increased range of motion
• Improves muscle function (burn more calories per day)
• Improves circulation through body
• You appear thinner (loose 10lbs in 5secs)
• Look more confident

Try it today!  Remember: ankles + knees + hips + shoulders + ears

Trick of Treat?

It's pumpkin season!  When carving up your jack-o-lanterns remember to save the seeds which contain important zinc and magnesium.  They also have 5g of protein and fiber per ounce.  For a tasty treat sprinkle 1 tablespoon of sugar, 1/2 teaspoon of cinnamon/salt and a pinch of chili powder.  Cook in the oven at 325 degrees for about 10mins, cool and enjoy! 

Want a sweeter treat?  Here are some options for candy at the 150 calorie mark, just beware of those tricky fat grams:


3 Peppermint Patties (+3g fat which is healthier than Butterfingers)
3 mini Twix (+8g fat which is healthier than Kit Kats)
6 mini 3 Musketeers (146 cal +4g fat)
2 fun size M&M's (147 cal +7g fat)
6 Dum Dum pops
3 treat size box Nerds
6 rolls of Smarties (healthier than SweeTarts)
7 Hershey kisses (156 +9g fat)
5 snack size strawberry flavored Twizzlers (+1g fat)


Test more treat knowledge and see how health savvy you are!

Parenting Fitness

How do you squeeze in time to workout as a parent?  You are busy with your job, family life, making meals, driving your little ones around, helping with homework and struggling to find time to sleep.  However, adding in small workouts (10-20 minutes) daily can improve your mood and make you a healthy role model for your kids.


With a little one you are the caretaker.  Even if you have family and friends who live nearby to assist there will be days when you are unable to make it to the gym or your fitness class.  When times like this happen go to plan B.  Take the stroller/family pet out for a walk, play tag with the kids, go for a bike ride, swim at the pool, shoot some hoops, dance to some music or do some household chores.

As your kids get older and enter school try to commit to at least one hour away a week to workout.  This gives you time to focus on your goals or try something new.  You may feel guilty at first, but when workouts are schedule and pre-paid you are going to be more successful.  This may mean getting up early, fitting in a walk on your lunch hour or stopping in after work.  Most gyms or studios now have showers which is an added bonus for those parents who are on the go.


Still not able to get time away?  Try to reach 10,000 steps a day (about 5 miles; 100 calories burned on average per mile).  Wear a pedometer and if by the end of the day when the kids are in bed and you need those extra steps you can jump on your treadmill or take the stairs to get to your goal. 


Here are some sample workouts you can fit in on those days you are pressed for time:

• Full Body: Plank + side plank holds (30secs-2mins each), Push Ups or Burpees
• Lower Body: Walking Lunges or Squats (add hand weights for resistance), Bridges (single leg version for a challenge)
• Upper Body: Arm weights (can use soup cans): chest press, biceps, front/side raises, triceps
• Cardio Circuit: Jumping jacks, jump rope, march in place, grapevine, stairs (30secs-2mins each)

HORP Fundraiser Event

Join Core Sport to help support:

HORP (Haiti Orphan Rescue Program)

When: Tuesday October 25th, 2011 @6:30-9:30pm

Where: Zin Wine Bar & Restaurant (formerly Grape Expectations)

Cost: $20 door donation

Guest appearances by:  Detroit Lions players
Door prizes

Silent Auction items from local restaurants & shops

Live music!

Sweet Cakes & Desserts

*Cash Bar

Pilates Reformer 101

Let's explore Pilates equipment starting off with the Reformer.  This is one of the most common pieces of Pilates used today.  Equipment makes you stronger at the more challenging mat exercises.  The frame resembles a twin bed with horizontal springs used for full body resistance.  Springs help to produce long lean muscle.  Utilizing less springs is actually harder to control and requires more stability.   

There are several types of Reformers which can range from wood to metal frames and leather to rope straps. The one pictured at right is a classical Peak brand. Reformer exercises can be done lying down such as in Footwork, sitting as in Hug a Tree, kneeling as in Chest Expansion or standing for Side Splits. You are also able to use props such as a box for Pulling Straps, "jump" board to get your heart pumping, or a pole for posture work in the Short Box series. The versatility of this machine is what makes it so popular with clients.

Workouts on the reformer focus on strength results for more visible tone in your arms, legs and abdominal muscles. You also work on endurance, moving with grace, stability in a variety of different positions and assisted stretching. With over 100 exercises possibilities, each session can vary to fit the individual.  Try a Reformer session today and see the difference in as little as 10 sessions!

Recovery Foods

Want to bounce back from your workouts quicker?  Take a look at your nutrition and chances are small changes can make a world of difference.  Here are some food choices to help you recover and look great in no time:

1. Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  
2. Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 
3. Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.
4. Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

Fitness Myths

Below are some fitness myths out there we need to shed light on:   

1. "No pain, no gain".  No way!  You should feel sore after a workout for maybe a day or two depending on intensity.  However, if you feel pain that's you body's way to telling you something went wrong.  Too intense too quickly can lead to injury.  Working out should be a good feeling.  It is also important to consume protein and plenty of water after to help your body recover and build muscle.
2. Only women should do Pilates. I'd like to think my dad (or Joseph, the male creator) would be the first to disagree with this statement. I'll agree that books, DVDs and even a majority of studios you walk into will be dominated by women. However, men find Pilates to be a challenge with the exercises requiring stability and control such as Teaser or Short Box series on reformer. You work those all important posture muscles including your core which prevents you from slouching as you age. Males also find their flexibility increases, especially in the hips and legs. Are you still not convinced? Check out this link where a man puts Pilates to the untilmate test.
3. If you want flat abs quick, core work is the way.  You will tone your body and narrow with consistant workouts. Make sure you work more the transverse than the rectus (deep not superficial).  This will help support your back and improve posture.  The "6 pack" look includes superficial muscles and does not indicate you have a strong core.  Diet is also a large part of the equation to make sure you have muscle definition. 
4. Since Pilates isn't cardio you won't burn many calories. Partly true. Pilates is not considered cardio, yet you do get a good workout of about 240 cals/hr if you are 150lbs (depending on ability level). This is equal to a Snickers bar or 3 glasses of wine (3.5 fl oz servings). I am not suggesting you replace Pilates with your usual aerobic session. Perhaps adding it in beforehand could enhanse your cardio with better posture while you run or bike. It will warm and stretch your body preparing it for the day ahead.
5. If you're not sweating, you're not working hard enough.  Sweat is your body's way of cooling itself.  Some may perspire when lifting weights while others need to run to break a sweat.  It all depends on the person.  Sweat is healthy because it rids the body of toxins.  Just make sure you stay hydrated during your workouts no matter what.
6. If you are injured or elderly you should avoid working out. Actually fitness is for any body or age group. Pilates was created as a form of rehibilitation. It is ideal for those who have injuries since exercises can be modified using a prop like a band or ball. The elderly will appreciate the Pilates idea of quality over quanity. You will only do a few repetitions of each movement and most are low impact. Resistance bands, swimming or yoga are other good options to ease into fitness.

Bosu 101

What is the Bosu?  You have probably seen one before, however how do you use it?  This half stability ball is perfect for balance, strength and getting your heart rate up.  Learn some fun facts about an intelligent piece of fitness equipment:  
  
How do you pronounce it?
"Bo" like the boy's name and "Sue" like the girl's name; an acronym for "Both Sides Up" 


Who invented it?
David Weck in 2000

Famous names who use it:

Lance Armstrong, Olympic Freestyle Skier Shannon Bahrke, MLB player Evan Longoria

Who should use it?

Everyone! This tool is great for working on balance training.  Athletes find it helpful for aerobic activity or drills.  It can also be added to a Bootcamp with hand weights, Pilates or TRX class for a challenge.  You will use your core no matter what because of the unstable surface.

What exercises can you do on it?

• Basic squats or lunges for stability 
• Jumps to up the intensity
• Step class moves/athletic drills 
• Push ups (either side)
• Crunches/abs
• Kneeling leg work

Principles of Bosu:

1. Balance left and right sides of the body
2. Time efficient for the body to load and explode with power

Make your life your playground!  See how much fun and challenging the Bosu can be.  Check out our schedule at Core Sport to challenge your mind and body!  

Race to the Finish!

Barefoot running is all the craze lately.  If you don't have the shoes or want to save your ego from wearing them, don't worry.  Here are some exercises to make your feet and calves strong enough to make it through that last mile:

• Squat Jumps (can add in weights for more resistance)
• Balance 
• Yoga poses, Bosu, Walk/Run on grass/sand
• Dynamic walking:
• Toes only, Heels only
• Calf raises: lift on your toes and lower back to the heels
• Parallel, Heels together toes apart, Big toes together heels apart 

Core Sport is hosting another C25K this year to prep you for the Wicked Halloween Run in Plymouth, MI (costume contest included).  Join us by registering today to learn more tricks to make your next run the fastest yet!

Golf Fitness

Golfers are athletes.  The more fit you are the better your score can be.  Pros train hard and so should you!  Learn some more exercises to assist in making your swing strong and accurate.

Simple at home exercises: 

• Weak hamstrings/glutes (backside):

• Lift up into a bridge and hold one leg out hip height for up to 20 seconds each side.  This will improve hamstring strength.  (If you get a "charlie horse" this is one you need to work on)    
• Lift your body up into a bridge.  Activate your glutes by holding up there while you lift the toes than heels, alternating a few times.  
• Torso rotation (range of motion for your swing):

 Lay on one side of the body to allow your head to rest on the ground with bent knees and elbows (fetal position).  Open your top arm to the opposite wall with a bent elbow and gaze at the ceiling. (Ideally you want to be able to touch the ground with the arm while keeping your hips stacked)  Make sure you repeat on the other side!

• Lat mobility (prevent rounded shoulders):  
• Sit back over your heels in a child's pose and flip you hands to face the ceiling.  Try lifting one arm off the ground at a time than both together.  Too difficult?  Place one fist under your forehead to give you more leverage doing one side at a time. (Hint: do the torso rotation exercise from above then repeat this lat one to see improvement)

Core Sport is here to assist you in your game with our Fall Golf Fitness classes.  We specialize in your needs and can work with your golf pro to make your game the best it can be.  Click here to register now!

Meet Instructor: Kristin Schley

Q: Where did you grow up?

I grew up in Colorado.  I lived in Michigan now for 13 years.

Q:What inspired you to become an instructor?

I was inspired to teach from my own desire to be healthy and strong; doing the things I love pain free.  I enjoying seeing the results in my clients and helping them better and stronger.  Also being able to set my own schedule as a mom is an added bonus!

Certifications:

• Authentic Pilates Certification
• B.S. in Kinesiology
• Masters in Exercise Physiology

Q: How long have you been instructing?

I've been teaching for 12 years.

Q: What types of classes do you teach at Core Sport?

I teach Pilates Tower and alternate weekends teaching TRX and Bosu.

Previous places of employment:

• Body Fit Northville, Michigan
• Pure Barre Northville, Michigan

Currently also teaches at:

• Lifetime Fitness Canton, Michigan

Hobbies/Interests:

In my spare time I enjoy running, swimming, a good book and spending time with my kids.

Q: What's on your "Bucket List"?

Run a marathon and travel (Norway and Vermont).  

Favorite Quote:

"Life is not measured by the number of breaths we take, but by the moments that take our breath away."

Kristin can teach you how to become stronger and stay pain free.  Schedule an appointment today!

Barre Comes to Core!

Dancers are known for their long, slender body types.  They have flexibility and grace.  Maybe its because the more you stand the more calories you burn.  You also work balance, stability and the core.  

Unfortunately most of Pilates is on the floor.  It's important for balance and coordination that more functional movements are brought into Pilates.  Standing leg work in a barre class is a must and will add a challenge for your advanced clients.  Posture starts at the feet, so creating a strong base of support will help align the rest of the body.

Now you can have the body of a dancer!  Try the new barre classes at our studio and burn more calories while sculpting beautiful, lean muscles!

100 Day Challenge: Explore & Discover

Are you up for the challenge?

10 Days x 10 Challenges = 100 Day to a Healthier You!

Congrats on making it to the end of Core Sport's 100 Day Challenge.  We hope you have picked up some new healthy habits to sprinkle into your daily life.  Remember to finish strong with our final challenge #10!

Challenge #10: Challenge yourself to try something NEW for the next 10 days! (August 8-17th)

Get adventurous and explore the world around you: 

• Sample new foods or cuisine (Kumquat, eggplant, starfruit, sushi, falafel)
• Plan a vacation to a new destination (LivingSocial has cheap escapes!)
• Sign up for a race (5K, triathlon, relay, warrior dash!) 
• Get active by surfing, trapeze class, dance lessons, glow golf, paint ball, Zumba, learn a new instrument
• Change up your hair or nail color for the season
• Volunteer

We thank you for being part of our 100 Day Challenge and hope you enjoyed discovering a new you!  Remember: The small decisions you make today led to a lifetime full of happy, healthy experiences.   

Posture on the Job

Does this picture below look familiar of anyone you know?  Most people work a good 40hrs+ a week.  Habits from work can lead to low back pain or other aches in your body.

Exercises promotes better posture.  The stronger you abs are, the less strain on your back.  The more flexible your hips are, the less aches you will experience from prolonged sitting.  When talking "posture check" always start from the ground (or feet) and work your way up.  The best part about maintaining good posture is that your body will be less sore at the end of the day and you will burn more calories being in correct alignment.  

Seated at a Desk Checklist:

1. Feet are flat on the floor, toes facing forward
2. Knees bent at about a 90 degree angle, but still able to see your toes
3. Sitting evenly on your sit bones (hips); that means no leaning from side to side
4. Pull your belly toward your back (scoop)
5. Reach your shoulders down toward your back hip pockets
6. Feel as if someone is pulling your hair up to the ceiling to lengthen through your neck, gaze straight ahead

Slouching puts extra pressure on your spine, round your shoulders forward, and tighten your hips.  Make sure that at least every hour you get up to stretch or walk around for a few minutes.  The less you are sedentary the better you will feel.  This will allow blood to circulate and bring fresh oxygen to the brain so you stay sharp throughout the day.  

If you are frequently at the computer during your day take time every hour to close you eyes and do some deep breathing.  This will relax your muscles and avoid strain on your eyes.  To strengthen your eye muscles do an "around the world" gaze (look up, down, right, left, at your nose)  Your fingers might also tend to cramp so give them a small workout too (pretend play the piano, open/close to a fist, circle the wrists).  This will loosen up your joints so you are able to type up those important reports more efficiently.

Remember: The small changes you make today will have a long term effect on your future health!

Note to females: Be careful of high heels!  They can cause tight calves/hamstrings, low back pain, and sore feet.  Opt for flats or wedges so you have more stability if you have to be on your feet often.  Not an option?  Leave a tennis ball at work and apply pressure to roll out those feet at least once a day.

TRX 101

What is TRX?  Maybe you've heard about it...maybe you've seen it...but have you experienced it?  Let's break down the basics of TRX:

What is it?  A form of Suspension Training that uses your own body weight as resistance. 

Who made it?  U.S. Navy SEALS, founder Randy Hetrick

Who should use it?  Everyone!  It can assist with squats/lunges or challenge an elite athlete at a one legged push up.  Other elements such as golf swing rotation, Pilates ab series, or yoga stretches can also be performed using the TRX.  You will increase strength, flexibility, balance, and power all in one workout.

Some famous names who use TRX: Mary J. Blige, Drew Brees (NFL), Bob Harper (Biggest Loser), Jennifer Lopez

What are some advantages?  This type of workout is one you can take with you (hence the company name of Fitness Anywhere).  The TRX itself weights less than 2lbs which makes it portable and can be setup in seconds (to an overhead beam, door frame, tree, ect).  The best part is that its a full body workout no matter which one of the 100s of exercises you do! 

In addition the company has recently come out with the TRX Rip Trainer meant for those who wish to specialize more in power and rotation movements.

Ready to check it out?  Watch this video to see TRX in action and then check out our schedule at Core Sport to try it out!