Personal Training Check-In: TRX

Happy Wednesday! This morning I woke up bright and early for my 11th personal training session.

During the course of these 10 personal training sessions I’ve mastered the routine. We start with five minutes of dynamic warm-up and stretching including butt kicks, lunges, deep squats, and high kicks. We complete 3 circuits, each including 3 exercises, 3 times before I get to enjoy the stretch session. Each session, there are at least 2 exercises which feel easier than the rest. Sometimes it’s a plank or a squat, but it’s never the lunges! Then, the rest of the exercises leave me sweating, shaking, or quivering depending on the day.

But, Lauren didn’t like how comfortable I had become with our sessions or the workouts. This morning, bright and early, Lauren decided it was time to switch things up.

Enter, the TRX training system. This simple yellow and black device is the devil in disguise.

It takes simple exercises and makes them so challenging that you’re quickly humbled and begging for mercy. I’ve watched people use the tool at Equinox with trainers and always thought it looked fun and not too bad. I’ve even read about Ali’s experience with the class at Crunch Fitness in NYC.

Today’s workout was more challenging than I ever imagined. In fact, after the first circuit I was sweating so much that I slid on the mat.

3x10ea 1 Leg Squat
3×10 Inverted Row
3x10ea Oblique Crunch on Hands

3x10ea Lateral Split Squat
3×10 Roll Out
3x30s ea Side Plank

3×10 Hamstring Curl
3×10 Atomic Push Up
3x45s Reverse Plank

The suspension training, or leveraged bodyweight exercise, uses your body weight to complete each exercise but changes your center of balance, therefore making the average exercise far harder. Completing 10 pushups was almost impossible with my legs elevated in the TRX straps! In addition, this lightweight tool can be carried anywhere since it’s only 2 pounds AND you can adjust the difficulty of exercises just by changing your body angle or position.

I highly recommend giving a TRX class a try or ask you gym if they have one you can use!

Question: Have you tried TRX? What is your favorite exercise to complete using it?

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Personal Training Check- In: A Month Later

As you all may recall, a month ago I took the plunge and started a relationship with a personal trainer. The decision to begin was a tough one. It’s like starting a relationship with a bad boy or a new dessert. It’s something you know you shouldn’t do, but you just can’t resist. You know it’s going to be addicting, it’s expensive, and it requires dedication.

Luckily for me, a trainer comes with far better benefits than a new dessert obsession or bad boy.

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A month ago, March 30th, Lauren and I met for the first time at the Equinox on 19th and Broadwa. Our first session was a bit awkward, as I was nervous and worried about what the future held. Would I bulk up like Hulk Hogan? Would my body be so exhausted after our sessions that I wouldn’t be able to run? Would she make me cry or push me too hard? Would she be worth the money? What if I embarrassed myself and couldn’t finish a set or an exercise, or looked like a fool completing an exercise. (See example below.)

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Luckily, looking back on this first month, I have nothing negative to say. Sure, it’s an expensive addiction, but in my experience, it has been well worth it. I’ve increased my strength, decreased my body fat, and lost weight in the process. In fact, I feel more confident today, than I did the day I finished the NYC Marathon. I think the reason for this is because I feel like the circle is complete. I could run a marathon, with proper training, even better than before since I’m including strength training. In fact, earlier this week, I shared this thought with my Twitter  followers:

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Today, during our session, Lauren and I talked about some of the many benefits I’ve enjoyed over the past month. In addition, I took that one step further by making a list which captures these benefits for readers who may be apprehensive or wary.

  • A trainer pushes me to attempt exercises I wouldn’t try alone.
  • A trainer prevents injury by insuring my form is correct.
  • A trainer can push me to lift that last rep when I thought I was done.
  • A trainer can point out results that are naked to the common eye such as improved balance, form, or strength.
  • A trainer can become a friend and therapist, with whom you can vent, laugh, and bitch.
  • A trainer ensures you don’t get bored with the relationship by trying something new every time.
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Since many people have asked, I wanted to also share a few examples of our workouts. Right now, we are meeting twice a week, for an hour each time. Each session includes 5 minutes of dynamic warm-up, 45 minutes of working out, and 10 minutes of stretching. The stretching has been a very important component, helping ensure that I recover faster and prevent injuries.

  Set/Reps          Exercise
  3×12   Suitcase Dead lift
  3×12   Push Up
  3x30s Decline Hold
  3×12   Reverse Diagonal Lunge
  3×12   Bent Over Row
  3×12   Leg Raises (Decline)
  3×12   Step Up
  3×12  MB Russian Twist
 

  Set/Reps          Exercise
  3×10       Squat
  3×10       Alt Latt Pull Down
  3×10       Alt Lunge
  3×10       DB Reverse Fly
  3×10       DB Fly
  3×15       Straight Leg Sit Up
  3×10       Leg Raise
  3×15       Superhero

  Set/Reps          Exercise
  3×10       Deadlift
  3×10       CG BB Curl to Press
  3×10       F-B Back Lunge
  3×10       Alt Shoulder Press
  3×10       Front DB Squat
  3×12       Cable Rotation
  3×12       Moving   Plank Hold

Feel free to email me any questions you may have about my Equinox personal training experience or any questions you may have for Lauren, my trainer.

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Personal Training Session #2

As I shared in my first post, Bo and I are both investing in our health by training with Eric and Lauren, our trainers at Equinox 19th street, 1-2 times per week, depending on our schedules. IMG_1134 (640x478) (640x478)

We both have set very clear and reasonable goals for ourselves over the next few months as we look to improve our strength, health, and physique.

Thus far, each training session has been very unique. One session may be spent focused on strength while another revolves around dynamic movements and includes more cardio which keeps are heart rate up between sets.

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On Saturday, I sweat through my second training session with Lauren. This session pushed me harder than the first session because it incorporated fast paced exercises, including body weight and free weights, while surprising my muscles with new movements such as the one above.

Lauren has given me permission to share our workouts with my readers. Of course, I do request that you ask your doctor and or gym staff before attempting new workouts which are unfamiliar.

Saturday’s workout consisted of the below exercises:

Set/Reps Exercise
3×12 Walkout with Deadlift
3×12 Bodyweight Row
3×12 V Up
   
3×12 Bar Clear
3×12 Push Up
3×12 Alt Plank Hold
   
3×12 Curtsie Bench Clear (hardest thing ever!)
3×12 DB Uppercut
3×12 Back Extension

 

I’ll do my best to go back and provide links to these exercises so you can see exact form and description. For now, please enjoy the lovely pictures of me completing the back extension on the ball.

Question: What type of workout do you find the hardest? Strength, cardio, or dynamic workouts which involve a mix similar to boot camps or the above?

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