Midtown has offered TRX training since last fall. It’s popular because a full workout doesn’t take a lot of time, and because TRX training will improve muscle endurance and deliver quick results. Oh, it’s also a lot of fun too.
Curious where TRX came from?
In the early 1990s, Desert Storm Navy SEAL Randy Hetrick needed a way to stay in peak condition while on missions with limited space and no access to fitness equipment. Since he did not have much to work with, Randy used parachute webbing and an old jujitsu belt to create a prototype of a new movement in physical training. Using this technique, he discovered that he could work biceps and triceps using body weight suspension.
After leaving the SEALs, Randy developed TRX Suspension Training. The TRX Suspension trains multiple muscles at once, in multiple planes of movement, on a single piece of equipment. TRX has over 300 progressions and combinations, and can be tailored to any fitness need or goal. It builds power, strength, cardio fitness, balance, flexibility, and mobility all while preventing injury. You can choose your level of intensity or workout , so it’s completely customizable.
Midtown Member Heather Morris had this to say about her TRX session, “This workout was unique and challenging. We had various fitness levels present in the class, and the TRX training was able to keep everyone engaged and focused. Not only is it a fantastic core workout, but it’s also an overall great workout for the entire body.”
Midtown Trainer Annamarie Koulourianos loves TRX too, “I love this workout and feel it is challenging, functional, and fun. It’s appropriate for all levels. Simple but very effective. Give it a try!”
Group classes are available at various times during the week and costs $20 for a 30-minute class.
Have you tried TRX? What did you think?
M2 Personal Trainer Adrian Fleisher has been involved in the fitness, wellness, and coaching industries for approximately 20 years. He holds a Bachelor’s Degree in Science Education from the University of Wisconsin at Whitewater, and a Master’s Degree in Exercise Science from Austin Peay State University. He also holds a Master’s in Business Administration from Lake Forest Graduate School of Business.
Adrian is certified through the National Strength and Conditioning Association. He has extensive experience working with elite level athletes, but enjoys working with all types of clients.
Adrian is answering your fitness questions today.
I have been working out for a while, and have begun to see a drop off in progress. What is up with this?
Adrian: Most individuals enter into a program with the best intentions. They work out with great regularity. Usually, these individuals are rewarded for their efforts with some physiological changes. More muscle, greater strength, better endurance. Also, their clothes fit better, they sleep better, and they experience greater energy.
BUT, then the dreaded workout plateau hits. When I meet with a client who is experiencing this, it usually takes just a few questions to get to the cause.
Most clients are victims of their own habits. They come to the club, get on the same piece of cardio equipment, hit the same “quick start” button, and do the same level, every single time. To the human body, this is like eating oatmeal for breakfast, lunch AND dinner, every single day.
You get the point.
The human body (or in our parlance, the “human organism”) is absolutely awesome at adapting to the stressors placed upon it. Weights, cardiovascular training, balance training, stretching, etc. are all examples of stressors. The human organism is also incredibly efficient at adapting just enough to these stressors.
To sidestep the plateau, you need to be proactive in implementing variety into your workouts. Go ahead, push that “random” button. Possibly hop on a different piece of cardiovascular equipment. Seek out one of our qualified personal trainers for guidance on one of our group programs. When you change the stressors you place upon your body, your body will thank you by changing!
I am most interested in losing a few pounds. How do I go about losing weight?
Adrian: Fat stored in the body serves a number of purposes; one specifically is fuel for the body to function. Believe me when I state that there are many ways to go about losing weight. Some of these methods are very, very aggressive, and as a result are not recommended. When entering into a weight loss program, remember that you are attempting to take caloric money out of the body’s energy account.
Your body will fight you a bit in this process. This is exactly why prudent weight loss strategies include a three-pronged approach. Through utilizing proper nutrition, cardiovascular training, and strength training, you will gain the best results.
Each element within the strategy is equally important:
I tend to keep the nutritional process very simple with my clients.
Food fulfills a very utilitarian need to fuel the body, and also provides a fundamental experienced through the eating process. Eating a meal is social as well as physical. It brings families together, allows for business deals to be (excuse the pun) hashed out, and satiates the physiological and psychological need to eat.
Far too often, clients are trapped in the weighing, measuring, and stressing over the numeric component of food. Personally, I believe this takes away from the fundamental joy of food. Make no mistake about it, a person needs to have the basic understanding of portion size, and how that plays into well balanced eating decisions.
Further blog posts will elaborate further regarding each of the above. Midtown also has a great educational program regarding nutrition. Please see Neil Wywialowski, our Fitness Director and he will be happy to point you in the right direction.
Thanks, Adrian.
Do you have a question for Adrian or another personal trainer? Share it with us in the Comments section and we’ll answer it for you in a future post.
Thanksgiving is a time to count our blessings. Its origin is traced to 1621 when the Pilgrims and Native Americans celebrated a three-day-long feast in Plymouth, Massachusetts. Following this Thanksgiving observance, folks began the Thanksgiving tradition of holding feasts after a good harvest.
At Midtown, we believe that breaking bread with family and friends is important, either before or after a good workout!
So, the last week of November includes a bunch of great fitness options for you.
Club Hours
Thursday, November 24th
6:00am-2:00pm
Kidtown
7:45-12:00pm
The week begins with special programming for the kids who are out of school on Monday through Wednesday: November 21, 22, and 23.
Gym Jam for Kids Ages 3-5
10:15-11:00am
Activities include parachute games, juggling scarves, balloons, races, scooters, musical instruments, sports, and the Sportwall. Dress the little ones in shorts, t-shirts and non–marking gym shoes.
Surf-n-Turf for Kids Ages 6 and Up
10:00am-12:00pm
The kids will participate in fun activities on the basketball court followed by a swim. Drop off and pick up will be in Kidtown. Showers available with parental supervision. No charge for Family Member and Parent/Child members. Call Kidtown to register or for more information, please contact Rea at rea.kulick@midtown.com. Dress your child in a bathing suit, shorts, t-shirt, and non-marking gym shoes.
On Thanksgiving Day, we will host our annual
Move for Food Fundraiser
8:00-11:30am
Bring a non-perishable food item and support “Journeys from Pads to Hope,” which serves individuals who are homeless or at risk of becoming homeless. Non-member friends are invited. Kidtown will open at 7:45am.
During this time, there will be a special Group Exercise schedule, which will include many of your favorite classes. In addition, we will debut RIPPED and Group Core, two new and exciting additions to our schedule. Be one of the first to try these programs! Please contact Stacey at stacey.nowak@midtown.com for more information.
Sore from your Turkey Day workout? We have a special Thanksgiving treat for you.
We will have a Massage Therapist available from 9:00am—12noon, on Thanksgiving Day, so book your appointment today.
Black Friday takes a lot of energy out of everyone, so rejuvenate yourself and burn some calories too with our 75-Minute Cycle Class on Saturday, November 26, from 7:45-9:00am.
Kids ages 7-13 need time to play as well, so bring them to our Kids Yoga class on Saturday, November 26, from 2:00-2:45pm.
Junior Fitness follows on both Saturday and Sunday from 3:00-4:00pm and both days wrap up with Family Swim from 4:00-6:00pm. So, get everyone in the pool for some much-needed stress relief!
As the holidays approach, we become consumed with getting gifts for everyone on our list.
Remember to give yourself the best gift of all: the gift of lifelong fitness.
Midtown has made this easy. Purchase six one-hour personal training sessions by November 28, 2011. Use each of them by January 8, 2012 and receive a complimentary one-hour personal training session. Please contact Neil at neil.wywialowski@midtown.com for more information.
Best wishes for a happy and healthy Thanksgiving Holiday from your friends at Midtown Athletic Club.
How are you staying fit this holiday weekend?
Although his is a die-hard Packers Fan, contrary to popular belief, Fitness Director Neil Wywialowski is not from Wisconsin. He’s actually from Des Plaines,
Illinois. He has 25 years experience in the fitness industry and has been at Midtown Forest Grove for 18 years. He earned his BS in Health Education from Eastern Illinois University.
Neil is a Licensed Athletic Trainer and Certified Personal Trainer through the National Academy of Sports Medicine. He has also completed all 3 Muscle Activation Technique Jumpstart Courses.
Prior to joining Midtown Forest Grove, he worked as a Health teacher and in an outpatient sports medicine clinic. Neil enjoys with working all types of clients from post-rehab to sport- specific, especially tennis players. In his free time, he enjoys fishing, playing tennis, reading and spending time with his family.
Question: If you only could do one type of exercise (cardio or weights) and only had 30 minutes to work out, which activity would be best?
Total-body, multi-joint resistance exercises, such as push–ups, pull-ups, squats, curls and presses, and a wood-chopping exercise. Research has shown that you get the benefits of the resistance training and the increase in metabolism and metabolic afterburn hours after the exercise. In addition, this routine has shown to achieve the benefits of cardio training, such as decreased blood pressure and heart rate.
Question: What the best exercise for me to do: swimming, running, cycling, tennis, group exercise, walking, or weight training?
The best exercise for you is the one you will enjoy because then you will do it. Something to think about: the more you can incorporate your mind into your exercise routine, the better. Activities such as tennis, group exercise, and martial arts are excellent for addressing the 5 Pillars of Health: Physical, Mental, Social, Emotional and Spiritual.
Question: When should I stretch: before or after I work out?
Current research shows that stretching before activities decreases power and may increase the risk of injury. I suggest that you do some type of light specific cardio activity to the point where you have broken a sweat and warmed up your nervous system. After that, stretch and then do some additional activity-specific exercises.
What would you like to ask one of our trainers?
