wellness

TRX Burns Big!

By: Emma Aguirre, TRX Coordinator

ACE, the American Council on Exercise, concluded in a recent study that not only does TRX burn significant calories as well as build strength, flexibility as well as injury prevention, it also can shave inches off your waist line and bring down that body fat. 

Sixteen healthy men and women took part in the study, one of the first of its kind. Researchers from the Western State Colorado University and ACE wanted to determine the effectiveness of an eight-week TRX program on its own, and how that might other aspects of exercise. Participants attended three, 60 minute TRX classes for eight weeks, and the results speak for themselves. 

Researchers considered the majority of the class time featured “vigorous intensity” exercise, and that the class burned an average of 400 calories. This is considered on the higher end of energy expenditure goal set out by the American College of Sports Medicine (ACSM). The Metabolic Equivalent (MET), also developed by ACSM, was 5.81 on a scale between 3-6, defined as moderate intensity exercise. 

Participant lost almost 2% body fat and about 1.5 inches from their waist on the program, and dramatic changes were also seen in both systolic and diastolic blood pressure. Ultimately, participants got faster, got leaner and could lift more weight. 

Join one of our TRX classes today to take your workout to the next level! 

8 Ways To Stay Fit While Traveling

Our normal routines get completely thrown out the window when traveling and staying true to your fitness routine on the road may be the last thing on your mind as you negotiate the airport or highways this holiday season. Exercise, however, could be your best defense against holiday stress, illness and the dreaded holiday weight gain. 

The best exercises are often ones you can do with your own body, you can leave your dumbbells and weight resistance bands at home. Here are 8 tips to stay fit while traveling: 

1. Exercise needs to become your constant while traveling. Make a commitment to yourself that you will find 20 minutes every other day to exercise - NO EXCUSES! 

2. Work out where you can. You might have a decent hotel room, you might need to do lunges in your mother's hallway, or maybe you can find a park or school playground somewhere. Turn any environment into your personal gym. 

3. On travel day pack some healthy snacks with you in your bag. Apples and almonds are my go-to.

4. If you're going out to eat, find the restaurant online and decide what you're having before you get to the restaurant. Stick to high protein and veggie options. Doesn't hurt to ask for double veggies on the side. 

5. Ask around the neighborhood for a nearby boutique gym or studio that takes walk ins and join in on a class or two. 

6. Go on walks. Walking is a great form of aerobic exercise almost anyone can do anywhere. If you're driving take the rest stops at parks or near a trailhead, and take a brief walk before hitting the road again. 

7. Wear comfy sneakers to the airport and get your steps in. Walk instead of taking the shuttle or moving sidewalks. 

8. Yoga is a great way to stretch after a long and cramped flight. Some airports offer yoga or meditation rooms to help you create your moment of zen. 

If you follow these few tips and understand the importance of keeping up your regular routine even while traveling, you'll be able to come back without skipping a beat. We are creatures of habit at the end of the day. Add a workout to your calendar, set up an appointment reminder, do whatever it takes, but don't take no for an answer. 

Happy Holidays! 

School + Schedule = Time for Fitness

School + Schedule = Time for Fitness

This week the kids headed back to school and whether you were the mom that cried in the parking lot or the mom the popped some bubbly to celebrate it's impossible to deny this school year brings with it a flurry of activities and with that less "me" time.

Below are tips to maximize your time and energy this school year and be the fittest and healthiest mom you can be! Tips apply for all working moms, homeschool moms, wannabe trophy wives and ordinary women just like me! 

Teaching Privates made me a better person.

Teaching Privates made me a better person.

How teaching privates made me a better overall person and a more well round teacher.

I thought I knew alot about teaching. I had been a teaching since I was very young, starting at the  Ymca, then a captain of my soccer team and dance team, and then on to dance for the Milwaukee Bucks.  Movement was a way of life.  But I didn't know anything until I started teaching privates.