Get Beach Body Ready with TRX

Hey everyone! Summer is officially here and many of you are working on getting beach body ready still... The TRX is one of my favorite tools for anyone at any skill level. No racks and racks of dumbbells or loads of equipment around. Your body is your machine! This is the same equipment you have seen the Biggest Loser contestants use and can be used anywhere: park, playground, garage, backyard etc. The great thing is you and your spouse, or maybe a friend at different fitness or activity levels, can all use at the same time with quick modifications. You do not need several sets of dumbbells or need to fuss over time to change weight plates or even have a fully stocked home gym. All can use quickly and efficiently. See video above for a quick introduction.

So what exactly is TRX? Suspension Training^® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX^® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Great promotion just in time for those summer workouts! FREE Shipping with orders $75 or over with the code TRX4JULY at checkout (FREE shipping expires July 5th at 11:59PM). Also FREE gift with purchase, includes personal consultation on how to set up and get started plus FREE Pick It Kick It book to help you on your nutrition success.

If you are serious about that beach body and don't have the time or money for a fully stocked home gym or expensive gym membership, this is definitely something you want to check out!

What others are saying about TRX:

"When they told me it was invented by a Navy SEAL, I knew it would be cool— It's just your body weight working against gravity, so you won't get injured. Now my wife uses one at home, and I'm addicted." -Drew Brees NFL Quarterback New Orleans Saints

"It really works and kicked my booty! Absolutely love that you can take it anywhere, like to the park while your kids play or packs easily in a suitcase to take on vacation! Its the NO EXCUSES workout tool! LOVE IT!" -Misty Bouffard Client, Dynamic Edge

"I use TRX. It's one of the best pieces of equipment I have ever used. It will work muscles you didn't even know you had. Any exercise you do on TRX is core related so your body hurts the entire time." -Brandon Vera UFC Fighter

"Core strength and stability have no off-season and its the key to maximizing your efficiency and power in your endurance sport. The TRX system provides an effective, convenient, and endlessly functional tool to help you improve your strength, stability and flexibilty anytime, anywhere." -Jessi Stensland Professional Triathlete

"Thanks to the TRX, I got some really great workouts with my contestants this season. Watching them be challenged by working on something that requires such core strength, as well as shear FULL body strength, I knew I had a great piece of equipment on my hands. I really LOVE this piece of equipment!!!" -Bob Harper Trainer The Biggest Loser

Best in health-

Summer Workout Playlist

Summer is officially here, although some of you may have not officially received the nice weather...  It is sunny and wonderful here (sorry to rub it in) and I am ready for my outdoor workouts!  Do you need some new upbeat & shiny tunes to match the sunny weather?  Look no further – here are some tracks infused with virtual Vitamin D for your ears so you can crank out some more reps, increase that intensity, or just plain start those workouts you have been talking about.

Animal (Peter Bjorn & John Remix)- Miike Snow
Unique little dittie that has a great beat and track that always motivates me in any workout- spin, weights, bootcamps.  This is my first introduction to Miike Snow and I like it!

Clap Your Hands (Fred Falke Mix)- Sia
The original is good but I like this mix to pick it up a little so I can get in the groove for a workout.  Great for a moderate climb in cycling, or cruising a flat for a run.  Plus, if someone is going to "Clap Your Hands" I am always getting my boogie on.

If I Were a Boy (Karmatronic Remix)- Beyonce
We have heard the original and it was so, so to me, but heard this version and I got a little shoulder shimmy listening to it.  I am slightly competitive (ok, an understatement) and it motivates me to dominate the d-bag that is the stereotypical gym guy that comes to class to show everyone up.  Yeah, you know who I am talking about.  It is so not worth my time to figure those type out.  I will just beat them in the class and get my laugh for the day.

Alejandro (Dave Aude Remix)- Lady Gaga
I always think I get sick of Lady Gaga's songs because they really are overplayed, but Dave Aude can always make something a little better.  I cannot seem to get away from Lady Gaga as her songs always have a great beat and I end up listening to them more and more.  Great upbeat version to keep you kickin' away no matter what workout.

Commander (Extended Dance Mix David Guetta)- Kelly Rowland
David Guetta is just GOOD!  He really took this track to the next level.  A little funky, underground, dance version.  I really enjoy this while weight training or doing intervals on the spin bikes.

Break Your Heart (Wideboys Club)- Taio Cruz & Ludacris
I have to admit, Ludacris is what sold me on this song.  I love his unique voice that compliments Taio Cruz.  Another dance version to pick up the beat some to make perfect for workouts.

OMG (Almighty Mix) feat. will.i.am- Usher
If you can track down this mix (on UK itunes...) it is the better one.

WooHoo (feat. Nicki Minaj)- Christina Aguilera
A very different sound for Christina but she shows she can cross over in a few genres yet still keep the signature Christina style with her classic talented stengths.  Great beat!

How Can You Swallow So Much Sleep- Bombay Bicycle Club
Alright Twilight fans.  I have enjoyed all the soundtracks as they have some great, unique indie & alternative tracks.  This one does not disappoint either.  A slower track for workouts.  Good for climbs, as it picks up speed as the song goes on.  Also a favorite for strength training or some slower paced, calming activities.

The Choice Is Yours- Black Sheep
What can I say?  I love some classic 80's-90's hip/hop to throw back to.  Always brings back some great memories and I am motivated to crank out some extra reps just for nostalgia purposes. "If my train goes off the track, pick it up, pick it up, pick it up..."

Scenario- Tribe Called Quest
"Here we go yo, here we go yo, so what's, so what's, so what's the scenario?"  I think I just enjoy more that Yo was a cool word then.  Maybe we need to start a trend and bring the Yo back?  That is the cool thing to do now, right?  Plus, I love hearing some old school Busta Rhymes bringing it.

It Takes Two- Rob Base & DJ EZ Rock
Classic.  Need I say more?

What are your playlist suggestions?  Send them my way.

Happy Listening!

Why Strength Train?

Yeah, we know strength training builds muscle, but really, why is that important?  Here are 10 reasons why you should be incorporating strength training into those daily workouts, and no, I'm not talking about those measly, little, pink 2lb weights sitting in a basket next to the weight rack...  Yes, you know who you are.  I am talking about really lifting some weight.  Gals, some of you avoid the dumbbells like the plague out of fear that you will bulk up into one of those "manly, body building" types.  Well, first of all, you physiologically cannot look like Popeye unless you are using and consuming some very unsafe substances.  Females do not have the hormones to produce muscle mass in that fashion naturally.  Secondly, those "body building" girls that are in natural shows and truly train naturally look amazing!  See previous post of Angie Gooding below who competes in the sport.  I do not think any of you could argue that her body is amazing and it took lots of hard work, discipline, and some serious weight training to get it that way.  Read on for 10 reasons I believe every person should hit the weight room.

1.  Increase Strength-  Duh, we knew that, right?  Think about every day functional activities though.  For example, carrying your kids, lifting those Costco boxes out of your trunk, getting those boxes stacked in your garage- they all become much easier if we regularly strength train.  This gets even more important as we get older.  Bending down to tie your shoes can become difficult.  Where's Jack LaLanne when I need him?

2.  Healthy Bones- Research shows that weight training can improve your bone mineral density by as much as 13 percent in just six months.  This really becomes critical as women age to help minimize their risk of developing osteoporosis.  "Help, I've fallen and can't get up" really is a true statement if we do not consider keeping those bones strong.  It will not become funny anymore when we really cannot get up.

3.  Strengthens The Heart- Weight training can keep your heart healthy by increasing your HDL ("good") cholesterol levels and lowering both LDL ("bad") cholesterol and blood pressure.  Too many people are on medications for cholesterol and blood pressure when we really can control these health issues by making better health decisions.

4.  Lose Fat-  Each pound of muscle you gain can burn up to 50 extra calories a day.  Muscle burns more calories than fat at rest therefore increasing your resting metabolic rate.  We all could appreciate losing a little fat at rest, right?  A little extra effort and focus on your fitness plan with weight training = your body doing its job at rest.  Sounds good to me!

5. Improve Performance- We all have an inner athlete in us.  Yes, you may have to pry a little deeper to find that calling, but you do.  Hitting the weights on a regular basis can improve your overall performance in sport and decrease your risk of injury.  Extra strength can power up your drive on the golf course and reduce the risk of injuries on the ski slopes.  I really wish I would have done more serious weight training at a younger age as well.  Maybe I would have saved these decrepit knee joints a little?

6. Keeping That Body Healthy- You know strength training builds stronger muscles, but did you know it also increases joint stability by strengthening ligaments and tendons?  A stronger joint helps prevent injury and eases the pain of osteoarthritis.  I always hear people using their joints as an excuse NOT to do strength training, and although there are certain exercises you need to avoid, it is imperative that you do strength train to help alleviate the stress and pain of those previous injuries.  Take it from me!  I have had four knee surgeries and still play HARD!

7. Ward Off Type 2 Diabetes- Research has shown that regular weight training can improve glucose utilization (the way the body processes sugar) in the body by 23 percent in just four months.  This may reduce the risk of type 2 diabetes.

8.  Age Is Irrelevant-  It does not matter how old your are; strength improvements are possible at any age, even 80+ years old!  Tosca Reno is a fabulous role model for healthy eating and a healthy lifestyle (see my favorites link for some of her resources) and she got a late start, not starting this lifestyle until after 40.  She is a force to be reckoned with.

9.  Improves Sleeping Patterns-  You are less likely to suffer from insomnia if you regularly strength train.  Go get yourself dog tired from some good workouts (within reason...do not go break down the body too much) and you will notice that you sleep much better.  My family cannot seem to wake me after a few good days of tiresome workouts.  That is good in my case as my husband will have to tend to the morning routine with the kiddos... Yipeee!

10.  Improves Self-Image-  People who strength train can boost their self confidence and body image while reducing the risk of depression.  If we look good, feel strong, and feel good, then we enhance the other various components of health.  My motto:  Healthy bodies lead to healthy minds!

Now go hit the weight room!  Utilize a professional to help introduce proper form and safety if you are new to weight training.  Sometimes it is well worth the money to hire a personal trainer for a session or two just so they can help show you how to properly use equipment and properly execute exercises.  You can also make an appointment at your local YMCA to help introduce you to that scary weight room place.  There are plenty of resources out there, so go take your health by the reigns and make it happen.

Best in health-

 

Top Ten Gym Faux Pas- A Lesson In Gym Etiquette

Wow!  My Dynamic Edge friends, fans, and gym divas all had their say in what their pet peeves were at the gym.  You all made me laugh hysterically at the gems you listed and I have to admit, they were all so true.  If you are new to the gym environment, then please take note.  If you are a veteran to the gym, please take note as well.  You may have forgotten some common courtesies here.

Top 10 Gym Faux Pas:
*note names have been changed to protect the unknowing... or maybe not?!

1.  Messy Missy- Missy never puts her weights away when she is done and leaves dumbbells and plates all around.  If she took a minute to do a little housekeeping, it would make everyone's workout easier and less time spent at gym cleaning up after other's messes.

2.  Gabbie Gabber- She never misses an overly loud phone conversation while on the treadmill, elliptical, or while lifting weights.  Phones belong in your car, lockers, or outdoors, not right next to your fellow gym neighbor.  Plus, you really cannot be getting a good, sweaty workout if you can coordinate a phone conversation or texting while lifting, spinning, running, or any other activity at gym.

3.  Nearly Naked Nettie- Nettie does not realize gyms are places to work out, not get asked out.  Save the super skimpy, hootchie wear for the night club, not the health club.  P.S. your mascara is running...

4.  Sweaty, stinky, Steve- After a crazy set of bench press, Steve leaves a perfect sweaty impression of his back on the bench, and then walks away.  Nothing a nice gym wipe, sanitizer, or towel couldn't solve.

5.  Cursing Curt- His trucker talk and ridiculous grunting inspires others to scrub their tonsils and larynx with a brillo pad.  Keep it clean and lose the obnoxious sounds as others might find them offensive.

6.  Helga the Hogger- Helga guards the Smith machine like a momma bear protecting her cub.  Helga needs a lesson in sharing or working in.  Let others trade sets while you rest or go do another exercise.  This is especially nice when the gym is super busy.

7.  Perfume-a-lot Peggy- Peggy could melt away your nose hair with her dosage of Clinique Happy.  Go light or sans perfume/body sprays while at the gym so we may all keep our nostrils clean and happy.

8.  Oblivious Olympia- Olympia is in her own little bubble world.  She walks in front of people watching their form in the mirror (some of you need to note this as you may not know how annoying it is***).  Yes, there are other people besides you here.  Please be aware that we are using the gym space too and be polite to respect our space as well.

9.  Stinky Sam-  Sam clears the room after spin class.  You think it may be you; do a quick armpit check, cannot tell, then you quickly leave the room after that last sweaty hill climb.  It may be you and you are getting out of dodge.  You then realize it was Stinky Sam behind you.  Yes, antiperspirant/deodorant was made for you too, Sam!

10.  Way-to-much Wayne-  Wayne always grabs the dumbbells that look like small buildings to do his bicep curls or loads up the bar for bench press with so many plates it looks like it could snap in half.  His reps then look like he is set at chipmunk speed or someone froze him partially down because he cannot get a full range of motion.  Oops, Wayne also just threw his back out.  Hmmm, maybe you need to go down in weight Wayne so you can do the exercise correctly through full range of motion and therefore limit the chances of hurting yourself?

Enough said!

Best in health-

Dynamic Edge Inspiration- A True Success Story

BEFOREHeight: 5' 10"
Pregnancy Weight (highest weight):  212
Off season weight: 145-148, size 6-8
(15% body fat)
Competition weight:  136-138, size 4-6
(8.5% body fat) 

Angie Gooding was your typical wife and mom and with her second pregnancy, had a life changing moment that would inspire her to take control and become a fitness force to reckon with.

Her story:  Angie grew up in a small town in Washington State, was active, and played high school sports. She went on to college where she continued to stay active and studied education.  She was a high school teacher in Seattle for four years and then moved on to work in the wedding industry.  Throughout this time period, she got married and had two children.  After giving birth to her two children with no meds, she realized how powerful and capable the human body was.  I love her story already!  Even though her pregnancies were great and easy, she did not enjoy being pregnant, big, and uncomfortable.  Can all you moms relate?  She decided to see how far she could push her capable body, and leave the discomfort of pregnancy far behind her.  See before/after pics.  She had always been athletic, but she started to learn more about weight training, and how it can improve the shape and function of the body.  Pregnancy really was the turning point for her.  While trying to get back in shape after pregnancy, she started lifting weights regularly and really started noticing changes in her body.  Some of you need to start weight training...  She decided to hire a trainer to learn more and coincidently, there was a bodybuilding show three months after she hired her trainer, so she figured it was a good goal.  It was a fun experience for her and she learned so much through the process regarding the training, nutrition, dedication, and hardwork it takes to prepare for these events.  After this experience, she decided to pursue health and fitness as a new profession and became certified as a personal trainer.

Angie now owns and runs her own personal training business in Marysville, WA – Inspire Fitness & Training.  Appropriately named, don’t you think?  Through her previous various career paths she learned wonderful teaching experience and marketing knowledge that helps benefit her newly formed profession in the fitness field.  As a trainer, her clients have now lost a combined 501 pounds and counting since January 2009.  She is also currently represented by Sports Unlimited, a Fitness Modeling Agency out of Portland, OR.

Angie is definitely a fitness inspiration.  Her clients get results and Angie obviously leads by example.  As a fellow fitness professional, I admire her journey and story.  She is a wife, a mother, an entrepreneur, and a professional.  Many of us can relate to the schedule challenges, and hectic events life can bring. We all have to learn to juggle it all.  She is a No Excuses person and finds time to make health and fitness a priority.  She is extremely dedicated and willing to do what it takes to be a leader as a fitness professional.

AFTER 

We checked in to ask a few more questions for Angie:

How do you balance family, fitness, and running a business?

Good question…I balance it very carefully!  I train out of my home, and clients come early in the morning before my children are awake.  I also train in the afternoons, and we have a neighbor girl come to watch the kids.  I do not work past 6:30 so that I can have dinner with the family—even though I could have additional clients later in the evening, it is a commitment I have to my family to be there for them.  I tend to fit my own fitness in when I can—I do not take clients on M/W during the day, so I go to the gym then and my son plays with little friends at the YMCA.  I also am committed to weekend workouts.  Lastly, I do not cook.  I worship the Crockpot, and do not use recipes. I just throw in healthy food and hope it turns out.  I also make HUGE salads that last four days and drag them out every night for dinner.  My husband BBQ’s so I save a lot of time by refusing to cook.  If I do cook, I make triple batches of everything, and freeze the leftovers for future dinners.

Any advice for those struggling to get the health & fitness goals they want?

Get real, be honest, and be consistent.  Select a group of people to support you, write your goals on paper, and refuse to use excuses.

What’s on your music playlist right now?
The Ting-tings, Nickelback, Pink.

What is in store for Angie Gooding in the future?

Time will tell!  I would love to get into fitness leadership of some kind…do more bodybuilding shows, run a half marathon, and support my children with their own healthy lifestyles!

A true fitness inspiration and success story.  What's your success story?

Best in health-