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TRX Challenge 2016: Week Four Results

August 22, 2016

We are entering crunch time with only two weeks remaining in the challenge! Every second counts now, so discuss with your trainer the best way to shave off those seconds. Let’s finish this challenge strong!

Week 4 (8/15-8/21)

Category                                                                      Time

56-69    (20, 10, 5 with squat to toes)

Male:

  1. Jeff Heimer                                                           1:10
  2. Dave Meehan                                                       1:17
  3. Bob Woodard                                                       1:28

Most improved: Marty Wiedemer                             15%

Female:

  1. Brenda Eissenstat                                               1:11
  2. Debbie Smoyer                                                     1:25

Most improved: Debbie Smoyer                                18%

36-55  (20, 10, 5 with squat to toes)

Male:

  1. Brian Craig                                                           1:09
  2. Bill Jester                                                              1:08
  3. Chuck Maines                                                      1:26

Most improved: Brent Veronesi                                26%

Female:

  1. Julie Cooper                                                         1:16
  2. Maria Taylor                                                        1:55
  3. Liz Grove                                                               1:55

Most improved: Jodilynn Spicer                               41%

15-35    (20, 10, 5)

Male:

  1. Oren Gall                                                               2:43

Female:

  1. Michele Crowl                                                      1:31
  2. Laura Tyson                                                         2:00
  3. Alison Heimer                                                     2:19

Most improved: Michele Crowl                                 20%

Open A Ages 15-35    (20, 15, 10, 5)

Male:

  1. Gbolahan Olaogun                                             1:30
  2. Mike Godissart                                                     1:31
  3. Greg Hayes                                                            1:35

Most improved: Dan Zambanini                               38%

Female:

  1. Sarah Macklin                                                     1:51
  2. Callie Burke                                                           1:52
  3. Karen Kelly                                                           2:09

Most improved: Sarah Macklin                                 37%

Open B Ages 36+    (20, 15, 10, 5)

Male:

  1. Ron Beyer                                                               1:58
  2. Jack Vanden Heuval                                          3:28

Most Improved: Jack Vanden Heuval                     50%

Focus Point of the Week: The Last 3 Reps

August 21, 2016

Resistance training can be tough, especially the last few reps. Let’s face it, they are uncomfortable and can be a mental and physical challenge! However, they are the most important of the entire set.

For those looking for enhanced muscle tone, strength and endurance, those last reps clearly have the most impact. For those looking for body composition changes, increased focus also leads to increased intensity, which positively affects EPOC, creating more exercise “after burn”. However, it is important to remember not to sacrifice good form just for the sake of getting more intensity. Proper body position, posture, range of motion, and speed of movement must be maintained.

Approach your first few reps as a build-up, preparing you for the reps that will stimulate the greatest physiological changes. During these reps, we are strong, focused and can perform as expected. As the set progresses and fatigue sets in, our minds are saying “this hurts, I need to stop” and our muscles are truly becoming less capable of working as expected. It is at this point that we must bear down and focus. Challenge yourself to make the last three reps look exactly like the first three. Remind yourself that you have no more than 15 seconds of exercise left…and that you can handle anything for 15 seconds!

Focusing on the last three reps means sticking your endpoints, maintaining good posture, and making sure you are mentally focused. If you do these things, your last three reps will be done with purpose and yield the greatest benefits possible.

For this week, focus on making the last three reps of every exercise look like the first three and maximize your training efforts!

TRX Challenge 2016: Week Three Results

August 15, 2016

Three weeks down, three to go! It’s hard to believe that we are already halfway done with the challenge. We have seen some remarkable improvements and expect that the second half will be even more impressive. As always, it’s never too late to do the challenge so if you would like to give it a go be sure to talk to your trainer.

Week 3 (8/8-8/14)

Category                                                                      Time

 

56-69    (20, 10, 5 with squat to toes)

Male:

  1. Jeff Heimer                                                           1:16
  2. Dave Meehan                                                       1:17
  3. Bob Woodard                                                       1:28

Most improved: Marty Wiedemer                             15%

Female:

  1. Brenda Eissenstat                                               1:15
  2. Debbie Smoyer                                                     1:25

Most improved: Debbie Smoyer                                18%

36-55  (20, 10, 5 with squat to toes)

Male:

  1. Bill Jester                                                              1:08
  2. Brian Craig                                                           1:09
  3. Cody Steele                                                            1:31

Most improved: Brian Craig                                       20%

Female:

  1. Julie Cooper                                                         1:16
  2. Maria Taylor                                                        1:55
  3. Patty Maines                                                        2:07

Most improved: Maria Taylor                                   37%

15-35    (20, 10, 5)

Male:

  1. Oren Gall                                                               2:43

Female:

  1. Michele Crowl                                                      1:31
  2. Laura Tyson                                                         2:00
  3. Alison Heimer                                                     2:19

Most improved: Michele Crowl                                 20%

Open A Ages 15-35    (20, 15, 10, 5)

Male:

  1. Gbolahan Olaogun                                             1:30
  2. Mike Godissart                                                     1:31
  3. Greg Hayes                                                            1:35

Most improved: Dan Zambanini                               32%

Female:

  1. Sarah Macklin                                                     1:51
  2. Callie Burke                                                           1:52
  3. Karen Kelly                                                           2:09

Most improved: Sarah Macklin                                 37%

Open B Ages 36+    (20, 15, 10, 5)

Male:

  1. Rob Beyer                                                               1:58
  2. Jack Vanden Heuval                                          5:09

Most Improved: Jack Vanden Heuval                      25%

Focus Point of the Week: Sitting…Get up and Move

August 14, 2016

By: Will Sunner

What do we do when we’re awake and not exercising? Mostly, we sit. Our environment lends itself to prolonged sitting: driving your car, working at the computer, attending meetings, watching TV, and even relaxing at the end of the day. Even if you feel like an active person, chances are that sitting takes up a large portion of your time. This week’s Focus Point will cover great ways to stay active throughout your day.

Sitting might seem harmless, but too much is bad for our bodies and health. Prolonged sitting has been linked to a number of negative health consequences including obesity, back pain, postural issues, muscular imbalances, and metabolic syndrome (a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels). Research also suggests that too much sitting increases the risk of death from cardiovascular disease and cancer. The solution is two-fold: first, find ways to move more and sit less. Second, adjust your training to combat the problems of prolonged sitting.

It may be easy to forget that even if you are active before or after work, spending eight hours sitting at your desk is unhealthy! To find ways to move more and sit less during the day, focus on NEAT (non-exercise activity thermogenesis) activities such as:

  • Getting up from your desk at least once an hour.
  • Redesigning your workspace so it encourages more movement (e.g. set your filing cabinet or printer far enough from your desk that you have to get up to use it).
  • Walking to a coworker’s office instead of sending an e-mail.
  • Walking for meetings rather than sitting in a conference room or at a desk.

Taking these few small steps can make a big difference in your health, as well as reduce the stress and muscle tension caused by hunching over a desk all day. Remember, the path of least resistance is not always the best!

In addition to these daily strategies, you can also adjust your training in the gym to combat the consequences of prolonged sitting. When you begin a workout, ensure you are taking time with your movement prep to address the muscular imbalances associated with spending the majority of your day seated. The seated position tends to reinforce poor posture with rounded-forward shoulders and tight hip flexors. Keep yourself injury free and set your body up for success by implementing an intelligent movement prep that emphasizes anti-sitting movements/exercises.

For the remainder of your workout, remember that staying on your feet and moving in all three planes of motion (forward, lateral, and rotational) is highly beneficial for those subjected to hours of sitting. Locomotion training, including lane drills (e.g. skipping, shuffling, and carioca), walking, jogging, swimming, cross-country skiing, or any other activity that requires you to move in open space are good options.

Based on the specific focus, locomotion training can help improve:

  • coordination
  • BRAAD (balance, reaction, agility, acceleration, deceleration)
  • mobility
  • proprioceptive awareness
  • athletic performance
  • body composition (increased metabolic disturbance and EPOC)

The bottom line is that too much sitting is detrimental to your health. Take every opportunity to move and be active throughout your day. In the gym, set your body up for success with an effective movement prep and train as much as you can on your feet.

For this week and going forward…get up and move!

 

Copyright © 2011 Fitness Consultants Inc. All Rights Reserved.

TRX Challenge 2016: Week Two Results

August 9, 2016

Week two of our TRX Challenge is complete! We have seen incredible improvements and great competition. If you have not done The Challenge and would like to, it’s not too late! Be sure to talk to your trainer and create a strategy.

Week 2 (8/1-8/7)

Category                                                                      Time

 

56-69    (20, 10, 5 with squat to toes)

Male:

  1. Jeff Heimer                                                           1:16
  2. Dave Meehan                                                       1:20
  3. Bob Woodard                                                       1:28

Most improved: Marty Wiedemer                              8%

Female:

  1. Brenda Eissenstat                                               1:16
  2. Debbie Smoyer                                                     1:30

Most improved: Debbie Smoyer                                 13%

36-55  (20, 10, 5 with squat to toes)

Male:

  1. Brian Craig                                                           1:11
  2. Bill Jester                                                              1:12
  3. Chuck Maines                                                      1:48

Most improved: Brian Craig                                       17%

Female:

  1. Julie Cooper                                                          1:23
  2. Patty Maines                                                        2:07
  3. Maria Taylor                                                        2:09

Most improved: Maria Taylor                                    30%

15-35    (20, 10, 5)

Male:

  1. Oren Gall                                                               2:43

Female:

  1. Michele Crowl                                                      1:54
  2. Laura Tyson                                                         2:00
  3. Alison Heimer                                                     2:19

Open A Ages 15-35    (20, 15, 10, 5)

Male:

  1. Gbolahan Olaogun & Mike Godissart            1:31
  2. Adam Pangborn                                                   1:36
  3. Kyle Moerbacher                                                  1:37

Most improved: Dan Zambanini                               23%

Female:

  1. Callie Burke                                                           1:52
  2. Karen Kelly                                                           2:09
  3. Erica Cowen                                                          2:19

Open B Ages 36+    (20, 15, 10, 5)

Male:

  1. Rob Beyer                                                               2:21
  2. Jack Vanden Heuval                                          5:09

Most Improved: Jack Vanden Heuval                      25%

Focus Point of the Week: Deadlifting

August 7, 2016

Most fitness programs include some type of deadlift—and for good reason. The deadlift is a functional movement that requires hip mobility, glute/hamstring strength and trunk stability. It is one of the fundamental movement patterns of our daily life, as well as an ultimate expression of full-body power. Including deadlifts in your fitness program can help strengthen other exercises performed in the gym and help you achieve a variety of workout goals. This week’s Focus Point will concentrate on how and why to perform deadlifts.

A deadlift is a hip hinge movement where the spine remains in a neutral position as the hips exert force to stand up tall. Deadlifts can be performed standing on one or both legs, with or without additional weight. Although this movement can look very similar to squatting, it has important (though subtle) differences. Squatting lowers your hips and torso as though you are sitting on a chair, with significant bending of the ankle and knee joints. Deadlifts use more of a hinging motion, pushing the hips back with less motion in the ankle and knees.

The following tips will ensure that your deadlifts are safe and effective:

  • Position your feet shoulder width apart, with your weight slightly towards your heels.
  • Fully flex your hips and orient them halfway between your shoulders and knees.
  • Pull your shoulders down and back, away from your ears.
  • Keep your knees aligned with your ankles and hips throughout the movement (i.e. don’t let your knees cave in or bow out).
  • Maintain a neutral spine throughout the entire movement.
  • At the top of the exercise, push your hips forward into a vertical plank.

The common benefit offered by the deadlift is simple: hip activation. Most of us spend far too much time sitting, a posture that deactivates our hips. To compensate, we tend to use our hamstring and back muscles. This can lead to problems such as increased hip weakness, poor posture, chronic tightness/muscular imbalance and even injury.

Deadlifts activate our hips and retrain our bodies to use the glutes for lifting and athletic motions. When performed correctly, deadlifts can help you reach almost any fitness goal. This functional movement can be used for rehabilitation, injury prevention, and performance gains by generating increases in hip power, bone density, fat loss, muscular balance, and strength. Most importantly, this movement pattern trains the body to move through space while keeping the spine safe.

This week, focus on your deadlift technique. Consider how hip activation can help your body grow strong, balanced, and capable!

 

Copyright © 2011 Fitness Consultants Inc. All Rights Reserved.

TRX Challenge 2016: Week One Results

August 2, 2016

The first week of One on One’s TRX Challenge 2016 is complete!  We have seen some excellent times so far and participants are developing strategies to improve their times over the coming weeks.   If you haven’t given it a try yet, talk to a team member and let us help you with your strategy.

Week 1 (7/25-7/31)

Category                                                                      Time(sec)

56-69    (20, 10, 5 with squat to toes)

Male:

  1. Jeff Heimer                                                                 1:16
  2. Dave Meehan                                                             1:20
  3. Bob Woodard                                                             1:28

Female:

  1. Brenda Eissenstat                                                     1:16
  2. Debbie Smoyer                                                           1:44

36-55  (20, 10, 5 with squat to toes)

Male:

  1. Bill Jester                                                                    1:14
  2. Brian Craig                                                                 1:17
  3. Chuck Maines                                                            1:48

Female:

  1. Julie Cooper                                                               1:23
  2. Patty Maines                                                              2:07
  3. Angie Hardyk                                                            2:19

15-35    (20, 10, 5)

Female:

  1. Allison Heimer                                                         2:19
  2. Trish Peck                                                                  4:11

Open A Ages 15-35  (20, 15, 10, 5)

Male:

  1. Gbolahan Olaogun                                                 1:33
  2. Adam Pangborn                                                      1:36
  3. Brian Nevison                                                          1:46

Female:

  1. Callie Burke                                                               1:52
  2. Karen Kelly                                                               2:09
  3. Erica Cowen                                                             2:19

 

Open B  Ages 36+ (20, 15, 10, 5)

Male:

  1. Ron Beyer                                                                 2:30
  2. Jack Vanden Heuval                                            6:54
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