I love suspension training!

I've been using the off-season to relax, reduce the smell of chlorine in my hair, shop for a new bike, speed up my run and most importantly strengthen my core. I started Jillian Michael's 30-day shred and occasionally throw in No More Trouble Zones. I've also taken full advantage of Groupon, Living Social and other deals to try out classes and so far my absolute favorite class has got to be TRX!

TRX Suspension Training, in case you haven't heard of it, is a super intensive workout that targets every single muscle in your body. As the Firm Fitness Trainer says TRX exercises = a hard core work out and the ladies at MyThrivePilates have totally been kicking my butt. The classes that I've been taking are only 45-50min and while they fly by it doesn't always feel like it, especially when your muscles are burning and the instructor tells you you're only halfway through a 30-second interval. Seriously, how the hell does it take so long for 15 seconds to go by?

The plank part of the workout is both my favorite and least favorite part. Sometimes I can't help but crash onto my mat in the middle of a set. At the same time normal planks during my Jillian Michael's and PearFitness workouts are now a total joke, which can only mean one thing: my core has gotten stronger.

I can't give all the credit of my new core strength to TRX, but it's definitely been a huge part. I mean just try these 3 moves back to back for 30 seconds each and tell me how you feel afterwards:

TRX Atomic Push-Up

TRX Oblique Knee Tuck

TRX Side Plank with Threading Needle

(Photos courtesy of the Firm Fitness Trainer, who by the way has a sick sick core)

TRX is truly a great strength training workout and while I can't guarantee the quality of your local classes, I highly recommend trying it out!

Update (November 29, 2013):
If you can't afford TRX classes or don't have any classes in your area, I have found a great alternative: Home Suspension Trainer Systems! I've seen these online and at sports stores before, but I've always been skeptical about them. Could a system with a simple mount that you throw over the door really work?

Well, I've only used mine a few times, but so far it definitely works! Admittedly I work harder when I'm in the classes, but that's the case for me whenever I do things in a group versus by myself and even if you just use the system for 30 minutes, you can definitely get a good workout out of it.
There are many systems available (just google suspension training systems). On Amazon they range from $29.95 to $199.95. I'm sure some brands are better than others, but most had pretty good reviews. I decided to get the Sportline Quick Adjust Suspension X-Trainer which was reduced from $59.99 to $28.95 on Active GearUp a price that was too good to pass.

The kit includes:
A door anchor
3 Carabiners which are used to secure the rope to the door anchor and the different attachments to the suspension pods
2 Suspension pods that allow you to adjust the length of the rope
2 Handles
2 Foot straps
1 Foot cradle
Fitness guide and DVD with 12 exercises

Handles

The 2 handles can be used for a wide range of arm, upper body and lower body exercises. Some examples include various rows, chest press, chest fly, reverse fly, tricep press, bicep curls, push ups, squats and various standing ab exercises. YouTube is full of videos showing you how to do the various exercises as it the TRX website.

Side plank with foot straps

The leg straps are ideal for leg and core exercises, including my favorite: the plank and all of its variations. This is what the people in the 3 exercises pictured earlier are using to do the push-up, oblique knee tuck and side plank.

You might also be able to use the foot cradle for some of these exercises. The foot cradle gives you a little extra stability since you aren't working on stabilizing each individual leg.  Doing some of your regular floor core exercises using the foot straps or cradle brings up the intensity, because you have to constantly engage your stabilizing muscles.

My attempt to snap a picture of the foot straps while in plank

Oblique knee tuck with foot cradle

While I still highly recommend trying out TRX classes if they're available in your area, I know those classes can be expensive and think an at-home suspension system is a perfect alternative, especially if you have the discipline and motivation to work out at home. It's also perfect for me in the fall and winter when I find it extremely difficult to leave the house when it's cold and dark. It's also a great way to get a quick intensive workout in while traveling. It's lightweight, which makes it easy to pack and it's super easy to set-up. I definitely plan on taking it with me when I travel home next week!

Getting ready for some hamstring curls using the foot cradle

Note these pictures are taken on a door that closes away from me. While I have used this door before, I try to stick to the recommended set-up, which is on a door that closes towards you, so that the door doesn't fly open while you're working out. In case you're scared someone else will open the door, my system comes with a door hanger that says "Stop! Exercise in Progress. Do Not Enter." For your own safety, whenever you set up your system, follow the system's instructions.  

Starting Over

Pensamentunan (the original url of this blog) means thoughts and I guess when I first chose this blog name that was my intention; share my thoughts with the world. Like anyone wants to listen to my thoughts?! Well, just in case you're interested, my thoughts these days are focused on my weight. Actually less on my weight and more on my lack of fitness and general health.

It wasn't always this way. I was a dancer for 18 years of my life, then moved on to running, biking and some swimming. I've completed a sprint triathlon, 3 half marathons, a full marathon and a 5-day 200-mile bike ride. Needless to say I was pretty fit. Never super skinny, but always fit. Now, not so much. My weight has steadily increased these past 2-3 years and now, for the first time, I have this tummy that I am constantly, often unsuccessfully, trying to hide.

I recently read a blog about a woman who talks about her weight loss journey and how it started. She says that one day it just hit her and she knew it was time to change for good. I know exactly how she feels, because just last week the same feeling hit me.

Maybe it's the fact that I turn 30 in 3 days or maybe it's the fact that I no longer look good in any of my clothes or the fact that I hate getting my picture taken or maybe it's the fact that I see what being overweight and sedentary can do to you...I don't want that, not anymore. I also really just miss being active. Running, biking, dancing, I love it all. I also love to eat & drink and the truth is, in order to eat and drink all the yummy things the world has to offer you have to workout. You have to create a calorie balance of what goes in and what gets burned off. Calorie excess causes you to gain wait, calorie deficit (in healthy amounts) causes weight loss. So that's what I'm doing.

I'm not obese, but I'm definitely at least 25 pounds overweight and I want at least 20 of those pounds to come off! (I've taken pictures, but honestly I am not quite ready to share them with you). I realize, because this is not a diet, but a lifestyle change, it may take me a while to lose all the weight.

So here's my plan:

Cardio: 3X per week, starting with 20-30 minutes and building up to 30-45min. I plan to start with running and building it up slowly (last week I ran 3X, although only for 15 minutes since it had been over a year since my last run). Once the running is up to a solid 30-45 minutes, I'd like to up my routine to 4X per week and add biking and maybe some swimming to my routine.

Strength: I'm not too worried about this for now, although strength training has been known to be the secret to losing weight. I definitely want to work on that tummy of mine ASAP, so three days ago I started the 300 in 30 ab challenge which I want to try to complete at least 5 days per week. Intermix that with some lunge/squat/leg raise routines and I should be set to get my biggest problem areas back in too shape.

Food: Thanks to the MyFitnessPal app, I know that my calorie intake on non-workout days should be 1200-1400 calories, so that'll be my base. On workout days I'll increase to 1600-2000 depending on how much I do. Like I said I love to eat, so I'm not going to place too many limits, although I'll definitely be watching my fat and sugar intake.

That's it! That's the plan. I'm intrigued by CrossFit (doesn't everyone doing it just look so fit?), so I may try that out after I complete the 300/30 challenge. I also want to run another half and do another sprint triathlon, so I may have to add official training schedules once I've signed up for those, but I think in general this will be a good base for improving my fitness.

Any suggestions are definitely welcome! And if you're ready to get fit, join me! We can become MyFitnessPal friends and motivate each other!

*Note: The images were found on Pinterest. If you know the original source, let me know, so I can cite them.