TRX Full Body Workout

Today's workout - Full Body TRX Workout ( 22 minutes in total)

It starts with a warm-up, followed by each exercise performed for the duration of 1 minute.

Warm up
Squat row - 5 reps low, 5 reps middle & 5 reps high (15)
Lunge fly - 10 reps low & 10 reps high (20)
Sagital plane lunge - Lunge forward & directly into a balance lunge 15 each side
Side lunge - 20 each side
Lateral lunge with cross over - 10 each side

HR after warm up was 150BPM

Exercise (1 minute long for each exercise)
Single leg squat
Balance lunge - at 30 seconds, move into a transverse lunge
Leg curls
Hip abduction
Chest press
Back Row
Deltoid raise - (shorten straps) arms in a 'Y' position
Bicep curls
Tricep press
Oblique leg raises
Suspended crunch

HR immediately after exercise was 160BPM

Today's training session

My workout today!!!

Back

Pull ups on the bar with 15kg's on my back - 3 sets (10, 8, 6 reps)

TRX rowing with 16kg's on my back - 3 sets (10, 8, 6 reps)

Bent over single arm rowing with 30kg dumbell - 3 sets (10, 8, 6 reps)

Triceps

Overhead extensions with 30kg dumbell - 3 sets (15, 12, 10 reps)

TRX Tricep Press - 3 sets (15, 12, 10 reps

Tricep Dips - 3 sets with 32kg plates on my laps (15, 12, 10 reps)

Abs

 

PS Use a weight that's comfortable for you. If you can't do pull ups on the bar, use the weight assisted machine - it's much easier. ALWAYS make sure your form is SPOT ON!!!

ENOY!

Runners Run too much!!!

You Run too much!!!

So it's the day after the 2014 Two Oceans Marathon and some of you have woken up having this out of body experience - like your legs don't belong to you or they're just broken. Others might feel amazing after achieving great results in their race...

I ran my first marathon back in the ninety's & I can still remember every moment of that race. Since 2005 I've stopped running Marathons & Ultra Marathons because of two reasons - 1.) It was taking up so much of my time and after a Sunday morning 30km training run there was not much time left in my day to do anything else & 2.) I found myself running so much, I was running all my "good lean" muscle away and found myself ageing quite fast due to all this running.

Which brings me to my next point...
Have you noticed that South Africans battle to win any of these big races like Comrades and Two Oceans? The answer's quite simple - South Africans train Way too much. Last year the tv commentator touched on it, & I thought - "Spot on"

I'll give you an eg. I worked for Sports Science Institute of S.A & while I was there participated in a study of "muscle damage" - to my quads. I wasn't allowed to run for 2 weeks, as long as I was involved in this "muscle damage" program. This made me nervous, as I had a marathon coming up and was given strict instruction by the testing team NOT to do any form of running. (No running? are you kidding me? How will I cope?)

The testing consisted of lots and lots of Plyometric leg exercises which literally killed me. But, come race day, I ran a PB (personal best). I not only broke my PB, I shattered it...

Which brings me back to the point that South Africans run way too much. I've been there, I've seen it and I'm still seeing it. People half die when they can't go run or can't make it to a race. They'd rather pump themselves full of meds & then go & run - but Run they MUST. Even if it's hail or thunder, runners have to be out there. Or take the Vitamin B injection because they are tired All the time. You don't need a Vitamin B injection if you REST sufficiently between training & races. Not to mention running with an injury... There's always another race the following year BUT you only have one body, look after it.

These days runners are still running a day or 2 before Race Day... Why? - They say it's to "keep their legs loose" Stretch if you want to keep your limbs loose!!!

You should be Resting completely!!!! It's an endurance event - you are going to need all your energy on race day.

I've had so many clients who came to me (21km runner's) and showed me their training programs. I was horrified to see the distances these people put in per week. I got tired just reading it...

I asked them if I they would allow me to change how much they run - Not quite easy to convince an "Addict" :-) but after sum convincing it all worked out. I took a guy that was running 80km's per week and cut his training down to not even a fraction of that & guess what? His race times started improving, drastically. So did his family life... He could now spend more time with the wife & kids because he was training far less. What once was an addiction for him is now just a way of keeping fit - a lifestyle.

I've always said to all my clients - "I will not train twice a day unless you pay me to." I am not a professional athlete so why would I want to train like one?

I still run... just not as much as i used to :-)

My Monday 40min Fat Burning Workout!!! 14 April 2014

I do the Super Circuit (with the lights) 40 seconds of exercise and 15 seconds rest (full body workout)

Each muscle group gets worked 3 times in this session. After each exercise, there is a 15 second break, followed by 40 seconds of High Intensity Cardio...

Here we GO!

Running up & down step 40 sec
15 sec break
18kg dumbell lunges 40 sec
15 sec break
Skipping 40 sec
15 sec break
18kg dumbell step ups (onto a bench)
15 sec break
Jumping jacks 40 sec
15 sec break
TRX Single leg squats 40 sec on each side

Running up & down step
Peck fly's
Skipping
Push ups
Jumping jacks
TRX Push

Running up & down step
18kg Standing Supernated Dumbell Curls
skipping
Single Arm TRX Bicep curls -  40 sec each side
Jumping jacks
5kg supernated dumbell curls ( fast)

Running up & down step
Calve raises 20kg dumbells
Skipping
Calve raises 20kg dumbell
Jumping jacks
Calve raises

Running up & down step
16kg dumbell seated shoulder press 
Skipping
12 kg kettle bell shoulder press
jumping jacks
TRX - reverse peck fly's (lateral deltoids)

Running up & down step
18kg tricep kick backs
Skipping
TRX Tricep press
Jumping jacks
Tricep dips

Running up & down step
Single arm bent over rowing 18kg dumbell
Skipping
TRX Rowing
Jumping jacks
12 kg standing bent over dumbell rows (both arms @ the same time)

Abs...

Siberian Ginseng

Siberian Ginseng is a plant, commonly found in Siberia. Also found in other parts of the world, such as China and Korea.
Siberian Ginseng promotes Enhanced Energy levels, Concentration and memory. It is considered an Adaptogen - It helps you cope with physical and emotional stress, and supports a healthy immune system which in turn contributes to overall cardiovascular health. Russian Athletes have been taking Siberian Ginseng for many years - we all know how strong the Russian Athletes are, especially at the Olympic games.

I've been taking Siberian Ginseng for about 1 week and my energy levels are on the Up. My strength gains have rapidly increased. I'm not sure if this is due to the Siberian Ginseng or just my total enthusiasm for Summer training :-) but I will keep you posted about my results in week 2.

It is available at any Pharmacy and very reasonably priced @ R67
NB: I am not getting paid for promoting this product. I've said it in all my previous posts, that when I come across something GOOD, I love sharing it with you guys :-)

Keep Healthy

Team In Shape :-)

42 Years Old

Hey everyone :-)

It's been a while since I've blogged... It's exactly one month to my 42nd Birthday (I mean 21st Birthday lol) which made me think about where I am and what my Goals are for 2013, which lead me to write this...

2012 has been somewhat of a tough year for most people and what most of us do at the end of each year, is make new years resolutions. I like being a tad bit different... I set New Goals every year :-)

I'm going to be 42...Yes i said it :-) I must admit though, I feel in the Shape of my Life. I feel Healthy, I think I look ok or so some tell me lol. For me it's been all about how well I can Balance my life. Not working too hard, not playing too hard and not exercising too hard. It's very difficult to strike the correct balance. Most people don't even know where to start. The minute you do too much of one thing, you neglect something else. It could be your social life you neglect, or your spouse or your health. The point is, if you do too much of the one thing, everything else around you now suffers and that throws the Balance out completely.

I've had comments from people that I never got when I was playing sport at a competitive level. "wow you look amazing" Luckily they don't say, "you look amazing for 41" lol cause then I would be worried lol for those of you who know me, know that I am not a bodybuilder and I don't have muscles crawling out of my back :-)

People have come up to me on the beach, in the street to ask me what it is that I do to look the way I do...
No people, I don't train 7 days a week like lotsa people I know. I rest when I need to and exercise when I need to ( 4 - 5 times a week) I have good sleeping patterns (we all need our beauty sleep) I eat fairly healthy or so I hope :-)

I really appreciate it if you are taking the time to read this little note I just posted...and more so, I hope that it just maybe, a little maybe... it inspired you to have a better and healthier 2013

Last but not least... Thx to everyone who plays a role in my life. I'm not going to single out names. Just know that I appreciate all my friends, family and acquaintances. You guys Inspire me to be better everyday :-)

Thx so much
Cass
Team In Shape

Woman and Health (Osteoporosis)

10 Facts about Osteoporosis

Throughout your life, you constantly lose old bone and form new bone. As a teenager and young adult, your body makes more bone than it loses, but with age, bone production drops off and bone loss increases, putting you at greater risk for Osteoporosis.

1. A broken bone could mean you already have Osteoporosis. Most people just assume that a broken bone is due  to trauma and don't realise that your bone could have been weakened prior to the trauma.


2. Having diabetes raises your risk for Osteoporosis.


3. Being thin also raises your risk of Osteoporosis. Having a small frame means you have bones that are less dense and more vulnerable to Osteoporosis.


4. Not getting enough calcium put your bones at risk.


5. A lack of Vitamin D also puts you at risk. Vitamin D is very important for bone health because it helps bone absorb calcium.


6. Some medications you take may hurt your bones. Antidepressants, corticosteroids and proton pump inhibitors can put your bones under enormous stress.


7 After menopause your risk increases.


8. A bone density test can help detect bone loss.


9. Weight bearing exercises helps increases your bone density. (walking, weight training etc)


10. Not everyone who has Osteoporosis needs medication. Often lifestyle change can help increase your bone density.