TDW with Doug at Noon

Warm up: Jog around the courtyard 3 times, then do the coordination chart
for 1 minute

Medicine ball toss: 10 reps
Pick up medicine ball and throw: 10 reps
Pick up medicine ball throw from lunge position: 10 reps
Repeat 3 times with 2 minutes rest in between each circuit.

Rope wave : 30 seconds
Quick rope wave: 30 seconds
Snake rope wave: 30 seconds
Repeat 3 times with 2 minutes rest in between each circuit.

Medicine ball throw down: 10 reps
Medicine ball throw down with twist: 10 reps each side
Repeat 3 times with 2 minutes rest between each circuit

Single arm 1\2 rope waves: 30 seconds
Both arms 1\2 rope waves: 30 seconds
Repeat 3 times with 1 minute rest between circuits

Medicine ball twist and throw: 15 reps each side.
Reverse medicine ball throw: 15 reps
Repeat 2 times with no rest.

Cool down:
Knee circles
Lumbar circles
Shoulder circles

TRX for Soccer: Why Do You Play? | Blog | TRX

TRX for Soccer: Why Do You Play? Blog TRX
I play because it's fun, I do TRX because it makes playing fun when I'm stronger and faster and more coordinated than people half my age! TRX Outdoor Bootcamp starts at ACB Mon. July 18th at 10am - come join me!
- Jenny Anderson, ACB Fitness Director and Soccer Player

Golf, Better Movement & Z-Health - Train Your Brain!

Article from The Bulletin - 4/28/2011

http://www.bendbulletin.com/article/20110428/NEWS0107/304289999/1051

Exercise and the Brain

Good article on the brain and exercise!

Core Training

What is Core Training - What is it to you? I'd like to hear thoughts on this so feel free to make comments! When you say you want to make your core stronger - what do you mean? How will you know it's stronger? Do you want ideas from a trainer on how to make your core stonger or leaner? Let us know!
Please consider attending "Core Training for Athletes" a workshop given by Movement Coach, Scott Peery. The workshop is Sat. June 4th at 9am. Ask here or at the club if you have more questions. Thanks - hope to hear your comments about the core!

TRX for Endurance Athletes, Come to Class and Try These Out!

Ladies, Don't Focus On Hard Numbers

The problem most people encounter is losing steam once the novelty of the resolution has worn off. Too many times this happens because people are unrealistic and impractical with the resolutions they make. Try avoiding hard numbers when making goals.

“I’m going to lose 10 pounds by summer” and “I’m going to drop two dress sizes in eight weeks” are common fitness resolutions many women make. The problem with these two resolutions is that they’re too fixated on a number. If every week you stand on the scale or try to slide on your skinny jeans to see the progress you’ve made, it’s much easier to become discouraged when you see no evidence of change. By focusing too much on the end result, you lose sight of the behavioral changes you should be making to reach these goals.

Instead of creating a fitness resolution with the end result in mind, create one that is more focused on behavioral changes. “I’m going to try one new healthy recipe every week instead of ordering take-out” or “I’m going to take one 45 minute walk five days a week” are better resolutions to make. Why? It is because they focus on things you can directly control. At the end of the day, losing 10 pounds and keeping the weight off is only going to happen if you’re leading a healthier lifestyle. You’re bound to stick to a healthier lifestyle if you aren’t constantly discouraged by the number on the scale.

Also remember to cut yourself some slack. Slipping up isn’t the end of the world. Focus on the positive instead of the negative and watch your fitness level improve regularly! See you at the gym.

What is a SMART goal?

I will be on KBND radio today from 8:30 - 9am talking about how to set SMART Goals and how to use them to achieve New Year's Fitness Resolutions! Tune in if you can, 1110 am.
So what is a SMART goal. S.M.A.R.T. is an acronym for specific, measurable, attainable or action-oriented, realistic, and timeline. According to Wikipedia Smart goals were first created or discussed in project or performance management and they are now applied to personal goal setting as well. An example of a general goal would be, "I will lose weight". An example of the SMART goal version of this would be "I want to lose 20 lbs by April 15th, 2011. I will perform 30 min. of cardio and 30 min. of strength training per day, 4 times per week and I will only eat starchy carbohydrates 3 times a week."
Research shows that setting smart goals helps us be more successful at actually achieving our goals! So good luck and good planning! Go out there and write down your SMART goal and take action now! What are some of your SMART fitness goals?

TRX Class Starts January 17th!

Some sample exercises - We'll do these and others in class. Suspension training is good for improving your core muscle strength, total body coordination and your sense of balance and control of your movements!