There are all kinds of high intensity interval training programs out there and new gyms popping up all over the place doing High Intensity Interval workouts. So I think this is a relevant time to demonstrate the Heart Zones Smart Heart System which displays groups of individuals’ Heart rates on a Screen - either an iPad, Television, or projector.
Here's a Dynamic Warmup using the TRX RIP Trainer Basic Kit!
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Let’s talk warmup. Today we are going to lead you through a dynamic warmup which has 3 goals.
Goals of Dynamic Warmup
1. get your nervous system activated and ready to move
2. get blood flowing to your muscles and warm them up so they are elastic
3. get your body to start the cycles of breaking down fuel stores and get your energy systems ready to provide long term energy for exercise.
Also, if you are focusing on a certain body part to exercise, focus more of your dynamic warmup on that area.
This will help you avoid injuries, perform better and perform longer. Without a proper warmup you will begin your exercise routine on cold, stiff muscles and if you start pushing large loads right away you can not only strain muscles, you can also produce lots of lactic acid in the muscles which can effect the longevity of your performance.
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Here’s a killer exercise I do with my home training clients that is a challenge to your whole body. Especially your Butt, legs, shoulders and even your balance. It’s a modification to the Bulgarian Split squat by adding a biceps curl and a shoulder press with dumbbells. So, let’s break it down.
One of the keys to eating successfully is to have quick and healthy meals that you can fall back on when life is crazy busy and you need to put a meal together in 30 minutes or less. One of my favorites is a baked egg and veggie frittata. I love this dish because I usually have everything I need on hand and everyone in the family loves it, even my almost 2 year old!
To start, chop all your veggies for the frittata. I have 3 green onions, 1/2 of a red bell pepper, and about 1 cup chopped, fresh spinach. Dude, who even eats spinach from a can? Really. Pour your veggies into a greased baking pan or quiche pan. I have greased my pan with a bit of butter. Crack open and whisk 6 eggs. I prefer to use pastured eggs, which are known to contain the highest levels of vitamins and healthy Omega 3 fatty acids. I purchase mine from a local farmer’s market. Add a bit of sea salt and black pepper to the eggs. Dump your eggs into your baking pan. It should fill the pan about ½, to 2/3 full. If you fill the pan too high, it may be difficult to get the center to cook properly. Place the pan in the oven for about 20 minutes at 350 degrees. Every oven cooks differently, so keep an eye on your frittata to make sure it is not burning. Insert a knife into the middle to make sure it is cooked completely.
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