Anne Parker's blog

TRX and Kettlebell Seminar Saturday March 28th

Free TRX Suspension Training and Kettlebell Seminar - Colorado Blvd

March 28, 2009
9:00 am	to	10:00 am

Where: HealthStyles Exercise Equipment Colorado Blvd
1555 S Colorado Blvd
Denver, CO 80222

RSVP: Please email anne@parkerfitness.com or call (303) 803-2438 Space is very limited and you must RSVP.  Thank you.

Free Kettlebell and TRX Seminar!

Find out what all the hype is about, TRX Suspension Training and Kettlebell movements are a great way to add core training and full body movements to your workout routine.

All fitness levels are welcome!

Presented by:

Anne Parker, HealthStyles Master Trainer and TRX Expert, www.denver-personal-trainer.com

Josh Hillis, Level 2 Kettlebell Instructor, www.denverkettlebellbootcamp.com

If you have any questions, please email anne@parkerfitness.com

Healthy Joints Require Cross Training

It is the most common complaint among people who workout, joint pain.  Weather it is lower back pain, knee pain or hip pain, you can modify your training program to avoid injury.  I was speaking to a woman last week who trains for marathons and she said that she has severe hip pain for about a year, and she continued to run.  Her only form of training was long slow distance running, and now she is scheduled for hip surgery. 

Believe me, I understand that time is of the essence when it comes to fitting in your daily run or ride.  Sometimes we just don’t have time to change things up, it is easier to just stick with the same thing.  At least we are getting our workouts in, right?  Maybe you are one of those people who thinks that if you are not training hard, you are not training.  No pain, no gain, right?

If you want to continue to be athletic and healthy, then you must cross train.  Cross training is a way to give our bodies a rest from our primary training and strengthen connective tissue and joints.  Olympic and professional athletes have programs designed with cross training days.  Olympic sprinters do bike training, and NFL football players use bikes, elliptical machines and TRX training.   Average Joe’s and Weekend Warriors are no different than professional athletes when it comes to smart training program design.

Here are a few ideas for cross training and designing a program that will help you reach your athletic goals and feel great in the process.

If you are:

•    Training for a 5K, 10K or Marathon:  Try intervals on an elliptical machine or bike 1 or two times each week. 

•    Training for a Triathlon:  Try circuit training with weights 2 to 3 times each week for an efficient resistance training program that will keep you injury free.

•    Cyclists:  Core training is a must.  Check out TRX Suspension training 2 to 3 times per week for an extremely time efficient and total body core focused workout. 

If you take the time to carefully plan your weekly workouts, you will have an amazing injury free summer.  Life is too short to be living with pain and cross training is the best way to ensure that you can perform your preferred sport for years to come.

Trainers Guide to Increasing Lean Body Mass

Many of my clients are 100% focused on weight loss.  As they start working out with me and increasing their fitness level, their pants feel loose, but they are not losing weight (according to their scale).  The lack of actual pounds lost on the scale is very frustrating, and can wreak havoc on your motivation.

I'm sure most of you know that muscle weighs more than fat, and lean people are actually a lot heavier than you think.  A 5'6' woman with 20 percent body fat weighs about 140 pounds.  In comparison, a 5'6" woman with 30 percent body fat weighs 160 pounds.

Don't be frustrated when you start working out and you don't see the scale go down right away.  We need to focus on decreasing body fat and not watching the scale.  Eventually, the scale will go down,  but you need to focus on clean eating and daily workouts.  Many people think that since they are working out, they don't need to eat clean. 

WRONG ... don't do this to yourself. 

You need to workout everyday and keep an accurate food journal.  Your workouts need to be high intensity, muscle building, and time efficient.

You can do it! 

Plan Ahead for Success

Planning your meals ahead of time does not make you a "fanatic", it makes you a person on a mission!  A mission to take control of what you are putting in your body so you feel better, look better and eat to fuel your busy schedule and most imprtantly, your workouts!

Make a pot of this turkey chili on Sunday and store it in individual containers to bring to work for lunch or grab in a hurry if you don't have time to make a meal.

Courtesy of Chef Phillip Andriano, Corporate Chef from Chefs Diet

Turkey Chili

For Chili:
3 oz Ground Turkey
1 small clove Garlic
2 oz Spanish Onion – diced
2 tsp Chili Powder
Pinch Coriander
Pinch Cumin
8 oz Black Beans
4 oz Canned Tomatoes - diced
1 oz Cheddar Cheese – as Garnish

Method of preparation: In a pan, sauté turkey, garlic and onion. As the mixture begins to brown, add spices and canned tomato, mix well. Allow to sauté for a minute longer then mix in black beans. Transfer mixture into a bowl, sprinkle with Cheddar Cheese and top with Salsa.

For Salsa:
1 tsp Red Onion – diced
½ tsp Olive Oil
1/8 tsp Fresh Cilantro – chopped
1 Tbsp Plum Tomato – diced
1 Tbsp Tomatillos – diced
Salt & Pepper to Taste

Method of preparation: Combine all ingredients, mix well. Add Salt & Pepper to taste.

The Upside of the Downturn

Thanks to Portfolio.com for this one...

You know all that time you're not using to make money these days? Well, research suggests that you're likely to use it to work out more frequently and eat a more sound diet, leading to improved overall health. A reduction in workplace stress means you're also less likely to die of a heart attack, and you'll probably self-medicate less with tobacco and alcohol during recession years. So you've got that going for you. Which is nice.

Fitness Anywhere TRX Suspension Training

Oscar Fashions and Fitness

The preparations for Oscar night began months ago for the celebrities who were fortunate enough to be nominated or presenting at the ceremony.  Celebrities are paid to look good, and they have to work just as hard as anyone else to be healthy and fit. Most celebrities workout and eat clean on a daily basis, so when the time comes when they have to look fabulous, they just step things up a little bit.

There is a certain mentality that goes with personal and professional success.  It is a daily process of organization, goal setting and positive thinking.  Many celebrities and executives get up at 4am to workout with their trainer before getting to work at 6am.  Their work day finally ends at 8pm and they get up and do the same thing all over again the next day. Staying on track with a healthy eating plan and a daily sweat can be just the right amount of control a person needs to get through a hectic day.

Although celebrities and executives work hard, they also play hard.  Extravagant vacations and beautiful homes are rewards for success.  Looking beautiful and healthy is a direct reflection of how you are treating yourself.  Can you tell if someone is abusing drugs and alcohol by looking at them? Yes.  Can you tell if someone is binging on sweets and fast food by looking at them? Yes.  When a person is healthy on the outside, they are usually healthy on the inside. 

Finding balance is the key to obtaining optimal health and professional success.  Find balance, and everything will become more clear.  Life is short, be fit for it! 

Jaime Pressly's Workout

I love to read about celebrities who train hard, and Jaime Pressly trains hard! As seen on the cover of SHAPE magazine this month, she looks amazing and definitely eats clean and follows a well designed training program.  Jaime lists the TRX Suspension Trainer as one of her favorite things (along with her Manolo high-heels) to help her look her best.

TRX Suspension Training three times each week combined with two interval training workouts will get you on your way to a lean and athletic looking body.  You also need to eat clean, which means lots of lean protein, veggies and protein shakes after each workout. 

If you are consuming 1 gram per pound of body weight in protein daily, training on the TRX three times each week and doing two 40 minute interval training sessions each week you will be beach ready before you know it.

Here is my recipe for success if you want a lean and athletic look:

• 1 gram per pound of body weight in protein daily (130 lb. person needs to consume 130 grams of protein each day)

• Three TRX Circuit Training Workout each week (about 40 minutes for each workout)

• Two Interval Training Workouts (about 40 minutes for each workout)

Good Luck!

The Biggest Loser uses TRX

I was a bit disappointed with last night's episode of the Biggest Loser.  The contestants had to compete for gym keys, and the losers were not able to use the gym during the week.  This meant that they had to train outdoors, and Jillian (the trainer) said, "I hate working out outdoors, let's clear away all of the furniture in our living room and workout in here." 

Really? She "hates" working out outdoors!  I would think most trainers would understand the added benefits of training outdoors,  many clinical studies have proven that outdoor workouts burn more calories than indoor workouts and people who workout outdoors sleep better. Those two benefits alone are enough for me to incorporate outdoor workouts in to my weekly routine and to encourage my clients to do the same.

I was however, very impressed when Bob had his team using the TRX.  I am a big advocate of Suspension Training on the TRX and Bob showed us that people of all fitness levels can use it an avoid wear and tear on our joints.  Even though they didn't have a gym to use for their workouts, they were able to do a complete workout outdoors with the TRX.

Watch the video clip below...

12 Steps to Looking and Feeling Great

1. Eat breakfast EVERY DAY

2. Think fiber, not carbs

3. Eat some protein with every meal, aiming for approximately 1 g protein/pound
of body weight

4. Drink about 1⁄2 gallon of water for every 1000 Calories you eat

5. Keep fat under 30% of total calories consumed; this amount will typically
come from foods you naturally eat, rather than adding fat to foods.  That is
unnecessary and added fats are typically not healthy.

6. Drink unsweetened green tea throughout the day—aim for at least 3 cups
each day

7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5-
13 servings total each day.

8. Get a few grams of fish oil each day, either through fish and/or supplements

9. Do not skip a meal with the intention of “saving Calories”

10. Record what you eat and drink---self-monitoring is crucial to success

11. Do not have an all or nothing attitude towards food---if you can get 90% of
your intake to meet the guidelines listed above, you’ll succeed. 

12. Eat smaller meals throughout the day; never skip a meal to “save calories”, as this will likely lead to overeating.