Total Gym

Total Gym Weekly Workout – The Plank

Did you over do it during the holiday weekend? Never fear – the Plank is here!

While you begin to de-Christmas your diet, check out ALL the ways you can work your core with Total Gym Plank exercises. GRAVITY Master Trainer Michael Steel demos how to add an extra upper body challenge while you’re at it!

Plank

Fitness Wisdom Wednesday – Extending Your Reach

As promised in my December blog, here are two exercises for your Total Gym exercise repertoire that utilize the Leg Pulley System cable attachments (for Total Gym XLS model click here).

• Kneeling Forward Chest Press
• Kneeling Forward Overhead Triceps Extension

If you did not read last month’s blog, you astute trainers and exercisers are probably wondering how my favorite client (my wife Elba) can perform these exercises without the cable pulleys topping out?  This is a great application of the cable extensions that come with the leg pulleys.  By using them to extend the length of the arm pulleys, you can be creative and add to your exercise library.

I love the proprioception challenge required in the Kneeling Forward position.  In addition, it requires functional recruitment of the core stabilization muscles to create an anchor for balance and stability.  The difference between having a “strong core” and knowing how to use the core functionally is a concept I try to teach all my clients, especially my golfers.  But be very cautious as this is a challenging position and requires good balance, body control and body awareness.  Be sure to practice at a lower level on your Total Gym as it is a little tricky getting into and out of the position safely.

I look forward to seeing what exercises you create when applying the extension cables to the arm pulleys! Leave us a comment below to share your new exercises.

Happiness and health in 2011!

JayDee Cutting is a GRAVITY Master Trainer, certified personal trainer, Pilates instructor and founder of www.NiceDogYoga.com.

Fitness Wisdom Wednesday: 5 Tips to Alleviate Workout Burnout

I love working out. In fact, I have to work out to stay sane. If I don’t get a good daily dose of some sort of activity, I will start to feel a little squirrelly in the head!

Regardless of your passion for working out, we all tend to hit a rut and experience burnout. These are the days when you want to work out but you really don’t feel like it, and I’m not talking about your crucial rest and recover days. I’m referring to those days were you fully planning to workout but when the time comes you just can’t seem to get started.

Here are 5 Ways to Beat Workout Burnout that have helped me:

1. Set a simple, yet challenging goal. For example, I rarely look forward to a Back day. So I tell myself I’ll do 100 plyo pull-ups on the Total Gym GTS, no matter how many sets it takes me, and then I’m done. I mark them down as I knock them out and feel a nice sense of accomplishment when I reach my goal. And I’m done with Back, yay!
2. Work out with a friend. Tell them upfront, “Hey, I’m a little burnt out. Let me just follow your routine today.” Follow their lead, catch up on some much-needed conversation and repeat as necessary.
3. Use the versatility of the Total Gym to make a fun change. For example, on one Chest/Shoulders/Triceps day I wasn’t feeling the workout vibe. So I decided to do the whole workout doing unilateral exercises (one arm) only. It was fun, time flew by and it challenged me to come up with new variations on the Total Gym that I could use with my clients. A double whammy!
4. Train at a different gym. Many gyms will let you work out a few days on a trial basis. If not, it’s worth it to spring for a day pass to be in a new atmosphere with different energy, different equipment and new faces. If nothing else, the $15 bucks you dropped will motivate you to get in good session!
5. Bribe yourself! Have a little self-talk, “OK, I know I don’t really feel like training today, but I also know I’ll feel so much better if I get it done. So, I’ll schedule a massage/pedicure/happy hour or buy new workout shoes, etc. and treat myself after I get er’ done!

I hope one of these tips works for you when needed. When I don’t feel like working out as planned, it helps to remind myself that many of my clients feel this way the majority of the time. When I think of how I always encourage them to fight through that feeling and get their body moving, I take a dose of my own advice and get the “workout buzz” flowing again!

Have any questions about JayDee’s tips. Send him a note at CuttingEdgeWellness@san.rr.com.

JayDee Cutting is a GRAVITY Master Trainer, certified personal trainer, Pilates instructor and founder of www.NiceDogYoga.com. His new “Core Golf Fitness” DVD is due out later this fall.

Total Gym Weekly Workout – Torso Combo

Today Tom describes a Torso Combo developed by our talented GRAVITY MasterTrainers.  Build upper body strength with with this Torso Combination that includes a trunk rotation for core strength, move into a chest fly and finally a bicep curl.  Change position on the glide board to build a workout that meets your needs.

These and more great workouts ideas can be found at GravityClubhouse.com.  Membership is free and it’s a great way to keep your Total Gym workout fresh. See you there!

Have suggestions for a workout you’d like Tom to perform? Let us know in the comments box on this blog post.

Total Gym Exercises: Tom’s Weekly Tip – Chest & Shoulders

This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.

Chest & Shoulders

Total Gym Exercises: Tom's Weekly Tip – Chest & Shoulders

This video is the latest in a series of exercise tips and workouts that I created for Total Gym customers. To watch the introduction for this series click here.

Chest & Shoulders