Total Gym

Total Gym Exercises: Tom’s Weekly Tip – Pull-up

Who can do pull-ups??

One of the best upper body exercises is the pull -up, but not many people are able to do them using their full body weight.

Total Gym allows you to unload your body weight using the incline plane so you can do higher-repetitions of pull-ups that you can’t do on a static pull-up bar in the weight room.  Do these exercises with your Three-Grip Pull-Up Bar attachment for your Total Gym 14000 or 26000 (for Total Gym XLS accessories click here), or your Total Gym GTS or PowerTower model with folding LAT bars.

Check it out!

Inspiring Story of Determination

Talk about inspiration, dedication and GOAL setting!!! This story comes out of Project Walk, a San Diego nonprofit that offers intense exercise-based recovery programs for people with spinal cord injuries.

Total Gym has been a major part of the fantastic work Project Walk is doing for spinal cord injury patients. We are fortunate to have them right here in our own backyard. What a dedicated group!

Can you imagine one day you are whole and the next you are unable to walk? This is what happened to Kendell Hall from Dallas, TX. A bad car accident left her paralyzed from the neck down. During the last three months at Project Walk, Kendell has regained movement in her upper body and is now doing load bearing exercises to help her regain strength in her legs.

Check out Kendell as she goes along her very challenging life road. Here she is doing squats (unassisted) on Total Gym at Project Walk:

Project Walk does not accept insurance so clients must actively fundraise to pay for their rehabilitation. If you would like to donate to Kendell’s cause, visit www.help-a-fwend.com.

Total Gym Exercises: Tom’s Weekly Tip – Row and Biceps Sequence

I hope you had a fantastic 4th of July with friends and family. If you’re like me , you may be feeling the “food hangover” from too many BBQ’s this weekend.

Here’s our latest Total Gym exercise sequence targeting the upper body. Maybe this will give you some motivation to get your butt on the board – or “B.O.B.” as we like to call it – and start burning off the hamburgers, hot dogs and desserts that come along with a long holiday weekend!

What do you think of this workout? Leave us a comment.

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Total Gym Exercises: Tom’s Weekly Tip – Progression of Lateral Sequence

Happy Monday everyone! Tommy C here with some more challenging lateral exercises on Total Gym. I can’t kneel on the glideboard after my recent ankle surgery so Nicole’s here to help me out.

P.S. After you watch the video, take a peek at our new Total Gym “Countdown to Summer” promotion (to the right of this post). We’ve got a great deal for those of you looking to buy a new Total Gym or upgrade your current model.

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

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Total Gym Exercises: Tom’s Weekly Tip – Progression of Lateral Sequence

2010 June 28

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tags: Functional Training, Incline Resistance, Rehab, Total Gym Exercises

by Tom Campanaro

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Introducing New Nutrition Contributor – Tara Coleman: 4th of July Diet Tips

2010 June 25

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by Tara Coleman

Hello! I’m Tara Coleman and I’m excited to start blogging for Total Gym. I am a Clinical Nutritionist in San Diego specializing in sports nutrition, healthy weight loss and increasing energy.

Hot dogs, potato salad, nacho chips, red-white-and-blue colored deserts…for many of us the 4^th of July is not only a celebration of our national independence but also our personal independence from healthy eating!  I’m here to tell you it doesn’t have to be…and I don’t mean you have to stay at home doing sit-ups and eating broccoli.  If you follow these simple tips you can have some fun, enjoy the food and not spend all of July paying for it:

1. Don’t Skip the Gym – I know we are all anxious to get to the beach but be sure to make time to exercise in first thing in the morning. This will burn a few extra calories and you are more likely to crave healthier foods.
2. Eat Before You Go - Always make sure to eat a little something before you head out for 4^th of July festivities.  If you are starving when you get there you are much more likely to over eat.
3. Step Away From the Food Table – Your physical location (i.e., bellied up to the chip bowl) is the biggest culprit when it comes to mindless eating.  It’s one thing to indulge in one of your favorite foods, but most of the extra holiday calories come from food we hardly enjoy and barely remember.  We simply eat it because it’s there.  Prepare a small plate of your favorite foods and then head to the other side of the party.  This holds true for the bar as well.  This trick may not only save your waistline but also a little face!
4. Don’t be Afraid of Seconds – When you prepare your first plate take about half as much food as you think you want.  Enjoy this plate, wait a couple of minutes, and if you are still hungry go back for seconds.  This will allow some time for your body to determine if it is really still hungry and allow you to remain a member of the Clean Plate Club!
5. It’s Just One Day – I know 4th of July falls on Sunday this year, but that should not be a justification to kick off over-indulgence on Friday and keep it going strong through Monday!  A little extra on a single day is something your body can handle but a four day binge is going to be much tougher to recover from.  So pick one of the days of the long weekend to treat yourself and stick to your normal routine the rest of the days.  I promise that heading into this summer lean, strong and healthy is going to feel so much better than that third helping of potato salad!

Happy 4th of July!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Subscribe to receive our RSS Feed and/or Email Updates (see CONNECT WITH US) so you’re always in the loop on Tara’s posts! Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara Coleman, Clinical Nutritionist www.taracoleman.com

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Fitness Wisdom Wednesday: Benefits of Rebounding

2010 June 23

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by Cassie

All of us probably have some fond memory of bouncing on a trampoline when we were kids. Little did you know, you were actually rebounding – a fun way to burn calories even as an adult! Believe it or not, bouncing up and and down offers a safe, low-impact workout for any age and fitness level.

Benefits of rebounding have been shown to include:

• Stronger musculoskeletal system due to increased G-force (gravitational load)
• Faster metabolism
• Improved digestion
• Increased blood flow

Today’s mini-trampolines offer a portable, quick and efficient way to get in shape. Take for example our PlyoRebounder. We’ve joined forces with Todd Durkin, ACE Personal Trainer of the Year and trainer to leading NFL and MLB athletes, to show how PlyoRebounder offers dynamic, high-energy “plyo-training” for users of every ability. Add medicine balls (up to 20 pounds) to work on slow and quick response plyometrics and upper and lower body agility training. Or hop on top and start jogging or bouncing to get a cardio workout with a stability handle for balance, just in case.

Video explains PlyoRebounder the best. Check it out:

Interested in PlyoRebounder? Contact our sales team at 800.541.4900.

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Total Gym Exercises: Tom’s Weekly Tip – Seated Lateral Sequence

2010 June 21

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tags: Fitness, Incline Resistance, Recovery, Rehab, Total Gym Exercises

by Tom Campanaro

Good Monday to you all. I’m continuing on my rehab journey with seated lateral exercises to target the upper body and core muscles. Try sitting sideways to perform chest flies, bicep curls and more!

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Total Gym Exercises: Tom’s Weekly Tip – Seated Lateral Sequence

Good Monday to you all. I’m continuing on my rehab journey with seated lateral exercises to target the upper body and core muscles. Try sitting sideways to perform chest flies, bicep curls and more!

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Total Gym Exercises: Tom’s Weekly Tip – Introducing Cyclo Trainer

“Cyclo-what?” you may be asking. Cyclo Trainer is quite a unique piece of cardio equipment and a great aerobic compliment to your Total Gym strength routine.

I introduce you to our Cyclo Trainer in the video, but in short, the Cyclo Trainer attaches to all Total Gym models and offers a low-impact, effective and time-efficient cardio workout. Watch the video and click here for more information.

Add a challenge to your Total Gym workout by incorporating Cyclo Training intervals. Do a minute on the Cyclo Trainer, then do two to three strength exercises on Total Gym. Then go back to the Cyclo Trainer and repeat these intervals two or three times.

A quick disclaimer: be sure to consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Total Gym Exercises: Tom’s Weekly Tip – Side Lying Squat

Hi, Tom here! It’s now Week 6 of my rehab video series. I hope you have been able to incorporate some new moves into your own Total Gym workout.

This week I’ll demonstrate side lying squats that have helped me rehab my ankle after surgery.
Is there something you would like to see?

A quick disclaimer: be sure to consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.