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Terri’s Fitness Journey Update May - YouTube
I’ve been using my Total Gym for ten months now and I didn’t think that I would have a lot to report, but surprise, my workout room is now complete! Two months ago, I moved the gym equipment into the smaller bedroom and had a bed leaning up against the wall taking up valuable space. We were able to finally have the Township take the bed items away, one per week, with our trash service. My husband then created a design to turn this small 8 x 10 room into a usable gym for us. 8 x 10 is not a lot of room to have equipment in, so to get it all done we needed to be creative.

One thing that I really love is the wall with my Total Gym workout cards hung on it. I hung strips of corkboard with Command strips (which were very sturdy and stayed on well) on the wall. Then I picked the cards that I currently use and ones that I want to use in future workouts and hung them on the corkboard so they are easy to refer to. It’s also great wall décor.

The walls are painted in the Total Gym FIT colors of yellow, black and gray, and the paints that we used are:

  • Yellow – Sunspark, (Valspar Sunshine line)
  • Gray – Stone Mason Gray (Valspar Sunshine line)
  • Black – Cracked Pepper


  • In this month’s video there is a new featured item; a Total Gym XLS I rescued from Facebook Marketplace! Being a 6-foot-tall person, I’ve always been interested in the XLS machine since I knew that it was a larger machine with a longer glideboard. The video also shows the rehabilitation and items I used to clean up the machine and I’m happy with the way it turned out. We contacted Total Gym Direct and obtained a new glideboard to replace the one that came with the unit that was in poor shape, and they were amazing to work with. If you need any Total Gym part, it can be ordered through them.

    May Updates:
  • I’m at day 170 of my personal #200 workouts
  • Down 3 pounds to make a total of 13 pounds down
  • Down 1 inch, totaling 30.75 inches lost


  • Month
    Weight Lost
    Inches Lost
    August 2018 – February 2019
    10 lbs
    17″
    March 2019
    2 lbs
    8.5″
    April 2019
    +2 lbs
    4.25″
    May 2019
    3 lbs
    1″
    Totals
    13 lbs
    30.75″


    This month I didn’t get in as many workouts as planned since the room was torn apart, so I stuck with my regular full body workout without significant changes. I increased the ab crunches to 100 each time and did 50 front facing and 25 sideways on the left and right side each.

    Below is the list of exercises that I am currently doing. The ones in bold font are ones that I added in over the past month.

    Exercises
    2 Sets (minimum) of 10 Reps
    Chest
    Seated Chest Press
    Back
    Pull-up
    Chin-up
    Front Pullover
    Seated Row
    Kneeling Row
    Shoulders
    Upright Row
    Shoulder Extension
    Shoulder Press
    Front Raise
    Legs
    Squat
    Single Leg Squat
    Toe-Out Squat
    Feet in “V”
    Calf Raise
    Toe Bar Squat
    Squats with tall squat stand – various feet position using the medicine ball for sit ups and the Pilates ring.
    Arms
    Seated Biceps Curl
    Abs
    Sit-Up with Cables
    Oblique Twister
    Christie Brinkley Swivel Oblique (my name for it)
    Ab crunches (50 straight, 25 each left and right side)
    Compound
    Toe Touch Row and Stretch with different arm exercises for a rep of 10 and then stretch in between, and then sit-ups with cables
    Plank
    20 Seconds (these kind of went by the wayside for now – I really hate to plank)
    Goals for last month:
  • Eat healthy (low carbs – healthy carbs) – CHECK
  • Back to a solid 5 days a week of workouts – FAIL, due to room renovation


  • Goals for next month:
  • Back to solid 5 days a week of workouts
  • Don’t step on the scale for a whole month

  • Come follow my progress monthly this year!

    See you next month!

    Workout developed by a Total Gym user, not a fitness professional

    The post Terri’s Fitness Journey Update – May appeared first on Total Gym Pulse.

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    Total Gym Addicts, Kimberly’s Story - YouTube
    My name is Kimberly, I’m 43 years old and thanks to Total Gym I can see my muscles for the first time!

    One year ago, April 2018, I began my journey at 242 pounds, size 3x shirt, and size 20 pant. Today, I am 165 pounds, a size Medium shirt, and a size 8 pant.
    My head was in a fog. My memory was horrible. My motivation was non-existent. I hated looking in the mirror. Clothes - any clothes, just felt wrong. I felt like I’d succumbed to what was expected of a 40-year old. I felt irrelevant.

    But I wasn’t irrelevant. In March I decided my desire to change was going to win over my desire to do nothing. I was getting ready to travel in April, but made a promise to myself that when I got back I was changing this.

    I started home workouts, following videos from YouTube and Instagram. I tweaked my diet for about 6 months and found what works for me. I don’t do plans or shakes. I needed to find something sustainable-something I could do anywhere, any time.

    In August, I started searching for a weight bench. I came across a Total Gym advertisement and read the reviews. I couldn’t believe the amazing things people were saying about it! And most of the reviewers were my age or older. 


    I jumped and bought a Total Gym 1900. After months of researching Total Gym exercises, I finally started using it regularly in November and have had nothing less than extraordinary results. In my previous attempts at exercising I dreaded workout equipment like ellipticals and treadmills because they bored me. But with my Total Gym workouts there is a relationship that promises to give you back 10x what you put into it. That may be what makes every work out so fun. 


    The journey, and the joy it has brought me, ignited a purpose in me to pursue an education in Fitness and Nutrition- specializing in Functional Aging. I have found a deep desire to help others my age and older find their hope too (and muscles!). Later I would like to work with people with special needs and children- encouraging them to move and understand how food works with the body. My vision is to accomplish the fitness part of this with Total Gym equipment! You can visit and share in this kaleidoscope journey with me on Instagram @kimberly_is_fit_af_after_forty 


    Currently my favorite style of workout is Tabata on my Total Gym Fit. Eight 20 second rounds with 10 second rests in between.

    My favorite leg exercises utilize the leg pulley system. I leave this for last because the stretch feels so amazing! It’s the dessert of my leg day workout!!

    12-15 reps for each leg (No Tabata)

    Hamstring Pull
    Side Lying Inner Thigh Pull
    Hamstring Pull with Large Side Curls forward
    Hamstring Pull with Large Side Curls reverse
    Hamstring Curl
    Straight Leg Lift


    Repeat for other side

    Workout developed by a Total Gym user, not a fitness professional

    The post Total Gym Addicts, Kimberly’s Story appeared first on Total Gym Pulse.

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    What exactly is the Keto diet? The Keto diet has been very trendy the last few years . The Ketogenic diet is designed to help you lose weight and fat within the body by eating mostly fat, some protein, and very little carbs. The premise is “eat fat to lose fat “ . The goal of the diet is to create a state of ketosis in your body. The purpose of ketosis is to give the body the support it needs in order to actually burn off fats. Ketones will be produced when the body does not have the carbohydrates it needs in order to convert sugar into energy. Ketones are produced after fats are broken down in the liver. Sticking with the Keto Diet sets your body up for burning fat for energy instead of sugar, once you sustain this state of ketosis .

    The diet promotes itself as being best for those that are very overweight. They claim that if you follow the specific plan of your daily intake coming from 70% fats, 25 % protein, and 5% carbohydrates, you will find success and lose weight. If you are someone that is always battling the same 10 -20 pounds, Keto will not magically help you shed the weight. In cases like this, the advice is to track your food and portions carefully to find the right percentage of  macro nutrients  for you. In terms of exact formulas regarding calories, protein and fat percentages, opinions are all over the place . Some “Keto“ experts insist that as long as you eat mostly fats, some protein, and no more than 50-100 grams of carbs in a day, you will be successful, while others claim that exact portions are necessary when dealing with lower weight challenges. 

    Most saturated, monounsaturated, and polyunsaturated fats seem acceptable on a Keto diet, but please avoid the polyunsaturated fat in margarines. All proteins make the cut including dairy. Choosing the proteins with higher fat content are obviously preferred along with those that have a lower protein count. A good example of that is choosing dark poultry meat over white as the dark has more fat, but less protein.  When it comes to choosing carbs, the higher carb vegetables like potatoes, onion, garlic, squash, mushrooms are limited along with night shades like eggplant, tomatoes, and peppers. Fruits with a higher carb count are raspberries, blueberries, blackberries and bananas and best be limited or avoided completely .  

    To get more healthy fat into your diet, try drizzling some olive oil on your cooked or fresh vegetables, cooking your meats in coconut oil and adding nut butters as healthy snacks instead of nuts themselves as they are easier to digest. Scrambling or frying your eggs with coconut oil and adding a side of avocado makes for a super healthy fat meal.

      Here is a link to some nice keto recipes: https://www.ruled.me/keto-recipes/

      As with any diet, when you make drastic changes and avoid certain foods that contribute to weight gain, you certainly have positive results. But I do not see this as sustainable. Whether the Keto diet is beneficial or harmful is up for discussion. The more people you ask, the more confused you will get as everyone will have something different to say.

      As a naturopath, I am not a fan of any diet. It has been my experience that everyone is different and may have adverse reactions to eliminating certain food groups and exaggerating others. When you consume high fat in general, you must make sure that your liver can handle the digestives processes that take place. The liver is what I call the boss of digestion so we need to make sure that it is in top shape before adding more work to this organ . 

      My advice is to check in with your health care practitioner before starting this or any other trending diet. 

    The post Are Keto Diets Sustainable? appeared first on Total Gym Pulse.

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    5-Minute Lower Body Workout - YouTube
    Hey Total Gym Team! It’s Master Trainer JayDee here with a follow up to my last blog “5-minute Upper Body Workout”. If you missed that one, check it out here. If you combine these two workouts on a consistent basis, you’ll be doing a wealth of good for your entire body in a minimal amount of time. Time is life’s currency so let’s get our workouts done in an efficient yet effective manner. That’s the beauty of working out on your Total Gym at home - the versatility and convenience.

    3 Keys To An Effective Workout 1) Focus - The more you are totally present on your form and the muscle group you are working the more benefits you will reap. Yeah, crank your favorite tunes and have some fun but be fully cognizant of your body and your form.

    2) Intensity - For a 5-minute workout to be effective it is all about quality over quantity and taking your muscle to fatigue on every exercise. If you’re a little sore the next day, that is your body’s way of telling you it was pushed enough to get all those great benefits.

    3) Consistency - This is the crucial key to a 5-minute workout! Hey, if you commit to five days a week that is still only 25 minutes. I would rather see you get greater benefits of 25 minutes a week by focusing on your form and intensity than three 60 minute workouts of just going through the motions. Bam, you just saved yourself 155 minutes!

    To maximize those 5-minutes I’ve combined some moves for time efficiency. We call these compound exercises and it is yet another awesome, versatile aspect of your Total Gym.
    1. Squat warm-up with calf raises and abdominal crunches. 3 for 1 special!
    2. Plyometric squat jumps with both legs. Plyo jumps are so good for bone/ligament strength while your spine is safely and fully supported by your Total Gym. Always Focus on a soft landing to protect your joints and get the most work out of your muscles with that controlled deceleration.
    3. Single-leg Alternating Plyometric Jumps - right into…
    4. Tick-tock. A fun version of Single-leg Alternating Plyo Jumps that adds some bonus outer thigh work.
    5. Side lying single leg squats with inner thigh work and an oblique crunch. Another 3 for 1 special!
    6. Hamstring/Glute curls with abdominal work (get your hamstring accessory here). Keep your core taut so your lower back does not arch.

    That might seem like a lot of exercises to fit into 5-minutes but once you see the video you’ll realize how quickly it flows. Combine this 5-minute Lower Body Workout with the 5-minute Upper Body Workout consistently and you’ll be ready for summer in no time.

    The post 5-Minute Lower Body Workout appeared first on Total Gym Pulse.

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    Spice Up Your Routine - YouTube
    Movement should be FUN. Remember being a kid, all the things you loved like jumping and climbing? Movement as an adult can be just as fun when we change our perspective. The word “exercise” can seem stressful and overwhelming, we put too many rules and restrictions around it. Movement can be so many activities, and still be healthy and fun. You may enjoy walking or riding bikes with your children and that can bring you inner and outer health. We need to move to keep our bodies working properly. We were designed to move not sit all the time. Sitting too much can cause diseases! We often let the time get away not realizing how many hours have gone by sitting.

    Movement is not only amazing for physical health but emotional health too. Who wouldn’t want less stress! It is important to move often to provide energy, increase metabolism, stabilize the blood sugar, help aid in digestion, and build strong bones and muscles, especially as we age. My favorite way to move and have child-like fun, is by using the TOTAL GYM. I begin each day jumping and playing around seeing what “I CAN DO” not feeling as if “I HAVE TO”. I am thankful that my body has the ability to move because not everyone does. My mother struggles to walk daily, and I see how this has impacted her life. My loved ones are my WHY for staying healthy. When you change your perspective, you can change your life.

    What moves you? What is your why? Sometimes you just need to spice up your routine to bring back the FUN.

    Toss on a set of ankle weights and join me for this fun TOTAL GYM demo routine! Perform each exercise 10, 20, or 30 reps depending on your fitness level. Repeat once or twice. Put on your favorite music and DON’T FORGET TO HAVE FUN!

    Inner Thigh Press & Lift Combo – Lying on side, one foot center of squat stand facing ceiling, other leg stretched out ahead of you. Squat press while raising the opposite leg up to work the inner thighs keeping the toe pointed out to feel the stretch. TIP: Play around with low levels and high reps!
    *Repeat opposite leg

    Power Crunch – My signature total body move! Lying on back, feet in squat position, press to a jump squat as hands pullover into a crunch with cables. I typically do 30 and you will feel this one the next day!

    Kneeling Bicep Curl & Leg Lift Combo – Burn out the arms and glutes! Kneeling on the glide board with cables perform a full set of bicep curl then rest cables anchoring down on the glide board to do a swooping leg lift.
    *Repeat Bicep Curls & do opposite leg lift

    Kneeling Bicep Curl & Fire Hydrant – Improve your hip stability and glutes! Complete a set of bicep curls, rest cables anchoring down on the glide board, bend knee in a 90-degree angle using your glutes and outer thigh muscles to lift and lower the leg.
    *Repeat on opposite leg

    Ab Crunch Donkey Kick Combo – The Ab Crunch attachment is phenomenal for core strength and balance. This exercise will challenge your core and work your hamstrings and glutes at the same time. Totally love multitasking exercises! Begin with a set of crunches moving slowly in an out to really engage your core after the set is complete, extend out half way holding your abdominals tight and perform a set a donkey kicks. Pressing through the heels.
    *Repeat another set of ab crunch followed by donkey kicks on opposite leg.

    Shoulder Press – Attach press up bars, wing bar, or tri grip shaper bars to the bottom of the Total Gym. Lying on stomach, slowly press away using the bars engaging the shoulder muscles. Make sure to have chest just off the glide board so you do not hit the stoppers each time.

    Rainbow – Forearms down facing the foot of the Total Gym lift one leg up and over to the floor tapping with your toe in the shape of an arch. This is a great way to work multiple glute muscles and really tone up the booty!
    *Repeat on opposite leg

    Shoulder Press/ Single Leg Plank – Repeat a set of shoulder press followed by a plank resting hands on the bars or floor. Get into plank position tucking the core, slowly raise one leg up in the air and hold 10 to 30 seconds.
    *Repeat on opposite leg

    Plyo Shoulder Press – Keep your bones strong by incorporating plyometric moves into your routine. I like to finish my last set of presses with plyo and you will feel the difference! As you press, let off with the hands and gently catch your body on the return. Power away on the positive and slowly return on the negative.

    I hope you had fun with me and maybe learned a few tips on how to spice up your routine! Quality of life is what it’s all about and sharing it with the ones we love. Why not play more and feel better! You are worth it!

    Catch me on the Total Gym Addicts group and Cassandra’s Total Fitness on Facebook and Instagram.

    Cassandra Kurpiel
    Total Gym Brand Ambassador

    The post Spice Up Your Routine appeared first on Total Gym Pulse.

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    Ninja Warrior Training on Your Total Gym - YouTube
    Bring out your ninja warrior by developing the strength skills needed to master your fitness goals. Whether your goal is to compete in an obstacle course, perform aerial tricks, or even just climb the monkey bars at the park, we all have an inner warrior in us that wants to be unleashed!

    WHAT IS NINJA WARRIOR? Many of you are familiar with the show, American Ninja Warrior. For those of you who are not as familiar, it’s an American sports entertainment competition that is action packed with competitors who tackle a series of physically challenging obstacles.

    The show airs on NBC and has over 7 million viewers a week to witness the best of the best competitors by using their ninja skills to leap, climb, crawl, jump, and do what it physically takes to conquer the toughest strength tasks in obstacle form. Athletes competing for competition train year round for this unforgiving, one-time shot course.

    NEEDED NINJA SKILLS There are many who inspire to be the best ninja warrior and train relentlessly with specialized gyms and obstacle-laden backyards. Training for these skills takes strength, stamina, balance, coordination, speed, and the courage to succeed.

    The ninja philosophy is all about taking on unique physical challenges while having fun. Yes, it takes developing strength skills, but to test your ultimate limits, it’s also about learning how to move your body more efficiently utilizing your flexibility, coordination, and balance skills.

    NINJA WARRIOR WORKOUT Create your own ninja warrior oasis on your Total Gym with this powerful workout. These moves will build the strength and endurance you need for body-weight mastery.

    Take your time learning the moves. Once perfected and your form is on point, challenge your inner ninja by doing a HIIT circuit.

    Equipment Needed:
    Total Gym
    Hand Weights

    Accessories Needed:
    Pull up bars
    Squat Stand
    Abs Crunch
    Cables

    Incline Level:
    Choose an incline that is appropriate for your strength level. Adjust the incline to accommodate the right intensity for your body.

    Dynamic Warm-up Begin with a dynamic set of movements that warm-up and prepare your muscles for the circuit workout. This is a workout in itself!
    * Hand weights can be used for added intensity, but are not necessary.


    Instructions: Perform each exercise listed on your Total Gym for 30-60 seconds. (This is based on your fitness level and workout time.) Repeat 2 sets. Then transition into the Ninja Circuit.

  • Jack Squats
  • Jump Squat Roll Down
  • Lunge Drop Straddles
  • 4 Shoulder Taps / 2 Plank Slides
  • Groiners +plyo


  • Ninja Circuit Perform the exercises in HIIT circuit form, one exercise after the other with little to no rest. This will challenge your strength, endurance, and will kick start your stamina for optimal performance.

    Instructions:
  • This workout is compiled of 2 different circuits to maximize the accessories used.
  • Complete all sets of Circuit 1 before tackling Circuit 2.
  • Aim to accomplish 3 sets.
  • Learn the exercise sequence so you can transition quickly. The transition and set up can be used as your ‘breather break’.
  • Set 1
  • Perform each exercise for 30 seconds.
  • Once all the exercises are completed, take a breather, and get back to it for the 2nd set!
  • Set 2
  • Perform each exercise for 60 seconds.
  • Take a quick break and reset for the last set.
  • Set 3
  • Perform each exercise for 90 seconds. This will be a challenge, but take your time and don’t give up! Stay the course.
  • Proceed to a cool down series of stretches


  • Circuit 1 Goal: Enhance upper & lower body strength endurance, power, & stamina

    Accessory set up needed: Pull-up bars & Squat Stand

    *Connect Pull-up Bars & Squat Stand*
  • Pull-up Series (regular, uneven, singles, plyos)
  • *Remove Pull-up Bars*
  • Single Leg Jumps (side lying with squat stand)
  • Leap Over Burpie
  • *Remove Squat Stand*
  • Push-up / Pike-up


  • Circuit 2 Accessory set up needed: Ab Crunch & Cables
    1. Single Arm Kneeling Row & Twist +advanced challenge: high kneeling switches
    2. Static Biceps / Triceps
    3. *Remove Cables & Connect Ab Crunch*
    4. Ab crunch series (double knee tucks, side knee tucks, pikes)
    5. Forearm Crawl


    Cool Down Conclude your workout with a series of stretches on your Total Gym to prevent soreness, tension, and injury.

    Instructions:
  • Dynamically use your Total Gym to achieve a deeper stretch.
  • Hold in each position for 10-30 seconds.
    1. Runners Lunge
    2. Figure 4
    3. Forward Fold & Rotate
    Take a moment to view the video to see how the exercises are perform for this Ninja HIIT Circuit.

    Tackle these or similar exercise challenges on a daily basis to bring out your ninja warrior.

    I encourage you to keep focused with your head in your game. Maintain a steady pace and strive to accomplish more each workout. Consistency will pay off!

    Cheers to the ninja in you,
    Maria

    www.groovysweatstore.com
    @GROOVYSWEAt

    The post Ninja Warrior Training on Your Total Gym appeared first on Total Gym Pulse.

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    Honey and sugar, although both very sweet, are very different products . The empty calories in sugar contribute directly to overweight, diabetes, tooth decay and overall poor health. As little as 2 teaspoons of sugar changes the blood chemistry so that the body is no longer in balance.

    What is honey? Honey is a natural syrup produced by bees. It is made up of glucose, fructose, and water with trace amounts of vitamins and minerals, enzymes, pollen, and propolis. If honey is not processed or cooked before it is sold it will retain all of its vitamins and minerals in their natural proportions.

    Benefits of honey Honey comes in many different forms and there are numerous benefits. In its raw state, it can offer unique health benefits. The world Health organization (WHO) lists honey as a demulcent, which is a substance that relieves irritation in your mouth or throat by forming a protective film. It works well in soothing coughs and can help with sleep difficulties due to upper respiratory tract infections in children. Unprocessed honey can also improve dandruff and itchy scalp.

    Honey also has antibacterial, anti fungal, and antioxidants activities that make it ideal for treating wounds. Manuka honey has grown in popularity over the years. It is made with pollen gathered from flowers of the Manuka bush -a medicinal plant. Compared to other types of honey, Manuka has an extra ingredient with antimicrobial qualities, which gives it extraordinary antibacterial activity.

    Where to buy honey? To get the true unprocessed honey, please avoid the ones on supermarket shelves as they may be highly processed and may even contain additives like corn syrup. There have been investigations that have discovered that large chain stores sell honey absent of pollen. I like buying my honey locally as there are several farmers markets that sell raw, unfiltered honey. It is best to stick to a health food source that you trust.

    Is honey good for me? Even though honey is a natural sweetener with these nice benefits, if you have insulin resistance, or taking drugs for high blood pressure, cholesterol, diabetes , etc., you may be better off avoiding all sweeteners. If you are healthy, honey is wonderful, eaten in moderation of course.

    Tips on how to incorporate honey in your diet I enjoy adding honey to tea and with nut butters instead of jam. For a healthier electrolyte drink (as opposed to the commercial colored sport drinks), try adding part apple cider vinegar and part part honey to a liter of water.

    Here is a great recipe for a cough remedy published by the Organic Consumers Association that is useful to keep in your kitchen:

    Put a pint of raw honey in a pan on the stove on very low heat. Take a whole lemon and boil in some water in a separate pan for 2-3 minutes to both soften the lemon and kill any bacteria that may be on the lemon skin. Let the lemon cool enough to handle, then cut it in slices and add it to the pint of honey. Let the mixture cook on warm heat for an hour. Strain the lemon from the honey and make sure all seeds are removed. Let cool, then bottle in a jar and store in the refrigerator.

    This syrup will last for 2 months in the fridge. Take 1/2 teaspoon -1 teaspoon for a 25-50 pound child as often as needed.

    The post Benefits of Honey appeared first on Total Gym Pulse.

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    Lower Body Stretches on the Total Gym - YouTube
    Your muscles have the ability to move in multiple ranges of motion, especially during an activity or sport. If you neglect lengthening them before or after a workout, you could set yourself up for a potential injury or risk the chance of straining a muscle.

    Muscle recovery is one of the most valuable aspects of training. Therefore, stretching pre and post workout will help lengthen your muscles, reduce soreness, muscular tension, and prepare you for your workouts.

    TYPES OF STRETCHING METHODS There are several ways to stretch. Using a combination of these methods will benefit your body to aid in muscular recovery as well as enhance physical performance. Listed are different types of stretching styles that offer benefits to your muscles.

  • Dynamic - Energetic movement in all ranges & planes of motion. Perfect for a warm-up.
  • Active - Contracting the muscle being stretched for a few seconds, then releasing and relaxing into the stretch to gain more flexibility. The tension of the agonists helps to relax the muscles being stretch (antagonists) by ‘self’ reciprocal inhibition.
  • Static - Stretches that are still and held for 10 seconds or longer.
  • Ballistic - Passive or dynamic stretching using a 10 seconds or longto force the limb into an extended range of motion. Ballistic is not the most preferred method of stretching and could lead to injury if executed improperly.
  • Foam Rolling - A devise used to self-massage tight, sore, and muscular tension to speed up recovery, as well as, prevent injury.
  • Yoga Poses - A series of poses that have specific intensions to lengthen, strengthen, and cleanse muscles, organs and the mind.
  • Total Gym Stretches - A series of stretches or movements that can be performed on the Total Gym by using gravity to assist or resist the stretch appropriately.


  • Stretching is essential to keep your muscles flexible, strong, and healthy for daily mobility. It’s also important to maintain proper range of motion and strength in the joints to prevent injury. Incorporating a variety of these stretching techniques will ultimately benefit your overall performance in all you do.

    BENEFITS OF STRETCHING It’s well known that we all should take time daily to stretch, but often it takes the back seat to other movement skills. Before ending your workout short of a quick stretch, consider the many benefits that stretching does for your muscles.

  • Warm-up the body prior to exercise
  • Increases muscle flexibility
  • Increases joint range of motion
  • Decreases the risk of injury
  • Reduces muscle soreness
  • Improved circulation
  • Enhances posture
  • Enhanced coordination
  • Reduces stress


  • TOTAL GYM STRETCHES Take time to incorporate flexibility training into your workout. Maximize your workout by incorporating these 5 powerful post-workout stretches to increase your lower body flexibility, hip mobility, and range of motion.

    Directions:
    Perform the following stretches in the order listed on one side, then repeat on the other. Hold each stretch for 30-60 seconds and dynamically move your body in different angles to feel the stretch where you need it most.

    I encourage you to explore the different types of stretching methods (dynamic, active, passive) to add a variety of flexibility styles into your program. Have fun with it and breathe!

    Overall goal: Lengthen lower body muscles to increase hip mobility and prevent injury

    Setting: Low - Medium Incline
    GB = Glide Board

    REVERSE RUNNERS LUNGE & REACH
    Targets: Hip flexors, quads, glutes, hips, core, chest opener, torso
    Do: Kneel facing away from the tower with one foot at the side of the base and the opposite shin on the GB. Open the GB to feel the stretch in the hip flexor and thigh. Reach the GB arm overhead to increase the stretch.

    REVERSE LUNGE & TWIST
    Targets: Hip flexors, quads, glutes, hips, spinal mobility, shoulder opener, torso
    Do: From the above ‘Reverse Runners Lunge’ position, place the lifted hand onto the base, reach the opposite arm upward to form a straight line, and rotate the torso into the bent knee. Relax into the stretch and aim to bring your chest towards the bent knee.

    QUAD STRETCH
    Targets: Quads, hip flexor, core activation, chest opener
    Do: From the above ‘Reverse Lunge & Twist’ position, bend the knee on the GB and reach the arm that’s lifted to grab for the foot/ ankle/ calf (pants!). Keep the opposite hand on the base with the arm extended.

    SPLIT ROCKS
    Targets: Hamstrings, hip flexors, quads, core control
    Do: From the above ‘Quad Stretch’ position, extend the leg onto the GB and place the hands on both sides of the foot near the base. Slowly open the GB and extend the leg to feel the stretch in the hamstring. Breathe as you move in and out of this stretch.

    ASSISTED SIDE SPLITS
    Targets: Inner thigh, groin, core control
    Do: Face into the center while keeping the same leg extended on the GB and kneel on the floor at the base with the opposite knee. Place one hand on the GB and the other on the floor for support. Slowly, open and close the GB to feel the inner thigh and groin stretch. Keep the torso long, shoulders down, and core contracted.

    STANDING SIDE SPLITS (Advanced)
    Targets: Inner thighs, groin, core control, spinal mobility
    Do: From the ‘Assisted Side Splits’ position, extend both legs to perform an advanced inner thigh stretch. This is a deeper stretch for those who have greater range of motion and need a flexibility challenge.

    REPEAT STRETCH SEQUENCE ON OPPOSITE SIDE.


    Check out the video to see how these lower body stretches are performed on your Total Gym.

    NOTE: The stretches are demonstrated ‘dynamically’. Each stretch can be held statically or contracted to release into the pose too.

    Stretching regularly can be your ultimate game changer to unlock your fitness potential.

    Best Always,
    Maria

    www.groovysweatstore.com
    @GROOVYSWEAt

    The post Lower Body Stretches on the Total Gym appeared first on Total Gym Pulse.

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    What is collagen? Collagen is the most abundant protein in our body. It is a basically a raw collection of amino acids that is found in our skin, bones, muscles, digestive system and blood vessels. Collagen is well known for replacing dead skin cells and for the elasticity and strength of our skin.

    Benefits of Collagen There are many benefits to taking collagen. The first and foremost is that it is great at healing the digestive tract. The amino acids in collagen are good at building the tissue that lines the colon and digestive tract. This helps in healing leaky gut and can be a tremendous help for anyone with IBS, colitis, or post parasite infections. It can also help promote healthy stomach acid production which will in turn help us absorb our food better. Healthy bowel movements are also an appreciated benefit .

    Collagen is great for promoting bone health. When we lose collagen, our tendons and ligaments have difficulty moving smoothly so you may feel stiff and have swollen joints. Collagen acts as a lubricant that covers and holds the bones together. Research shows improvements in osteo arthritis, rheumatoid arthritis, and any joint pain conditions when taking collagen.

    While collagen is beneficial to the entire body, it is most noticeably beneficial to the skin. As we age collagen production declines. Our skin therefore becomes thinner and looser, and cellulite is more apparent. Collagen consumption can increase skin elasticity and moisture and help the body ’s own production process improve. Hair loss tends to be reduced and an increase in the strength of our nails is also noticed .

    Collagen can also help with sleep because it is rich in an amino acid called glycine . Glycine has a calming effect. Having some collagen (3 grams of glycine) perhaps in a gummy form before bed can set the tone for a better sleep .

    If you are a vegetarian, you can get marine collagen, but you will not get the same benefits as you would from animal collagen.

    Ways to take Collagen There are several good sources of high-quality hydrolyzed collagen powders. They dissolve easily in cold drinks and hot drinks. I like to add a non flavor one to my smoothies. My favorite source of collagen, however, is homemade bone broth especially during the cold winter months.

    Broths are trending, which is great, because they are simple to make and a source of bio-available nutrients in an easy-to-digest form. Bone broths are typically simmered for a long period of time (often in excess of 24 hours). This long cooking time helps to remove as many minerals as possible from the bones.

    Here is my recipe for chicken bone broth (based on 2 chickens). If you are using raw bones, it improves flavor to roast them in the oven first. Place them in a roasting pan for 30 minutes at 350 degress. After this, put the bones in a large pot, pour water and 2 TBL of apple cider vinegar over the bones. Let sit for 20-30 minutes. The acid helps make the nutrients in the bones more available. Add chopped garlic, onions, carrots, celery, and herbs of your choice. The quantities can vary depending on your taste. Bring this to a boil and let it simmer for 24 hours. I like to throw in some parsley the last hour.



    The opinions shared in this article are those of the contributor and not Total Gym Direct.

    The post Benefits Effects of Collagen appeared first on Total Gym Pulse.

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    Terri’s Fitness Journey Update - April - YouTube
    It’s now 9 months that I have been using my Total Gym and this month just flew by so fast! I missed a couple of workout days due to feeling a little yukky and then slacked on a day because I got out of my routine. I am a person that can very quickly get out of routine. That’s one reason why I do the challenges, the #200workouts, and keep a journal, because it’s just way to easy for me to procrastinate and make excuses. Interestingly, I find that what food I put into my body correlates to my exercise level. This month I didn’t eat the best – we had some Easter candy about and a few pizzas. Once I went back to healthier eating the schedule just came back. (thank goodness)

    Last month I moved the gym equipment into the smaller bedroom and had the best intentions of getting more done, but the bed is still here and taking up space. I did purchase new curtains (which match my FIT, of course) and the color scheme will be yellows, black, gray and white. While I’m only in the room for an hour a day, I would like to get this done to check it off the to-do list and organize it so we’re not walking into equipment all the time.

    April Updates:
  • I’m at day 160 of my personal #200 workouts
  • Up 2 pounds to make a total of 10 pounds down (ugh)
  • Down 4.25 inches, totaling 29.75 inches lost


  • Month
    Weight Lost
    Inches Lost
    August 2018 – February 2019
    10 lbs
    17″
    March 2019
    2 lbs
    8.5″
    April 2019
    +2 lbs
    4.25″
    Totals
    10 lbs
    29.75″
    This month's focus was on my lower body workout. I purchased the tall squat stand, and that stand really makes a difference. You have a larger area for the placement of your feet, which turns each placement into a totally different exercise. I also watched my form and made sure to take the squat all the way to the bottom each time and realized that in the past I was not performing that as well. While doing my squats I decided to incorporate using other pieces of exercise equipment that I never use. The medicine ball still gets used every day while I’m on the squat board and I started using the Pilates ring. I had that ring for a few years and only used it a few times, so I tried using it between my knees while squatting. What a killer! I perform different variations, but my favorite is to squat and do 5 pulses with the ring, come back up and do another 5 pulses with the ring until I reach 100. This is great for the inner thighs! I also incorporated another one of Rosalie Brown’s workouts with the Cyclotrainer 2 and pedal for a 15 count and then raise up into a bridge for another 15 count. Rosalie does 10 sets. I’m finally up to 4 because I do this at the end of my workout and my muscles are tired!

    We did a LOT of gardening this past month as it is such an important time of year to get the soil ready for planting and general clean up. One thing I like about my early morning workout is that I can come home from work and spend an hour or two out in the yard and not have to worry about still getting a workout in. My workouts are making me stronger and I noticed that this year that I have more stamina for shoveling and raking.

    Below is the list of exercises that I am currently doing. The ones in bold font are ones that I added in over the past month.
    Exercises
    2 Sets (minimum) of 10 Reps
    Chest
    Seated Chest Press
    Back
    Pull-up
    Chin-up
    Front Pullover
    Seated Row
    Kneeling Row
    Shoulders
    Upright Row
    Shoulder Extension
    Shoulder Press
    Front Raise
    Legs
    Squat
    Single Leg Squat
    Toe-Out Squat
    Feet in “V”
    Calf Raise
    Toe Bar Squat
    Squats with tall squat stand – various feet position using the medicine ball for sit ups and the Pilates ring.
    Arms
    Seated Biceps Curl
    Abs
    Sit-Up with Cables
    Oblique Twister
    Christie Brinkley Swivel Oblique (my name for it)
    Compound
    Toe Touch Row and Stretch
    (I also added in different arm exercises for a rep of 10 and then stretch in between, and then I’ll do sit-up’s with cables – 5 sets of 10)
    Plank
    20 Seconds (these kind of went by the wayside for now – I really hate to plank)
    Goals for last month:
  • add in 2 more exercises to the routine - CHECK

  • eat healthy (low carbs – healthy carbs) – Didn’t do so good
  • Goals for last month:
  • eat healthy (low carbs – healthy carbs)

  • back to a solid 5 days a week of workouts


  • Come follow my progress monthly this year! See you next month!

    The post Terri’s Fitness Journey Update – April appeared first on Total Gym Pulse.

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