March 2018 Issues of Women’s Health Magazine (USA)
March 2018 Issues of Women’s Health Magazine (USA)
Lucy Thomson is a naturally active and motivated individual. She was already fit and healthy when she discovered suspension training. But the moment she tried it herself, she knew she had to learn more.
Lucy teaches a form of suspension training called “Total Body Resistance Exercise”, also referred to as TRX. Originally developed by a Navy Seal in the USA, this increasingly popular workout develops strength, flexibility and balance.
In order to perform the exercises correctly, participants need a TRX suspension trainer, which is a portable training tool that utilises gravity and the person’s own bodyweight to facilitate hundreds of different exercises.
The TRX equipment is made up of good quality nylon with two handles on the end of stretchable bands, which can be suspended on everything from a door to a metal pole. A range of exercises are possible with just a single piece of equipment, including hamstring bicycles, TRX pikes, lower back stretches, atomic oblique push-ups, single-arm power pulls and bicep curls.
Lucy now teaches her TRX classes at the Slice Fitness Studio in Parsons Green, London, and she also uses the techniques with her PT clients. From the moment she first saw TRX in action, Lucy has been excited by what it can offer.
She said: “I first attended a few classes at a studio close to home, and became instantly hooked. I then started to use it by myself at my local gym.
“Once I had qualified as a personal trainer, I just knew I had to take the TRX instructor course, as it was the one piece of equipment I knew would help my clients. I absolutely love it and can’t recommend it enough.
Lucy initially saw the benefits of suspension training and TRX first-hand, and when she finally qualified as an instructor, her clients experienced those benefits too.
She said: “It is such a versatile piece of equipment. It improves strength and core stability, and it also helps to develop muscle mass, flexibility and mobility. You can actually work every muscle in the body with it, which you simply can’t do with other equipment.
“TRX equipment is lightweight, making it easy to carry around or even take on holiday. You can use it at home or outdoors — I like to train my clients outdoors with it. I also think it saves time, because you don’t have to use multiple pieces of equipment throughout your session.”
TRX is becoming increasingly popular, and new classes are starting in local gyms all the time. Participants can also buy their own equipment and perform many of the exercises in the comfort of their own home.
But when it comes to trying TRX for the first time, Lucy has a clear message: book one of her classes!
She said: “I’d recommend taking one of my classes, of course! If you buy a suspension trainer, however, they come with a manual full of exercises and a great guide on how to get started.”
“If you are using one at your local gym, you could always ask one of the fitness instructors or personal trainers for a few tips on how to use them.”
Suspension training gives people a range of exercise options, which makes it perfect for people of all shapes, mobility and fitness levels. There are a few relatively gentle exercises for people trying to gradually increase their strength and fitness, but there are also several advanced workout routines for experienced fitness enthusiasts.
Lucy is acutely aware that many people are wary about this type of exercise. Some people just don’t believe they have the strength required, but Lucy believes that TRX can be adapted to suit anyone.
She said: “That’s the best thing about it… you can adjust the resistance and your stance to tailor workouts to your own needs and abilities. I have really strong male clients who I use it with, along with middle aged women – it’s great for everyone!”
The mobility and versatility of TRX suspension training means it is accessible to all types of people. The workout is growing in popularity in gyms and homes alike, but it needs to be executed correctly if it’s going to deliver all the associated benefits.
Lucy has a few tidbits of advice for anyone trying TRX for the first time:
Speak to a professional first
Getting the technique of each exercise isn’t just a matter of reaping the rewards, it’s also about staying safe. Speak to a professional about technique before getting started. Either book a session with a qualified personal trainer, or ask about TRX at your local gym.
Attend a class
There are many TRX studios and gym classes available now. If you don’t live near Parsons Green in London, Google “TRX suspension training” to find classes near you.
Use online resources
There are now some great instructional videos on YouTube and the TRX website. Stick to simple workouts at first.
Build strength and fitness gradually
Begin your TRX journey with the exercises that you feel most comfortable with — but always be challenging yourself. Be patient, and build your strength, balance and core stability bit by bit. Once you’ve mastered the basics, move onto intermediate workouts.
Make it social
Find a friend that wants to try TRX as much as you do, and go to classes together. This is a great way of overcoming nerves, as it provides you with strength in numbers.
TRX suspension training can be adapted to injuries, mobility issues and varying strength levels. So whatever shape you’re in right now, give it a try!
Role:Personal Trainer, Fitness instructor and a Food, Fitness and Travel blogger
Qualifications: Too many to mention!
Areas of Expertise: Personal Training, Pre & Post Natal, Nutrition & much more!
Mission: To motivate people to become healthier versions of themselves, to lead a healthy balanced lifestyle year round and to challenge people to move more and try new forms of exercise!
This heavenly smoothie bowl is worth waking up early for! It is packed full of anti-inflammatory, immune boosting ingredients! Protein smoothies are a great delicious way to start the day. They are the perfect alternative to eggs as they can help develop lean muscle mass, encourage fat loss, increase satiety, deliver essential nutrients (including amino acids) and even improve metabolic activity.
Turmeric has been used in India for thousands of years and is considered a medicinal herb. Turmeric has many health benefits including powerful anti-inflammatory effects, easing joint discomfort, curbing indigestion and heartburn, boosting immunity as well as protecting the heart and brain!
Cinnamon is a delicious spice that contains many antioxidants. Cinnamon has many anti-inflammatory properties which helps the body fight infections and repair tissue damage. It can help regulate your metabolism by reducing your blood sugar levels as it improves sensitivity to the hormone insulin.
I never really got into overnight oats until recently and now I am completely addicted. It is the perfect breakfast if you are always on the go and want to maintain a healthy diet. It can’t get much easier, all you do is mix all the delicious ingredients together and leave it in the fridge overnight. The finished product is so creamy and is the perfect grab and go breakfast. You can mix it up and go crazy with your toppings too!
You can either scoop them out into a bowl or enjoy on the go!
“No one else is going to make you happy until you are happy with yourself first”
February as we know it, is the month of love which for some can be quite depressing, it’s a short month which can also sometimes feel like longest month of the year due to the long dark, cold and grey days!
The way I see it, is we have two options this month – to go through the month with a negative mind-set, feeling miserable and depressed or we can embrace this month as one step closer to spring, challenge our mind-set and learn to be happy with what we have already got.
Whether you’re single, married, a mum, a teenager, male or female we can all embrace a little bit of self-love in our lives. So, ask yourself what it is that you really like to do? How do you switch off? What do you wish you had more time for? Really think about these questions and set yourself the task of being a do-er this month, not a dreamer.
Time to make a change this February and learn to look after yourself, learn to say no and schedule in some ‘you time’ each week whether that be having a bath, going for a walk without your phone, taking yourself out for a nice meal or reading that book you always wished you had time for.
Make a change this month, do it for you and no one else!
I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!
Mushrooms are high in antioxidants, selenium and vitamin D and B.
This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.
I make these burgers whenever I have leftover quinoa, they are so easy to make and a great meatless option that still contain a lot of protein within them. I love serving them with some homemade caramelised onion, sweet potato chips and a dollop of paleo mayo!
Makes 8 large patties
Waking up in the morning is something that a lot of people struggle with, I certainly used to. These days, I am up between 5-6am every week day and I can truthfully say I tend to bounce out of bed even during these cold winter months. I don’t let my mind begin to even think ‘its 5am I should still be asleep’ because that negative mentality is not healthy for myself or my day ahead.
I do however, have a few things I do each morning to help the process and easier one. Below are my top 6 tips to help you rise and shine in the morning.
So, start incorporating these healthy habits into your morning routine to help you kick-start your day on the right foot!
If you want to serve a dish with that ‘wow’ factor than this is the dressing you need! It will make anything taste delicious and will leave you wanting more. The best thing about this recipe is you really can’t stuff it up!
Drizzle this sauce onto any Asian inspired stir-fried dishes, salads, chicken and fish to really enhance the flavours or even over a classic San Choy Bau recipe – yum!
I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.
Give it a go and let me know how you find it.