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Watch the TRX Lower Body Challenge. Work out your lower back, abs, glutes, hips, quads, hamstrings, calves with this dynamic challenge involving the TRX Lunge and the TRX Hip Press.

The TRX Crossing Balance Lunge is an excellent exercise to build single-leg strength and core stability for soccer, MMA or any other activity with unilateral lower body movement. Want to find the perfect TRX exercises for your sport? Take our quick assessment quiz to get a personalized training plan. To perform the TRX Crossing Balance Lunge, adjust your TRX Suspension Trainer to Mid-Length, grasp the handles and stand facing the anchor point.  TAKE OUR TRAINING QUIZ Plant one foot firmly on the ground and raise your opposing leg until your knee is parallel with your hip   Lower yourself down and cross the knee of your non-working leg behind the knee of your working leg   To stand back up, extend your hips forward while keeping the shin of your working leg vertical As you perform this exercise, keep your bodyweight equally distributed between your arms and planted leg. Brace your core and keep your eyes on the anchor point throughout the entire movement to help you stay balanced. 

By Chris Frankel, TRX, Head of Human Performance Let's start out with the end of the story – the new TRX Duo Trainer was developed to round out the TRX Suspension Trainer so anyone, anywhere could get a tremendous bodyweight workout. Yes, gymnastic rings have been around since the early 19th century and other equipment with two anchor points is available. We waited to bring our dual-anchor trainer to ensure it met our standards for equipment that can wear the TRX badge. We needed a compelling reason -- and product innovation -- to add to the TRX product line... the new TRX Duo Trainer is both. Not sure which TRX equipment is right for your fitness level and goals? Take our quick fitness assessment quiz to get personalized recommendations tailored to your needs and receive custom workout solutions that will help you make the most of your TRX gear. TAKE OUR TRAINING QUIZ It all started with a relationship and identifying opportunities. I met Kelly Starrett, DPT several years back when we were presenting at a conference. At the time I was living in Palo Alto and working for TRX in San Francisco.  The Frankel family eventually moved north to San Rafael, CA. One of our first days in the new town, I was dropping a couple of my kids off at their new school and I ran into Kelly dropping off his children.  We struck up a conversation, which led to a solid friendship. During a visit to Kelly’s gym, San Francisco Crossfit, he mentioned that the Suspension Trainer constrains certain moves in his “archetype position” approach. Fast forward a few months and several iterations with TRX product development, we had a solve for several constraints on bodyweight training. Never satisfied resting on laurels, TRX prides itself on always trying to push towards better. Kelly Starrett and his coaches were instrumental in developing best practices. It is not often easy to find such authentically passionate professionals willing to collaborate. But we sure did find a great partner in Kelly and MWOD. What’s old is new again and sometimes it was right at the start. Around 1842, Adolf Spiess introduced an early version of what would become the gymnastic rings of today. “ Ringeschwebel,” roughly translating to “ring swivel,” was an apparatus used for gymnastic exercise, including swinging motions and hanging positions (schwebe also translates to hover). Spiess’ version would become “flying rings” and were replaced in the 1960s with the round rings we see today. The design of ringeschwebel included “metal stirrups” for handles. The stirrup design may have been simply borrowed from stirrup irons used for riding horses. The straight handle design of ringeschwebel -- updated for the TRX Duo Trainer  --solves for several common issues experienced using the round ring design. The round handle is not an ergonomically-friendly shape for many people. It is even worse for people with hand or wrist injuries/limitations when the use of a false grip may not be possible on the round handle. In addition, for most people the round handle-hand interface becomes the weak link or limiting factor in the system. If your grip gives out or the more focused pressure points on your hands with rings limits the amount of force or duration of exercise you can handle (see what I did there?) you are not getting the full benefit of the exercise. Going back to the straight handle makes gymnastic-type exercises more effective and more accessible for more people. A little innovation goes a long way. On its own a straight handle is not new, but we did our homework on the diameter and length.  For the product to meet TRX standards, it had to bring more to the table than a handle improvement. In fitness and S&C settings where gymnastic rings are used, another common problem is adjusting the length/height for different people and for different exercises.... enter the “Infinity” strap design. Founder and CEO of TRX, Randy Hetrick along with Mauricio Delgado, TRX Director of Product, huddled-up and came out with an elegant adjustment and anchoring solution. The Infinity Anchors and Mobile Grips on the Duo Trainer enable quick and accurate adjustments for Rock Bottom Chest Presses, Dips, and Pull-ups for people of all sizes. This design also lets you take your Duo Trainer outside to anchor to a tree, at the gym on a pull-up bar, squat rack or on the cross bar of a cable crossover machine.   But will my Suspension Trainer get jealous? For over 10 years TRX has built its reputation on the Suspension Trainer..  There are numerous peer-reviewed studies on the effectiveness of the single anchor-point, limited slip design. The TRX Suspension Trainer provides a perfect mix of instability from the top down to create a proprioceptively rich environment with enough stability to drive high levels of force needed to build strength and power. The Suspension Trainer is a perfect tool for core work (peer reviewed evidence supporting this advantage), unilateral work (one arm or leg at a time) for balanced fitness development, pulling exercises (integrating the entire posterior chain) and even mobility work. The TRX Duo Trainer’s two anchor-point design provides more stability from the top down, allowing traditional strength and conditioning exercises like horizontal pressing (chest press), vertical pressing (dips) and vertical pulling (pull-ups). The TRX Training Philosophy approaches movement-based training by identifying key Foundational Movements including push, pull, rotate, hinge, squat, lunge and step. While the Suspension Trainer holds down the title as “best pulling” piece of gear, the Duo Trainer is fast becoming the “best pushing” piece of gear and expands the bodyweight opportunities for pulling by making hanging, swinging and pull-ups more accessible to everyone. Far from sibling rivalry, the TRX Duo Trainer and TRX Suspension Trainer coexist.  Our pair of Trainers take bodyweight training to levels not easily accessible before by leveraging the TRX Movement Based Training methodology. This is a case of 1 + 1 = 5, where the sum of these two is much greater than their component parts. 

Learn the in's and out's of progressing and scaling your TRX Suspension Trainer workouts with the TRX Principles of Progression. In the course of your research on TRX Training, you may have seen or read something about “the virtually unlimited scalability of TRX Suspension Training bodyweight exercises.” And unless you just took your TRX Suspension Training Course last week, you may be wondering, “What does this actually mean, and how do I use it in my training?” In essence, it means that almost anyone can use the TRX Suspension Trainer, regardless of his or her level of fitness. The principles governing Suspension Training are simple, easy to adjust and vary greatly, depending on your body position. In the video, TRX Senior Instructor Arthur Hsu demonstrates the three principles of progression you can use to modify the intensity of your workouts and those of your clients. Want to find the right exercise progressions for your fitness level? Take our quick assessment quiz to get a personalized plan that applies these key principles.  TAKE OUR TRAINING QUIZ They are: Vector Resistance PrincipleExercise Shown: TRX Low RowThe Vector Resistance Principle refers to your bodyweight versus your body angle.so The higher your body position from the ground, the easier the exercise. The lower your body position to the ground, the more difficult.  Stability PrincipleExercise Shown: TRX Chest PressThe more points of contact your body has with the ground (one foot or two feet) and the farther apart your stance, the easier an exercise will be.  Pendulum PrincipleExercise Shown: TRX Hamstring CurlThink of the ground directly under the anchor point as neutral. The farther away from neutral (toward you) you are, the harder an exercise will be. The farther past neutral you are, the easier an exercise will be. Apply these three principles to your TRX workouts. You can perform the same workout repeatedly for months at a time and make it progressively more challenging. Or, if you find an exercise to be too difficult, use these principles to make the movement easier.

Check out this intense Guns and Gut Gauntlet from Men's Health, featuring Todd Durkin, Drew Brees and TRX CEO Randy Hetrick. Before taking on their time, try our quick fitness assessment quiz to get a personalized workout plan that'll help you crush challenges like this. Can you beat their time?   TAKE OUR TRAINING QUIZ   For the past seven months, Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, has challenged you to a fitness test every weekend. But this time, he also challenged Pro Bowl quarterback Drew Brees and former Navy Seal Randy Hetrick to try this fearsome four-move circuit that combines grueling upper-body strength moves with lung-busting cardio."It smoked me," said Hetrick, dripping with sweat after he finished the challenge. That's because the circuit includes exercises performed with a TRX training system. Created by Hetrick himself while on the road during one deployment, TRX uses suspension body-weight moves to boost your biceps, blast your triceps, and pump up your entire upper body. Plus, the instability of the TRX forces your core to work harder, increasing the difficulty of the exercises.If that doesn't sound hard enough, Durkin also added single-arm kettlebell swings and a sprint to the mix to test your cardiovascular fitness and torch your gut.Here's how to do it: Grab a stopwatch and time yourself completing the following four exercises in a row.Single-Arm Kettlebell SwingGrab a kettlebell with one hand and assume a shortstop position (quarter squat, hips pushed back, spine in alignment), letting the bell hang in front of you. Swing it between your legs and behind your hips. Now stand and swing it up to eye level while extending your hips and contracting your glutes. Drop back to the starting position; let gravity bring the kettlebell back between your legs. Complete 15 reps with one arm, and then hold the weight with your other hand for 15 reps.TRX Atomic PushupAttach TRX suspension training straps to a secure object. Then place your feet in the straps and assume a pushup position with your hands just wider than shoulder-width apart. Your body should form a straight line from your ankles to your head. Now do a pushup, by bending your elbows and lower your body until your chest nearly touches the floor. Press back up, and without rounding your lower back, pull your knees toward your chest. Reverse the movement back to the starting position. That’s one rep. Do 20.TRX Arm SplitsSecure the TRX to a secure object so the handles hang at waist height when standing. Face the TRX and hold the handles with palms facing down. With your feet hip-width apart, lean back until your arms are fully extended. This is the starting position. Next, pull your body forward toward the anchor point by simultaneously bringing your right arm above your right shoulder and your left hand down by your left leg. Then return to the starting position. That's 1 rep. Do 10 total.30-Second RunHop on a treadmill and run for 30 seconds. Hetrick and Brees ran at a speed of 8.5 mph.Can you keep up with the Pro Bowl quarterback and former Navy Seal? Watch the video above to see Drew Brees and Randy Hetrick complete this weekend's challenge. Brees completed the circuit in 5 minutes and 15 seconds, while Hetrick performed the moves in 5 minutes and 58 seconds.   Want more from Durkin? Get the TRX Performance: Train Like the Pros workout.

    Transformation Blog Series, Part 6 of 7   “TRX allows you to be “all in” physically and emotionally because you can use it anywhere, anytime for any fitness goal. You are on your own journey, embrace your positive results, take every opportunity you can to celebrate your body’s movement and keep your eyes on your next small victory.”   As mentioned in our introductory blog about how to successfully achieve a body transformation, with the exception of identical twins, no two people have the same genetic characteristics and therefore will not respond to movement, diet and changes in their lifestyle at the same pace or with similar results.  Such individual variation between people explains why some individuals show such great improvements after participation in a given program (high responders), whereas other people experience little change after following the same program (low responders). However, don’t allow the fact that you may be a low responder discourage you from ever making changes in your life.   The good news is that even small changes can yield big body transforming results. The key is to identify your strengths and weaknesses, set some specific, realistic goals that are measurable and time-based, and then get “all in” with your training plan.     Here’s how to do just that:   Setting Realistic Goals Any program you embark upon must take into account your individual differences, specific needs and performance abilities. Therefore, you must have realistic goals about your training and make selections that will lend themselves to you meeting these individual needs. One of the obstacles that tend to lead people away from a healthy relationship with exercise is the selection of exercises that aren’t fun, engaging or motivating. Maybe you’re trying to exercise early in the morning, when you are better in the evening. Maybe you’re selecting exercise programs that don’t achieve what you want from your training. Consider the following and see what might be standing in the way of fitting movement into your life: What time of day are you most successful at sticking with exercise? What do you like to do? Do you enjoy workouts in a group or doing it alone?  What are your three favorite body parts and what three would you like to see change?  “It’s how you respond to these challenges that is the deciding factor in whether you achieve your larger goals.”   Once you are able to identify exactly what may be an obstacle, and what you want from your training program, work to figure out how to make positive results happen. Be sure to give yourself credit for even the small steps you take that result in even little changes.  Your commitment to your goal of transformation is to be commended and you should always give yourself grace, honor and gratitude for what you are doing to make changes.      Setting Specific Goals Because training adaptations are specific to the type of training you are performing and to the volume and intensity of the exercises selected, the program you are using must stress the physiological systems that are critical for optimal performance in the given area that you are trying to change. For example, if you desire more strength, you must perform movement in volumes and at intensities that will cause muscular overload, stimulate the need for the muscles to become plastic, meaning they will grow (hypertrophy) as well as adapt to the neural changes associated with improved strength. If you want to improve strength and power, you need to train for strength and power. If you want to lose fat and increase your lean mass, you must train with a metabolic goal in mind. Don’t expect a better cardiorespiratory system if you are training for more strength and neglecting the aerobic component.    The following table is based on the American College of Sports Medicine (ACSM) Guidelines for Increased Strength 1. If strength is a goal for you, this table can guide you in selecting the reps, sets and loads you can apply to your TRX program to achieve strength training goals, with enough flexibility to ensure that your individual needs can be met.      You will notice that the “load” column refers to a prescribed percentage of your 1RM (one repetition maximum). When using your body mass as resistance on the TRX® Suspension Trainer™  the most effective way to manage load is to follow the repetition recommendations in the “volume” column. For example, when training for strength development use a body angle that requires you to reach muscle fatigue in the recommended repetition ranges. Remember to always focus on strict movement standards and do not sacrifice quality for quantity. For more advanced strength athletes using a weight vest is an excellent way to increase intensity once you have maximized body angle.   Get All In As a 30-year veteran fitness trainer, I have seen many people get really excited about starting a training program, only to find that life gets in the way and interferes with their dedication to their new program. The biggest obstacle for most people is time, or a lack thereof. Being really excited for the first few workouts is expected, but once you miss one, you tend to miss another one and then another. Pretty soon you’ve stopped exercising altogether and you’re “all out.” This feeling of guilt tears at us emotionally and can really decrease motivation, making us feel that we have let ourselves down.    “Remember, success is often measured in millimeters, small victories that deserve to be celebrated and that generate positive momentum towards your larger goals.”   Although the small defeats in trying to make a body transformation are not easy, they are likely going to happen at one point or another. It’s how you respond to these challenges that is the deciding factor in whether you achieve your larger goals. This is one of the major reasons why the TRX Suspension Trainer is one of the best tools for achieving a total body transformation. The flexibility it provides makes it a perfect tool for time-crunched individuals looking for that total body transformation because it can deliver quick, efficient workouts that can be fit into your schedule anywhere, anytime. TRX lets you perform exercises anywhere at any time because it is portable, flexible and customizable. Movement selection can be customized to meet your level, skills and abilities exactly, quickly and efficiently.     Remember, success is often measured in millimeters, small victories that deserve to be celebrated and that generate positive momentum towards your larger goals. 2 more reps, 3% less body fat, 1 millimeter less on your waist, etc. Look for your small victories and avoid allowing a missed workout.  You’re running your own race, so someone else’s should not discourage your effort. Your body is unique and responds to exercise thusly. TRX allows you to be “all in” physically and emotionally because you can use it anywhere, anytime for any fitness goal. You are on your own journey, embrace your positive results, take every opportunity you can to celebrate your body’s movement and keep your eyes on your next small victory.   References: 1. Esso, M.  2013.  Resistance Training for Health and Fitness.  AMerican College of Sports Medicine.       Irene Lewis-McCormick M.S is Adjunct Faculty at Drake University, an SCW Fitness Education (SCW) Certification Master Trainer and the Education Director at Octane Fitness. An Orange Theory Fitness coach, she’s a twice published author (Human Kinetics) holding advisory board positions with Diabetic Living and the National Egg Council. Named Top 3 Group Fitness Instructor 2015 by IDEA Health & Fitness, Irene is a RYKA Ambassador and Subject Matter Expert for ACE. Irene presents education for SCW, ACSM, IDEA and NSCA. She is an SCW, TRX, Tabata Bootcamp, Barre Above, JumpSport and Octane Fitness master trainer. Certifications include SCW, ACSM, NSCA, ACE, AFAA & AEA.   Body Transformation Series, Part 1 of 7 Body Transformation Series, Part 2 of 7 Body Transformation Series, Part 3 of 7 Body Transformation Series, Part 4 of 7 Body Transformation Series, Part 5 of 7 Body Transformation Series, Part 6 of 7 Body Transformation Series, Part 7 of 7

We’ve seen it all before—resistance band workouts (not to be confused with our Suspension Trainer™ workouts). Aka, those long stretchy exercise bands. Some are large circular loops. Some are straight flat elastic. And many have built-in handles. There are tons of options and they’re great for all-around training—and even sports rehabilitation or physical therapy—but the ones with handles are usually cumbersome and limited in use, while the non-handle resistance bands aren’t as effective as they could be because they—shocker—hurt the hands so much from the plastic digging into your palms. We created Strength Bands to offer folks a super effective, premium quality resistance band to level up anyone’s fitness from 5-150lbs. However, we’re always thinking beyond the status quo, so we asked ourselves—beyond making a superior product, how do we make resistance band training easier and more effective? THE PROBLEM: RESISTANCE TRAINING COULD BE BETTER Let’s go over a few things we love about Strength Band training and a few things we don’t love as much: WHAT WE LOVE Super portable (like having a whole weight rack, sans the weight) More time under tension means your muscles are constantly working Super versatile—use light bands for physical therapy or muscle activation/warmups; use long bands for sprinter drills, looping it around your waist; use heavy bands for full-body moves like back squats An overall really awesome way to strength train WHAT WE DON’T LOVE Holding the band is super uncomfortable—the plastic pinches and digs into your palms, especially with heavier resistance, making it really difficult to load up with more weight When you can’t load up with more weight, it’s harder to get the most out of your workout moves It’s challenging to get your hand in the right position THE SOLUTION: TRX® BANDIT HANDLE Always the innovator, TRX® founder Randy Hetrick first came up with the idea for a resistance band removable handle that was 1) super familiar and recognizable in design, 2) super comfortable, and 3) arguably the most important—easy to put on and take off (and of course, have it be intuitive to do so). The end result is our all-new product, the TRX BANDIT™ HOW IT’LL REINVENT THE WAY YOU TRAIN  Here’s what makes the TRX BANDIT™ a must-have in your training kit:  Adding a handle opens up a plethora of moves and weights you couldn't achieve before Better comfort, control, and performance More strength, endurance, and mobility moves Instantly recognizable handle design—no strange or clunky designs here Lightweight and small enough to fit in a backpack (or purse) with your Strength Bands Durable materials you can count on  Textured rubber coating so your grip won’t slip Simple lengthwise gap lets you easily snap on a Strength Band or two Once the Strength Band rests inside the handle, it stays put To use it, just make sure the gap faces opposite whichever way you’re using the band Oh and FYI—we have TRX Bandit-specific workouts and getting-started vids on our all-new TRX Training Club℠ app. Signing up is the easiest way to work out with your new Bandit handles.  BACK IT UP–WHAT IS RESISTANCE TRAINING, ANYWAY?  There are so many terms out there in the fitness world, sometimes it’s hard to keep up. Here’s a quick little breakdown for you:  RESISTANCE TRAINING Resistance training is the overarching term that strength training and weight training fall under. At its simplest, it’s just using your bodyweight. It can also be training with a resistance band, free weights or anything where you’re pushing or pulling against something with added resistance. STRENGTH TRAINING Strength training is resistance training with a specific goal in mind—strength. It can be done through free weights like dumbbells and barbells or weight machines or even resistance bands, all with the specific plan of building muscle or mass. WEIGHT TRAINING This is resistance training that uses free weights or weight machines to improve general health and fitness without any clear-cut goal or plans.  Bottom line is—a resistance band (or in our case, a Strength Band) is a GREAT way to do both general resistance training and strength training. One of the best parts of resistance band training in particular is that, unlike traditional weights, it provides resistance throughout the entire course of a move. Translation: it never gets easier. For all the training geeks out there, it’s a super effective way to get more “time under tension,” which leads to greater strength gains faster.   LET’S NOT FORGET THE MANY HEALTH BENEFITS Physical and mental health benefits that can be achieved through resistance training include: Improved muscle strength and tone Maintaining flexibility and balance Weight management and increased muscle-to-fat ratio May help reduce or prevent cognitive decline in older people Greater stamina Help with chronic conditions like arthritis and heart health Pain management Improved mobility and balance Improved posture Decreased risk of injury Increased bone density and strength Reduced risk of osteoporosis Improved sense of wellbeing (like self-confidence, body image, and mood) Improved sleep  Increased self-esteem OH, AND DON’T FORGET... Once you’re up and running, make sure you sign up for TRX Training Club℠ so you can drop into LIVE classes 7 days a week and take your favorite On-Demand workouts anytime, anywhere. Don’t forget to grab our all-in-one training method that makes fitness achievable for anyone, anywhere—our TRX® Suspension Trainer. All the anchor options to set it up right here. 

Golf has become a game of high technology equipment. One often overlooked key piece of equipment is the golfer’s body. Is it stable and strong where it needs to be? Is it mobile and flexible where it has to be? A golfer will always perform better and reduce the risk of injury when properly conditioned. How effecient is your golf training workout? The drive is one of the most intricate skills in all of sports. A powerful swing places a lot of force on the knees, hips, back, shoulders, elbows and wrists. The lower back is often the site of acute and chronic pain for recreational golfers and can be a career ender for professional tour players. One way to both improve performance and reduce the risk of injury is "core" training. Looking to enhance your golf game while protecting your back? Take our quick assessment quiz to get a personalized core training program designed specifically for golfers at your skill and fitness level. The easiest way to think of your core is your body minus your arms and legs. From your hips to your shoulders, that's your core, your power center and your key to performance and longevity. TAKE OUR TRAINING QUIZ Golf is obviously a game that depends on rotation of the body to deliver power from the ground through the core to the club and finally the ball. Most golfers find it surprising that the lower back, or lumbar spine, is not designed for a lot of rotation. However, you continue to see golf exercises that target flexibility and range of motion in the lower spine. The more effective training strategy is to build stability in the lower spine while working to optimize mobility and power in the hips and upper, or thoracic, spine. Low back pain and injury are often a result of movement restrictions in the upper spine and hips. Once movement is limited in these regions, the lower spine is forced to produce rotation in the golf swing. The result is at best reduced distance, accuracy and consistency in shots and at worst, injury. A more effective approach is to train stability in the lumbar spine and mobility in the hips and upper spine. Core strength for golf can be effectively trained from a standing position with exercises that promote lower back stability with hip and upper back mobility. Suspension training is uniquely suited to deliver these qualities. Movements such as the TRX Golf Rotation exploits reflexive core engagement for lower spine  stability allowing proper hip and upper spine movements required for golf. The TRX Balance Lunge and the TRX Lunge both integrate single leg balance and stability with core engagement. The TRX Plank and TRX Side Plank variations train core stability and body alignment. The TRX has become an essential exercise tool for the cutting edge golf performance and injury prevention for coaches, trainers and athletes at all levels. The benefits in flexibility, strength and power are seen almost immediately. Core conditioning is vital for golf, and suspension training is vital for fast and effective core performance. As the TRX Head of Human Performance, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned his doctorate in Exercise Science from the University of New Mexico. Before TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.

  Body Transformation Series, Part 3 of 7   “Changing behavior to include exercise requires more effort than simply opening a bottle and swallowing a few pills. Physical activity is the only medicine that offers many benefits, with no negative side effects.”   Our ancestors were constantly on the move, but in the last century, technology and the build–up of our communities has brought numerous innovations, including the ability to conserve our personal energy and replace it with external power, all conspiring to limit our daily need for physical movement. Less than 10% of Americans meet fitness guidelines, which includes 60-minutes of daily activity, at least 2500 kcal a week. More than 60% of Americans burn less than 1000 calories a week, not meeting the recommended daily physical activity guidelines for health, a mere 30-minutes of moderate-intensity physical activity most days of the week. And of that group, fewer than 20% do so in a way that will bring about improvements in physical fitness. Many sedentary behaviors are now considered to be the norm – a trend that is not helping us start and stick with an exercise program!    The American College of Sports Medicine promotes a campaign called “Exercise is Medicine,” and the evidence is on their side. But changing behavior to include exercise requires more effort than simply opening a bottle and swallowing a few pills. Physical activity is the only medicine that offers many benefits, with no negative side effects. Even though most of us KNOW that physical activity is important for health; that we feel better and are more productive if we start and keep exercising, few are able to escape their environment and self-image to start the regenerative process that daily exercise brings.  So what is standing in your way?    Sallis and Hovell (1990) studied the most common reasons that adults offer for not adopting more physically active lifestyles.  • Not enough time • Inconvenient • Lack self-motivation • Not enjoyable • Boring • Lack confidence in ability  • Fear of being injured, or have been injured • Lack self-management skills such a goal setting, progress monitoring, or a reward process • Lack of encouragement, support or companionship • Do not have safe and convenient park, sidewalks, trails or paths      Go BIG With Change To help you initiate and maintain involvement in enjoyable physical activity, remember that you are in control of your choices. Although small changes can be very effective for some people in making moderate adjustments to physical activity levels and other health behaviors, other research suggests you should “go big.” Moderate changes are hard to monitor and easy to ignore, making a slip back into bad habits more likely. However, big changes in health and exercise behaviors are more likely to yield big results. Set a lofty goal, such as running a marathon, completing a 90-day exercise plan or making significant changes in diet and body weight. Make a major commitment to yourself and see what happens!    Exercise is Perishable Researchers have found that a primary reason people continue to exercise day after day is due to the positive feelings associated with the exertion of exercise. People feel healthier, more physically masterful and more in control of their life when they exercise regularly. Staying on a tight schedule matters because skipping days interferes with motivation and eventually, the health benefits of exercise. At first, skipping just decreases your inspiration. But soon after missing a few days, your endurance is negatively affected. The metabolic benefits of increased caloric expenditure, joint range of motion and other physiological components begin to wane. We start to feel stiff and rigid. Our bodies are designed to move and every movement matters!   “Be persistent and above all, patient with exercise. Only with loyalty and commitment will you be able to sustain the effort over a prolonged period and reach your health and fitness goals.”   Try not to miss more than 2-days in a row if you can help it. Research has demonstrated that although time off can be great for recovery between exercise sessions, more than 2-days off in a row can increase your risk of injury when you return to a more consistent schedule, particularly if the exercise you are performing requires a well-practiced technique.    Why Do You Do It?  Is it to look and feel good, for weight control or to maintain or improve your health? Fitness programs that foster a sense of achievement and satisfaction are more likely to encourage adherence. When we participate in activities that are personally meaningful, make us feel good or help us reach personal goals, the pleasure of participating is enhanced. Even so, not all healthy pleasures are immediately gratifying. You must be willing and able to delay gratification if you are to experience the pleasure and benefits of regular physical activity. Be persistent and above all, patient with exercise. Only with loyalty and commitment will you be able to sustain the effort over a prolonged period and reach your health and fitness goals.      The TRX Suspension trainer makes it EASY to work a consistent routine into your daily schedule because of its portability and ease of use. Challenging and effective programs that improve flexibility, strength, endurance and power can be developed and enhanced using the TRX Suspension Trainer. With so many safe, effective exercise options, there is no excuse not to use it every day in every workout.        Irene Lewis-McCormick M.S is Adjunct Faculty at Drake University, an SCW Fitness Education (SCW) Certification Master Trainer and the Education Director at Octane Fitness. An Orange Theory Fitness coach, she’s a twice published author (Human Kinetics) holding advisory board positions with Diabetic Living and the National Egg Council. Named Top 3 Group Fitness Instructor 2015 by IDEA Health & Fitness, Irene is a RYKA Ambassador and Subject Matter Expert for ACE. Irene presents education for SCW, ACSM, IDEA and NSCA. She is an SCW, TRX, Tabata Bootcamp, Barre Above, JumpSport and Octane Fitness master trainer. Certifications include SCW, ACSM, NSCA, ACE, AFAA & AEA. Body Transformation Series, Part 1 of 7 Body Transformation Series, Part 2 of 7 Body Transformation Series, Part 3 of 7 Body Transformation Series, Part 4 of 7 Body Transformation Series, Part 5 of 7 Body Transformation Series, Part 6 of 7 Body Transformation Series, Part 7 of 7