How to Transform Your Body Using the TRX Suspension Trainer - Body Transformation Blog Series - Part 1
At TRX, we are obsessed with empowering our fans to “pursue their better.” This is a blog series that will provide an in-depth exploration/explanation of how ANYONE can achieve a body transformation if they desire to. When making the decision to undergo a large-scale change to your body composition, you should always consult a medical professional for guidance before getting started.
The tips in this series are applicable to all kinds of body transformations whether that’s helping those who want to lose weight, gain muscle, get lean or sculpt a specific section or their body. In blog #1, we’ll provide an overview of the tenants of body transformation that will be discussed in detail as we move through the tips for transformation.
Stay tuned for more information. We encourage all who read this to share your tips with the TRX community and empower each other with positive encouragement across our social channels. Your pursuit of better inspires us all.
You’ve seen transformation success stories at every turn. People dropping 200 pounds or gaining 20 pounds of muscle, looking completely different from their previous physical appearance, or simply moving better and being able to enjoy life, and raving about the extra energy they have, how great they feel, the new mindset they’ve gained, etc.
Why can’t that be you? It CAN be you.
Whether you’re looking to drop weight, tone up or even bulk up, or to be able to enjoy your favorite activities again, all transformations start with a decision, a mental paradigm shift of taking ownership and embracing your vision as something that is attainable through a series of small victories that you can and WILL win. If you are looking for a change that transcends your life, the best time to consider what you want to change and how you are going to do it is always now. Remember, doing what you have been doing and expecting a different result won’t work. Here are the tenants of how to achieve the changes you are looking for in your endless pursuit of better.
#1 - The Principle of Individuality
It is critical you realize that except for 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. This is important because you must have realistic goals and give yourself credit for any change that is a result of your commitment to your goal of transformation. Give yourself some grace and always show yourself gratitude for what you are doing to make changes. 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 don’t compare your wins to other people’s progress. You are on your own journey, embrace your positive results and keep your eyes on your next small victory instead of someone else’s.
#2 Nutrition and Diet
Realize that nutrition and diet play a HUGE role in a complete body transformation. We will explore important diet and nutritional considerations and techniques to be successful later.
#3 Mix Up Your Training
Maintaining variety in your training routine is a key to enhancing your performance. Staying committed to daily movement is essential for the body, mind and spirit, but selecting the right exercises at the right time is also critical for long term transformational success. As we explore the importance of understanding the five components of fitness, I’ll share some easy-to-implement exercise techniques using the TRX Suspension Trainer, which will offer you tremendous variety in your transformational program. We will explore periodization training, or progressive movement selection over time. This technique will allow you to progress at your own pace, with significant opportunity for success that will keep you engaged mentally and challenged physically. The TRX suspension trainer is a perfect tool for a total body transformation because it is portable, allowing you to take it anywhere, so no excuses. It is highly adaptable and extremely individual to any fitness goal, no matter who you are.
(After photos of TRX users Tara Burgess and Todd Kroll - See above for the before phots)
#4 Sleep, Rest, Recovery
The balance needed to experience training adaptations (progress) while avoiding excessive overload, inadequate recovery and even injury is tricky. The underlying causes are often a complex combination of emotional and physiological factors with training deficiencies creeping in that are highly individual, sometimes making it difficult to recognize. Most symptoms are identified only after they start, and physical function may already be suffering. Overtraining without ample time between workout rest and long-term recovery, coupled with inadequate sleep results in decreased performance capacity, burnout and injury. We will explore the signs and symptoms of overtraining, including several strategies to create your own sleep sanctuary to facilitate both short and long term recovery.
#5 The Importance of Routine
Routines help mold healthy habits and healthy habits are a catalyst for large-scale changes in how someone looks and feels when achieved. Creating realistic and consistent training, eating, hydration and sleeping routines are critical to achieving the fitness and health benefits you have or are working so hard for. The “use it or lose it” concept could not be more true, as detraining can occur in as little as 2-weeks of inactivity. Complete inactivity will decrease physiological function and performance quickly, as demonstrated in research with athletes who have been forced to halt training due to injury. For these reasons, a balance between training and recovery is necessary to avoid burnout and injury. Understanding the importance of progressive overload will enhance your ability to maintain a consistent routine that will keep you engaged and motivated to stick with while avoiding negative overtraining side effects. Several strategies exist to help build a healthy routine, and we will explore these training options in order to provide you with the essential tools to achieve the transformation you’re striving the achieve.
In future blog posts, I will isolate one element at a time and elaborate on strategies and tips on the given topic that will help create overload and promote change that is effective and progressive. Stay tuned and send us your comments and questions on Facebook!
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.