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Category: Intermediate Fitness Tips

Functional Fitness for Golf Season

Posted on by axavier

With golf season in full swing, we want to help you step up your game with some functional fitness tips. We’ve highlighted a few golf workouts you can try on the XT-900 Functional Trainer to help you get the most out of your training. Targeting different muscle groups can help improve your swing speed, power and accuracy. It can also help improve your overall quality of life by strengthening your full body. With that being said, are you ready for your best swing of 2022?

Functionally Fit Down to the Core

Having a strong and stable core is beneficial for many things in your daily life like running errands, enjoying time with your family, work, fitness, and recreational activities. When it comes to golf specifically, having a great golf game requires proper training and consistency. Regularly training your core along with your upper and lower body, will pave a road for success in the long run. If you would like to gain a firm foundation to drive the ball further, try these functional fitness exercises:

Core Workout

One of the main components of your physical foundation would be your core. Improving your core strength allows you to transfer energy, generate force and protect your low back during movement. When it comes to golf fitness, the condition of your core is especially important to help power your swing.

Tip #1

High-to-low Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

1.   Position pulley above user head height.

2.   Stand two feet away from the machine with your left side towards the pulley. Position feet shoulder-width apart with knees slightly bent.

3.   Grasp the handle with the left hand first, followed by the right hand on top of the left hand.

4.   Pull the handle downward and diagonally across the body until it passes the right thigh. Rotate the entire torso and keep the arms fully extended throughout the movement.

5.   Return to start position. Switch sides after the prescribed number of reps.

*Tip: Remember to rotate shoulders and not just the arms. Note the weight distribution from one leg to the other during the exercise.

Muscles worked: abdominals, obliques.

Bonus benefit: Helps improve thoracic spine mobility.

Tip #2

Low-to-high Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

Repeat the instructions above, excluding step #1.

Upper and Lower Body Workout

For your golf swing to be powerful yet controlled, the smaller stabilizing muscles need to be working in sync with the larger force-producing ones. The following two functional exercises will train your balance and target stabilizer muscles from head to toe, as well as the small muscles in the foot and ankle.

Tip #3

Single-leg Pallof Figure 8

Perform three sets of 12 “figure 8”.

1.   Position the pulley at approximately chest height.

2.   Stand with your right side 2-3ft away from the pulley.

3.   Grasp handle with the right hand first, followed by the left hand on top of the right hand. Extend your arms forward at chest level with your hips and shoulders squared.

4.   With arms fully extended and standing on the right leg only, draw a “figure 8”.

5.   Remember to keep the torso and hips stable. Switch sides after the prescribed number of reps.

*Tip: Remember to keep the core engaged to prevent any rotation from occurring. You will also feel your hip rotators working hard to maintain balance and stability.

Muscles worked: Obliques, abdominals, hip rotators.

Tip #4

Single-arm/Single Leg Reverse Fly

Perform three sets of 12 reps.

1.   Position the pulley at the lowest position.

2.   Stand with your right side 2-3ft away from the pulley.

3.   Grasp the handle with your left hand, and stand on your right leg only.

4.   Hinging forward with your torso at a 30-45 degree angle, perform a reverse fly as shown.

5.   Switch sides after completing the set.

Muscles worked: Hip rotators, core, posterior deltoid, mid and lower traps, and rhomboids.

Stretch

The best way to cool down from these great exercises is with some stretching. You can use the TRUE Stretch Golf to help aid in recovery, reduce your risk of injury and increase mobility.

TRUE Stretch Golf functional fitness workout guide

TRUE At-Home Workouts

Posted on by NWV

#TRUEHomeWorkoutTips

We want to you in light of the COVID-19 outbreak. Our new at-home trainer tip series was created to support you in your home fitness.

Our new at-home trainer tips series will offer exercises that require no equipment that you can try at home. If you’re looking to mix it up, you can also add in some treadmill or elliptical exercises if available!

We want to hear from you! Let us know what trainer tips you want to see next on our Facebook or Instagram!

Check out our At-Home Workout Series here.

How to maintain your exercise motivation

Posted on by Angie Tinsley

With the busy schedules we all have to maintain, by the end of the day, we’re usually exhausted. Working out is the last thing we’re thinking about. However, there are simple ways to keep up your motivation and jump on those stationary bikes or fitness treadmills to fit in a workout.

Turn to social media
If you’re struggling to find a reason to workout, fire up Instagram. The platform is filled with motivational quotes, quick workouts and before and after pictures of people who have had success with exercise. Seeing someone in good shape can give you the inspiration you need to get up and get moving. Try searching for a role model of yours on Instagram that, in your eyes, has the perfect body. That image will stick with you and give you constant motivation to reach your goals.

Have your workout materials ready
Sometimes, the most exhausting part of working out is actually getting everything ready. If you plan to sneak in a morning workout, have your clothes and accessories packed and ready to go to the gym. This way, you can just grab everything and go!

Kick out negative thoughts
Thoughts like, “this workout won’t make a difference anyway” or “I never workout well in the morning” can really halt your motivation. Try turning these thoughts around. Instead, try saying or thinking something along the lines of “this workout is a step in the right direction.”

Greg Dale, professor of Sport Psychology and Sport Ethics, told Runner’s World, “It’s important to acknowledge negative thoughts, then to rationalize them with thoughts that are positive, truthful, and relevant to you.”

Grab a friend
Having a buddy to always workout with is one of the best ways to get yourself moving. Chances are, one of the friends is going to hold the other one accountable. You’re much less likely to skip a workout if you have someone encouraging you to workout with them. Having someone there with you can also make exercising more fun!

Explore what works best
Maybe you discover you workout best in the mornings or when you’re listening to music. Either way, find what keeps you motivated, and stick to it.

“Find out what works, then feed it,” sports psychologist Alison Arnold told Runner’s World. “Once you figure out which positive thoughts fuel your best performance, feed them with breathing, music and continued positive self-talk.”

3 Reasons To Incorporate Meditation With Your Exercise Routine

Posted on by Angie Tinsley

When performed separately, both meditation and exercise are known to have numerous advantages for your overall health and wellness. Just as physical activity and exercise is excellent for your overall well-being, so is daily meditation and mindfulness.

But these practices are even more beneficial when they are combined together. Regular meditation and exercise together are proven to boost your mental and physical health, promote motivation and productivity and improve performance in all aspects of life.

What Is Meditation?

Meditation is a simple practice that focuses on helping reduce stress and anxiety, becoming mindful of our physical and mental health, and gaining awareness of lives.

Mediation can be anything from a 60 minute structured yoga session to simply placing a hand over your heart and taking a couple deep conscious breaths. As long as you are focusing inward and being mindful of your breathing, you can meditate in any position you desire, be it sitting, standing or lying down. Sessions can be as long as you need them, be it 30 seconds or an hour.

Meditating Makes Your Workouts More Productive

Meditation before exercise prepares you for your workout by clearing your mind and de-stressing your body. A clear mind at the start of a workout helps you stay focused and driven throughout the exercise.

Whether we are conscious of it or not, stress tends to build up in our bodies throughout our day to day routines. A body that is tense from prolonged stress is unable to act to its fullest physical potential during a workout. However, a body that is relaxed and stress free is more capable of higher physical performance.

When you meditate right before an exercise you are able to release a lot of tension in your body, allowing you to start your workout from a clean slate and a clear mind. This will make you more likely to reach your workout goals and you could potentially go above and beyond your intended limits!

Meditation after exercise has similar effects, and acts as a cool down for your mind and body. Meditating just after finishing a high intensity physical exercise helps your mind reflect on the work you just performed and it gives your body a moment to breathe and recover before you tackle the rest of your day. This recovery period of meditation also creates that clean slate feeling before starting your next activity of the day.

Combining Meditation & Exercise Is More Effective At Fighting Depression & Anxiety

According to a study published in Translational Psychiatry in 2016, when done together, meditation and exercise are more effective at combating negative thoughts, and therefore reduce feelings of anxiety and depression.

The combination of these healthful practices is a known remedy for all types of individuals, both clinically depressed and non-depressed. When used in tandem with treatments such as doctor-prescribed medications and therapy sessions, regular exercise and meditation has been shown to ease symptoms of depression and anxiety.

The key to success behind this approach depends on where you are focusing your thoughts and your energy. Both meditation and exercise require a deep and intentional focus on breathing and movement.

This internal shift in your center of attention keeps your thoughts from drifting to the past or the future and helps you stay present in the current moment which is either the movement of the exercise or the stillness of the meditation.

Synergizing Meditation & Exercise Enhances Brain Activity & Improves Neural Function.

That’s right, practicing meditation with your workout is a major brain exercise too! The Journal of Complementary and Integrative Medicine published a study in 2014 showed that the combined mental exertion that both meditation and physical exercise requires helps the human brain to increase its cognitive abilities.

This allows us to strengthen our memories, become better planners and goal setters and successfully execute those plans and goals. And as many are aware, a successful execution commonly leads to achievement.

So there you have it! Synchronizing your mental and physical exercises will help lead you to achieve your goals.

Make Meditation A Regular Fixture In Your Routine

Combined exercise and meditation provides astronomical full body benefits, from mental and physical health benefits. Even though meditation sounds like a simple practice, it can be difficult at times to keep a clear mind, especially if you are new to mindfulness practices.

The best way to reap the most benefit from this combined approach is to make it a lifestyle. If you need help getting started or sticking to a routine there are many guided meditation apps available that will help you get used to the practice and set a schedule. The best time to start combining these practices is now!

See for yourself how a happy mind and a happy body can work wonders in your life!

Up Next: Daily Activities To Improve Your Overall Health

Adapting Workouts Based on Your Metabolism

Posted on by Angie Tinsley

In order to determine how one should adapt their workouts based on their metabolism, it is important to understand what metabolism is.

Metabolism is the net caloric expenditure or surplus of all reactions in the body, both catabolic (caloric deficit) and anabolic (caloric surplus). Your metabolism is generally dictated by: Continue reading “Adapting Workouts Based on Your Metabolism”

The Most Efficient Body Workout? A Total Body Workout

Posted on by Angie Tinsley

Most would agree that everyone wants to get the most out of their time when they are at the gym. To get the “biggest bang for their buck”, if you will. In order to make the most of your gym session, total body workouts are the best option for almost all trainees.

Why Stress The Entire Body In One Session?

Most people share one common goal when exercising: To lose weight. However, there are other fitness goals other than losing weight that people set for themselves. For example, some may start out wanting to lose weight but then modify that goal to include improving body composition, strength, and improving your stamina or endurance.

All of these examples show why it is important to stress the body as a whole unit, not just by individual muscle groups or areas. By working the entire body, you can stress each major muscle area and still recover in time to do it over again. Exercising in this fashion creates a large metabolic deficit to recover from, therefore, making you burn more calories, get stronger, leaner and continue to improve your overall body condition.

Anyone Can Do A Total Body Workout!

A large part of the importance of total body workouts is to emphasize that anyone can do it. Runners should do more strength training and strength trainees should also do more cardio. If you aren’t a runner or a strength trainer and are just focusing on having a healthy body, total body workouts are still beneficial because you are getting a well-rounded workout that incorporates all types of training.

Runners Need Strength

As a runner, if the majority of your training consists of running then you are neglecting the fundamental need of your musculature. Running helps your aerobic conditioning, and if you keep pushing your aerobic system without increasing your strength you are more likely to succumb to an injury.

I recommend that runners should spend at least two days a week incorporating strength training into their workout, making sets of exercises consist of about five repetitions. Make sure to do compound lifts and movements that are heavy, but relative to your ability, and that those lifts stress a lot of muscle mass. For example, squats, deadlifts, bench press, chin-ups or any combination of, are all great types of lifts.

Weight Lifters Need Cardio

Many strength athletes who are interested in gaining muscle mass or getting stronger will train around the five to 15 reps and are likely already doing some of the compound lifts recommended for runners. However, this is mostly anaerobic activity and neglects the aerobic pathway for the majority of their training.

If you focus on gaining muscle and becoming stronger, just remember that strength takes longer to increase than just body conditioning and you will progress pretty fast on the aerobic scale. So, for those who primarily focus on weight training and not cardio, work in more cardio to get an entire total body workout in. Spend about one to two days a week doing low stress conditioning for 20 to 40 minutes doing things like biking, the elliptical, running or other cardio.

A Well-Rounded Workout is a Win

Also, do not forget the importance of stretching, which is applicable to any type of workout—not just a total body workout regimen. The less mobile you are the more work you will need to put in by doing pre and post workout stretching, whereas the more mobile you are the less work you will need to put in, post workout stretching. Stretching before and after a workout is a great warm-up and cool-down and will help prevent any injury during exercise.

Total body training can help any trainee be more efficient with their time at the gym and get a bigger return on their investment. Total body workouts target every muscle in the body in one session, and there is a variety of exercises you can do to change it up each day and still work the whole body. By working all of the major muscle groups, you will be able to reach your fitness goals faster with every workout.

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Fuel Your Body: Importance of Eating After a Workout

Posted on by Angie Tinsley

It happens to us all: You finish a great workout and immediately start thinking about what you are going to have as a reward meal. While deep down we know we shouldn’t think about a post-workout meal as a reward, we do it anyway, likely because most of us do not know the logical importance of a healthy post workout meal. Continue reading “Fuel Your Body: Importance of Eating After a Workout”

How to Create Your Own Fitness Challenge

Posted on by Angie Tinsley

Starting a fitness challenge can be a great way to hold yourself accountable for your fitness actions. By including others like friends, coworkers, neighbors or family, the process is typically much more fun to go through and builds camaraderie.

Whether borrowing an idea from an already-existing challenge (like starting your own “Biggest Loser” contest) or setting one up with your own rules and regulations, consider these tips to ensure it goes as smooth as possible: Continue reading “How to Create Your Own Fitness Challenge”

Man’s Best Workout Partner: Working Out With Your Dog

Posted on by Angie Tinsley

Exercising with pets can be a great way to kill two birds with one stone: you get in your exercise and your pet is also getting exercise and socialization. Dogs will especially hold you accountable because they thrive off of routine and always love and remember recurring time spent with you. Do you ever notice that like clockwork your dog is grabbing their leash or waiting by the door anticipating for their usual exercise?

Though sometimes we might be lazy or maybe have talked ourselves out of going for a run that morning and hitting snooze a couple of times, your pet’s energy is contagious and they are ready to get out of bed or off of the couch and get their run in. Continue reading “Man’s Best Workout Partner: Working Out With Your Dog”