TRX Workout with Cari Ham

This is Workout # 8 where Cari Ham guides me through another great full body workout using the TRX which helps perform challenging, diverse, and functional exercises in order to build strength, balance and posture. This circuit workout consists of the following exercises:

1. TRX Side Lunge- 10 repetitions per side

2. TRX Push Up with Feet in Straps- 10 repetitions per side

3. Single Leg TRX Lunge- 10 repetitions per side

4. TRX Tucks- 10 repetitions

5. TRX T- 10 repetitions

In order to maximize benefits from this workout, be sure to:

1. Complete 2-3 sets of each exercise

2. Move through the exercises in a circuit training format (perform one right after the other without rest in between)

3. Practice the exercises regularly.



To learn more about training with the TRX, check out Fitness on the Run.

TRX Suspension Training...Workout 1

The TRX Suspension Trainer takes in-home fitness to another level. It is the latest fitness craze that has trainers, athletes and everyday people up in arms...and legs! In this video, which is the first in a series of three, Cari Ham has me doing squats, pushups, rows, hamstring curls and a "W". The TRX is challenging yet simple in concept, adding a fresh and creative element to fitness.

Chocolate Almond Green Smoothie

Here is perfect dessert smoothie or one to make when you are in the mood for a treat that won't wreak havoc on your health, but is actually health-promoting. It is a sweet smoothie that can be made more or less sweet by adjusting the ingredients. Play with it until you find your favorite ratios. Here is my favorite way to make the Chocolate Almond Green Smoothie:

Blend the following ingredients together:

2-4 cups spinach, washed

1/2 cup natural almond butter (no added ingredients besides almonds ideally)

1 cup frozen chunks of banana (this is the key to success with green smoothies...Take bananas at their perfect state of ripeness that you prefer, peel them, divide them into pieces and freeze them in a freezer bag. They increase the sweetness, remove any bitterness from the greens, and enhance the frosty and creamy texture.)

2 Tbsp raw cacao nibs (optional)

2 cups ice

4 cups chocolate almond milk

This will serve 2-4 people, depending on their appetite.

Cheers!

Quirky Quinoa

I love quinoa. It is a supergrain that is versatile, delicious, and easy to use. Quinoa is an ancient grain that was once considered gold by the Incas because of its superior nutrient value. It is a complete protein (rare in the plant world for a single food) and, specifically, it is high in lysine, an amino acid that is less common in grains. Quinoa is also high in minerals such as manganese, magnesium, iron and phosphorus as well as fiber. Truly one of nature's superfood.

Jon and Cari Ham had come up with this recipe and I was eager to try it. Overall the recipe is low in calories, but very high in protein, fiber, vitamins and minerals. In other words, it meets my criteria for a perfect meal, where there is a lot of nutritional buck!

Here is the recipe:

1/2 cup rinsed quinoa

1 can chopped tomatoes with sauce

1-2 serrano peppers, chopped

1 can garbanzo beans, rinsed

Add this to 1.5 cups boiling water. Let simmer for 10-12 minutes. Then add the following:

1 cup pre-cooked rice

tsp minced garlic

1 green and 1 red bell peppers (or 2 of one color), chopped

1 cup chopped broccoli

Let simmer for another 10 minutes, before the vegetables get soft. Add hot sauce if you desire some extra heat.

Plate it and enjoy. Serves 2 hungry or 4 not-so hungry. Enjoy!

Workout 6: Swiss Ball & Dumbbell Challenge

This workout is the last in the series utilizing a Swiss Ball and dumbbells. It is the most challenging of the three and it builds upon the previous two: workout 4 and workout 5 with Cari Ham from Fitness on the Run. The five exercises Cari taught and I performed were the following:

1. Ball Bench Press (feels good on entire body)

2. Ball 1-Arm Row (fun with a good balance challenge)

3. Ball 1-Leg Hamstring Curl (nice for the tushy and back of the legs)

4. Ball Prone Shoulder Press (hated this one...but great for the posture)

5. Ball Single-Leg Split Squat (total klutz with this one...talk about a tough balancing act!)

Similar to all of our simple, but challenging workouts, it is necessary to perform 15 reps of each of the five exercises. Then, without a break, repeat the series three times. This provides a cardiovascular benefit along with the musculoskeletal advantages of performing resistance exercises.

Enjoy! This one really is a great, full-body workout!

In-Home Workout with a Swiss Ball and Cari Ham

Well, Cari Ham did it again! She gave me a great workout in just a few minutes and using only my own body weight and the challenge of a Swiss Ball. If this series of five exercises is performed without rest 2-3 times straight, it is a cardio and strength workout in one. The best news is that you don't have to leave the house or have any fancy equipment.

Workout #2 in the No-Equipment Necessary Series with Cari Ham

Here it is! The second in-home workout with Personal Trainer Cari Ham from Fitness on the Run. She makes exercising in the home simple and fun. The program is 5 exercises done in a circuit fashion (doing one set of each exercise in succession and then repeating the whole series 2-3 times) which maintains an elevated heartrate. Thus, you get a cardiovascular workout at the same time you are strengthening your muscles.

Working Out with Fitness on the Run!

I had such a post-New Year's treat yesterday! Cari Ham, from Fitness on the Run, gave me a fantastic workout that I can do at home with absolutely no equipment. It was simple, fun and worked every body part in just a few short minutes. I can't wait to get trained by Cari, the super-trainer, again!

Jon Ham interview with Me!

My Interview with Jon Ham