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TRX Training

Mike MacDonald

What is a TRX?

From TRX.com

Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

Some of my favourites exercises to do with a TRX are TRX rows and TRX push-up. They are easily modified to fit your level or fitness depending on where you place your feet on the ground. They also cause no sheer force on the spine while producing minimal compression load, the bottom line is they are both very back friendly exercises and can be done in the gym attached to a squat rack or in-home using the door attachment.

Who should use a TRX?

TRX or suspension trainers are great for beginners starting their fitness journey who are intimidated by a gym atmosphere. You can get a complete full-body workout without leaving the comfort of your home with a TRX or another suspension training system. I personally incorporate TRX rows and push-ups in my workout plan and have the majority of my personal training clients in Toronto use a variation of a push and a pull on the TRX depending on their fitness level. Check out @macdonaldfitness on instagram for some free videos on how to use a TRX. Along with all four branches of the military, professional athletes from the NBA, UFC, NFL integrate TRX’s into their workout programs.

Where can I use a TRX?

Just about anywhere! You can attach them to just about any doorway and if you don’t have a doorway that is suitable, go outside and look for monkey bars. If your local gym does not have a TRX you can easily carry one and attach it to a squat rack or a pull-up bar.

Check out the link below to purchase a TRX

BUY TRX TRAINER HERE2030RPL_large

Top 10 ways to be active in Toronto

Mike MacDonald

If you’re looking to be active in Toronto, there are plenty of options available to you. Toronto is a vibrant city with numerous opportunities for physical activities. Here are some ways to be active in Toronto:

  1. Explore Toronto’s Parks: Toronto is home to many beautiful parks and green spaces. You can go for a jog, bike ride, or simply take a leisurely walk in places like High Park, Trinity Bellwoods Park, or the Toronto Islands.
  2. Join Sports Leagues: Toronto has a wide range of sports leagues for people of all ages and skill levels. Whether you’re interested in soccer, basketball, hockey, or any other sport, you can find recreational or competitive leagues to join.
  3. Try Water Activities: Being located on the shores of Lake Ontario, Toronto offers various water-based activities. You can go kayaking, canoeing, or paddleboarding along the lakefront or in the city’s numerous rivers and waterways.
  4. Join Fitness Classes and Gyms: Toronto has a thriving fitness scene with plenty of gyms and fitness studios offering a variety of classes. From yoga and Pilates to kickboxing and CrossFit, you can find a class that suits your interests and fitness goals.
  5. Participate in Community Events: Keep an eye out for community events such as charity walks, runs, or cycling events. These events provide an opportunity to be active while also supporting a cause.
  6. Bike or Rollerblade: Toronto has an extensive network of bike lanes and paths, making it a bike-friendly city. You can rent a bike or bring your own to explore the city’s neighborhoods and waterfront. Rollerblading is also a popular activity along the Martin Goodman Trail.
  7. Join a Running Group: If you enjoy running, consider joining a running group. Toronto has several clubs and organizations that organize regular group runs for all levels of runners. It’s a great way to meet like-minded individuals and stay motivated.
  8. Take Advantage of Winter Activities: Toronto’s winters offer opportunities for outdoor activities such as ice skating, skiing, snowboarding, and snowshoeing. You can visit local outdoor rinks or head to nearby ski resorts for winter sports.
  9. Attend Fitness Events and Festivals: Toronto hosts various fitness events and festivals throughout the year, such as yoga festivals, dance workshops, and outdoor fitness classes. These events often offer a range of activities to participate in and provide a fun and energetic atmosphere.
  10. Use the City’s Recreation Facilities: Toronto has a network of community centers and recreation facilities that offer fitness classes, swimming pools, sports courts, and other amenities. You can check your local community center for activities and programs available in your neighborhood.

Affordable Personal Training in Toronto: Achieve Your Fitness Goals Without Breaking the Bank

Mike MacDonald

Introduction: When it comes to personal fitness goals, having a qualified personal trainer can make all the difference. However, finding affordable personal training in a bustling city like Toronto can be a daunting task. The good news is that there are several options available that provide quality training without straining your budget. In this article, we’ll explore the benefits of affordable personal training in Toronto and how it can help you achieve your fitness goals.

  1. Access to Expert Guidance: Affordable personal training in Toronto doesn’t mean compromising on quality. Many trainers in the city offer their services at reasonable rates without compromising on their expertise. These trainers are certified professionals who have the knowledge and experience to tailor workouts and nutrition plans to meet your specific needs. With their guidance, you can avoid common mistakes, maximize your workout efficiency, and make progress faster.
  2. Customized Workouts for Optimal Results: Affordable personal training in Toronto focuses on creating personalized workout programs tailored to your goals, fitness level, and preferences. Rather than following generic workout routines, a personal trainer will assess your strengths, weaknesses, and any specific requirements. This customization ensures that you are performing exercises correctly and targeting the right muscle groups, ultimately leading to better results in a shorter time.
  3. Motivation and Accountability: One of the main advantages of personal training is the accountability it provides. Affordable personal trainers in Toronto act as your fitness partners, offering motivation and support throughout your journey. They keep you accountable, ensuring that you show up for your sessions and push yourself to reach your full potential. This level of guidance and encouragement can make a significant difference in staying consistent and achieving your fitness goals.
  4. Cost-Effective Training Options: Many affordable personal training options are available in Toronto that cater to different budgets. Some trainers offer discounted rates for package deals or small group sessions, allowing you to share the cost with others. Additionally, some trainers may offer online coaching or virtual training, which often comes at a lower price compared to in-person sessions. Exploring these cost-effective options can help you find a personal training solution that suits your budget.
  5. Flexible Scheduling: Toronto is a bustling city, and finding time for personal fitness can be a challenge. However, affordable personal training often comes with flexible scheduling options. Many trainers understand the demands of a busy lifestyle and are willing to work around your availability. Whether you prefer early morning sessions, lunch breaks, or evenings, you can find a trainer who can accommodate your schedule.

Conclusion: Affordable personal training in Toronto offers a range of benefits, including expert guidance, customized workouts, motivation, accountability, and cost-effective options. With the help of a skilled personal trainer, you can achieve your fitness goals without straining your budget. So, take the first step towards a healthier lifestyle and explore the affordable personal training options available in Toronto. Start your fitness journey today and experience the transformative power of personalized training.

Unleash Your Fitness Potential with the Best Personal Trainer in Toronto

Mike MacDonald

In today’s fast-paced world, staying fit and healthy has become more important than ever. And when it comes to achieving your fitness goals, having a personal trainer by your side can make all the difference. If you’re in Toronto and searching for a top-notch personal trainer who can help you unlock your full fitness potential, look no further! In this article, we’ll introduce you to the benefits of working with a personal trainer in Toronto and why choosing the best is essential.

  1. Personalized Fitness Programs:

One of the significant advantages of hiring a personal trainer in Toronto is the tailored fitness programs they provide. Your personal trainer will assess your current fitness level, understand your goals, and design a customized workout plan specifically for you. Whether you’re aiming for weight loss, muscle gain, or overall fitness improvement, their expertise will ensure that your workouts are effective, efficient, and aligned with your individual needs.

  1. Expert Guidance and Support:

Working with a personal trainer means you’ll have a qualified fitness professional guiding and supporting you throughout your fitness journey. They have the knowledge and experience to demonstrate proper exercise techniques, provide feedback on your form, and correct any mistakes, reducing the risk of injuries. Moreover, personal trainers offer motivation and accountability, helping you stay committed and on track even when the going gets tough.

  1. Goal Setting and Progress Tracking:

Setting realistic and achievable fitness goals is vital for your success, and a personal trainer excels in this area. They will help you establish clear objectives and break them down into manageable milestones. By monitoring your progress and adjusting your workouts accordingly, they ensure that you stay motivated and make continuous advancements towards your goals. With a personal trainer, you’ll always have someone who celebrates your achievements and keeps you focused on the bigger picture.

  1. Nutrition and Lifestyle Guidance:

Fitness isn’t just about exercise; it’s also about adopting a healthy lifestyle, including proper nutrition. A reputable personal trainer understands the significant role of nutrition in achieving optimal results. They can offer valuable guidance on balanced eating, portion control, and making healthier food choices that align with your goals. By combining exercise with a well-rounded lifestyle approach, your personal trainer will maximize your chances of long-term success.

  1. Adaptability and Variety:

As your fitness journey progresses, your needs and preferences may change. The best personal trainers in Toronto recognize this and are skilled at adapting their programs to accommodate these changes. They can introduce new exercises, training techniques, or equipment to keep your workouts fresh, engaging, and challenging. This versatility ensures that you never plateau and continue to experience consistent improvements in your fitness levels.

Conclusion:

When it comes to achieving your fitness goals, a personal trainer can be your ultimate ally. In Toronto, the options are plentiful, but choosing the best personal trainer is crucial. With their personalized approach, expert guidance, and ongoing support, they will empower you to reach new heights in your fitness journey. Take the step towards a healthier and fitter you by investing in a personal trainer who understands your needs and is dedicated to helping you succeed in Toronto. Get ready to unleash your fitness potential and embrace a life of wellness.

A Mini-band circuit for a Tremendous Glute Pump.

Mike MacDonald

If you are an office worker or sit most of the day on your butt stays in a position that is slightly stretched, when a muscle is in a stretched position it shuts off allowing for a greater range of motion. If you spend most of the day in a position where your glutes are shut off then you should incorporate exercises to turn the glutes back on. I recommend training your glutes three times per week. I like to use this circuit in-between the warm up and actual workout with my clients here in Toronto. The only piece of equipment you need is a mini-band so you could do these exercises just about anywhere.

The circuit;

  1. Glute Bridges with mini band at the knees
  2. Monster walks with mini band at the feet
  3. Sumo walks with mini band at the feet

Pick reps and sets based on your current fitness level. Build up from your baseline every two weeks. Monster walks and sumo walks should be measured in distance.

According to a study by Ed Cambridge,  the best placement for the mini bands if you are looking to active the gluteus maximus muscle is around the feet as shown here:

IMG_20180312_151506_BURST001_COVER_resized_20180312_040920659

Reference:

https://www.sciencedirect.com/science/article/pii/S0268003312000460

The Daily “Big 3” Exercises for Reducing Back Pain

Mike MacDonald

Continue reading “The Daily “Big 3” Exercises for Reducing Back Pain” →

The Single Dumbbell Workout

Mike MacDonald

This is a great workout when you are short on time.  All that you need to do this workout is a single dumbbell or kettlebell that is heavy enough to challenge you for 10 lunges.

Warm Up

Foam Rolling

Supine Glute Bridges 3-5 10 second holds

Lateral Walks with bands

Wall Slides

Goblet Squats

Band pull aparts

*this should take 5-10 minutes to complete*

Repeat the Following Circuit 3-4 Times with 60-120 seconds of rest between each circuit.

1A Reverse goblet lunges 10 reps each side

1B Push ups 15-20 reps

1C Single leg deadlift 10 reps each side

1D One arm bent over row 10-15 reps

Optional Finisher

Dumbbell/Kettlebell Swings 30-50 Reps

 

 

 

 

Beginner Core Workout Routine

Mike MacDonald

Stuart McGill’s “Big Three” consists of the curl-up, side plank and bird-dog exercise. All three exercised work on building endurance in the core while putting the spine under a safe amount of stress. For beginners the first step should be to enhance endurance in the core before increasing strength.

Exercises such as supermans, back extensions, sit-ups, leg raises put over 2500 N of compression on the spine. Any exercise that is greater than 2500 N of compression on the spine puts you at risk of herniating a disk.

Reverse Pyramid Rep Scheme to build true endurance. Hold each position for 8-10 seconds long.

Curl-ups- 5 reps, 4 reps, 3 reps

Side Planks- 5 reps each side, 4 reps each side, 3 reps each side

Bird-dogs- 5 reps each side, 4 reps each side, 3 reps each side

Once you have mastered this volume of exercise you can add more reps to the pyramid but don’t increase the duration each repetition.

To see the proper form of the exercises listed watch the youtube video below:

Resoucres

Ultimate Back Fitness and Performance by Stuart McGill