Blog

The TRX Squat--A Great Full Body Exercise for Building an Amazing Butt

03/26/2012 07:32:00

For those of us who can remember the late 80s and early 90s, it was a time when the fashion and entertainment industry shunned women with curvaceous rear ends. Not everyone, but main street television advised against a large derriere passing it off as fat...and I don't mean PHAT! If you had a figure like that you got limited air time--like B-roll footage, you know the kind with no audio. To top it off, if you did have that jaw dropping derriere they probably shot your video from the waist up.

Fast forward to the year 1997. A hot young Puerto Rican girl from the South Bronx burst onto the scene with an amazing body and possibly the most beautiful derriere I have ever seen. I'll take that back, there were several young ladies in my old neighborhood that had the same physical qualities just not as marketable. Jennifer Lopez was talented, articulate, driven, and she possessed those star-like qualities one would expect from a first class dancer, singer, and actress. She opened the door for other females with similar body types. In fact, her figure was so powerful that if I may, I would like to borrow a verse from the old Sir Mix-A-Lot song Baby Got Back, "even white boys got to shout, baby got back".

Today women are celebrated for having “back” so to speak. The back is back. No pun intended. If you want a traffic stopping derriere, and you don't have the genetics of J-Lo then you must have two goals: good exercise and an even better diet.

The fantastic butt exercise I want to focus on is the TRX Squat.

Proper squat mechanics promotes spinal stabilization, hip flexion and extension, and coordinates the ability to efficiently triple extend and flex while minimizing spine flexion and extension. The TRX Squat is a total body exercise that can unload movement to limit joint forces and/or improve technique (TRX Sports Medicine User's Guide).

To properly perform the TRX squat, maintain a stable core (engage your abs) and emphasize hip flexion and extension. No spine flexion or extension is necessary. You’re actually hinging at the hips and sitting back into an imaginary chair. Descend down until quads are parallel with the floor, keep your back straight, and maintain a light grip on the TRX handles. Drive the movement through your mid foot and heel to promote engaging the posterior chain (hamstrings, glutes). Squeeze your glutes and abs at the top of the movement and repeat for reps or time. I suggest reps for beginners and time for more advanced users.

This exercise done in a consistent manner will build that amazing rear end you've been wanting. Remember, IF you don't want people staring at your derriere work hard on your abs, they're attention getters as well.

Keir Moorman is a certified personal trainer, TRX Level 2 Instructor, HKC Kettlebell Instructor, copywriter and mobile marketing expert that works out of Centered located at 225 Hale Street Charleston West Virginia.

To schedule an appointment with Keir or any of the many certified TRX or Pilates Instructors call 304-550-8660.

A Healthier 2012 for Charleston

03/16/2012 07:00:00

I recently came across these statistics and wanted to share them with you. At Centered, we are doing our part to move Charleston off the most obese cities list.

The Top Ten Most Obese Metro Areas in 2011:

1. McAllen-Edinburg-Mission TX. 38.8%

2. Binghamton, NY
37.6%

3. Huntington-Ashland, WV-KY-OH
36.0%

4. Rokford Il
35.5%

5. Beaumont-Port Arthur, TX
33.8%

6. Charleston, WV
33.8%

7. Lakeland-Winter Haven, FL
33.5%

8. Topeka, KS
33.3%

9. Kennewick-Pasco-Richland, WA
33.2%

10. Reading, PA
32.7%

Source:
January-December 2011
Gallup-Healthways Well-Being Index

We would love to see Charleston on this list in 2012:

Top Ten Least Obese Metro Areas

1. Boulder, CO
12.1%

2. Bridgeport-Samford-Norwalk, CT
14.5%

3. Fort Collins-Loveland, CO
14.6%

4. Barnstable-Town, MA
15.9%

5. Santa Barbara-Santa Maria Goleta, CA 16.4%

6. Naples-Marco Island, FL
16.5%

7. Trenton-Ewing, NJ
16.8%

8. Provo-Orem, UT
17.1%

9. Colorado Springs, CO
17.4%

10. San Francisco-Oakland-Fremont, CA 17.5%

Source:
January-December 2011
Gallup-Healthways Well-Being Index.

Opening Day

12/31/2011 18:26:00

We are thrilled to kick off 2012 in our new studio at 225 Hale Street. Please join us on Monday morning, January 2nd for free classes. You may head to the group class schedule link and reserve your spot.

Happy New Year!

THE BENEFITS OF PILATES

10/10/2011 15:08:00

The Benefits of Performing the Pilates Method are:

▪ Reduces stress

▪ Boosts your energy level

▪ Relieves pain, stiffness and tension

▪ Improves balance, coordination, stability and flexibility

▪ Develops core abdominal strength

▪ You develop a leaner and stronger body without building bulk

▪ Works with the deepest muscles of the body to build strength

▪ Improves mind/body awareness

▪ Exercises the muscles without pain or risking muscle tear or jarred joints

▪ Suitable for ANYONE, regardless of age or level of fitness

▪ Principles of Pilates can be applied to any movement or activity

Core Barre

09/17/2011 10:21:00

Core Barre is a high energy, low impact, fat burning workout. Its focus is on intensive isometric movements that sculpt the thighs, tone and firm the buttocks, flatten the abdominals and define the arms. Focused stretching to lengthen, tone and increase flexibility compliments a total body workout. Core Barre incorporates current biomechanical principles of Pilates, Ballet and general fitness concepts and is available to all fitness levels for those that safely want to change their appearance and have fun doing so! Classes are coming soon! Stay tuned for more details.

$15/person ($135 for a package of 10 classes)

Classes limited to 8 persons

Pilates 101

07/21/2011 13:27:00

I recently submitted a short article regarding Pilates to the Kanawha County Women's Magazine. I thought I would share it here as well. Enjoy and stay CENTERED!!

WHAT IS PILATES?

Pilates is an exercise system developed by Joseph Pilates to align the spine, create a balanced musculature (by strengthening the muscles that are weak and creating flexibility in those that are tight) and improve overall health. Through breath, one engages the mind and body to perform exercises with attention to proper form and correct movement patterns. The benefits of Pilates are numerous--it aligns the spine, helps one develop a leaner and stronger body without building bulk, strengthens the core, improves balance, increases coordination and decreases stress. The exercises may be performed on a mat and on special apparatus designed by Mr. Pilates himself.

HOW IS PILATES DIFFERENT FROM YOGA?

Both Pilates and Yoga focus on the mind/body connection, flexibility and posture. The disciplines differ with regard to the use of breath. In Pilates, one uses the breath to pull the stomach in, and while performing Yoga one allows the stomach to fill with the breath. Pilates also involves movement, whereas Yoga involves the holding of poses.

WHAT IS THE BEST WAY TO GET STARTED?

If possible, it is best to take private sessions first. This allows you to really learn how the exercises should be performed, as well as any modifications that might be needed for your body. If you choose to participate in group classes later, you will receive greater benefits from the exercises by knowing and applying the proper technique.

HOW OFTEN SHOULD I DO PILATES?

Practicing Pilates two to three times a week is ideal, but even once a week will give you benefit. The most important thing is consistency.

Amy D. Goins is the owner of CENTERED Pilates in Charleston, West Virginia (304-550-8660 or www.centeredpilates.org). She is both a certified Pilates instructor and a certified TRX® suspension training instructor.

OPEN HOUSE

01/14/2011 15:54:00

We will be hosting an open house on Saturday, January 15th from 12:30-2:30 p.m. CENTERED's newest addition, NCSF Certified Personal Trainer and Certified TRX Suspension Trainer Keir Moorman, will be showcasing our new TRX Suspension Training. Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Using such, you may safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose. Come dressed to participate! Try out the TRX, as well as the Pilates EXO chair, Universal Reformer and Cadillac. I will be present, as well as instructors Amanda Wilson and Vicky McDaniel. The door prize is a private apparatus session. We hope to see you tomorrow!

Stay CENTERED!!!!

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Why TRX Suspension Training?

TRX Suspension Training gives athletes, military personnel and fitness pros around the world a complete, total-body training tool and the cutting-edge training programs they need to take their perfor...