Check out the link http://www.youtube.com/watch?v=6pPVjb1JtuY It’s UFC Fighter Brain Stann telling you the what’s what with the TRX Training Mission Readiness Challenge.

You: Hey! I can’t link to youtube, because I have a super old cell and that’s what I’m reading this blog on.

The breakdown:

We are making a group class out of the TRX Training Mission Readiness Challenge and it will be headed up by one of our awesome, fun and spectacularly good looking trainers or me.

The first 15 minutes of class with be a proper warm up then we will roll through all the TRX Exercises in the challenge.

Caution: Things are about to get redundant, so if you’d like zip on down to the Win Stuff heading.

The Exercises:

Which are:

TRX Bridges

TRX Low Rows

TRX Lunge left and right leg

and

TRX Atomic Pikes

So 5 sets in all.

We’ll practice each of those exercises twice. Then it’s GO TIME!

TRX Training Mission Readiness Challenge

So, in the same order as I put the exercises above, you’ll hit:

TRX Bridges for 1 minute

30 seconds off and write down your reps

TRX Low Rows for 1 minute

30 seconds off and write down your reps

TRX Lunge left leg for 1 minute

30 seconds off and write down your reps

TRX Lunge right leg for 1 minute

30 seconds off and write down your reps

TRX Atomic Pikes for 1 minute

30 seconds off and write down your reps

Add up all your reps.

What You Can Win…

From TRX Training:

If you video tape your TRX Training Mission Readiness Challenge and post it on the TRX Force page on facebook http://www.facebook.com/#!/TRXFORCE you can win a trip to Vegas and a UFC fight. You can also win a trip to San Francisco. These submissions must be uploaded by December 31, 2011.

From Aire Urban Fitness TRX Training Mission                          Readiness Challenge Saturday Class:

On January 14^th the personal trainers and myself will be counting reps for everyone who decides to take the TRX Training Mission Readiness Challenge. We will also be videotaping to ensure the count is correct. You can win massages, services from our esthetician, clothes and  a  TRX Force Kit! I know, pretty awesome.

We look forward to seeing you at class. Saturday’s at Aire Urban Fitness a10:30am after Whipped!

Most people would instinctively say they both burned the same (almost nothing), since they were merely sitting on a couch.

In fact, the correct answer would be that woman #1 burned more calories for one reason: the more muscle you have, the more calories you burn, thus the healthier your overall lifestyle.  I’ll explain how this works later in the blog, but first let me clear up one of the biggest misconceptions about strength training, muscle-sculpting workouts: Lifting weights does not make you bulky, lifting weights like a professional body builder makes you bulky.

If I had a nickel for every time I heard a woman say, “I don’t want to lift weights because I don’t want to get bulky” I could probably buy myself a small island. I would then stick all of those women on that island so they couldn’t go around spreading false information!

When you think of intense muscle toning workouts, you probably think of body builders. You think of men and women in little swimsuits with big immense muscles popping out all over the place.  First, these people are an extremely small percentage of the population and most of them are using performance-enhancing drugs like steroids to look that way.  More importantly, women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn’t even get big and bulky if you tried to.

Check it out… when you lift weights, your body builds more fat-burning machinery: muscle.

The more lean muscle you have, the more calories you burn (even at rest).

The more calories you burn, the more tone you become.

Bada bing bada boom!  Easy enough?

Lean muscle is much more compact than fat. It actually takes up less space than fat does because of its density.  If you took 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. The 10 lbs. of muscle would be about the size of a baseball.

So you’re probably wondering… why are you telling me this, Mike?  Get to the point!

Our “Whipped“weightlifting class at Aire Urban Fitness is the most fun and effective way to get your butt, arms, legs and abs nice and firm.  A circuit of 10-15 stations incorporating bodyweight, free weights, and the occasional tire will get you on your way to Perfect Butt Town or Six Pack Abs City.  Research has proven that high intensity interval training is the most effective way to burn fat, so not only are you burning calories while you sweat and scream how much you hate me during class, but you’ll be burning fat the rest of the day.

Take away message for everyone who didn’t pay attention to anything I said:

1) Lifting weights will not make you bulky (it will make you leaner and more toned).

2) Muscle is more compact and denser than fat, so you will be able to fit nicely into your skinny jeans.

3) The more muscle you have, the more calories you burn (even at rest!).

4) The class kicks butt and we’ll see you at 7 am on Mondays, Wednesdays, and Fridays! To sign up, click here.

Written by Mike Sherbakov

Let me tell you a little bit about the TRX. It was created by a former Navy Seal, Randy Hetrick, to give himself and his teammates a world-class workout with limited space and time. It now works for the general public for the same reasons.

Using just your body weight alone, there are hundreds of exercises you can perform. Adding TRX to that gives you over 300 more. You can transition quickly between exercises, and types of training like strength, flexibility and power. Leveraging your body weight with the TRX also allows the individual to select the intensity and comfort, so no matter a person’s fitness level, they can come to class and have a safe yet challenging workout.

TRX also has a community of experts working on its versatility and application. That means it has more exercises and techniques on the way. With that being said, we here at Aire have to stay on-the-ball regarding all the updates, exercises and methodologies that come out. All this translates to cutting edge fitness and different classes with different focuses. Another bonus is that you’ll be really comfortable with the TRX, as results of our research and expert instruction.  Pick up one of your own TRX Suspension Trainers to take with you when you travel so you don’t have to miss a workout.

As those that have been to our gym know, we consistently run TRX classes. The energy is high, the music is loud and workout is hard, but our connection with TRX goes past that. Since the TRX was born for working with a team (a seal team to be specific) it was only a natural fit here at Aire, where team training is our focus and strong point. We are one of the few facilities in all of San Diego that offer group TRX classes and the only one in Downtown.

Next Blog you get to meet one of our personal trainers, Mike Sherbakov. He was born in Russia and is really tan. Not only is he a stereotype breaker but he has dreamy blue eyes.

Interested in taking one of our TRX classes? Sign up by clicking here.

Look for our next blog,

-DS

Saturday 2/26

Felipe L – 2:36.53 avg 244 watts

Peter B – 2:41.56 avg 228

Chris B – 2:43.54 avg 205

Karl C – 2:48.48 avg 202

Katie A – 2:58.38 avg 168

Fred L – 3:01.45 avg 182

Liz B – 3:06.44 avg 149

Michelle L – 3:13.36 129 avg

Sunday 2/27

Whitney H – 2:47.16 avg 204

Elsa E – 3:10.54 avg 139

Simon V – 3:12.51 avg 163

Jeannie H – 3:21.44 avg 121

Marison B – 3:22.24 avg 127

Remmie – 3:37.15 avg 101

Cathie E – 3:57.40 avg 88

Nice job everyone! We will be riding Saturday and Sunday 3/5and 3/6 also so check back for times again.

Karl C – 2:36 @ 215 watts
Mike V – 2:45:53 @ 177 watts
Katie A – 2:46:47 @ 171 watts
Katy L -2:54:58 @ 156 watts
Jody B – 3:09:57 @ 139 watts
Sherry F – 3:17:40 @ 115 watts
Elaine G – 3:27:04 @ 117 watts

Boise is a really pretty town with a great vibe, I highly recommend a visit (stay downtown)
The country side is beautiful
The course, on a good day, would be very, very fast
Yes, it was ridiculously windy and I, like Felipe and Chris, was riding a disc. Not great under any circumstances but with my lack of bike handling skills…..fugetaboutit
The water was cold, but the air temp was warm = not so bad. Loved the first race in the new DeSotto suit
Easily the best run course I have seen along and over the river on very fast (on a good day) route
Big congrats to all of Team Breakaway racers but especially Whitney for backing up St. George with another AG win and a slot to Clearwater and C. Berg for 2nd AG and a return trip to Clearwater
And finally it was especially great to see my good friend Ben and his wife who DROVE up from Boulder to race (Ben) and hang out after.

Best of all there don’t appear to be any injury set backs. I only had 3, 6 mile runs coming into Boise and I didn’t know what to expect. Out of the water 71st, off the bike 21st and 12th to finish off the run for my best half Ironman placement. Next time out I plan to be joining the Clearwater crew……

Thanks to Adam and Catlin at Thrive Wellness as well as Nick at Muscle Specialists for putting me back together!

Next up IM Switzerland.

Jon Lucas 2:52 196 watts
Trevor Blair 2:58 178 watts
Zach Barhorst 2:59 204 watts
Gene Yeo 3:05 167 watts
Maire Scharpegge 3:13 134 watts (5 min improvement!)
Sheila Birtsas 3:20 137 watts
Ron Kelly 3:23 152 watts
Elaine Gower 3:31 117 watts

Go tear it up on race day!

• Joey Bryan 3:08/147watts
• Raymond Wang 3:08/155watts
• April Felipe 3:12/141watts
• Kevin Fayad 3:16/145watts
• Bill Burns 3:19/147watts
• Mark Gleason 3:49/112watts

• Kebby Holden 2:46 /197 watts
• Kent Frazier 2:50 / 195
• Reg Holden 2:53 / 185
• Trevor Blair 2:54 / 176
• Greg Petty 2:59 / 198
• Stephanie Tobin 3:08 / 134
• Jeanne Huebner 3:13 / 132
• Maire Scharpegge 3:18 / 126

We have scheduled California 70.3 for the following dates currently. The link is attached if you would like to sign up.

March 6, 10:30  https://clients.mindbodyonline.com/ws.asp?studioid=9167&sclassid=22&sDate=3/6/2010&sLoc=1&sTG=25&sType=1

March 13, 10:30  https://clients.mindbodyonline.com/ws.asp?studioid=9167&sclassid=13&sDate=3/13/2010&sLoc=1&sTG=25&sType=1

If you have a group that would like to do a specific course please let us know and we can create a class just for you.