TRX Suspension Training

Sweat Cardio and Yoga is proud to present our new TRX Training Lab. We launched TRX officially as of January 10, 2017 and the classes are going great. Everyone loves it and is astounded by the amount of muscle groups engaged in each exercise.
So far our biggest challenge starting off, since there are very few at our studio that have tried TRX is getting them to try something new. Once they do it, they love it! The second challenge is making sure our form for all levels and students is perfect. Once they get that, they love it!! The third challenge is our classes are filling up super quick because everyone wants to come back for more (not a bad problem to have)!! 

TRX Training uses suspension straps that hang from an anchor with handles. Using your own body weight, balance, gravity and a variety of angles you are able to perform various exercises to work multiple muscle groups. Each exercise requires you to engage your core; abdominals, hips, glutes and thighs which make each exercise more challenging as well as keeps you more aware of your total body at all times. The intensity can vary depending on the exercise. The great thing about TRX is that you can do it at any fitness level. By changing the angle of your body you can intensify your training.
Another great thing about TRX is that it is very low risk for your knees. By using the straps and your alignment properly, you are able to lean back further into your glutes to squat or lunge and reduce pressure on your knees. Lori Traywick, one of our Sweat Cardio instructors has had bad knee issues for many years. She has limited her workouts and has modified her leg workouts for many years. She says "I can't believe I haven't found TRX sooner. I can finally do a lunge and a squat without any pain in my knees." Here are a few exercises:

Top Left: Overhead Squat, Top Right: Cossack Lunge, Bottom Left: Hamstring Adductions, Bottom Right: TRX Squat Row

We are offering quite a few classes to start. We are focusing each class as a total body workout. Starting with a warmup, mobility movements, then  upper, lower body and abdominal work. We end with a few stretches. Eventually we will add some All Core, Stretch/Yoga and Plyometric/Cardio training to our schedule. We welcome all levels. Drop in clients are welcome. We are limited to 9 spots per class so please sign up online www.sweatcardio.com or register on our Sweat Cardio and Yoga App to ensure you get a spot.

 

Picture above shows a TRX Chest Press 

      

MixxedFit Coming to Sweat Wed. 10a

 Mixxed Fit is coming to Sweat Cardio every Wednesday 10a with Susana Ramirez. She is a Master Trainer for MixxedFit and a Zin Instructor for Zumba so she is ready to bring you the best workout you can want! She will make it fun and sweaty! Please join us in something new! We are excited to share this new workout with you!!
 Click here for the Class schedule 

15 Minute Awesome Glute/Buns Workout

Warmup for a few minutes before doing this workout.
Complete each exercise, then repeat the entire workout 2-3 times. The entire workout should take approximately 12-15 minutes.
1. Alternating Walking Lunges 20 each side: Walk up and down the hall if you need to. Hand weights are an option but not needed to get a good workout.

2. Prisoner squats- open your feet a few inches wider than hip distance with feet just slightly turned out. Hands are behind your head. Squat up and down at a steady slower pace 20x.

3. Alternating back lunges. Stand in one place and alternate stepping back with one leg into a lunge. Bring leg back to front and step back with other leg. Repeat. Make sure your weight is on your front heel with your front knee over your heel to prevent injury and to get deeper into the glute muscles. Repeat 20x each side.
*Picture would look similar to the alternating walking lunges.

4. Kneeling leg raises: Kneeling on the ground on your hands and knees, raise your right leg parallel to your hips. Lift your leg straight or bent approximately 3-4 inches and hold for 1-2 seconds before lowering back to hip level. Make sure to keep your hips square to the ground. Repeat 20x on each side.

5. Bridges: lay down on your back with your knees up and your heels down close to
Your bottom. Your arms are at your side. Raise your glutes off the ground and hold for 1-2 seconds before lowering till you almost touch back down. Repeat 20x.

Stretch before you completely cool down to prevent your lower back from getting tight. Tight glutes can lead to a tight back.
By: Michelle Rotell
Aka Michbehavin
Sweat Cardio and Yoga
www.sweatcardio.com

Cardio and Agility Sports Training/Roller Derby

                “Off Season" is the perfect time to work on your endurance and footwork off skates. Here is a way to work your cardio and agility 3x a week to keep you fit and on your toes during a break.  Take one workout from each category and mix it up. Try to do each day at least once a week to get all types of training in.

               I tried the agility workouts on skates and most can apply. There are a few variations you would need to do in order for them to work, but its still a great way to get your feet moving quicker.

Endurance: On treadmill, elliptical or outdoors running or skating. Each cardio workout should take 20-30 minutes. Make sure to warm up for approximately 5 minutes before hitting the harder intervals.

Day 1: Straight endurance: Keep your heart rate at a steady 68%-82% max heart rate for 20-30 minutes. NO stopping for breaks. Pick a pace that you can work with for a longer period of time.

Day 2: Interval Training: Alternate 2 minute intervals (the longest your jam will be), at 70% max heart rate and 85-90% max heart rate. This is a run/walk interval. You should be able to get at least 6-7 intervals in a 30 minute training session.

Day 3: Power Training: 1:2 minute ratio intervals: Work your 1 minute intervals as hard as you can around 90% of your max, with a 2 minute rest/walk of a 65-70% max heart rate. As your body gets warmer and your adrenaline builds, which it will, your max will get stronger and quicker. Never underestimate your power. Add more resistance to the elliptical, more incline to the treadmill or more speed to your run/skate. Do whatever it takes to work as hard as you can for that 1 minute. You should be able to get at least 8-9 intervals in a 30 minute workout.

Agility/Footwork: These workouts should take no more than 12 minutes. Perform each interval 3-4 times. 

Day 1:

1.      Quick Grapevines/Karaokes back and forth 1 minute intervals.

2.      Quick steps or slides right and left. Go about the length of the track side (inside to outside of track) and back. Keep your hips, knees, feet forward when doing this. 1 minute intervals.

3.      Gallops side. Use your power foot, steering foot theory by keeping your right foot forward while the left foot is facing left (inside line) and gallop to the inside line. Then galloping to the outside line you would turn keep your left foot facing forward and turning your right foot toward the outside line. 1 minute intervals.

Day 2: Ladders: If you don’t have a ladder, imagine one J Repeat each exercise once then repeat rotation 2-3 times. You can increase your time to 1 minute intervals.

1.      1. Run in each square forward, then turn around and run forward again. Both feet should go in each box. Repeat 30 seconds.

2.      2. Run forward to the end, then run backwards. Both feet in each box. Repeat 30 seconds.

3.      3. Facing sideways: Side step each foot into each box to the left, return to the right. Repeat 30 seconds.

4.      4. Facing forward: Side step inside the box with both feet then outside to the right. Repeat going to the left on the next box. Keep moving forward till you hit the end. Turn around and repeat for 30 seconds.

5.      5. Facing sideways: Cross over into each box. One foot per box. Go the right, then repeat going back to the left. Repeat for 30 seconds.

6.     6.  Facing forward starting on the left outside of the ladder: Crossover left leg into the box, right leg out of the box then step left next to right. You should be out of the box at this point. Repeat crossing Right over left into the box, then left out and then right out.  Repeat 30 seconds.

Day 3: Line Drills: Imagine a line or use a crack in the ground. Perform each exercise then repeat rotation 2-3 times.

1.      Side step back and forth over the line. Try to keep your head up and stay in derby low the whole time. Repeat 30 second.

2.      Hop one foot over the line keeping your inside foot up before switching to the other side. Repeat 30 seconds.

3.      Hop both feet over the line back and forth. Repeat 30 seconds.

4.      Face the line: Step on the or over the line Right, left then step back behind the line right left. Repeat 30 seconds. Then Repeat starting with your left foot first.

5.      Crossovers or drunken sailors: Standing beside the line with the line on your right side: Cross step left leg over right passing the line, (you should now have the line on your left side) then cross step right leg over left crossing the line.  Repeat 30 seconds. You can do this slower and work on your deeper crossovers or you can do these quicker and work on your grapevine/karoakes.

Work on form and precision before working on speed. It is better to get the footwork down properly than try to go fast and cut corners.

Stay fit,

Michbehavin’ .5 pint

Written by : Michelle Rotell

Owner/Personal Trainer Sweat Cardio and Yoga

Training Coordinator/ Wine Town Rollers

Waterproof Mascaras that can Endure Any Workout!

I sweat for a living and for my sport. I have been wearing waterproof mascara since I was 17 years old and I won't mention how old I am now, but its been a long time. I don't wear a ton of makeup but I feel like a little bit of foundation and mascara makes me feel like I am ready to take on my day.
I have found that there are only a few mascaras that live up to their claim of being "waterproof". I don't mean just a little but when you sweat as much as I do as a fitness instructor and while playing roller derby, I need something that is actually "waterproof".
Some people may be looking for a durable waterproof mascara for a different sport or maybe they cry a lot, but either way, it is extremely embarrassing to think you are still made up but come to find out you look like you got punched in both eyes.
So, the test has been taken. I have been trying a multiple of different waterproof mascaras, and have had others helping me with this experiment as well.
Many brands say they won't run down your face but I beg to differ. I have taught many classes and continue talking to my students afterward.  I finally get to a mirror and see that I have raccoon eyes and extra mascara all over my face. And why doesn't anyone ever tell me?  
With the sweat that we spill from our faces doing hardcore spin classes and Zumba, plus playing roller derby and many others that are runners, swimmers or any other reason you may sweat a lot, we need a mascara that can withhold and tornado coming out of our faces or a mamas cry when her son gets married.
I rated them on a scale from 1-10 (1 least favorite, 10 the best)
Here are some of the results:



Avon Wash off Waterproof: I used this mascara for over 6 years straight and it always held up. The last couple times I have bought it, it has not been the same. This is what led me to this recent experiment and now my blog. Maybe they changed the formula but I had to go through a few mascaras till I found the one I liked. It used to be a 10 for me, but now it is a 4 out of 10.



L'Oreal Paris Voluminous Million Lashes: This mascara seemed to work pretty well the first time I used it, but it didn't hold up to a true spin class or more than a couple workouts. I would say this was one of my least favorite. I give this one a 3 out of 10.

Although this one  worked the first couple times I used it, it clumped up in the bottle very quick and wasn't waterproof after a few times. I would give this a 5 out of 10.

This one was recommended to me by a derby girl. She said it always works for her and she needs to use a really good make up remover to get it off. She gave it an 8 out of 10.

Great Lash help up pretty well. I rub my eyes when the sweat is running down my face, so I am a little harder on my mascara than others. A few of my fellow instructors recommended this mascara, so it must be better for others than me. All 3 ladies that recommended this mascara gave it a 7 out of 10.

Ok. I had to splurge to see if any of the high priced department store brands to see if that made a difference. I left my spin class and I had makeup all down my cheeks. I would give this one a 4.

Ok, Here is a winner!!! Maybelline VolumExpress Waterproof Mega Plush held the test of Spinning, Roller Derby and a shower. I had to use my makeup remover pretty strong to get this off and that is how I like it! I give this one a 9! The reason it is a 9 and not a 10 is because you have to put on at least 3 coats to make your lashes look really full. 

This is the 10! Maybelline VolumExpress Waterproof Colossal stood the true to test of sweat, tears and shower and makes your lashes look full and lengthy. It last a long time in the bottle, doesn't dry up and is only $7.99. 

I would love to hear your feedback on this blog. I know it is not a traditional blog that we would do, since it is not about fitness directly. But so many of my students and colleagues ask me what mascara to use, I felt that this was an important topic to cover.
Stay fit, Be well, and in this case, Feel good, Look Good,
Michelle Rotell
owner Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

Ankle/Back/Abs All Athlete Workout /Roller Derby Preventing Injuries

 Ankle/Back/Abs  All Athlete/Roller Derby Workout- Preventing Injuries

These workouts should take no longer than 10-15 minutes. I recommend doing these workouts on your off skating (training) days, however they will not hinder your skating at all if done before or after your skating sessions.

Day 1:
Ankles: Draw your ABC’s with each foot. Capitals or lower case are fine. Whatever mood you are in. One foot at a time or both at the same time is fine too. Once you feel comfortable, this exercise is better done with your skates on to get your ankles even stronger.
Calves: Calf raises. Hold on to a wall or chair, lift your heels off the ground to its highest point and hold for 3 seconds. Lower back down. Perform this exercise 20 times and progress each week by 10. Holding dumbbells on each side if available and balancing calf raises are a more advanced move and would be another option. Example. Week 1: 10 calf raises,  Week 2: 20 calf raises, Week 3: 30 calf raises  and so on…By starting at 10 you will know how many weeks you have been doing your workouts and will see how much stronger you are.

Abs: 1. Crunches: With your knees up, and your hands behind your head, perform 20 crunches up and down.  2. Bicycles: With one leg extended out and the other bent toward your chest (off the ground), twist your opposite shoulder (not elbow) toward your knee. Alternate twists and legs back and forth slowly 20x. Work your way up to 3 sets of each exercise. Crunches and bicycles could be performed with your skates on after you do your ABC’s.

Back: Stand in derby low, with or without your skates on for as long as you can. Keep your chest up, abs in, and arms in front of you. Count your seconds. Each week increase your time by at least 10 seconds. Repeat this exercise 5x.

Day 2

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Shins: Toe taps. Toe tap 20x one foot at a time. Repeat 3 sets of 20. Performing these with skates on will make your shins and ankles even stronger and prevent shin splints as well.

Abs: 1. Leg Raises: Lying on the ground, raise both legs up to a 90 degree angle. Place your hands by your side or underneath your lower back. Raise your legs straight up without swinging or using momentum. Repeat 20x.  2. Russian Twists: Sit up and then lean slightly back placing your weight just above your tailbone (not on your tailbone). Hold this position and twist back and forth 20x. Work your way up to 3 sets of each exercise. These exercises could be performed with your skates on after you do your ABC’s and toe taps.

Back: Supermans: Lie on your stomach. Raise your arms and legs up and hold for 3 seconds. Release down. Repeat 20x. Slowly stretch this one out into child’s pose before doing the next set. Repeat 3 sets. This exercise can be with skates on as well.

Day 3:

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Ankles/Core/Balance: These exercises could be done with or without skates, on your carpet or on the floor at home. Wearing your skates during these exercises will challenge you with your skills as well as your balance and strength. Work up to 3 sets of this routine. 

1.       Balance on one foot as long as you can with your knees slightly bent and abs tights. Repeat other leg.

2.       Hop side to side holding on one foot for 3 seconds before switching. Repeat 20x

3.       Balance on one foot, slowly bring your other leg behind you keeping it off the ground and bring it back to the front again. Repeat one side 10x. Switch sides.

4.       Toe Stop Walks  (If you aren't wearing skates you can do this in a calf raise position):  Walk on your toe stops 10 steps forward and 10 steps back. If you don’t have your skates on, you should do these in calf raise position.

5.       Toe Stop Box Step (If you aren't wearing skates you can do this in a calf raise position) :On your toe stops, step in a box to the right then to the left. Example Step R side-Step L in-Step L forward-Step R forward-Step L side- Step R in- Step R Back-Step L back.

Written by: Michelle Rotell

owner Sweat Cardio and Yoga
www.sweatcardio.com

Certified Personal Trainer

Training Coordinator Wine Town Rollers

 

 

 

Prevent Knee Injury in Repetitive Motion Sports-Rolling/Stretching/Training

 We need to train specifically for strength and power in our legs. We can prevent injury by cross training which is working your opposing muscles we work all the time. For example, strengthen  your lower back as well as your abdominal muscles. Twisting and leaning are integral movements in roller derby. Incorporate side lunges and curtsy lunges to strengthen the areas needed.  

Repetitive motion puts high stress on one area and can cause imbalance in your muscular structure as well as your skeletal structure. Tight muscles can pull bones and ligaments in one direction and loosen muscles not being used as frequently. We need to lengthen specific muscles and strengthen others. 

Lengthening your IT band and strengthening your Vastus Medialis and inner thighs are key to knee injury prevention.

First, rolling or lengthening your IT (iliotibial) Band  is key. Here is a great stretch for your IT band as well as how to roll it.

Roll Slow. Make sure to hold it in the areas that you feel pain till the pain lessens. You then move on as you roll the entire side. You should not be rolling consistently up and down your leg.

With your legs crossed and folding forward, lean slightly to the outside of the base foot to create a better stretch on the outside of your hip and down to the back of the knee. 

If your IT band is tight which is caused by repetitive forward motion, there is tension on your knee. The IT Band connects from the hip to the knee, therefore pulling your knee outward and putting unwanted and uneven pressure on your knees and lower extremities.

With a tighter IT Band comes pulling of the inner thighs; primarily your Vastus medialus muscles (inner muscle of your quadriceps) and Gracilis muscles (inner thigh). 

We need to make sure to strengthen all areas of our quadriceps but this muscles is not only neglected but really hard to trigger on its own. 

To strengthen the Vastus medialus and gracilis muscles, here are a few exercises.

Perform a wall squat with or without a ball on your back making sure your legs are at a 90 degree angle. Then take another small ball and place it between your legs and squeeze it slowly. Repeat multiple times till you feel a strong burn. Stand, recover, then repeat set 2 to 3 more times.

Curtsy Lunges. Alternate curtsy lunges from leg to leg. If you can push off with inside of your front foot you will feel more work being done to your medialis. Repeat 10 to 15 repetitions on each side. Rest and repeat 2 to 3 sets.

Side Lunges. Make sure your knees are over your heals when stepping out. When pushing back to center, it is imperative that you place most of your weight on the inside of your power foot in order to get the proper stengthening in your vastus medialus. This will also fire up your glutes, hamstrings and obliques. 

Tradition is to train as we play, but it is important in order to keep balance in our bodies to work out bodies at least once a week in the opposite manner. For example in roller derby, we need to make sure to work our right side as much as our left side. Skate non-derby direction when possible. If  you are a cyclist, make sure to do lateral movements such as skaters and back lunges for your hamstrings. 

Make sure to work at your own pace, but you will see your performance increase in your specific sport or just in your daily lives by making sure your body is aligned properly. 

You may even notice your lower back or neck have less stress as you become more balanced. Your whole body will become more balanced and will reflect on other areas of your body and life. 

Written by: 

Michelle "Michbehavin" Rotell

Owner Sweat Cardio and Yoga

www.sweatcardio.com