How do you set up a TRX into single handed mode?

Single handed mode is used for advanced TRX exercises and for rotational movements, it’s important to set it up correctly as incorrect set up can lead to accident and injury, once you learn this simple method you’ll be able to get your TRX into single handed mode in seconds.

  1. Grab both handles and hold them one on to top of the other
  2. Take the handle on the bottom and pass though the top handles webbing (upper part of handle)
  3. Now the handle that was on bottom is on top.
  4. Repeat this process so that the bottom handle again goes through the top.
  5. Pull the top handle to tighten up, if this has been correctly it will be safe to work in single handed mode.

Step 1 – Grab both handles and hold them one on to top of the other

Step 1 - Grab both handles and hold them one on to top of the other

Step 2 Take the handle on the bottom and pass though the top handles webbing (upper part of handle)

Step 2 Take the handle on the bottom and pass though the top handles webbing (upper part of handle)

Step 3 -Now the handle that was on bottom is on top.

Step 3 -Now the handle that was on bottom is on top.

Step 4 – Repeat this process so that the bottom handle again goes through the top.

Step 4 - Repeat this process so that the bottom handle again goes through the top.

Step 5 – Pull the top handle to tighten up, if this has been correctly it will be safe to work in single handed mode.

Step 5 - Pull the top handle to tighten up, if this has been correctly it will be safe to work in single handed mode.

TIP

Easy way to remember the whole process is, hold both handles one on top of the other, pass bottom through top, pass bottom though top again, hold top.

 

Full How-To Video

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OVIO Daily Organic Olive Leaf Plus Calendula Supplement Review

We received a bottle of Olive Leaf Infusion in the office and we gave it to Nikki (@NikkiFitBunny) to try, Nikki is an eat clean addict, she loves to balance her diet with clean good nutrients and she was excited to try this energising supplement

What is it?

olive leaf supplement is a natural food supplement that contains active polyphenols from the healthy Mediterranean diet. 

Claimed to be energising, purifying and immune system boosting. 
Stated Benefits:

  • Protects against free radicals
  • Powerful immune system support
  • Detox antioxidant affect
  • Natural energy and sports recovery
  • No added olive leaf extract powder – Natural supplement
  • Non-GM, free from pesticides and vegan approved.

More info

I caught up with Nikki (@NikkiFitBunny) to ask her a few questions about her Organic Leaf experience. 


What did you think of the appearance of the drink?

The drink did not appeal to me straight away however not everything that’s good for you looks good.
The drink was the color you would have expected it to be however, was not appealing but suited product description.

Did you recognize the brand before you tried the drink?

Nope, I’ve never seen the brand before.

Did you know what it was or was for?

No.

What did the drink taste like?

It was like drinking watered down olive oil, and that’s not nice. Eww. Not everything that’s good for you tastes good though! You can defiantly tell it’s a natural drink.

Did you see any noticeable benefits? 

Benefits are hard to measure however, whether a placebo or actual benefit, I had more energy and felt less fatigued. As a busy personal trainer, I’m on my feet most of the day, sorting the kids out and cooking dinner and having taken OVIO every morning I felt much less fatigued by the end of the day.

Would you buy it or use it again?

Probably not, no.

Why?

Because I already have a high ‘good’ fat diet with seeds, oils and nuts. Regular consumption would be too expensive however I’d defiantly consider it for a regular detox, perhaps monthly or when training hard to boost the immune system and speed up recovery.

Final Thoughts

It seems Nikki already has a pretty healthy diet already but no doubt for those looking boost their immune system this could be a great way to do so.  It’s seems expensive (£12-£14) a bottle however it’s designed to be taken over a 7 day period and therefore a monthly supplement cost of around £60.
Ovio is very natural way to boost your immune system and/or detox, increase energy and help recovery. 

Nutrition facts
70ml dose
100ml
Energy (kcal/kJ)
13/56
19/80
Fat (g)
– of which saturates
<0.5
<0.5
<0.5
<0.5
Carbohydrate (g)
– of which sugars
3.2
2.0
4.6
2.9
Protein (g)
0.1
0.1
Salt (g)
<0.01
<0.01

Visit www.oviowellness.com to find out more

Dumbbell Upright Row

The Dumbbell Upright Row exercise

Play Exercise Video


Exercise Info

Exercise Type

Strength

Exercise Pattern

Pull Pattern

Primary Muscles Worked

Rhomboids, Trapezius, Deltoids

Secondary Muscles Worked

Elbow Flexors

Equipment

a pair of Dumbbells

Aim

This is a pull pattern exercise, it targets the upwards-pulling muscles (Rhomboids, Trapezius, Deltoids & Elbow Flexors

Set Up

  • Assume a standing position with feet at hip width apart.
  • Hold the Dumbbels with a pronated or semi-pronated position.
  • Lift the chest to ensure good posture and brace the core.

Execution

  • Pull the dumbbells upwards, leading with the elbows.
  • Bring the dumbbells up to about chest height, or lower if range is lacking or feels uncomfortable.
  • Pause briefly before slowly lowering the dumbbells back to the start position, arms fully extended.
  • Repeat for the desired amount out repetitions and sets.

Technical Points

  • Dumbbells are preferable to a barbell because they allow for a freer range of movement at the shoulder following a more natural pull pattern.

 

Dumbbell Forward Lunge

The Dumbbell Forward Lunge exercise, The lunge is a basic functional movement pattern and forms the basis of many exercises and should form the base of any strength and functional training programme.

Play Exercise Video


Exercise Info

Exercise Type

Strength

Exercise Pattern

Squat Pattern

Primary Muscles Worked

Quadriceps, Hamstrings, Glutes

Secondary Muscles Worked

Core & Hip Stabilisers

Equipment

a pair of Dumbbells

Aim

To work the squat pattern muscles in a dynamic lunge, to target the quadriceps, hamstrings, glutes and hip stabilizers.

Set Up

  • Lift The dumbbells safely of the floor (dead lift technique) and hold by the sides of the body.
  • The chest should be high with the spine in neutral alignment.
  • Adopt a stance with feet at about hip width apart.

Execution

  • Brace the core to stabilise and protect the back.
  • Target an exaggerated step forward, allowing the rear heel to lift off the ground.
  • Keep the torso as vertical as possible.
  • Move forwards until the distal hamstrings touch the proximal calves (lower leg parallel with the floor), or until technique falters.
  • Ensure the front knee and toes are in alignment (the knee tracking over the toes) throughout the decent.
  • At the lower position, do not hold but push down with the front foot and drive out of the position.
  • Extend the knee and hips to return to the start position and repeat alternating or perform whole sets on one leg.

Technical Points

  • Focus on keeping the front foot always pointing forewords and the hips level.
  • Do not step across with the front foot, maintain a hip width distance apart.
  • Maintain fluid and controlled movement as much as possible.

 

Body Bar Upright Row

The Body Bar Upright Row demonstrated by Catherine, although demonstrated with a body bar, the concepts are the same with dumbbells, barbell or kettlebells.

Play Exercise Video


Exercise Info

Exercise Type

Strength

Exercise Pattern

Lift Pattern

Primary Muscles Worked

Deltoids, Rhomboids, Trapezius

Secondary Muscles Worked

Elbow flexors, abdominals, erector spinae

Equipment

Body Bar (available for about £10-15)

Aim

This is a pull pattern exercise to work the upwards-pulling muscles (rhomboids, trapezius, deltoids and elbow flexors).

Set Up

Assume a standing position with feet at hip width apart and knees soft. Hold the Body Bar in a pronated grip (palms facing you) about two thumb widths apart balanced in the centre of the bar. Lift the chest to ensure a good back position and brace the core.

Execution

  • Pull the Body Bar upwards leading with the elbows
  • Bring the Body Bar up to about chest height, or to a height you feel comfortable.
  • Briefly pause then slowly lower the Body Bar back to the start position, with the arms fully extended.

Disadvantages

Body bar restricts movement at shoulder and may exacerbate shoulder impingement symptoms or may lead to shoulder issues.

 

How to calculate your Basal Metabolic Rate (BMR)

Your body like any living thing requires energy, all the time, to function, whether at rest, exercising , working or reading a book your body will be consuming energy, this is your metabolic rate. Your metabolic rate is the rate in which your body outputs energy, usually expressed as a per hour figure.

Measuring our base level of energy expenditure (Basal Metabolic Rate) BMR requires a scientific test using either a calorimeter or a respirometer, most people don’t have these resources available to them and we therefore use a formula to estimate the Basal Metabolic Rate, this estimation is actually referred to as your Resting Metabolic Rate (RMR) essentially both BMR & RMR represent the same sum (the base level of energy expenditure) they are often used interchangeably with the difference being that BMR is the sum calculated under strict scientific conditions and much more accurate while RMR is an estimation using a formula and thus an approximate value and less accurate.
BMR or RMR then is the energy required to sustain normal bodily functions, that is, to breath, pump blood around the body, organs and cell function and to regulate body temperature, This would generally be what you would burn if you stayed in bed all day awake but not moving or doing anything. BMR is expressed as kilocalories per square meter of body surface per hour (kcal/m2/h). BMR is commonly reported as a daily figure, your resting metabolic rate x 24 giving a baseline guide of calories required per day, e.g 1771 (not including any physical activity).

 

Formulas for Calculating RMR/BMR

As most people do not have the required resources, scientific equipment and trained techniques to administer a comprehensive assessment on a persons BMR, we have to estimate it. There are various formulas for achieving this, some basic, some more complicated. The most simple method is:

multiply your weight in kg by the factor ‘1’ for MALES and ‘0.9’ for FEMALES, than simply times this by 24 to give you your daily RMR (1)

The formula used by Kiss Fitness for our Health MOT

We use the formula from Katch-McArdle which requires you to have the body fat & lean body fat percentages of the subject, take via bio impedance test.

RMR = 370 + (21.6 x LBM)

Body Composition & BMR

Your RMR value will account for around two thirds of the energy consumption of an individual in one day. Therefore this is not the actual energy expenditure of an individual in one day only the basal energy level requirements however this value is used to calculate a persons Daily Energy Expenditure (DEE). The more an individual weighs the more their BMR/RMR will be, however body composition has a large role to play in BMR and RMR as lean muscle tissue is more metabolically active requiring more calories in order to maintain them while fat cells require much less. Therefore resistance training will increase an individuals BMR/RMR and thus aid weight control as metabolic rate increases. By studying healthy individuals, scientists have found that as people age, their metabolic rate changes. Basal metabolism rises as a child matures. After a peak at the age of 16 or 17, it typically starts to decrease gradually but will decline rapidly as skeletal muscle start to atrophy (reduce in size), this explains why those elderly who fail to adjust their calorific intake often gain weight.

The male/female difference

Metabolic rate is disproportional higher in males than in females, males typically have a higher lean body percentage while fatty tissue is present in greater relative amounts in females which is metabolic sluggish.
Having a higher basal metabolism will increase the number of calories used and help to decrease the amount of body fat. A low basal metabolic rate will make it harder to lose body fat and overall weight. 

References:

  1. Human Anatomy & Physiology (fifth edition) – Elaine N. Marieb