This gadget you see to your left here is one of my very favorite training tools. It is a TRX suspension training system, and I love it. It is lightweight and sets up in under 2 mins. You can use it indoors (with a door attachment) and out. And, it is easy to learn (but is also deceivingly challenging, making it the ideal tool for those who like to push themselves…safely).

Spurred by questions regarding the TRX Suspension Training system, I thought I’d give you my two cents, and also point central Ohio fitness enthusiasts toward local resources, in case you’d want to give it a try…

First, know that the TRX is not a gimmick, it is a tool that truly delivers what it promises – total body fitness. Don’t believe me?  Watch this video with Drew Brees, who recently utilized the TRX to rehab a shoulder injury.  A slew of professional athletes and pro teams use the TRX to gain strength, improve flexibility, and achieve overall body conditioning.

Second, the TRX is fairly easy to learn. Even if you are comfortable using the online instruction videos and DVDs from Fitness Anywhere at home, you can take a class to learn from a certified professional. I highly recommend it.

Learn it locally – Columbus, OH

You can learn from yours truly, if you wish. Email me if you’d like to find out more about private training using the TRX (info@blueskygym.com)

Also, the Dublin Community Rec Center offers classes for beginners, as well as “express” style workouts for individuals who have some experience with the TRX. You need to be a member of the rec center to take these classes. You can register online. DCRC spring/summer fitness schedule

Urban Moves in Bexley
2354 E. Main Street, Bexley, 43209

If you really want to learn the TRX, I recommend taking a TRX workshop from Fitness Anywhere. There is one on Feb. 7th in Toledo @ the West Toledo YMCA
2110 Tremainsville Rd., Toledo, 43613
Contact: Margaret Pratt @ 415-655-4781 for more information.

It is that time of year again.  Have you noticed…the sun comes out, the weather warms up, and runners of all sizes, shapes, forms, and abilities swarm to the nearest jogging path.   I happen to live in an active community that has lots of running paths, running partners, and running teams. Alas, I still receive lots of questions about area resources. In fact, just last week I received three: 1) can you tell me more about Moms in Motion? 2) can you point me toward a team to train with for a marathon? 3) what area training teams are geared toward women? I’ve answered many of these questions before, but figure it can’t hurt to lay it all out again.

While Columbus has plenty of running clubs, teams, and groups – there are few “women-only” training teams. I have coached seven Moms in Motion teams in Dublin in the past, and interest was very sporadic. That said, there has been a recent surge in ladies seeking information about local training teams, so alas, here we go…

The Dublin Speedy Sneakers group.
This group is for walkers, runners, and joggers, and meets twice weekly at Glacier Ridge Metro Park in Plain City. There is a $55 registration fee, and with that you get customized training plans based on your fitness level and goals. You are paired with teammates of similar ability. The membership is discounted to $30 members ages 16 and under, or 65 and older.
Speed Sneakers official website.

There is an Upper Arlington Moms in Motion team now…Laurie Parlin is the coach. The annual MIM membership fee is $65 and includes a team t-shirt, as well as access to the MIM training website, community of members, monthly newsletter, and online training tools/advice. Please contact Laurie for current team info and training fees. Visit the MIM website for her contact information or to join this team.

Another option is the Columbus Running Company – they host biannual training teams for those interested in going the distance (think half or full marathon!). The fee for new registrants is $65 ($40 for alumni), and with that you get lots of good stuff: a personalized training program, free gear (sometimes a shirt, sometimes a hat – they like to surprise you), clinics held by local coaches on topics ranging from nutrition, to mental preparation and shoe/apparel selection. You also get 10% off everything in the CRC stores during the program! Check it out – Columbus Running Company!

The Fleet Feet store in Lewis Center has a 5k co-ed training program for beginners. The fee for the 10-week program is $60 and includes: a New Balance running shirt and New Balance Sequence jacket (given as a reward at the end of the program, so stick with it to get the goods), supervised workouts by a qualified “No Boundaries” coach, weekly emails encouraging you to keep up the good work, and of course, the fun that comes with training with like-minded people, plus you get to make some new friends.

If you are a more casual runner, a club might better suit your needs. The Columbus Roadrunners Club meet in various locations for group runs, but common locations include Antrim Park and Alum Creek. Novices are welcome, so don’t be shy! Annual dues are $20 for individual membership. You’ll also become eligible for discounts at local running stores when you join.

Visit Run the Planet to look up team information, find running routes, read expert advice on running and training, and search for local events to race in, or check my list of running resources!

M’kay, so you know I’m not a fan of “the gym,” but even I realize that there are times when outdoor workouts aren’t feasible. Admittedly, I use our local rec center for the convenience of built-in childcare – the kids have fun playing,  I can get a workout in, and everyone leaves happier. If you find yourself suffering the same dilemma – loving outdoor workouts, yet needing a childcare option – then partake you must. If you’re new to this scene and are looking for a gym, or want to shop around for one with better childcare, more classes, etc., I do have a few tips to help make the process a bit easier.

Big, small, near, far…gyms are a dime-a-dozen, right? Some offer an avalanche of services. Some have only a few, but have more personalized service. Picking your way through the savvy sales pitches and sparkling equipment to find out whether Gym XYZ or ABC Studio is right for you is a dreadful task.

Check out these tips before signing away your kids college tuition:

• Size : Large gyms might offer more equipment, classes and space, but they sometimes lack the human touch. If you like the idea of walking into a gym and knowing the staff by name, recognizing the regulars, and feeling a sense of community, then a smaller gym might be more your bag. The anonymity of exercising in the company of strangers could be more appealing. If you aren’t sure which you prefer, use your trial pass to visit the gym you’re considering joining and try it on for size.
• Price: Monthly fees, annual memberships, initiation fees…every gym has a price, though most offer competitive rates. Know upfront what you can afford and weed out the gyms that don’t fall within your budget. Then, ask the gyms you’re considering about their contracts. Will you be forced to make monthly payments for a set number of years? Or is the payment plan more flexible, allowing you to pay for several months at a time without long-term commitment?
• Class offerings: Fitness classes are often the staple of gyms geared toward women. If you like to have choices and enjoy the camaraderie of exercising with a group, then a class schedule chock-full of the classes you like, at times that are convenient for you, may be important to you. Ask the staff at the gym you’re considering if you can see the fitness class schedule and compare it with those of other gyms you’re interested in.
Fitness Magazine has a list of “The Best Gyms in America for Every Workout”  – if you are looking for a gym that offers specific classes or equipment, this list is worth a look!

• Certified/qualified staff : Class instructors and personal trainers should all be experienced and certified through a reputable certifying agency. You are paying for quality instruction. You want to see results. You need motivation. And, you want to stay injury-free. Much of this will depend on the quality of the staff. Don’t take this lightly – it will make a big difference.
• Cleanliness: When you visit a potential gym, look closely at the equipment, locker room, restrooms, etc. Are they clean and well-kept? Are cleaning supplies placed throughout the gym so that patrons can easily wipe down equipment after use, or does the gym staff handle this?
• Crowds: Visit the gym during peak hours (typically between 5-8pm) to see if the equipment you would probably sign up for has a waiting list all the way to Madison, WI, or if the class you’re interested in is packed to the walls.
• Child care: If you are a parent, having onsite childcare while you workout is a nice benefit. Often, babysitting is free to members. Some facilities charge an hourly fee. The added convenience of being able to bring the kids with you will means you’ll be more likely to visit the gym often. Visit the child care room, ask the staff who will be caring for your child any questions or concerns you might have, and make sure the quality of care meets your standards.
• Hours of operation: If you are in love with Gym XYZ, but they don’t open until 9am and you know you will want to workout before work, then don’t force yourself to rearrange your workout schedule just because it is a beautiful gym with fancy locker rooms and a tasty smoothie bar. If the gym’s hours don’t fit your current schedule, you will be less likely to go.
• Location: Will you be going to the gym from home, or straight from work? Consider whether you want a gym that is close to home, to your place of employment, or somewhere in between.
• Parking: Gyms in the city often have limited parking. Visit the gym during peak hours to see how much of a hassle parking is. If you’ll be bringing your children with you, how much of a hassle will it be to park down the street and walk there in pouring rain? Also consider the winter months. If the only parking available is three blocks away, do you want to schlep through snow and ice to get there?
• Equipment: Is there enough to cover peak hours? Is the equipment old (mind you, you don’t need cutting-edge equipment to get a great workout, but old equipment that has been neglected or is constantly in need of repair could pose a safety risk).
• Is there a trial membership? Most gyms will let you try it out for at least a day — some for a full week. Visit the gym at various times to gauge how busy it gets, the type of crowd who works out there, and whether you would be comfortable working out in their company.
• Is there an exit plan? Should you decide to go to Gym ABC instead, can you end your membership without a lot of red tape and hoop jumping? Ask before you join.

There is a reason that your gym or fitness center has only two or three rowing machines on the cardio floor…they just aren’t as much fun as other types of cardio equipment, but Indo-Row promises to change the minds of skeptical fitness enthusiasts.

<strong>What is <a href=”http://www.indo-row.com/”>Indo-Row</a>?</strong>

Created by World Rowing Champion and endurance athlete, Josh Crosby, Indo-Row is indoor rowing formatted for group fitness and it is spreading like wildfire through southern California. In fact, celebrities are flocking to their favorite gyms for what the company claims is, “The Perfect Calorie Burn.” And the perfect calorie burn it is!

My first experience with Indo-Row was at IDEA’s Fitness Fusion conference in Chicago in 2009. As a competitive runner, exercising sitting down seemed pointless, yet the workout was challenging (I’m talking BURNING quadriceps) and the competitive nature of the group class kept motivation high. Added bonus: the time flew by!

Find a class near you:

<a href=”http://revolutionfitness.net/Indo-Row.htm”>Revolution Fitness,</a> Santa Monica, CA
<a href=”http://www.thesportsclubla.com/site/”>The Sports Club LA</a>

Not long ago, if your neighbor had told you she was training for a triathlon, you might have looked at her crossed-eyed and with one eyebrow raised. Once thought of as an endurance sport for athletes who had both an unnatural pain threshold, and oodles of time on their hands, triathlon has in recent years become a sport for anyone who likes variety, has a few hours each week to dedicate toward training, and enjoys challenges small and large. No longer a sport just for the guys, the proliferation of female participants in triathlon events proves its growing popularity: in the late 1990s, women made up 15% of the field. Today, they comprise about 40% of the field. (stats from USA Triathlon). The growth spurt can be partially attributed to the 2000 Olympics in Sydney, women’s triathlon was covered for the first time. This was also the most-watched Olympic Games in history.

Tri it inside!

Training for a triathlon is a tremendous undertaking. You can gradually build up your confidence for longer events by starting out with sprint-distance indoor events. Several nationally known health clubs host indoor triathlons in a range of formats: 10-min swim, 20-min bike, 15-min run, or 10 min swim, 30 min bike and 20 min run. Indoor triathlons are fixed time events: you swim, bike and run for the designated time, and whoever gets the farthest in that time wins. Because these events are mostly comprised of “triathletes in the making’” versus the hardcore crowd, you can sample each tri component with less intimidation. Typically, the entire event lasts about 45 minutes (not including transitions from swim-to-bike-to-treadmill). Events are held Nov-April.

Here is a short list of gyms (Chicago-area, and national), that host indoor triathlons:

Life Time Fitness (Nationwide)
Wheaton Sport Center (Chicago)
Fitness Formula Clubs (Chicago)

The Chicago Tri Club website has a list of numerous indoor events. Check it out!

The Cleveland Triathlon Club has an indoor tri series, as well as numerous listings for indoor training classes and events to help you stay in tip-top shape during the off-season.

If you like to combine competition with a cause, TriToHelp.org is a National Indoor Triathlon series that helps raise money for epilepsy research. Visit their website for a complete event schedule.