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Summer Ready?.....Networking Events, FREE Fit Tips

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Heart Rate Zones: Fitness & Health Benefits

There is a lot of talk about Heart Rate and Target Heart Rate. Is it really important? It's important to know based on your specific goals. It is very important is to understand that any exercise including aerobic exercise should be both challenging and above your comfort zone. There is so much nonsense talk about fat burning zones that the focus on burning excess energy consumption is lost. You will almost always see some kind of colorful graph on cardiovascular equipment showing that certain heart rate levels will have you in a fat burning mode and so forth. Without truly understanding all the facts these charts are really of no use. These charts should be used as a general guide to predict the right intensity along with health history and exercise history considerations. I have provided a chart I found on Pinterest to help you determine these intensities but it should be used as a general guide rather than a specific guide.

In general, performing exercises in the 'fat burning zone' may be more idea for bodybuilders who want to reap the benefits of exercise and burn fat without expending too much energy which could be better utilized in high intensity feats of weightlifting. An individual with poor fitness levels and little to no exercise history should stay closer to the 60 - 70% target heart rate zones and gradually build up to the higher 80 - 90% zones as fitness levels improve. The biggest mistakes in any fitness program is to do too much to soon or too little to long. You can't exercise in your comfort zone and expect to improve much if at all. It's best to follow some form of periodization model which is adjusted regularly based on your improvements as well as any unfortunate circumstances which may temporarily hinder your regular exercise activity. 

Stress: Your Family, Health, Weight & Romantic Life

Everyday we are faced with stressful situations which can have serious consequences in all aspects of our life. There are various forms of stress but they all have two unique properties. There is stress which we have immediate control of and their are those for which we have no control of because there are external forces which directly influence certain outcomes. It is also true that we all have the ability chose how we will cope with it. We can let stress consume us or we could consume it by dealing with it. According to Ragan's Health Care Communication News, an infographic published in July 2013, 'Stress-related Health care and missed work cost employers $300 Billion each year. In a similar article published by Forbes in the same period, they reported $84 Billion in loss of productivity due to absenteeism attributed to chronic health conditions. Increased stress is a well know cause of a poor or weakened immune system. Stress causes many other problems such as withdrawal from socializing, poor appetite (in other cases increased appetite), reduced energy, poor sex drive, other health related problems, depression, skin problems, various other emotional problems and more. 

The foods we eat may exacerbate symptoms associated with stressful problems. Staying active can help reduce the affects of stress if we find the right type of activities. Taking on to much can make it worse. Below is an interesting infographic of foods you can eat to help your body cope with stress:

Although coffee was listed you should be careful about taking this tip. One of the hormones which is affected by stress is adrenaline which is released by your Adrenal Glands located just above your Kidneys. It may seem like a plus to feel more excited but keep in mind to much Adrenaline can affect your mindset and heart as well. Both Western and Chinese Medicine contribute increased stress on the Kidneys to increased stress on the heart. Since caffeine is a stimulate and diuretic the positive side of it is increase alertness and mood. At the same time for some, caffeine causes them to be fidgety and agitated which are both associated with stress. Increase urination can cause more stress, especially if you are forced to hold it. If you are the kind of person who becomes easily irritable it is probably best not to consume caffeine. This may hold true also if you already have heart problems. If you suffer from Anxiety, caffeine and coffee may also not be a good choice. If you are allergic to nuts, it's just common sense not to eat them. 

Amongst the top 10 jobs associated with the highest levels of stress were those in public safety, CEO's, public transportation and journalists.  We constantly see publications either from the media or individuals of how intolerant people are of police officers, top company executives and political leaders. These same folks take little time to consider the amounts of stress and pressure these type of people feel from not just their type of job, but the media, family and the public. A certain percentage of people in low-income brackets are more likely to complain about the job performance of these types of workers and at the same time deal with the stress themselves in much less reasonable ways like looting, rioting and public shaming as well as violence against non-responsible parties for the cause of their personal stress. 

We need to become more familiar with the way we deal with stress. Find out the root source and address the situation with a reasonable action such as improving daily choices of food, exercise, stress management through exercise, yoga or meditation; seeking counseling when necessary; seeking better inner personal communication with our family, loved ones and those around us on a daily basis and more time spent socializing with positive people. If anything do something everyday that will make someone around you feel great about themselves.

Check out this infographic below for more information:

Sources of information:

Infographic: Stress and your health

Forbes: Top 10 Causes of Absenteeism

Lower Body Resistance Training & the Elderly

It's been almost 17 years since I got into the health and fitness industry. It has been quite an interesting career considering the diversity of my clientele since May of 1998 when I got started. My youngest client was 12 years old and my oldest client has been 91 years old. I've worked with high school level athletes, college level and semi-pro athletes. My original intentions were to get into veterinary medicine. Like back then I have always been approached because of my considerable strength in comparison to my size. It may appear to other that I should have 21 inch arms because of my strength. My style of training and that fact that I don't use steroids separates me from these incredible hulk freaks of nature that work out about my parameters. I've always been invested in preventing weak muscles, poor health and disease. My favorite part of my career when it comes to the elderly has been the same reason. I've worked with elderly folks who's strength would embarrass a minor and middle aged populations. When ever I work with the elderly my main focus is flexibility, balance and then strength as well as endurance. The reason I put them in that order is because flexibility will always play an important role in both stability and strength. I could go into details about this but that would require me to write a book on the subject. Instead I will focus on the importance of strength training and the lower extremities of the elderly. 

We have all seen that 'I've fallen down and I can't get up commercial'. It's a harsh reality regarding aging. Many of the injuries associated with falling can be reduced but training must emphasize some of the causes. A loss of flexibility, balance, reaction time as well as strength and endurance are all a part of life as we get older. These factors play critical roles on the consequences of losing balance. Functional movements which require the lower body and are a part of (ADL's) activities of daily living in the elderly will include but are not limited to walking, sitting, standing and climbing stairs. 

Two of the most common things I've heard clients complain about is either back problems or weak knees even though they claim to have no history of injury. I usually tell them these issues may be due to daily patterns putting unnecessary stress on the lower back. I also explain to them that most knee problems are the result of weak hips. After some assessments and some hip strengthening they usually complain about less knee problems. When it comes to the lower back I inquire about their lifting patterns and the type of activities required by there jobs. These questions always lead to finding the underlying issues and addressing it with appropriate measures to reduce the complaints. 

Here are some tips for elderly people engaging in physical activity. If considering starting a fitness program make sure to see the doctor in order to make sure there aren't any underlying risks. Once cleared if you haven't done anything for quite some time, take it easy and start slow. Make sure you are following proper progressions. 

Always warm up before you start any type of physical activity. This can include a walk, jog or cycling according to your fitness levels and abilities. Elderly people should consider a slight incline on the treadmill, an elliptical trainer or a stepper which would make the hip muscles work harder during the warm up and thus would be more appropriate and targeted toward the muscles you intend to work out. 

Exercises which can help activate the muscles of the Glutes in preparation to higher intensity activity include Quadruped Hip Extensions, Dirty Dogs (a.k.a. Fire Hydrants) and Prone Bent-Leg Hip Extensions. 

Avoid trying to do what you 'used to do'. Consider starting off with 8 - 10 exercises which target all the major muscle groups. Perform 1 set for a total of 10 to 15 repetitions. The higher the reps the lower the resistance should be. The lower the reps the higher the resistance should be as well. Target the Gluteus Maximus and the Hamstrings before working out the Quads and Calves. In general target muscles from larger to smaller. 

My favorite exercise for increasing Gluteus and Hamstring strength include Romanian Deadlifts, Single-Legged Deadlifts and Valslide or Stability Ball Leg Curls. Split Squats are also very useful because they engage your Quadraceps and Gluteus Maximus muscles. If your balance improves to impressive levels you can add an Airex Balance Pad or Dyna-Disc for added balance and resistance training. As long as blood pressure is not an existing health problem you can add Isometric training to all these exercises. If you have good flexibility and have no physical conditions which would contraindicate your ability to perform Kettlebell training then you might even include some Swings into your regimen. Kettlebell Swings are part of the fundamentals of including Kettlebells into your fitness program. They are great when done properly because of the major emphasis on the hips, hamstrings and endurance. I hope these suggestions and guidelines will help. As always, when in doubt; hire a fitness professional. 

Purchase: Airex Balance Pad

Muscle Imbalance: Shortened vs Tense

You may have heard someone say that their muscles are tight, or that they have poor posture and in some cases you may have heard the term atrophy. Visually all these conditions look about the same. One muscle might look shorter than the other, one muscle may look bulkier than the other and in the case of posture; the person doesn't appear upright either down below the waist or above the waist. In worst case scenarios it is even evident in the midsection. Muscle tightness, poor posture and atrophy can be attributed to many reasons but each has a root cause which leads to its manifestation. I will give you an example in which they all appear to be the same but the root cause is different. Muscle tightness could be associated to daily behaviors, lack of stretching or over straining and in some cases all of the above. Poor posture could also be attributed to the previous mentioned situations with the possibility of paralysis or injury or paralysis due to injury. Atrophy just like poor posture could be the result of little to no use of certain muscles as well as previously mentioned an injury. Posture and atrophy can be do to the over use and under use of the antagonist muscle. A perfect example of this is working out on your biceps leading to bigger anterior arms. Then neglecting the antagonist muscle in this case the triceps with little to no exercise in comparison. The scenario I just described often results in a posture which resembles a person walking like a guerrilla. The individual appears to be trying to show off by walking with his arms bent as if trying to demonstrate that they have enormous arms. The reality here is that they probably don't stretch the biceps and they are overpowering the triceps by putting to much emphasis on biceps training thus leading to a constant flexed posture of the arms. These same folks often walk with their palms facing behind them rather than to their side pockets. Don't let this happen to you!

Unless there are physiological reasons for poor posture such as paralysis or muscle injury which led to a permanent unbalanced appearance there are many things you can do to prevent the problem from getting worse. Here are a  few solutions I can suggest to help resolve issues related to poor posture and muscle tightness.  Stretch the muscles which have been shortened as a result of adopted lifestyle behaviors such as long hours of sitting behind a desk, extensive hours of driving and ergonomically incorrect positions of your car seat or desk arrangements. Educate yourself or hire a fitness professional to learn how to balance out your exercise routine so that you aren't placing to much emphasis on certain muscle groups while neglecting others. Get back to the basics and learn proper movement based on the situations you are faced with on a regular basis to prevent injury. Create and find opportunities to get your body to go through the various ranges of motions possible by all the joints in your body. Adopt a daily regimen of exercises which counter the effects of your daily behaviors (ex. Cobra Stretch to extend your arms, strengthen your glutes and stretch the frontal midsection as well as hips.)

The benefits of adopting good patterns is equivalent to the benefit of a good diet, getting enough rest and getting your daily exercise. You reduce the possibility unnecessary discomfort and a positive self-image. You will appear more confident and you will feel healthier. Like Nike says, 'Just Do It'!

Below are some useful charts. Take advantage of gaining knowledge and using it to your advantage. If you have further questions or need serious help, you can e-mail me at: damien@irondogfitness.com 

Maximizing Your Shoulder Training Program

I've shared with you many things throughout the year. A lot of it focuses on doing things right and watching out for things that can cause more damage rather than benefits. I've talked about eliciting exercises that work the body as a unit rather than trying to isolate a single muscle. 

The shoulders are a muscle that can make you look like you work out or make you look like you aren't doing anything to address them. Broad shoulders look very attractive with a suit. When wearing a tank top they can make you look flimsy and silly if they have no bulk and definition. Throughout my nearly 17 years in the industry I have been to several seminars put on by organizations well recognized and respected in the fitness industry. I always enjoyed taking the courses which would focus on what's right and what's wrong about an exercise. There was a lot of emphasis on exercises that didn't make any sense either because they didn't actually work the muscles all those bodybuilding magazines claim or they the risk to benefit ratio was just way to high.

There are many exercises that are commonly done at the gym and those include dumbbell (or cable) lateral, anterior and posterior raises. Then you have the dumbbell shoulder press, reverse flyes and the upright rows. Let me not forget to mention that you also have an assortment of selectorized equipment utilizing plates, cables, air pressure and so on. The machines I am going to tell you right now are the most completely useless piece of equipment you could spent time working on. Better yet let me use the words waste your time. Machines are great for rehabilitation if anything at all but from a functional perspective they have absolutely no functional but rather dysfunctional benefits. Resistance bands may be useful since they are similar in function to dumbbells but if you are looking into investing on a piece of equipment based on life of use then these are necessarily a good choice because they often snap without warning. 

There is still another question to consider. Is it okay to perform it sitting? There may be some undue stress on the spine by doing a seated dumbbell or barbell shoulder presses. That is another story of itself. I would highly recommend you do them standing since the odds are that if this type of movement is ever required of you it will almost undoubtedly require you to do it standing in a real life situation unless you are confined to a wheelchair. 

So what are my recommendations. Based on the most recent research conducted by the American Council on Exercise, I will still argue that the best exercises to target the shoulders would be the Standing Dumbbell (or Barbell or Kettlebell) Shoulder Press, the Standing Dumbbell (or Barbell or Kettlebell) Bent-Over Row and the Standing Bent-Over Dumbbell Raises. You may find it boring to do these exercises over and over again but what good would it do for you to do exercises which are going to give you little to no benefit. You may want to do a few exercises that work the shoulders as a form of recovery and to change it up but don't do them very often if your goal is to have a nice set of well defined broad shoulders. 

I thought I should mention that the common upright row you see in fitness and bodybuilding magazines and most fitness books are a complete waste of time. Regardless of the type of equipment you use, this exercise has been repeatedly proven to be a waste of time according to years of research rather than someone's personal feelings. Yes, you see them in Arnold Schwarzenegger's books and so forth but that doesn't make it right. The world used to believe that you would fall off the earth if you sailed to far out into the ocean because they thought the planet was flat or that the sun revolved around the earth because it appeared that way. Well guess what? We found out that wasn't true and it cost some people there life when they were right. Just because the majority of the people ignorantly believed those falsehoods to be true doesn't make it a fact. 

How to Identify Heat Stroke

The heat has been unforgiving this summer. Many of you may have heard in the media or through a casual conversation of the potential for a severe water drought. You may have received a notice advising you of potential fee hikes during peak hours of the day. You may have even been told there may be a hike in your utility bill if you don't reduce personal use of energy during certain times of the day. Then you watch the news and hear about floods going on in other parts of the country.
The heat for some has become an opportunity to spend more time outdoors. Although we hear of terms like heat illness, heat exhaustion, dehydration and so forth you may not understand the difference. Heat Stroke is more likely to effect those involved in intense outdoor activities and those age 50 or older. Do you know what to look for when someone is suffering a heat stroke? I want to give you some insight on this matter.

WebMD identifies Heat Stroke as:

The hallmark symptom of heat stroke is a core body temperature above 105 degrees Fahrenheit. But fainting may be the first sign.

Other symptoms may include:
Throbbing headache
Dizziness and light-headedness
Lack of sweating despite the heat
Red, hot, and dry skin
Muscle weakness or cramps
Nausea and vomiting
Rapid heartbeat, which may be either strong or weak
Rapid, shallow breathing
Behavioral changes such as confusion, disorientation, or staggering
Seizures
Unconsciousness

What you should do if you or someone you know is suffering from a heat stroke: 

• Call 911 first if possible (if not, by following these steps you may save a life. Call 911 as you proceed)
• Have the person lie down on their back
• Move the person to shaded area if outdoors or to an air conditioned room if indoors. Use a fan as an alternative or if someone else is present have them use a piece of card board or similar item to use as a manual fan to promote cooling air.
• Remove unnecessary clothing if needed
• Use a cool wet towel, sponge or water to help reduce the body temperature 
• Use wet towels or similar items like ice packs to reduce body temperature by placing them at the back of the neck, arm pits, back and groin area.
• You can also immerse the person in a tub filled with cool water but make sure the level of water is not so high you drown the victim. 
• Let emergency staff take over once they arrive. 

Always be aware of your environment, current weather conditions and those around you. You could be saving someone's life as well as they can be saving your life if you suddenly start to feel any of the symptoms. Do be afraid to ask for help. 

Hot Body Workout to Fit Hot Weather

If you're like me you probably don't care about being around a crowd of people while working out. As a matter a fact you may find it quite annoying trying to get a decent workout when the gym is full of people because you can't get to anything. You want to have a normal rhythm but it's quite impossible when everything you need is being used by someone else. Even worse, there is a group a folks working their mouths out more than their bodies as they surround the piece of equipment you need. Then there is the noisy guerrilla who feels it is their moral obligation to drop the weights so you could see he just repped a pair of 100 lb dumbbells. 

Well if you're not to over self-conscious about your environment, you could take advantage of working out at a local park. There are some parks that have small trails which can be utilized to give an extra zap to your cardio workout. Along my routes are several parks that fit this description. If anything there may be some street slopes which are similar to trails and can be taken advantage of to add intensity to your regimen. If you have a creative mind you can come up with an awesome workout at any level of intensity to add different types of challenges. I've talked about the TRX Suspension Trainer in the past. I mentioned to you that it's light weight and can be used just about anywhere. I would highly recommend you get yourself one as well as a few resistance bands. You can carry this with you as you get around the park, head up the hill or run up a set of stairs. You don't necessarily have to run if you aren't fit enough. You could start out by alternating some fast walking with a combo of strength exercises every 20 or 30 seconds. 

Here is an example of what you can do with just yourself and a TRX. Fast walk (jog or run) for about 20 seconds, stop and do a set of push-ups to failure, repeat you fast walk and do another exercise like 12 - 20 body weight squats, and continue. Remember to add some core exercises. You could jog, do some Pull-Ups with your TRX and then a set of isometric Planks for the next 20 seconds and so forth. The only limit is your imagination and your will to continue. Do you have it in you?

To Purchase a TRX Suspension Trainer which comes with a Guide Click Here: TRX Suspension Trainer

Did They Lie to You When They Told You to Blame Your Diet as the Cause for being Overweight?

Is it possible that all this talk about being over weight is attributed to your diet and it's just a bunch of hype? You hear this thing all the time about counting calories and getting on these crazy diets that will help you lose 30 lbs in 5 days. If you even Google the phrase I just wrote you will find websites with recommendations on how to do so. Is it true? Is it safe? Maybe, mabye not? If your goal is to lose a certain amount of weight permanently the right strategy is to clean up your diet. Take all the garbage out. Is over eating really the problem? It all depends on your situation. Have you ever considered that you are possibly under-eating? Have you ever considered how much physical activity you get on a regular basis? Have you even considered that your sleeping patterns may be a part of the problem? Maybe it's your stress levels. So what are the hard cold facts? The variables may be numerous. 

We know these facts. Eating an excess of calories in comparison to your body weight will definitely make you put on more weight than you desire. If you eat to much of the wrong foods and not enough of the right foods you may be putting in more calories than you know. A perfect example of this is consuming may liquid calories. You don't feel the load because these types of calories go through your body much faster than solid foods. Why is that? The answer. Your body has to do less work to break down the calories you've just consumed because in liquid form they are almost at the most basic form of breakdown. The other problem associated with this is there may not be enough quality nutrients in a source of nutrition that is primarily liquid. A great example is seen in soft drinks. A typical soft drink will have roughly 20 oz of fluids, 250 calories but if you get the X-large drinks you may be looking at about 500 plus calories, 0 fat, 155mg of Sodium, 69 grams or carbs (which is 69 grams of sugar) and 0 Protein. You will also get a nice cocktail of chemicals and (HFCS) High Fructose Corn Syrup. Yes, this HFCS is probably coming from GMO (Genetically Modified Organism) Corn. Sure you may get some Potassium and Phosphorus but that is hardly abundant in comparison to the junk you are getting which will lead to poor health. 

Although your diet may play a critical role in whether or not you become over weight or obese their is still that question of whether or not you are getting enough physical activity. In a previous article I discussed how getting 10,000 steps a day could help maintain your cardiovascular health as well as help with weight control. What if you aren't getting those daily steps? You need to make sure you are getting some form of exercise. In a recent article published in the ACE -ProSource Blog, they recommended a call to action of getting 150 hours of weekly physical activity. In other words, get at least 2 1/2 hours of exercise weekly or an average of 30 minutes 5 days a week. It may sound like a little but its far more than most Americans are getting. In this same article they reported a staggering increase in physical inactivity. We are talking about reports of going from 19.4% in 1994 to 51.7% in 2010 in women while in men those numbers went from 11.4% to 43.5%. What this research then suggests is that men remain to be more physically active then women. This is a major concern for women who are more susceptible to conditions like osteoporosis then men. If that is not alarming enough, 71.1% of black women between the ages of 40 and 64 report to be physically inactive in 2004. Mexican-American women were the second highest at a tight margin of 70.3%. Probably what I found to be more troubling is that diet remained quite stable according to this same study. In other words, people have not really increased their caloric intake but they have definitely decrease their physical activity. A thought I found even more disturbing is that this study didn't really address income levels and jobs requiring physical activity. This study seems to suggest that even though it's common knowledge that Mexican-Americans and Blacks (Non-hispanic) seem to have jobs which require more physical work.  White women or white men who are more likely to have office jobs which are less labor intensive are still getting more physical activity. This still brings another question. Is it possible and safe to say that the increased intake a processed foods may be another contributing factor? I am going to guess that the answer is yes. This is something that needs to be looked into more directly. While we may not have all the answers, what we do know is that regardless of your race, the one main condition which stood out is women need to become more physically active in comparison to men. 

If you think these statistics aren't true. Take a look around you today. If you work in an office, start counting people and create your own charts. When you go shopping create your own research. When you are at a local venue, take down your own statistics. I would love to see what your numbers look like and you can share them here. Report your city, location which you were at during the time of your data collection and a summary of your findings. Try this in three different locations so you can come up with an average. Are you curious about your neighborhood? Use this as an excuse to go meet your neighbors and tell them you are conducting a research paper and thus collecting statistical data about your neighborhood health. Mention that you require to know the ages, number of people in the household, sex gender and how many people they would consider to be overweight in their home. It's a great way to bond with your neighbors and possibly start your own healthy neighborhood project. Go break the ice with your neighbors. One benefit other than getting to know your neighbors is getting some physical activity out of the way as you walk from door to door. :D

*If you wish to read more about this report go to: ACE ProSource August 2014

Body Weight Training with the TRX Suspension Trainer: Part V - Upper Body Training

The TRX Suspension Trainer is quite a toy that can be used to train any part of your body as you may have seen in the previous four segments of this series. We focused in body parts in stages of what I feel is most important to important and now the final piece of the puzzle. We worked on the core because it's what separates your lower body from your upper body. Then we worked on your lower body because it's what has to carry you all day. Now we will address the upper body because it's what completes what is left of your body.Your upper body handles pretty much ever other task that doesn't fully require your legs. You grasp with your hands, pull and push with your arms and then of course your arms are led in many different directions by your shoulders to complete the tasks required by the arms. Your back muscles aid many of the requirements when pulling. Make sure that when you train your body you focus on balanced training principles. Some people love working out on their chest so they focus a lot of work on that. Some people love flexing their arms because they want to show off their guns. That's all great but if your muscles aren't worked out in a balanced manner you will end up having weakness in the area you workout the least. Imagine having big arms but no chest or a big chest and no arms. We all know those folks with the big upper body and the skinny legs. You probably remember Popeye the Sailor cartoons. Popeye had these enormous forearms which were very un-proportional in comparison to the rest of his body. Then you have Brutus who's belly was over enlarged compared to the rest of his limbs. Those are cartoon characters but people too actually have some of these unbalanced traits in real life either because of under-training, over-training or lack of exercise. Wimpy love hamburgers so his belly reflected it. When you exercise please remember to balance some cardiovascular activities with endurance work, strength training and core work. It great way to make sure you do balanced training is to consider the exercise you are performing. Are you flexing at your arms as much as you are extending? Do you do equal amounts of Chest Presses with Rowing exercises? Are you pressing upward as much as you are pulling downward? Are you flexing at the hips as much as you are extending? Here is a good suggestion on cycling your exercise regimen best known as Periodization. Start a week with 1 - 3 sets of 15 to 20 reps, the next week go train at 12 - 15 reps, then go for 8 -12 reps. Don't push to much to fast. Work up slowly but surely. Over time you will get the results you want. If you push to hard to soon you will get hurt just as fast or fail to make continuous progress because of poor progressions. Journal your workout to see how your progress is coming along. The same holds true with your diet.
I found this great chart of upper body exercises using the TRX Suspension Trainer. Work on uni-lateral exercises before trying bi-lateral exercises when it comes to this style of training. When you work with free weights, you are better off doing the opposite to see if there is an in-balance in strength or endurance. For example, if you do arm curls try and see if you can crank out the same amount of reps with both sides. If you can't then don't do barbell curls until you have equal strength on both sides. If you find these in-balances it may not be a good idea to use the TRX until you balance both sides. Download the workout chart here!
To Purchase a TRX Suspension Trainer which comes with a Guide Click Here: TRX Suspension Trainer