Posts Tagged ‘NuFit Quincy’

Justin does some TRX bicep curls. Look at those guns!! 🙂

Nothing gets my Adventure Foot out the door quite so well as the promise of a brand new way to workout, so when I heard that NuFit for You was offering sample TRX Suspension classes I said two things:

  1. Sign me up!
  2. What is TRX Suspension training?

… in that order.

TRX training uses your own body weight as resistance in different exercises against an apparatus suspended from a ceiling.  The TRX equipment is beautifully simple- it’s basically just adjustable straps with handles attached that can be used to perform dozens of different strength and core training exercises.

The system was designed by a member of the US Military who wanted a very compact piece of equipment that could help him work out wherever, whenever.

Everyone in the class learning the ropes.

When my husband and I walked into the class at NuFit, I must admit I was a little intimidated by all of the TRX straps hanging from the ceiling, but I was quickly reassured by Kenji Freedman, a visiting TRX training expert.  As I’ve come to expect from the staff at NuFit, we were greeted with a warm smile and assurances that we’d catch on in no time.   We took our positions and Kenji took over the class and explained the TRX Trainer.

It couldn’t be easier to use.  There are essentially 3 lengths you can adjust the TRX straps to; and all it takes to change the lengths is to slide a buckle up and down the straps.  The buckle automatically locks in place wherever you stop.  Kenji then demonstrated a few of the major positions you could stand to do the exercises, for example, a push-up position, a rowing position, and a curl position.

Here I am trying the tricep press motion. This was a tough one!

He must have seen the look on my face that said, “oh god… I don’t really do push-ups” because the next thing he explained is how you can increase and decrease the difficulty of each move.  For example, in the push-up position, you can start by standing nearly vertical and do push-ups from there.  You can try what I mean at home: lean against a wall and try a push-up from a near-standing position.  Now do it with more angle. Get it??? Good.

Well, I may be no good at push-ups, but I can take a little more than standing straight up, so I backed my feet up by two feet or so and did my set of push-ups with a little more angle.  My husband (who is quite good at push-ups) went down to a much harder angle for his set.

And that’s kind of the great thing about TRX.  My husband and I have vastly different levels of upper body strength, but by using different angles with the equipment we could vary the intensity of the workout so effortlessly that we can be in the same class at the same time doing the same number of repetitions and still get a workout customized to our ability.

Kenji was a fun instructor!

The rest of the 30 minute workout just flew by.  We tried each different workout position for a short time, took a 30 second break, and then tried another.  I think the one that I liked the most was the bicep curl exercise (because I feel tough doing that one!) and the one that was the toughest for me was the Pilates-like plank push-ups.

You must be wondering how I felt after the workout.  Initially I was good, but the next day I was sore.  I’d say it was a good kind of sore though.  It helped me to realize that maybe all of my cycling has made my legs strong, but my upper body and core could still use some attention.  All of the core work will certainly help me to be a better all-around athlete and adventurer,  so it’s definitely something I’d like to try some more of.  My husband absolutely loved it- he always likes this kind of thing- and he said it was a really challenging and fun workout.

If you’re interested in trying TRX out, visit www.nufitforyou.com and check out their class schedule.  If you haven’t been to NuFit before, your first class will be free!      Also read about my very favorite NuFit class: CycleLattes!

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Ali Berti demonstrates one of the pilates exercises from the NuFit CycleLates class.

I’d been meaning to get out to try a class at the NuFit for You facility at 4480 Broadway for a few months.  Several of my friends from the Heartland Road Runners Club and the Quincy Bicycle Club take classes there, and they all have had very positive things to say, so I figured I’d go take a class and see for myself.  I hopped on their website to look at a class schedule and one class name stood out: CycleLates.  Moments later, my Facebook status read: “Going to CycleLates class Monday night. I can only assume we are making delicious espresso beverages on a machine powered by bicycles.”

The NuFit CycleLates class is actually a combo class with a half hour of indoor cycling (also called Spin Class) and a half hour of Pilates.  The combination of the cardio workout of the cycling class and the core workout of the pilates class makes this one of the most balanced hour-long workouts a busy person could ask for.  Personally, though I’m an avid cyclist, I’d never done an indoor spin class or a pilates class, so it was going to be a fitness adventure for me!

Your first class at NuFit is free, and you register online for the class you’d like to attend.  The remaining open spots in the class are listed on the web, so you’ll know right away if there’s room.  I showed up about 10 minutes before the scheduled start time, and was immediately greeted by owner Angie Asmann and my instructor for the night, Lindsay.  They showed me around the immaculately-clean and inviting facility and I changed into my cycling shoes to get ready for the cycling part of the class.

Lindsay explained how the bikes work and how the class would progress.  I was able to adjust my seat and handle bar height to fit the way I’m used to riding, and there was a small screen in front of me that displayed my cadence (strokes per minute) as well as the gear that my cycle was in.  The class is tailored to your fitness level by the gear you choose.  You start from a place called your Push Point.  Your Push Point is the gear that feels most similar to a comfortable ride on a flat road.  Everyone’s Push Point is different; therefore the class is individualized for each rider’s ability.

After a warm up, our instructor called out for us to shift up 3 gears above our push point and to try to maintain a cadence of about 75.  Shifting on the bike is very easy and just consists of moving a small lever up or down.  The music matched the intensity of the ride, and I was having a good time and quickly working up a sweat.  We moved on to “rolling hills” where we would gradually increase our gear and hold it in intervals, and then we would move down gears to simulate the downhill portion of the ride.  I kept imagining we were doing a real stretch of rolling hills out on Ellington Road.  I know if I keep doing cycling classes at NuFit, the real Ellington Road will seem much easier on my real bike next year!

After a cool down on the bikes, our class of about 15 people all retrieved pilates mats.  The facility has mats to use if you don’t have your own.  The lights were turned down and the music shifted to mark the change from high-energy cycling to more focused pilates core work.  Our instructor Lindsay did a wonderful job of explaining each exercise and demonstrating it before we started each set.  Many of the names of exercises were at least vaguely familiar to me- exercises like scissors, planks, downward dog, etc.

Trying out one of the stationary bikes!

I very much liked that some of the toughest moves could be modified for beginners.  For example, one of the exercises called a “teaser” had 3 different ways of modifying where your legs were placed to make different difficulty levels.  I started on the middle level, but on the last set I needed to drop my legs down to the third level to make it a little easier.

Many of the pilates moves emphasized balance- something I am certainly not known for- but I did my best to keep up and never felt self-conscious or behind the class.  After the class was over, I said something about how tough some of the things were and our instructor said, “Good! It wouldn’t be much of a class if you could do all the moves your first day.”  She was totally right, and I am actually looking forward to getting better at some of those core exercises.  I can tell that no matter what activity I’m participating in, the strength and balance that you learn in a pilates class will be a huge advantage.

Overall, I very much enjoyed my class at NuFit.  I’ve just scratched the surface of what the facility has to offer, and I think that the CycleLates class will be a wonderful cross-training piece for the half-marathon I am training to run in March.

Besides the CycleLates class, there are also Indo-Row Classes (Rowing machines), PowerCycle, Yoga, Pilates, Zumba, CrossFit, and more.  They also offer classes at Quincy University and at Riverside Spa in Hannibal.  In addition to fitness classes, you can sign up for individual nutrition counseling or group classes held at Steamboat Cooking Store that can help you get the most from your workouts.  Most classes work on punch cards which are 5/$50, 10/$75 or 20/$120.  Your first class is free and you can see the entire schedule by clicking here.

Original Post December 1, 2011

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