Fitness Routines | Atlanta Fitness Blog

Are you a little stinky?

Are you a little stinky?

I mean when you’re working out day after day do your clothes start to smell? Maybe, even before you put them on?

Well, Stacy and I used everything over the years to try to keep our clothes smelling fresh and clean.

Now, I’m not saying Stacy and I are stinky after we train, but when you wear the same clothes over and over again, training every day, you can gather a little funk in those favorite workout clothes. Just saying!

After a Long Training Session!

Let’s see… we’ve tried numerous detergents, the additive packs the different detergents sell in addition to the regular stuff that “guarantees” smell to come out. Yeah right.

We’ve tried the sports detergents even the really expensive stuff that comes in a small bottle and pretty much does everything but make your workout clothes smell better.

These don't work so well!

We have come full circle to one of the most inexpensive, yet best ways to keep your gym clothes fresh and odor free!

Thanks to Team Trinity member, Levette Bagwell and some research, we found that by simply adding ½ – 1 cup white distilled vinegar to your wash, in addition to your detergent, it will get the stink out.

Secret to Great Smelling Clothes!

And for those of you out there with a workout schedule like ours, try Costco for extra-large bottles of vinegar. Much cheaper and in bulk!

Who knew that this easy to find cooking product would turn out to rid odor?

Try it. You won’t be sorry. And neither will the folks in your group exercise class.

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on April 10, 2012

Get A Tune Up and Ride!

Get A Tune Up and Ride!

Spring is here, the weather has been awesome and it’s time to take some of your workouts outside.

One great way to get a great workout and enjoy the outdoors is riding a bike.

If you’re like me, riding is a year round thing, but if you’re not and you’re getting your bike out for the first time since last year you may need to get it checked out first.

Here are a few tips to making sure your bike is ready for summertime fun.

Tip 1: Check the chain.
The chain needs to be greased. If it looks really dirty, you may need to clean and grease it before you head out. If you see rust, it’s time for a new one.

Tip 2: You need good brakes.
Make sure your bikes brakes are working properly. I mean make sure they will stop you and quick. Especially if you’re riding in the city, there tend to be occasional crazy drivers out there.

Check the brake cables and connections too. If they look worn or lose, it’s time for new ones.

Tip 3: Inflation is a good thing.
Rubber can dry rot over time. Even if you ride regularly, your tires can get weak around the valve stem. If you haven’t been riding your tires tend to dry rot faster if they’re not inflated often.

Tip 4: Tight Spokes.
You never know when you’ll blow a spoke. But, it’s better to check each spoke to see if they’re tight and not bent.

Tip 5: Batteries not included.
When riding at night you definitely need lights on the front and back. It’s difficult to see bikers so make sure motorists can see you! Check your batteries and lights to make sure they’re working properly.

If you’re a seasoned biker, you may know these tips already, but if you’re not, this will help you to ride more and walk your bike less.

For those of you who need help, check with your local bike shop for assistance with over all tune ups before riding. I recommend Atlanta Cycling. (for those in Atlanta) They’re professional, reasonably priced and know their stuff.

Oh, and if you’re a lady in the Atlanta area and want a great group to ride with, check out Sorella Cycling. Trinity is an official sponsor of Sorella Cycling.

Hope to see you out on the trails or on the street.

Happy riding!

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on April 3, 2012

Quick Workouts You Can Use Everyday

Quick Workouts You Can Use Everyday

Here’s a quick workout that can get you looking great in no time. Please keep in mind that you should have a relatively good fitness base before attempting this workout. We’ll use a tri-plex strategy to complete it. That means there will be three parts to every circuit.

The first part will consist of an aerobic exercise, the second will be a full body movement, and the last will be a core exercise. You can do as little as three circuits and as many as ten.

Running in Place

Obviously, if you’re using this for the first time, you should start off slow. Each circuit will take less than five minutes to complete. Take as much time in between exercises as you need to recover if you’re feeling exhausted.

However, this is intended to be a fast paced workout, so for maximum results in a short amount of time, you should limit rest time as much as possible. Try moving from one exercise to the next without an extended rest period.

Start with a good warm up.

Then, move on to two minutes of aerobic exercise to get your body moving. You want to push yourself to reach close to eighty-five percent of your maximum heart rate.

Next, move directly to a full body exercise.

MB - Lunge with Front Raise

For example, squat with a front raise. Then, add an abdominal exercise. After completing the abdominal exercise, go back to the aerobic portion again and complete another two minute segment.

Alternating Bicycles

The next strength exercise will focus more on the upper body. An example of this would be a chest press on a stability ball. (Your focus is the chest, but you’re using your legs and core to stabilize the ball.)

Here is a quick example:
Sample Circuit #1
2 minute cardio blast (elliptical machine)
30 second full body exercise (squat with a front raise)
30 second core exercise (crunches on a stability ball)

Sample Circuit #2
2 minute cardio blast (stair master)
30 second full body exercise (chest press on a stability ball)
30 second core exercise (side twists with a resistant band)

Sample Circuit #3
2 minute cardio blast (jump rope)
30 second full body exercise (one arm row on a stability ball)
30 second core exercise (elbow plank)

Trinity’s Fitness Professionals are always available to assist you with these and other workouts. If you need guidance through your workouts and want a guaranteed successful program designed for you, sign up for a training session today. For more information on Trinity training programs and a complementary fitness consultation, please go to Learn more.

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on March 27, 2012

Workout of the Week 03.12.2012

Workout of the Week 03.12.2012

Add some rotation to your AB workouts!

DB Overhead Trunk Rotations

DB Overhead Trunk Rotations - start

DB Overhead Trunk Rotations - right

DB Overhead Trunk Rotations - left

Alternating Hip Roll

Alternating Hip Roll - start

Alternating Hip Roll - left

Alternating Hip Roll - right

MB Side Twists

MB Side Twists - right

MB Side Twists - left

Alternating Twisting Bicycles

Alternating Twisting Bicycles - left

Alternating Hip Roll - right

Have fun!

Try a class on us. Experience Trinity Pass.

We are 12 Weeks away from Bikini Season! Are you ready? Trinity’s 6 week Bikini Body Program will get you into that bikini and turning heads fast! Check it out here. Trinity’s Bikini Body Program. You can also pick up a FREE copy of Trinity’s “Secrets to a Bikini Body Before the End of Summer!” Don’t let another bikini season pass you by!

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on March 12, 2012

Workout of the Week 03.05.2012

Workout of the Week 03.05.2012

Start with a 10 minute warm up.

Complete the following in order, 5 times through for 30 seconds each exercise

- 4 Cone – Square Jumps

Square Jump - Start

Jump Forward

Square Jump - lateral

Square Jump - Back

- Anterior Reach (15 seconds each leg)

Anterior Reach - start

Anterior Reach - midpoint

- Alternating Hip Roll

Hip Roll - start

Hip Roll - right

Hip Roll - left

- Push Plank to Elbow Plank

Push Up Plank

Elbow Plank

After completing the 5 circuits, complete 15-20 minutes of cardio. (running, treadmill, etc)

Have Fun!

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on March 5, 2012

Workout of the Week 02.27.2012

Workout of the Week 02.27.2012

After a 10 to 15 minute warm up, complete 4 sets of the following exercises 4 times through.

2 Minutes – Jump Rope

Jump Rope

15 MB – Push ups

MB - Push ups

15 MB – Squats

MB - Squat

30 MB – Side Twists (15 each side)

MB - Side Twists

15 MB – Deadlift

MB - Deadlift

30 Seconds – Elbow Plank

Elbow Plank

Have Fun!

Start Strong, Finish Stronger!
Nathan

For more information on Trinity training programs and a complementary fitness consultation, please go to Learn more.

Posted under Fitness Routines

This post was written by Nathan Nowak on February 27, 2012

Workout of the Week 02.20.2012

Workout of the Week 02.20.2012

10 Minute Warm up

Complete 4 circuits of the following exercises in order.

25 Jumping Jacks

Jumping Jacks

25 Push ups

Push ups

25 Squats

Squats

25 Pull ups

Pull ups

25 Rowers

Rowers - start

Rowers - midpoint

After completing 4 circuits, finish with 10 minutes of cardio! (running, biking, etc.)

Have Fun!

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

This post was written by Nathan Nowak on February 20, 2012

Working Out Doesn’t Work!

Working Out Doesn’t Work!

One of the most common excuses I hear from people not sticking to their New Year’s resolution to “get in shape,” is that the workouts don’t seem to be working.

Now granted, this statement is usually heard after a couple of weeks of using their newfound workout program.

But, why is it that so many people can’t get the results they want?

Cardio Exercise Can Make You Fatter!

Clients at Trinity boast having seen results after the first week. So, why is our program different than all the others?

It’s simple.

We use unconventional exercise protocol and methodology to achieve these fast life changing results, and the others, well let’s just say they haven’t found out about us, yet.

Seriously, here is some of the method behind the madness that we use to get such fast results.

First, we use full body compound movements. Many of them simulate real world activities. For example, an anterior reach is the same as reaching for laundry detergent under the counter.

Second, our workouts aren’t very long. Many clients train with one of our fitness professionals for thirty minutes or an hour max.

Add ten to thirty minutes of cardiovascular exercise on the end and they’re out in ninety minutes.

And finally, it’s all about the core. Sure, so many magazines and self-proclaimed fitness gurus have trivialized this phrase, but it’s true.

Hanging Leg Raises are a Great Way to Strengthen the Core!

If you have a strong core you’ll notice many common problems go away.

For instance, back pain, leg cramps, and other ailments related to poor posture are no longer an issue.

If you’re tired of messing around with gimmicks and hype and are ready for a real “Transformation” in 2012, then check out TAKE 21

Do you live too far away to participate in the program? Check out the special offers section in this newsletter to see Trini ty’s NEW, “Introduction to Functional Training” workout DVD.

Here’s one of our many happy clients!