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

Just In… Supplements designed especially for women’s weight loss!

Are you looking to lose weight? Are you frustrated with your results? Can’t seem to find a supplement that works for you? It’s okay, it’s not you. All the supplements that were made in the past were designed for men. Now, there are supplements that are made specifically for a woman.

Same formula as the rest... Costs more because it's for the ladies!

I thought this might get your attention, but please tell me you’re not falling for this. While there are physical differences in men and women, as well as differences in hormones, our bodies are the same. Triceps on men are located in the same place as on a woman. The digestive system, as well as the cardiovascular system, works just the same. And just in case you didn’t know, a woman’s body loses fat the same way a man’s body loses fat.

The only thing getting slender is your wallet!

Unfortunately, there is no quick fix. Please don’t fall for this misleading advertising. It’s another attempt to get you to spend money on another flawed technology. The only system that works is supportive nutrition, moderate aerobic exercise, and a challenge for muscle. Anything less will fail!

Do you need a little convincing?

Check out Levette's testimonial

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 nutrition

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

Get Off Your Butt!

It’s getting closer to March and the excuses have already begun.

“Excuse is a sign of weakness!” that’s what my former TKD coach use to say on a regular bases. Just for the record, she produced many senior and junior national champions (including yours truly) and was a national medalist herself. She knew what it took to be a champion!

Which will YOU Choose?

When I say that comment to people that are truly babbling, I hear, “It’s not an excuse. It’s the truth,” or “It’s not an excuse. It’s a reason why I can’t.”

What?

A reason is an excuse and an excuse is a reason. And truth is you’re being lazy!

No Excuses!

Get off your butt and do something to make your future and the future of those around you better.

Keep in mind, your decisions impact everyone around you too. And, don’t you want to be an inspiration to your friends and family?
All the clients and members we see on a daily bases aren’t the most athletic or have everything in their personal or business life in a pretty little box.

The thing that separates them, the thing that gets them the results they are looking for, and the thing that puts them on Trinity’s “Wall of Fame,” is the determination and the leave-the-excuses-at-the-door attitude!

This not only gives them the appearance they are looking for, but confidence in other aspects of their lives too.

The Confidence to Have, Be and Do Anything!

So, start today by leaving the excuses at home, and together let’s make your 2012 the greatest year ever!

Start Strong, Finish Stronger!
Nathan

P.S. If you’re having trouble sticking to your goals, we’re here to help. Schedule a fitness consultaion today!

Posted under Motivational

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

We are TOUGH MUDDERS!

Team Trinity ready to take on the Mudder!

As many of you know, Team Trinity completed the Tough Mudder – Georgia last weekend. (02.11.2012)

The team trained for 15 weeks in preparation for what is known as the “Toughest Event on the Planet!”

This race can be called anything but easy, even on a mild temperature day, but the temperature Saturday was the coldest it’s been all winter with wind gusts at 25-30 mph. This made the course more difficult.

The Tough Mudder course was 12 miles with 27 obstacles along the way to the finish.

Checkout some of the pictures of our adventure below.

Let the madness begin!

Chad, Orlin and Will having second thoughts about the Arctic Enema!

Really wet and cold, but not muddy... yet.

Jessica and Georgia keeping up the smiles!

Shara climbing the 12 foot Berlin Wall!

off to the next obstacle!

Sidney carrying her log and making through the tires!

Stacy hanging strong with the rings!

Nathan's turn at the rings.

Now, we're muddy!

Nathan - the first of two electric shock obstacles.

Stacy in the water, Ryan in the air and Nathan contemplating life before jumping!

Nathan Climbing Mt. Everest.

Ryan, Lauren and Nathan racing through electric shock therapy to the finish line!

for more pictures please visit Trinity Facebook page. Trinity Fitness FB page

Are you ready to except the challenge and be part of an awesome team? Join Team Trinity today! Learn more at Join Team Trinity!

Posted under Motivational

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

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!

Leslie T. - before

Leslie T. - after

Will you be next?

Start Strong, Finish Stronger!
Nathan

Posted under Fitness Routines

Fit – Fat People
You’ve heard me talk about “skinny – fat people” so what’s a “fit – fat person?” Fit – fat people are those you see in the gym everyday working out or running around the park for miles but are still fat.

What I mean is these folks can lift heavy and have a strong core but have fat around their midsection. They are the runners that can run miles and miles and still want more, but if you see them in street clothes, you might think, “man, get to the gym.”

These are fit – fat people.

Another example is exercise enthusiasts that have taken something to an extreme and are good at it, but don’t have the other parts of the program in balance.

Marathon runners with excess fat

Most of the time it’s the supportive nutrition that’s lacking from their program. Regardless of how many times a week you lift weights or run 5 to 10 miles a session, you will still look fat and be frustrated with your appearance if you don’t eat supportively.

We’ve talked for years about supportive nutrition and what it means. Here’s a little recap.

We instruct clients and gym members to eat what is known around Trinity as the “Rule of 3.”

The “Rule of 3” means you eat a lean protein, starchy carbohydrate and a fibrous carbohydrate with every meal.

Trinity's Rule of 3!

You should try to get a meal in every three to three and half hours.

Meals should be visually equal portion sizes, and you should eat until you’re full. That’s right, until you are full!

Things to remember…

Avoid hydrogenated oils
Limit saturated fats (fats that are solid at room temperature)

Limit/Avoid sugar (ALL SUGAR!)
REMEMBER! If fat loss is the goal, sugar is out!

Drink plenty of water

Stay away from any foods labeled enriched, processed, fortified or any other words that make the product sound great. This includes wheat products.

If you start making supportive nutrition a higher priority, you will not only see a difference in your fat loss, but you’ll also notice a difference in your performance levels too!

We have helped 100 of runners and other athletes in general with optimizing fat loss while strengthening their bodies to increase performance and reduce injuries.

from Fat to Fit... YOU can do it in 2012!

For more information call us at 404.966.KICK (5425) or a for a free consultation request more info. Fitness Consultation.

Start Strong, Finish Stronger in 2012!
Nathan

Posted under nutrition

Workout of the Week 02.06.2012

Spice up your Push ups with these variations!

MB (medicine ball) Close Grip Pushups

MB Close Grip Push ups

MB Close Grip Push midpoint

T-Push ups

Push up Start

T - Push up right

T - Push up left

MB – Feet on medicine ball Push ups

MB - Feet on MB Push ups

MB - Feet on MB Push ups midpoint

Enjoy!

Start Strong, Finish Stronger in 2012!
Nathan

Posted under Fitness Routines