I have been traveling throughout Southeast Asia and India for the past three months. My primary method to stay fit when I travel has been the TRX Suspension Trainer. I have been more than pleased with the TRX and the ease to get a full body workout from literally everywhere.

Here are my top 5 reasons to take the TRX Suspension Trainer with you when traveling to stay fit.

1. Portability / Light Weight

The TRX Suspension Trainer weighs less than 2 pounds and thus, makes it an ideal total body fitness tool to pack in your suitcase or carry-on luggage.

Here is a picture of my luggage for this trip. As you can see, the TRX is very easy to pack.

2. Adaptability / Anchoring Solutions

With the TRX Suspension Trainer’s unique and versatile anchoring solutions, you workout locations are numerous. I have hooked the TRX up to over 40 hotel doors over the past 3 months of traveling using the TRX Door Anchor. Additionally, I have hooked the TRX up to palm tress on the beach, chin-up bars at a park and wooden support beams. If you have a space at home that you would like to make your TRX Suspension Trainer home, the TRX Xmount is an option. The TRX Xmount can turn any room into a functional training studio.

The TRX hooked up to my hotel door in New Delhi, India.

The TRX in Jodpur, India.

Here is a video of me performing the TRX Back Row in Koh Phi Phi, Thailand. Working out on the beach – you cannot beat it!

3. Quality of Workouts

As mentioned above, I have been using the TRX Suspension Trainer on the road now for 3 months. I am continually amazed at the quality of the workouts that I have been able to perform from my hotel room our outside. In 25-30 minutes, I have been able to squeeze in tremendously effective and efficient full body workouts. Of course there are some days when I feel like just stretching or maybe focusing on the core. This is no problem as there are literally hundreds of different TRX Suspension Trainer exercises to choose from.

For you athletes that have demanding travel schedules, the TRX is an excellent solution. You can work on speed, cardio, agility and balance right from the confines of your hotel room.

4. The ‘Wow’ Factor

On my current trip, I have tried to exercise with the TRX Suspension Trainer outside s much as possible. I just prefer to be outdoors when I can. I was pleasantly surprised at the curiosity I have received when locals wonder what I am doing on the wild looking black and yellow straps! Many locals have approached me and wanted to have a try on the TRX. I never would have thought that my workouts would have been one of the best ways to interact t with the locals. At one point in Hanoi, Vietnam, I had 10 people watching me workout on the TRX. I went around and showed them some exercises as if I was teaching a class – it was fantastic!

Here is a video of me teaching the one-leg TRX squat to a local in Hanoi.

5. No Excuses

With the TRX Suspension Trainer’s portability, adaptability and ability to challenge all areas of total body fitness, there are absolutely no excuses! Whether you want a fully body workout in 30 minutes or just have 10 minutes to do some core exercises, the TRX Suspension Trainer is there and ready to be used. Fitness anywhere, anytime.

Where can you buy the TRX Suspension Trainer?

The TRX Suspension Trainer is available for purchase in the UK from TRX Fitness and in North America from Fitness Anywhere, the maker of the TRX Suspension Trainer.

Related Posts

1. TRX Suspension Trainer: The Ultimate Core Workout

2. Q+A with TRX Suspension Trainer’s Fraser Quelch

Whether the current media attention being given to barefoot running has peaked your curiosity or your own running has come to a halt from annoying running injuries (think IT band syndrome, plantar fasciitis or low back pain), learning more about the theory behind barefoot running can help you become a better runner.

In this article I touch upon:

• how the barefoot running phenomenon started
• differences in biomechanics between running barefoot and running in traditional running shoes
• current barefoot running research
• how to prepare your body to start running barefoot and prevent injuries once you have started barefoot running
• how to improve your running technique to assist the transition to barefoot running
• barefoot alternative running shoes that protect your feet without altering natural, barefoot biomechanics

Barefoot Running Background

The foot is an amazing yet complex structure made up of 26 bones and numerous ligaments and tendons.  We survived for thousands of years without shoes. How did humans get by without £100 trainers and expensive orthotics that we typically rely on today? When you were a child, spending hours playing barefoot was the norm. Remember those days?  Minimalist shoes for walking and running have been taking off in the last few years. Companies such as Nike, Ecco, Vibram and New Balance have all gotten into the act, not wanting to miss out on this movement towards natural movement.

Nike performed extensive research back in 2005 when they had dreams of simulating the biomechanics of barefoot running.  Of course, telling everyone to run barefoot would have put them out of business. In their research they examined the biomechanics of ten different men and women while running barefoot on grass. The results showed an increased range of motion abut the foot and the ankle; the entire foot was engaged in a natural manner.

Be sure to read the book ‘Born to Run‘, by Christopher McDougall, which provides some further great insight into how the barefoot running phenomenon got to where it is today. I also recommend listening to Christopher’s presentation entitled ‘An Evening With Christopher McDougall‘ where he discusses the barefoot phenomenon that has been created, largely from his book.

Image source: Daily Mail

Running barefoot versus shoes

Running barefoot is different. You will quickly notice that running barefoot changes the way your feet plant on the ground.  With cushioned running shoes, you tend to land more on your heels while when barefoot, you tend to land more on the front of the foot.

Other differences researchers have notice when running barefoot include a shorter contact time with the ground and lower impact forces with the ground. It is no surprise that some of the fastest runners you see have a style that simulates running barefoot.

Image from The Globe and Mail. Click to enlarge.

When running or walking barefoot, the deep intrinsic muscle within the feet are utilized and become stronger and more flexible. Wearing shoes that contain inflexible, cushioned soles inhibits our ability to engage these muscles.  Tight calf muscles and shortened Achilles tendons may also result from shoes that have an elevated heel. This can result in muscular imbalances and throw your posture off to a point where it can lead to lower back problems.

Barefoot Running Related Research

In a study performed by Michael Warburton of the University of Queensland in Australia, he reported that running in shoes appeared to increase the chance of ankle sprains and the development of plantar fasciitis. Energy expenditures were also stated to be less when running barefoot. While this would not be that noticeable to a recreational runner, it could make a profound difference to a professional.

In another study published by the British Journal of Sports Medicine  in 2008, Dr. Craig Richards could not find any evidence-based studies to illustrate that running shoes make runners less injury prone. None. Dr. Richards even contacted many of the major running shoe companies to see their peer-reviewed data, which supported company claims that their running shoes increased performance and decreased the risk of injury. He did not receive even one response.

Harvard professor, Daniel Lieberman, on barefoot running

Barefoot Running Injury Prevention Program

Before ditching your running shoes and making the transition to barefoot running, be sure to check out this barefoot running injury prevention program, which was published by the Running Injury Clinic in Calgary, Alberta. Significant influence is placed on strengthening the muscles around the ankle joint.

Learning the Skill of Barefoot Running (by Terra Plana)

Learning the Skill of Barefoot Running from Terra Plana.

In summary

So, does this mean that wearing shoes is a bad thing? Not necessarily. Our bodies are savvy enough to adapt to changes. Wearing shoes allows us to have a heel strike, which is not necessarily a bad thing. Biomechanical research however, does show that heel striking can slow a runner down and be more stressful on your joints. Also, shoes are essential to protect our feet from glass, stones and harsh weather conditions.

While developing shoes that so radically go against their main purpose, I am sure the whole concept has and will continue to meet some resistance. Companies cannot sell ‘barefoot’, so developing shoes that best simulate running barefoot is the next best thing!

Here are some barefoot alternatives for you to check out:

Vibram Five Fingers

Yes, they may look ridiculous, but the Vibram Five Fingers are amazingly popular and have received lots press attention as a barefoot alternative. They can be worn for exercise, play or just hanging out. As you can see, even the toes can move freely. It is advised that you gradually increase the amount of time in them as the muscles in your feet will need some time to adapt to their increased demands. They are available for purchase in the UK at Purefootwear.

Nike Free

The Nike Free looks like a traditional running shoe, but its sole allows a higher range of motion at the ankle and the ball of the foot. I have a pair of Nike Frees and love them. They are extremely comfortable and feel like a second layer of skin when on, but with a sole to protect my feet from glass, rocks and other possibly harmful objects in the street or park. My favorite barefoot alternative.

Newton Running Shoes

Newton shoes are designed to mimic the advantages of barefoot running; you run faster when you are striking on your forefoot and not landing on your heels the company states. The link to their company website provides a nice visual of the biomechanical differences between forefoot and heel striking while running.

Terra Plana – Vivo Barefoot – Evo

This is Vivo Barefoot’s first barefoot alternative running shoe. Minimalistic, stylish and accompanied with ample protection from the urban elements. There are four different colours to choose from. Terra Plana also make great casual shoes that provide the benefits of going barefoot.

Get Free Health Tips and Workouts Delivered to Your Inbox

HN: What does being healthy mean to you?

Fraser Quelch: It means being disease and sickness free with the physical ability to engage in any activity vigorously. Additionally I believe that being healthy constitutes a positive self-concept with strong psychological and mental capacities and emotional health.

HN: How do you stay fit?

Fraser Quelch: While I do a regular exercise regimen including TRX, body weight movement, kettlebell techniques along with traditional strength training and cardiovascular training.  I also engage regularly in many activities including rock / ice / alpine climbing, back country / downhill skiing, cross country skiing, mountain / road cycling, trail running and basketball.

HN: What advice would you give individuals looking for ways to motivate themselves to start or maintain a fitness program?

Fraser Quelch: People need to truly make a commitment to themselves and set some rules around what they are doing. Some ways to make sure they stay on the rails. Plan everything out in advance, Knowing what they will be doing and when they will be doing it helps keep things on track. Keep a daily log book, commit to a workout partner, get a personal trainer and train early in the day so that other things can’t derail the plan and the day’s demands don’t sabotage your energy.

HN: For someone looking to start a home workout program or maintain their fitness while traveling, what tools or pieces of equipment would you recommend?

Fraser Quelch: I am certainly bias here but my honest opinion is that no single piece of equipment offers the advantages of the TRX Suspension Trainer in this regard. I spend an incredible amount of time on the road and I continue to be amazed at the quality of the workouts that I can get done in my hotel room.

HN: The TRX is a functional training and fitness tool.  What is functional training and how can the TRX assist people looking to start or enhance their fitness routines?

Fraser Quelch: Functional training is that which maps to the demands of our daily lives. While basic human function is the same for everyone (and the reality is that the vast majority of people are using compensatory patterns to perform many of these basic functions) that which sits on top of basic human function is going to be specific to each individual. In my view the most fundamental elements of function is the ability to move one’s body through space. The better able we are able to do this, the better we will be able to function at increasingly higher levels. The TRX Suspension Trainer meets this demand perfectly as your body is your resistance for every exercise. It demands that the entire body works coordinatively to perform the exercises and also scales incredibly well across the entire population.

Case in point: Right now we are doing a fall prevention study with the University of San Francisco and are working with a number of Physical Therapists developing effective exercise protocol using the TRX for these populations. At the same time some of the top athletes in the world are using the TRX as a significant component of their training including athletes like Drew Brees (New Orleans Saints QuarterBack and MVP Candidate), George St. Pierre (UFC Welterweight Champion) and Dwight Howard (Orlando Magic Centre).

The ability for a single product to be used with breadth of user means that not only does the TRX have the ability to meet people wherever they are in their fitness journey but it also will be able to scale up with them as they improve.

Here is a video of Fraser Quelch demonstrating the TRX Cool Combo: Single Leg Squat-Crossing Balance Lunge .

Fraser Quelch demonstrates numerous other awesome combination exercises within the TRX blog.

Related posts:

TRX Suspension Trainer: The Ultimate Core Workout

The best way to stay fit when you travel: The TRX Suspension Trainer

Get Free Health Tips and Workouts Delivered to Your Inbox

Here are my top pieces of home gym equipment:

TRX Suspension Trainer – A total body workout tool. Challenges your core strength, cardiovascular fitness and flexibility. The TRX Suspension Trainer is also great for traveling and can be used inside or outdoors. My favorite piece of home gym equipment.

Image source: Fitnessanywhere.com

Swiss Ball - What home gym would be complete without a Swiss ball? The number of exercises one can perform on a Swiss ball are endless. For beginners, I would recommend the Bosu Ballast Ball. The Bosu Ballast Ball is slightly weighted on the inside of the ball and keeps it from rolling around the floor.

Image source: PhysioRoom.com Ltd

PowerBlocks – Save time, space and money with this fully adjustable set of dumbbells. The Sport 5.5 PowerBlock replaces 22 pairs of dumbbells.

Image Source: Amazon UK

Kettlebell – Have become hugely popular over the past couple of years, especially with athletes. Significant gains in cardio, strength and power can be made with kettlebell swings.

Image source: Amazon UK

Perfect Pullup – Perform pullups and chin-ups to workout the muscles of your back, shoulders and biceps. Adjustable handles make this pullup bar uniquely effective.

Image source: Perfect.PUSHUP

Jump rope – A good old fashioned jump rope is great for burning calories while strengthening the muscles of your legs.

Image Source: Amazon UK

Workout bench – A good solid workout bench will be the base for many strength and core exercises that can be performed at home. Not a necessity, but if you have the space, a great addition to your home gym space.

Image source: Fitness Superstore UK

If you have any home gym equipment recommendations or have seen an interesting new ones, let us know!

Who doesn’t want to make their own shoes?

Nike ID is a cool service offered by Nike that lets you design and customise your own Nike trainers. Whether you are looking for customised trainers for football, running, or working out out at the gym, there are lots of models to choose from. Many of Nike’s old retro styles are also available under the Nike ID service – perfect for casual wear on the weekend.

There are a few different options available when you’ve decided to design your own trainers with Nike ID.

Customising your Nike ID trainers online

• Starting with a blank canvas – This option is for those of you that want total control over the design of your shoes. You basically start with the shoe of your choice in solid white and you can customize the colour for many different aspects of the shoe from the Nike swoosh to the laces.
• Starting with an existing to design – This option allows you to take a design and make it your own by changing the colours and patterns to make the shoe your own!

Nike ID Studio at Nike Town

The Nike ID Studio in the London Nike Town is a luxury, private appointment space whereby you are allocated your own design consultant to assist you is designing and customizing your perfect trainer.  I received this as a gift from my fiancee.  As a huge retro trainer fan, this was probably the best gift I have ever received!  Darren Bent of the Tottenham Hotspurs was just leaving the studio as I arrived.  He was apparently designing his new boots. I opted for the original Air Max running shoes with my nickname stitched on the back of each shoe. You can have your own name or personal message stitched in any colour (subject to space of course).

Here is a look at the custom Nike ID trainer that I designed:

When will I receive my Nike ID trainers once they’ve been created?

I designed my own Nike ID trainers in the Nike Town store. My order was placed on the 21st of January and I received my shoes approximately two weeks later.

I would recommend Nike ID to everyone. I had a great experience from the start of the design process, to the customer service, to the shipping updates and lastly, to the final product.

If you have tight muscles like me, a foam roller is an inexpensive and effective way to help cure and prevent injuries.

How does a foam roller work on tight muscles?

Over time of repetitive use, our muscles become tight and develop knots and adhesions that can prohibit performance and lead to injury. Often stretching alone cannot restore the muscle to its optimum length and functionality.

Myofascial massage is a massage technique often used by sports therapists that loosens  the fascia (a membrane that surrounds our muscles)  and breaks up adhesions that develop over time. This allows the fascia move more freely over the muscles and thus, improve range of motion and flexibility.

Foam rollers act in a similar manner to myofascial massage. Using your own body weight, you glide the targeted muscle or tight muscle group over the foam roller.

How to use a foam roller on tight muscles

• Ideally, your muscles will be warmed up before using the foam roller. I tend to perform my foam roller exercises at the end of my runs or workout sessions.
• Gently and slowly roll the entire muscle back and forth over the foam roller.
• You will hit some spots that are quite tender. Pause when you hit these spots and remain on that spot until the tenderness starts to subside. I found it quite painful on my iliotibial bands when I started, but after a couple of weeks, my muscles adapted quite well.
• Initially, you  may not be able to apply much pressure. Do not be discouraged as it will take a few sessions to build up the amount of time rolling over a particular muscle or muscle group.
• Try to avoid rolling directly over bone or joints.

Where to buy a foam roller?

Many gyms will have foam rollers that you can use. I also have one that I use at home. Prices for a foam roller vary from approximately £10 to £50.

Foam rollers come in different densities. For a more intense massage, buy a denser foam roller.

Here are some of the best options for purchasing a foam roller that I have found:

1. Physio Supplies (UK)

2. PhysioRoom (UK)

3. Power Systems (U.S.)

The RunKeeper application allows you to measure the distance you run, walk or bike ride by utilizing the GPS system within the 3G iPhone. Your workout route is also plotted on Google Maps when you login to your RunKeeper account and is also maintained on the phone itself – a great tool for measuring the distance of your favourite routes! That’s not all – by displaying your average speed over every minute, you’re also able to track your performance and compare it to previous sessions.

RunKeeper Pros

• an accurate tool for measuring the distances and average speed for your workouts
• a phone, an iPod and great fitness tool all in one
• it’s free if you download the version that includes advertisements
• easy to use
• a great tool for not just runners / walkers, but also great for biking, rollerblading and skateboarding.

RunKeeper Cons

• some may find the iPhone inconvenient to carry while exercising
• you must have an accurate GPS signal

RunKeeper is available from iTunes.