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From YouTube: Healthy Living with Nancy Shaw | TRX
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A
Hi
I'm
Nancy
Shah,
with
healthy
living
today
our
guest
is
Keisha
applies
pencil,
hi
Keisha.
Thank
you
for
joining
us
today.
Hi
Nancy,
thanks
for
having
me
so
today
we're
going
to
talk
about
the
TRX
Suspension
Trainer,
which
has
become
a
tremendously
popular
class
here
at
Ames
parks
and
recreation.
So
first
question
is:
what
is
the
TRX
the.
B
Trx
actually
got
started
with
the
military.
They
are
using
these
types
of
straps
for
individual
body
weight
to
incorporate
strength,
training
and,
as
you
can
see,
this
track
doesn't
take
up
a
whole
lot
of
space.
So
when
they're
out
on
the
ships
or
different
things
like
that,
they
can
have
equipment
without
needing
a
lot
of
space
in
that
type
of
things.
So
it
is
a
full
body
workout,
it
is
a
strength,
training
workout.
You
can
incorporate
cardio
into
it
as
well,
but
it's
going
to
give
you
a
full
body
overall
workout
with
it.
So.
A
B
It
can
be
a
little
bit
more
challenging
for
them
because
it
does
incorporate
balance.
It
does
incorporate
a
lot
of
core
strength
which
sometimes
people
struggle
with
balance
and
core
strength,
and
so
for
those
individuals,
it's
going
to
be
a
little
bit
more
challenging,
but
that
doesn't
mean
that
it's
not
doable.
B
You
are
adjusting
your
body
position
according
to
the
strap,
to
give
you
either
more
or
less
weight
to
pull
against.
So
you
can
make
it
easier.
You
can
make
it
harder
based
on
your
position
relative
to
the
strap.
You
can
also
make
it
easier
or
harder
by
going
to
single
leg
versus
double
leg
or
single
arm
versus
double
arm.
B
A
B
B
Trx
cycle
starts
out
with
the
cycling
on
and
then
part
way
through.
The
class
move,
the
bikes
out
of
the
way,
pull
down
the
straps
and
hit
some
strength,
and
it's
a
great
way
to
get
a
warm
up
with
the
cycling
before
going
into
the
strength,
training
right
to
kind
of
get
that
body
nice
and
warmed
up,
and
then
you
can
hit
the
deficit.
A
B
B
A
B
So
we're
going
to
start
with
just
a
squat
okay,
so
with
the
TRX
straps
a
couple
of
things
with
the
focal
point
being
up
here
at
the
beam
uh-huh,
the
further
away,
you
are
from
the
beam
the
easier
it's
going
to
be.
Okay,
the
closer
you
get
to
the
beam,
the
more
you're
pulling
up
your
own
body
weight.
So
it's
going
to
be
more
challenging
all
right.
Okay,
so
we're
going
to
start
with
those
handles
in
your
hands
yep
and
just
go
ahead
and
start
with
a
squat.
B
B
B
Yeah,
so
with
that
squat
you
can
change
it
up
too.
So
we
talked
about
doing
the
single
it
or
doing
the
doubles.
We
can
switch
this
to
a
single
leg,
so
k
want
to
change
that
over
to
single
leg,
I
mean
I'm
making
my
adjustments
gonna
yep,
and
it's
going
to
make.
You
work
your
core
a
little
bit
more.
It's
going
to
work
those
stabilizing
muscles
around
your
ankles
a
little
bit
more
and
it's
going
to
isolate
your
legs
so
that
they're
not
working
together
but
they're
working
independently.
B
B
B
Mental
take
that
is
a
good
Emily
for
exactly
clean.
If
you
want
to
do
just
three
or
four
bicep
curls
and
really
go
hard
right,
that's
where
you
move
way
forward
will
Kaffee.
If
you
want
to
make
it
more
easy,
easier
and
and
move
yourself
back,
it'll
make
it
where
you
can
go:
15
20,
30,
reps,
okay,
okay,
so
we've
got
some
of
those
types
of
things.
We
also
have
upper
body.
B
One
of
the
new
moves
that
I've
incorporated
into
my
classes
recently
is
the
lat
pulldown
and
they
really
struggled
with
it
at
first
in
terms
of
form,
but
once
you
get
the
form
down,
you
can
really
feel
it
in
your
laps.
So
what
I
want
you
to
do
is
to
think
about
arms
extended
straight
sitting
back
into
a
chair
and
you're
going
to
keep
this
form
the
whole
time:
okay,
okay,
it's
kind
of
leaning
back
on
those
heels.
B
B
B
B
Of
the
things
that
you
can
do
with
cardial,
what
I'm
going
to
have
you
do
is
loop,
these
together
and
we're
going
to
drop
them
down.
B
What
we're
going
to
do
is
a
single
leg:
Burpee,
okay,
okay
with
them!
You
work!
I
am
going
to
make
you
work
so
with
the
single-leg
Burpee,
you
are
going
to
be
working
the
entire
body
we're
going
to
work
the
core
we're
going
to
work
the
arms,
because
we're
going
to
incorporate
a
push
up
in
there,
you're
going
to
work
the
legs
and
you're
going
to
throw
in
some
cardio,
because
when
you
get
to
the
top
you're
going
to
jump,
that
add
that
little
bit
exactly
okay,
exactly
okay.
B
So
what
we're
going
to
do
is
you're
going
to
put
one
foot
into
the
loop.
That's
on
the
bottom
and
you're
going
to
turn
and
face
me:
okay,
and
what
you're
going
to
do
is
you're
going
to
come
down.
You
know
how
is
a
regular
Burpee
works,
yep,
okay,
so
you're
gonna
cut
a
view
of
them.
Okay,
so
you're
going
to
come
down
onto
the
ground,
okay,
you're
going
to
go
into
a
push-up
position
to
do
a
push-up
you're
going
to
put
that
plant.
B
Your
left
foot
back
on
the
ground
and
when
you
come
up
you're
going
to
come
up
into
a
hop
okay,
all
right
ready
here
we
go.
I
am
ready
up
top
oh
yeah,
so
you're
working
the
entire
body
by
doing
single
leg.
Burpee.
It's
incorporating
that
core
for
stability.
It's
also
incorporating
cardio,
because
now
you've
got
the
jump.
Add
it
in
you're
working
the
chest
and
biceps
by
adding
in
that
push-up,
and
so
overall
you've
got
an
entire
full
body,
strength
and
cardio.
Just
by
doing
that,
one
move
and,
let's
not
forget,
balance
exactly.
B
A
B
A
big
one
is
that
big
one,
because
there's
so
much
instability
with
the
straps
there's
a
lot
of
core
on
activation,
going
on
throughout
almost
every
movement
that
you
do
if
you
really
focus
on
isolating
and
tightening
up
the
core,
even
with
the
squats,
even
with
the
bicep
curls,
if
you're
not
moving
through
the
through
the
pelvic
region.
So
core
is
used
throughout
the
entire
thing,
but
there
are
specific
maneuvers
week
and
right
to
incorporate
and
isolate
just
the
core.
Okay.
B
All
right,
and
with
this
I
always
say
you
can
be
on
your
elbows
or
your
hands.
We
don't
have
a
mat
down
underneath
us
this
floor.
Is
that's
be
difficult,
so
we'll
have
you
probably
do
it
on
your
hands
today?
I
can
see
both.
So
what
you're
going
to
do?
Nancy
is
you're
going
to
come
into
plank
you're,
going
to
extend
your
feet
straight
out
long.
One
thing
we
can
do
is
just
hold
plank
by
having
your
feet
suspended.
That's
going
to
definitely
include.
B
What
we're
going
to
do
that
is
actually
called
pike,
and
so
with
pipe
we're
going
to
work
those
low
abdominal
muscles
we're
going
to
take
the
hips
straight
up
toward
the
ceiling
and
then
bring
them
back
down
into
the
neutral
spine
position.
Just
like
you
were
with
plank
and
then
come
back
up
and
back
to
neutral.
So
you
can
repeat
this
over
and
over
and
that's
going
to
work
those
low,
abdominals,
you're
working
your
arms
a
little
bit
by
suspending
yourself
up
your
butt
you're
working
the
deck
or
a
lot,
definitely
feel
it
that.
B
What
a
great
way
to
develop
just
start
out
with
those
individuals
who
don't
have
as
much
core
strength
starting
out
on
the
elbows
definitely
gives
them
more
of
a
support
system,
because
they've
got
more
of
their
individual
body
with
in
contact
with
the
floor.
So
it's
not
going
to
be
quite
as
challenging
as
when
you're
just
on
your
hands.
You've
got
such
a
smaller
amount
of
support
with
right.
B
B
A
B
A
Quite
a
variety
of
exercises
that
there
is
that
you
can
do
on
the
TRX
n
again,
so
much
of
the
core
is
engaged
with
all
the
exercises
exactly
out
of
all
the
classes.
I've
taught
this
one
uses
the
core,
the
most
I
feel
it
the
next
day.
It's
a
full
body
or
yes,
yes,
oh
it's
great
and
we're
again
excited
to
bring
some
of
the
new
TRX
classes
to
parks
and
recreation
and
have
a
variety
and
hope
people
of
all
levels
can
join
in
our
TRX
classes.
A
Absolutely
so,
if
you
would
like
more
information
on
our
TRX
classes
or
any
of
our
group,
fitness
classes,
you
can
contact
me
at
239,
53,
53
or
check
out
all
our
new
fall
programs
online
at
Ames
park,
rec
org
Keisha!
Thank
you
so
much
for
joining
us
and
teaching
us
about
the
TRX
Suspension
Trainer.
Thank
you
for
great
information,
I'm
Nancy
shell,
with
healthy
living
and
remember
it's
never
too
late
to
get
fit.