My New Toy:
RopeFlex IBEX RX2300
Sure I got into personal
training because I love the science of exercise as well as helping
people to meet their health and fitness goals... however, there is a
certain benefit of being able to reinvest in equipment for my gym...
aka. buy more toys! J
My brother Joe isn't
much better. He actually bought this piece of equipment last
year and had it shipped to my house since Delaware has no sales tax.
I put it together for him and gave it a test ride. I
immediately understood what appealed to him about this one.
Growing up in a wrestling family, we learned early on the importance
of cardio training as well as back, bicep and grip muscles.
The RopeFlex machines work all of these.
RopeFlex machines deliver the benefits
of both isokinetic and aerobic exercise. The rope-pulling machines
are based on simple, time-proven principles of rope climbing while
reducing the risk of this traditionally dangerous activity to nearly
zero. Individuals of any age and athletic ability can benefit from
the unique rope technology safely and comfortably.
RopeFlex machines are based on
maintenance-free magnetic technology. The continuously adjusting
resistance mechanism causes the rope pulling difficulty to increase
with the rope pulling speed. Initial
tension can start as low as 10lbs and go up to 100lbs (on some
performance athletes or those who want to maximize
resistance training. There is also a stat computer on it that
displays your total distance climbed, feet per minute and elapsed
In less than a minute you can start to
feel the muscles of your back working as you pull the
self-circulating rope hand over hand. I chose the IBEX RX2300
model for the benefit of being able to situate the machine both
vertically and horizontally. When pulling vertical the
RopeFlex works the lat muscles (latisimus dorsi) on the side of your
back, while the horizontal position works more of the back of your
lats and the rhomboids of your middle back. This machine is no
walk in the park either... the harder you pull, the more resistance.
You can certainly feel your heart rate climbing as you do and I
don't see myself cranking out a straight 30 minutes any time soon...
no, I'll most likely be working with 1 or 2 minute intervals
interspersed with other exercises and rest for some good HIIT (high
intensity interval training).
When I decided to purchase my new
RopeFlex machine from
HIPEQ last month, and chose the
IBEX RX2300 model... I also found it cute that the RX2300
designation had the coincidence of also being the price of the
Go big or go home, right? I'm choosing option B... and loving
Recipes for Health
- 1 Tbsp canola oil or olive
- 2 portobello mushrooms (6"
diameter), prepped (see below) and sliced
- 1 medium yellow onion,
- 1 red bell pepper, seeded
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp Worcestershire sauce
- Salt and pepper
- 4 slices provolone cheese
- 4 whole-wheat hoagie rolls
Cook the portobellos: Heat a large saute pan on
medium high. Add half the oil, swirling the pan to evenly coat
the bottom. Then add the portobello slices and cook, stirring
occasionally, until they're nicely caramelized, about 8
minutes. Remove them to a plate.
Finish the vegetables: Heat the remaining oil
in the same pan and add the onion and bell pepper. Saute until
the vegetables have begun to brown, about 8 minutes. Return
the mushrooms to the pan and stir in the soy sauce and
Worcestershire. Cook until the vegetables have absorbed most
of the liquid. Season to taste with salt and pepper, and
remove the pan from the heat.
Assemble the sandwiches: Divide the vegetables
into four piles in the pan and top each pile with a slice of
cheese. After the cheese has melted a little, use a spatula to
tuck the vegetables into the rolls. Makes 4 servings
PER SERVING: 410 calories, 17 grams (g)
protein, 56 g carbohydrates (9 g fiber), 16 g fat, 880
Prepping the Mushrooms
STEP 1: Wipe the top sides of
the mushrooms with a damp paper towel. Don't
rinse them—they will go soggy.
Remove the stems with a small knife.
Use a spoon to carefully scrape the gills from
the undersides of the mushrooms, and then
discard the gills.
Bodyweight Exercise of the Month!
I think that no matter what your
age, you could probably remember exercises that resemble the
old "wheel of pain". Starting from your knees, you grab
a wheel with handles on it, tighten your core, and roll out,
before pausing and rolling back up. The wheel of pain is
aptly named for the burn that you typically feel in your abs
when doing this. The suspended roll out is no different
and adds the instability of the suspension straps to the
challenge. As with the wheel of pain, both exercises can
also be performed from your feet as pictured here for a
Target: abs and back (rectus abdominus,
latisimus dorsi, erector spinae)
Description: Start by
grasping the rungs of the USA, palms down, with an incline that
is good for your fitness level. Starting with straight
arms in a pushup position, focus on freezing your elbow joint so that your
is doing most of the movement. Tighten your core and
maintain a straight body as you extend your arms forward,
pause, and then pull them back in so that you
return to starting position. Repeat for desired
There's an App
Less than a
month before the
Bike to the Bay for MS...
Yikes! I figured that this app would be a timely
highlight for this month's newsletter.
upgraded to the iPhone a year ago, but I fell in love with
the GPS functionality almost immediately! Between apps
like MapMyRide and Nike+ Running, there is just such a
wealth of information that you can get, without a
substantial investment (other than the phone of course).
MapMyRide allows you to start
recording your workout, put your iPhone in your pouch, and
then collect all the valuable data once you complete your
ride. Data that is captured by this app include the
also allow you to use sensors to track heart rate, speed &
cadence, and power... providing that you have these optional
sensors on your bike. You can also search the
MapMyRide database of routes and discover new places to
MapMyRide, as well as some of these other GPS training apps,
have also added a social aspect to their capabilities.
They let you post rides and stats to Facebook, Twitter, or
their own community site. You can add friends, view
live maps and activity feeds, and find local routes that you
might want to try. By connecting with a community of
fitness enthusiasts, and finding a riding/running partner,
training can be much more enjoyable and productive.
For my friends on Facebook, I'm
planning to post the map and progress of the
Bike to the Bay on
September 22nd... I'm interested in seeing the route map
myself since my primary focus is typically just to follow
the butts of the people in front of me
It's Go Time!
That's it for what the kids know as summer,
but for those of us that still go to work every day, there's
not not much of a difference... and still plenty of nice weather left. Aside from having to
get back to being a taxi service for our kids and their
various functions, there's no reason not to get out there and
enjoy the fresh air and fall temperatures before winter makes
it a little less comfortable!
For me September is the peak of my training
season. I'll be taking my cycling training into high
gear with longer rides on the weekend in order to get ready
for the big MS ride on September 22nd... plus I have to work
in some running and continue the resistance training to get
ready for the Delaware Mud Run on September 23rd!
For our student athletes that are
participating in fall sports, this is the end of pre-season
and almost the begining of in-season as far as periodization
goes. Preseason training should focus on power,
explosiveness, and sport specific training... while in-season
continues sport specific training and maintenance.
PREPARE-PERFORM-PREVAIL! Good Luck All!
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of life's failures are people who did
not realize how close they were to success
when they gave up."
-Thomas A. Edison
youtube of the month -->
A TODAY! Fitness video of assorted and challenging
stability ball exercises that can be done anywhere.
Stability Ball Exercises