Get A Total Body Workout TRX Style!

Hi Fusers!

We are springing into summer! This means vacations, summer camps for kids, hopefully sunny days and more outdoor activities. It’s easy to slack off  with your fitness program during the summer months, so we decided to switch things up this month, to focus on total body workouts using the TRX. So we hope you will appreciate the fact that we like to keep things interesting and push you outside of your comfort zone. You may even decide at the end of the month, to purchase a TRX for yourselves and take it with you on your vacations this summer🙂


Many of you have taken a TRX class with myself, Kristin or Beverly. You may have also performed a few TRX exercises in our other classes, so you have a general understanding, but I’ll explain further.

The TRX, is a nylon suspension training device, that leverages gravity and your body weight to perform a variety of total body exercises. There is an anchor that is either mounted to the ceiling or wall that holds the suspension trainer. You can adjust the resistance by moving your body toward the anchor for more body weight resistance or away from the anchor to ease the resistance. The straps can be adjusted to perform standing, seated, prone(lying face down) or supine movements(lying face up). Some basic examples are squats, planks, bridges and rows. But of course as you build your strength and stamina there are plenty of advanced movements that can be done. In my TRX Power class on Saturdays we even add dumbbells, kettlebells, resistance bands, dynamax balls as well as other equipment. Here is a video of one of our members doing a vinyasa flow series on the TRX as a 4 minute AMRAP.

The reason the TRX is so awesome, is because you can perform strength exercises, conditioning, balance, mobility and flexibility training and every exercise strengthens and trains your core. The TRX can also be programmed into an interval, an AMRAP(As Many Rounds As Possible), a ladder, pyramid, or RFT(Rounds For Time) just like any other fitness program. The TRX works every muscle in your body, including your forearms when performing a row, biceps curl, or a fly, and the muscles in your ankles and feet while performing lunges. The TRX is an all around great functional fitness training device.

Lastly, You can travel with it! It’s easy to pack and set up on the beach, at a park and in a hotel room, it’s easy to attach to the door. So it’s effective and convenient. I hope I have listed enough positives for you to give it a try.  I challenge you to have an open mind and get ready for TRX! See you in class!


With Love,

Pascha Brown





Jack Be Nimble and Jane Be Quick!


 Hey Fusers!

Throughout March, we have been focusing on power in our workouts. Check out this quick video from our excursion to Sky High, where we generated lots of power jumping on indoor trampolines. I hope you all have been enjoying the plyometric movements we have worked on this month–wall balls, ball slams, heavy rope etc. and are feeling stronger and more powerful🙂 Personally, I have been pretty sore this month from all of the jump squats and have thoroughly enjoyed all of the wall balls! But I can’t seem to shake those horrible thrusters:/

This month, we will be shifting from power onto agility! I’m so excited because we get to work on moving quickly, while pivoting and being light on your feet. This takes a lot of coordination and focus. We bought an extra agility ladder to take you all through some fun drills, so get ready!

Agility is an important modality of fitness, as it requires a person to be able to move quickly, and change directions with control and without reducing speed. There is also an element of dynamic balance, which is the ability to maintain your balance while remaining coordinated, utilizing your body’s sensory organs to achieve this. For example, if Jack is performing drills on the agility ladder, he has to be able to change foot positions quickly while stepping, jumping, running or hopping in a specific spot. The object is to refrain from stepping on the ladder rung and maintain balance, thus efficiency is key.


In addition to agility being good for speed, balance and coordination, performing agility drills correctly can also reduce injuries. Because you are training your body to control eccentric forces (movements that provide a braking mechanism for muscle and tendon groups, that are experiencing concentric movement, to protect joints from damage as the contraction is released- Wikipedia) in all directions, you develop better movement patterns and performance with a faster and more efficient response.

For example, if Jane is playing tennis and her opponent hits a poor return, Jane has to anticipate the opponent’s stroke. She has to  respond quickly and put herself in an optimal position to retrieve the shot in enough time to execute the play. This takes proper speed and balance and the ability to stop herself quickly and start again quickly with efficient hand/eye coordination.  These movements also require Jane to pivot and cut with control in different movement patterns. If not done correctly, Jane can easily injure herself, whether it be her ankle, knee, wrists, rotator cuff, calves, etc. Matches are often won by players who move better and whose game is more stable even while fatigued.


Most sports, including soccer, tennis, baseball, football, track and field just to name of few, do a great deal of agility training. At Fuse, we think of our members as athletes as well and recognize that agility is important to work on regardless of being a competitive athlete. So, we hope you are looking forward to some cone drills, agility ladder drills, single-leg drills, high knee drills and more this month. Be nimble and be quick. Be like Jack and Jane🙂

With love,


Power Month!!

Hi Fusers!

Last month we focused on speed, and you all did a great job! Lots of shuttle sprints, staggered sprints, fast feet, agility ladder work and a couple of track workouts thrown in for good measure–whew, you guys are getting fast!! Congrats, and keep up the great work!

This month we will be shifting our focus to power. The definition of power, simply put, is power=force and velocity. What this translates to is that power is the maximal amount of force in the shortest amount of time. Think explosive movements, such as wall ball, box jumps, and tuck jumps. Here’s a quick power video we made.


In most sports, power is extremely important. Think of a sprinter jumping off his/her block as soon as the gun shoots to go. Without power (aka extreme force in a very short time frame), it would be impossible to get moving fast and get a good start on the race. Another example is a baseball/softball player swinging his/her bat. The pitch is coming hard and fast, and the player needs to react extremely quickly and generate a lot of power in order to make contact with the ball to get a solid hit. Without explosive power, the player would never come close to hitting the ball.


How does this relate to us, you might be wondering. Some of us may still be competing or playing sports, but many of us just have enough time to workout a few times a week. The main benefit of power training for the general population is that it teaches our nervous systems to recruit muscles quickly–think reaction speed. In the real world, reaction time and strength can be what makes or breaks you. Think about it this way, imagine you were standing, and someone comes running by and knocks into you. Your ability to generate strength quickly could be the difference between getting bumped or getting knocked down and out.


If power movements are a part of your fitness program, as they should (however, power should only be trained as the client has progressed to do this safely; there needs to be a baseline of sufficient strength and balance before progressing to power moves), you are training your nervous system to be able to react quickly. Thus if you were to lose your balance for any reason, your body has a much greater chance of being able to recruit the correct muscles quickly, leading to regaining balance quickly and reducing your chance of injury.

Some fun ways to train power involve jumping, which we’re going to celebrate with a Fuse field trip this month! If you haven’t already signed up, we’re heading to Sky High (an indoor trampoline place) Saturday, March 19 from 1:30-2:30pm–kiddos are welcome too!


Hope to see you at Sky High for a fun afternoon of jumping!

Yours in Health,

Kristin at Fuse Fitness

“Power and Speed Be Hands and Feet”

Good Morning Fusers and Happy Presidents Week!

Last month we focused on interval training and you all did an amazing job! By the end of the month I’m sure you have noticed improvements in your strength and cardiovascular endurance.  We loved watching the progress all of you have made, so Bravo to putting in the work.

This month we have been putting you through the ringer with speed drills and sprints during classes. You have been sprinting the hill, doing staggered sprints, high skips, backwards run, lateral side shuffles, shuttle sprints, traveling high knees, fast feet, jump rope, ladder drills, boxing drills for speed and various conditioning intervals. Whoo! sounds exhausting just writing it all out.

So, why do we feel “the need for speed”?  Working on speed drills are beneficial for everyone not just runners and athletes. Depending on what your goal is speed training is great for metabolic training and increasing your ability to run or move faster and more efficiently.

Metabolic training as you learned from our last blog is a fantastic calorie burner, creating a shock to our bodies making us more fit and strong because of the lack of oxygen and rest periods. For example, when doing stagger sprints, you have to be able to run quickly, but stop with ease to touch the line, pivot and then sprint again to the next line and back. At that moment your heart rate has increased without a rest period before sprinting to the next line, while still trying to keep up your speed and efficiency.

Moving or running quickly with efficiency is very challenging. You have to pay close attention to how your arms, legs and feet are moving, how you are breathing- and how your body’s imbalances.  There is just so much to think about. But in order to create a powerful and efficient stride that builds strength and endurance, you have to focus on these things.

Sometimes I get so tired that I feel my arms and legs flailing about like a fish out of water. In a recent running workshop I attended, we worked with an awesome speed and testing coach Nick Winkelman.  He explained to us that you should be able to run faster with less energy and feel light when you run. The trick is to zip up your core and stand in an upright position, and pretend your are sliding the heels of your feet against a wall behind you, while striking the balls of your feet downward and driving your knees forward. That’s a lot to take in and coordinate. He also said “running should look like you are taking off like a jet plane running through hot coals from a cheetah”. Get the picture?


So for this month, I challenge you to set a specific goal for yourself, are you working on metabolic training, efficiency or both? Decide now and work on it during class or in your training sessions.  And if you are traveling, you have no excuses because I have put together a quick speed workout for you below. Don’t forget to join us for our next outdoor track workout on Saturday, February 27th at 10:45am. I expect to see many of you getting chased through hot coals by cheetahs!

Speed workout-Interval 40/10 seconds – 4 rounds

  1. Fast feet
  2. Traveling high skips
  3. Shuttle sprints
  4. Speed skaters


Best of luck!

Yours in Health,

Pascha at The Fuse Fitness

HIIT it!

Hey Fusers!

Isn’t it crazy that January is almost over?! How does time get away so quickly? While I never can quite figure out the answer to that question, what I do know is that there have been lots of awesome, challenging and rewarding workouts in 2016 thus far!

The year is off to a great start at The Fuse–you all have been kicking ass and working really hard! And I know, because we haven’t been easy on you🙂 As you all know, this month’s focus has been high-intensity interval training (HIIT) and we have really been pushing the envelope. I remember the first week of the month, and everyone seemed to really be huffing and puffing more than usual through the intervals (especially coming off of the holidays). However, heading into the last week of the month, I can easily say that the focus on HIIT is really showing, and you are all doing amazing! We’re at a normal rate of huffing and puffing, and out of the “I’m going to die!!!!” place we were all living at the first week of January. So, great job everyone, the hard work is paying off😉

keep calm

So let’s talk about why HIIT works. First off, it’s efficient–you truly only need 15 minutes to get in a solid, sweat-inducing workout. HIIT utilizes short (generally under a minute), intense (hence the name) bursts of movement, followed by a short rest interval. Generally it’s just enough time to take the edge off and let your heart rate drop a bit, so that you can go all out in your next interval. Because the workouts are short, you can really push yourself. It is proven that just 15 minutes of HIIT is more effective and will have much greater results than one-hour of steady rate cardio. Short and sweet. Who doesn’t love that?HIIT1CRSecondly, it’s extremely effective for fat loss. According to Eric Salvador, NASM and NSCA certified personal trainer and head instructor at The Fhitting Room in NYC, “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.” In other words, it really ramps up your metabolism, burning more energy thus leading to fat loss. Winning.

loss2Lastly, HIIT is convenient. Meaning you can do it anywhere. Also meaning you can no longer make any excuses. Seriously. Here’s what I mean: let’s choose 5 bodyweight exercises. We’ll make it easy (not easy to do, easy to choose) and go with jump squats, skater jumps, mountain climbers, push-ups and burpees. Remember, I didn’t say easy to do. We’ll create the interval–30 seconds of all out, balls to the wall movement followed by 15 seconds of rest, 4 rounds total. All in all, we’re talking 15 minutes total from start to finish. That’s it. Which is why you are going to push as hard as you can. And you’re not going to complain about it!! Because it beats running on a treadmill for an hour, remember that!

So Fusers, keep up the awesome work through the rest of January, and start getting excited for our February focus, which will be speed. Weather permitting, we’ll have a couple scheduled track workouts, which are going to be fun! And by fun, I mean hard. But in the best way possible🙂

Yours in health,

Kristin at The Fuse Fitness

Slow Down or Speed Up?

Hi Fusers!

Beverly guest-blogged for us this month to share the importance of strength training at the correct tempo. Thanks Beverly!

Time under tension, that is what weight training is all about. The benefits include:

  • increased muscle growth
  • greater body awareness and control
  • better motor control of the lifts
  • improved stability

Oleg Fadin

But what about the tempo of a rep set, how fast or slow should you perform an exercise? There are varying opinions on this topic, but for the purposes of most Fuse Fitness members, here are our recommendations for using weights in class:

  1.  Form is the most important part of lifting whether the tempo is fast or slow. A few tips:
  • The mirrors and instructors are there for a reason; use both to get feedback on your form.
  • Self monitor your own posture and become aware of how you are holding your body in space. Focus on your movements to create good mind-body awareness.
  • Our bodies naturally wants to take “the path of least resistance” to make lifting easier. Often time, this means speeding up too much to make it go faster. Remember, always focus on quality over quantity.
  • If an exercise is too easy, check your alignment and slow it down. A slight adjustment can make all of the difference.


2.  For the most part, the exercises we do in class are set up to be done slowly both                                           concentrically (shortening the muscle) and eccentrically (lengthening the muscle). This tempo of weight lifting is designed to increase muscle and strength. A few things to think about:

  • Unless instructed otherwise, think of a three count to lengthen (eccentric) the muscle  with a one second pause. Then a three count to contract (concentric) the muscle with a one second pause at the end. This load is a 3-1-3-1 tempo which should be moderate to heavy. Momentum is not always your friend; powering through exercises can decrease the benefit and potentially harm your body.
  • If the 3-1-3-1 load still seems too easy, chances are you are lifting too light for your ability or your posture is incorrect. If you know your posture is correct, then consider increasing the weight by 20% and slow down your movement – slow and controlled.
  • When you increase the load you are lifting you might want to decrease the number of reps until your strength catches up. Don’t worry, it will catch up.

3.   Fast, explosive movements with weights (think about wall balls and kettlebell    swings) are intended to increase muscle reaction time and muscle power. For most people, a quick tempo with weights is challenging, so a light to moderate weight may be best.

wall ball

Remember, always use the right amount of weight for the job. Make the most of your workout and practice good form and proper tempo with the right amount of weight to create the best results for you. If you have questions, talk to your instructors.

Thanks for listening!

Yours in health,

The Fuse Fitness

Happy Summer!

Hi Fusers!

It’s been quite some time that the old blog has been collecting dust! Working towards more frequent blogposts!


So much has happened at Fuse since last time, so here’s a little catch up. Back in March we merged with Woohoo Fit and partnered with owner Eva Bramwell, a good friend of ours. We realized how like-minded our fitness philosophies are, how very similar our clientele and demographic are, and thought it would be a great move to expand and blend our fitness communities. And it has been awesome! We love all the Woohoo-ers and they have truly added to our community here at Fuse.

In April, Pascha and I and our families took a spring break vacation over to Playa del Carmen, Mexico. We went with three other families, all amazing friends of ours who we have met through Fuse. Pascha and I count our blessings on a very regular basis–we have truly met some of the most wonderful friends through Fuse.


In June we proudly celebrated our 4th anniversary! We hosted an anniversary outdoor bootcamp followed by a potluck brunch with mimosas. This year really felt special and celebratory–we have gained lots of new members, as well as trainers Eva, Kelly and Juliet, all truly wonderful and inspiring.





So far this summer, lots of our members and clients have been traveling or will be traveling. It’s important to remember to exercise while on vacation! Most of us splurge while vacationing (it is vacation after all!), so it’s super important to stay active. Whether it’s changing up your routine and adding long bicycle rides, swimming, or hiking, or doing a body-weight workout in your hotel room, just move! Don’t let all your hard work at the gym fall to the wayside just because you can’t come to your Fuse workouts! Here’s a body-weight routine to take on vacation:

-Warm-up with a light jog, 5-10min

4 Rounds:

20 air squats

10 pushups

20/side mountain climbers

10 burpees

20 walking lunges

10/side ice skater jumps

You’ll get a great sweat going, and will feel so much better about enjoying your margarita poolside later in the day🙂 Also, if you follow our Facebook page, we share a weekly workout as well as interesting health articles, motivation, and tips to live a healthier life.

Cheers to summertime, health and life!

Kristin at The Fuse Fitness