Workouts: a few of trainer Nick Hassell's favorites

If you follow my instagram (@intriguedwiththelean), then you may have predicted today's post! On a sunny Texas day last week, I met up with Houston-based trainer Nick Hassell for a workout session in the park. He walked me through some of his favorite workout moves, and I'm here to share them with you! Below are the exercises Nick taught me along with step-by-step descriptions, breaking down each move.

Equipment used: TRX band, BOSU, a set of free weights

Hanging Crunch on TRX Band:

Muscles worked: obliques, abdominals, hip flexors, anterior deltoids, lats

Begin with your feet placed in the strap's loops, hands under your shoulders, legs extended to form a plank position. Squeeze your shoulder blades together toward your pelvis while pulling your knees to your chest. Extend your legs outward again, returning to plank position. Aim for 3 sets of 15 reps.

BOSU Reverse Crunch:

Muscles worked: obliques, abdominals, hip flexors

Lay with your back on the BOSU, legs extended, hands holding onto a stationary object. Start to bend your knees while bringing them to your chest. Extend your legs outward again to starting position. Aim for 4 sets of 15 reps.

BOSU Dumbbell Press:

Muscles worked: abdominals, pectorals, deltoids, triceps

Lay with your back on the BOSU and elbows out to your sides, lining up with your shoulders and bent at a 90 degree angle. Push your hands up over your chest with your arms parallel to each other. Lower your elbows back down to starting position. Aim for 3 sets of 12-15 reps. 

A side view of the BOSU Dumbbell Press

I later did some Q and A with Nick to gather his best advice for getting lean and healthy:

What have you found to be the most effective way to build muscle in relation to diet and exercise?

Nick: In regards to diet, I've found the most effective way is to be feeding your muscles nutrient-dense foods frequently throughout the day by eating 5-6 smaller meals per day instead of 3 large meals. In regards to exercise, I've found the most effective way is to be working at a resistance high enough to challenge your muscles and to do each rep slowly, the focus being on emphasizing the muscle you are targeting.

What's the biggest mistake you believe people can make when trying to get toned?

Nick: I believe the biggest mistake most people make is neglecting nutrition. You can do a lot of resistance training to tone muscle, but it's hard to see your muscles if you're still eating foods that induce fat storage.

Which foods do you find provide you with the most energy?

Nick: Since one of the biggest necessities for energy is hydration, water, fruits, and vegetables give me ample energy. Also, not having enough vitamin B12 in your system can lower your energy quickly. Some foods you can eat that contain vitamin B12 are grass-fed beef, lamb, liver, fish, yogurt, and eggs.

To contact Nick for personal training sessions or to learn about his company, Genesis Fit Therapy, you can reach him via e-mail at djnhassell@gmail.com, or by phone at (832) 277-3080.