Pranali Gogri is an amazingly talented member of the WSPT team. As a physical therapist, Pranali has been able to pursue her goal of working in the medical field. Physical therapy stood out to Pranali because it is a fun profession that allows her to care for people of all ages. She is also in love with Physical Therapy because it embodies the Act of Caring - every day she feels she makes a difference in a patient’s life.
Born and raised in Mumbai, Pranali attended the prestigious K.E.M. Hospital and graduated from their Physical Therapy program in 2008. She then decided to pursue a Masters in Physical Therapy at the University of Indianapolis. She graduated with an Ortho major and entered the WSPT family. Her areas of specialization are Orthopedic Manual Therapy, Kinesiotaping, and she also loves working with runners.
Pranali believes, while rewarding, Physical Therapy can be a very complicated and challenging profession because no two patients, even those who present with the same injury, are exactly the same. The treatment of individual patients cannot be based on textbook examples, as every person has their own unique medical history, motivation level, and personality. She says, “You have to constantly assess the progress of every patient, and revise the goals in treatment.” Her attention to the individual needs of her patients is what has given her such a wonderful reputation among those coming to WSPT.
In the year and a half she has been at WSPT, Pranali has come to call us her “second family.” She believes that WSPT, “Takes care of the patients as a team, and that is rare to find.”
In her spare time, Pranali enjoys reading both fiction and non-fictions novels. She is also very active, using the TRX suspension trainer because it engages and works out the entire body. Her future goals include running a half or full marathon in 2013, and she is extremely excited to begin training in 2012. Her mantra is, “To eat right, stay active, be motivated, be optimistic!”
Swim. Bike. Run. Repeat. Most people would think that's all you need to do to train for a triathlon. You wouldn't be completely wrong if you did 2 sessions of each discipline every week for 3 months leading up to a race, but there is much more involved if you want to perform closer to your potential.
It all starts in the off-season. Before you begin ramping up to the mileage of a triathlon, whether it be a Sprint, Olympic, 1/2 Ironman, or Ironman, you need to have a base to launch from. The distances of an Olympic triathlon are a 0.9-mile swim, 24-mile bike, and 6.2-mile run. If you are striving to simply complete the 3-discipline race, you should be able to do at least 1/2 of each distance, and possibly have 1 of the 3 that you can confidently complete before serious training begins. More competitive racers should easily be able to get through all 3 distances seperately. Training will focus on bringing it all together and getting faster through the entire program.
Prior to specific training, a solid strengthening program will prepare the triathlete for all the challenges they'll face during the actual season. Key areas to train are the legs, upper back/shoulders, and of course the core. This doesn't leave much out and that's because triathlons are a true test of full-body fitness. Strengthening should focus on building a support system that will last through the rigors of training sessions, races, and a long season of both. The intensity and degree of off-season training depends on the athlete's goals and expectations for the upcoming season.
Some training programs that are extremely effective for triathlon training are:
- Calisthenics - push-ups, pull-ups, squats
Once the season begins, continue your strengthening program, but to a lesser degree. The goal should be to maintain your strength and reinforce the work you've done in the off-season. If you're not sure where to begin, join an off-season training program or work with a personal trainer with the specific objective of preparing to train for a triathlon or triathlon season.
A year ago I was new to TRX and was just playing around with it for my own personal fitness. Then I took the Suspension Training Certification from TRX Training and it completely changed my perspective.
In 1 day I learned:
- the full spectrum of positions to initiate an exercise
- how to work every muscle group
- how to progress and regress any exercise
- just the beginning of all the possibilities of the TRX
Now I use TRX with most of my patients at different stages of their rehab. I teach a weekly 1-hour TRX class at WSPT in the Bronx where I challenge attendees to expand their strength, flexibility, stability, and cardio limitations.
I've also done my own TRX workouts 2-3 times per week this past winter/off-season. I'm stronger and more fit then I've ever been in my life. With the help of a low-carb diet and my training, I'm down to 10% body-fat and I'm psyched to kill it this triathlon season. I'll even be doing a 1/2 Ironman in October and I owe a great deal of my preparation to TRX.
WSPT is offering the official TRX Suspension Training Course for 1 day in June. Learn to ropes. Get certified. Take your clients to the next level!
On Sunday March 27th at WSPT I took the TRX Sports Medicine Suspension Training Course to understand more about the TRX and how it can help patients. The course was a lot of fun and the instructors Brian Bettendorf and Perry Nickelston did a great job helping me understand how to use the TRX and help other’s use it as well. The next day from the course I felt sore. My legs and arms suffered the most.
Since taking the took the course, I've been helping more patients with their exercises and helping the PTs @ WSPT with the TRX. I have also been able to show a few coworkers that use the TRX with me some new stuff that I learned that they didn’t know and should help all of us here on the gym floor. Hey who knows maybe Danny will have a hardcore class that Xavier and I can setup in the future @ WSPT. ;)
Since I love playing sportsI also have a TRX at home and I use it to get in to shape . I also got my younger brother into the mix of using it, he's crazy about it!.
Taking the TRX course opened my eyes to become a personal trainer and take it to the next level of helping other’s get better and reach there goals to recovery.
*Submitted by William. A
If you’ve been to WSPT in the past year, you know that we have a special affection for TRX. Since we discovered suspension training 18 months ago, we’ve incorporated it into all levels of exercise from early stage post-op, to chronic pain, to high intensity interval training. One population that benefits greatly from the unique qualities of suspension training is seniors with arthritis.
TRX can be an effective exercise tool for most body parts. It is safe and effective, even for elderly people with multiple conditions, dysfunctions, and limitations. I have a few exercises that I like to do with deconditioned patients who may be limited in motion and have functional deficits due to weakness.
1. Walk-Outs - this exercise is excellent for increasing shoulder flexion, assisting overhead reach, and engaging abdominal muscles
2. Chest Press - standing in an off-set leg position creates a stable base for a patient to strengthen the pushing muscles of the chest and arms.
3. Rows - this is a basic pulling exercise, but the TRX adds the element of core stabilization when the patient is required to maintain a plank position as they do it.
4. Squats - the suspension straps of the TRX assist a patient who is easing into squatting exercises. A mini-squat can be progressed into a sit-to-stand exercise over time.
The TRX is a fun, safe, and effective piece of rehab equipment.
Take a look for yourself!