Tuesday, November 22, 2011

Turkey Day Workout

Here's a good travel workout you can use this week if you're traveling and can't get to a gym...all you need is YOU!

Station 1:
5 Push-ups
5 Squats
10 Push-ups
10 Squats
15 Push-ups
15 Squats
10 Push-ups
10 Squats
5 Push-ups
5 Squats

Station 2:
50 Walking Lunges (total)
30 Mountain Climbers (total)
40 Walking Lunges
30 Mountain Climbers
30 Walking Lunges
30 Mountain Climbers
20 Walking Lunges
30 Mountain Climbers
10 Walking Lunges
30 Mountain Climbers

Station 3:
10 Jump Squats
10 V-Sits
9 Jump Squats
9 V-Sits

All the way down to 1 of each...

Station 4:
If you like to run...add in 20 Squats and 20 Push-ups at every 1/2 mile.

Try one or try them all.  Happy Thanksgiving!


Wednesday, November 2, 2011

Motivate Yourself - Sign up for a Turkey Trot!

It's already November, which means the holiday season of eating is right around the corner.  Don't let all the hard work you've put in at the gym go to waste.  Eating healthy at parties can be difficult with all the appetizers, desserts, etc., but you can still make healthy decisions.  Maybe eat a healthy snack/meal before so you're less hungry and limit yourself to ONE piece of dessert.

If you need some extra motivation during the holidays, sign up for a Turkey Trot.  No matter what part of the country you're from there's likely to be a Thanksgiving race going on.  Not only will it give you extra motivation for training, but what better way to start of Thanksgiving Day than with a nice 5k or 10k - then you won't feel so bad about eating all the stuffing!

Here's a link for the Cincinnati Thanksgiving Race:


See you in the gym!

Monday, October 10, 2011

Congratulations to Our First Fitness Challenge Winners!

Congratulations to Ryan Martin and Emily Bohn who were the winners in the September Fitness Challenge.  The September Challenge was a pyramid workout consisting of:

10 Dead Start Push-ups
20 Goblet Thrusters
30 Mountain Climbers
40 Woodchoppers
50 Lateral Step-ups on Box
40 Hanging Leg Raises
30 Dips
20 Reverse Lunges
10 Burpees

Ryan and Emily both completed the workout in the fastest time and won a spring semester fitness pass!  Stop by the weight room to sign up for October's Challenge:  TRX Plank to High Plank.

See you in the gym!


Tuesday, September 27, 2011

Are You a Conscious Eater?

Exercise and nutrition go hand in hand, and working out does not give you a free pass to eat whatever you want.  Take a look at this article on conscious eating...


See you in the gym!


Monday, September 26, 2011

This Week at O'Connor...

Don't forget - if you signed up for the September Fitness Challenge, this is the week to come get timed.  Please see me in the weight room to setup a time!

See you in the gym!


Tuesday, September 13, 2011

What's the right way to stretch?

Here is a good article from Runner's World about getting in a proper warm-up with DYNAMIC STRETCHING.  We probably all grew up being told to static stretch before we practice or workout, but studies show this kind of stretching could actually hurt performance and instead should be saved for after your workout.  Take a look...


Don't forget about the Monthly Fitness Challenge!  Come see me for more details.

See you in the gym!


Wednesday, September 7, 2011

This Week's Updates...

Starting Wednesday 9/14 we will be having a TRX Suspension class at 5:30pm.  This will be a class focused on TRX training and bodyweight training.  Only 12 spots available so sign up!

Each month we will be having a fitness challenge which will feature a new exercise/workout.  You will have the first 3 weeks of the month to train, and will be able to perform the challenge during the last week of the month.  Prizes will be awarded to the top male and female participant.

This will be a fun way to get fit and add some competition into your routine.  Sign up and tell your friends to sign up!  If you have any questions just come see me in the weight room.

See you in the gym!


Tuesday, September 6, 2011

Training Fuel: How to make sure you get the calories you need

Working out doesn't mean you get a free pass to eat whatever you want.  This article explains how you may need to eat differently depending on what type of workout you do that day.  Take a look...

Training Fuel: Getting it Right

See you in the gym!


TRX Demo Sessions and Classes Coming Soon!

Tired of the same boring workout?

Get with the movement and train with TRX.

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Contact Erika in the weight room for more info on training with TRX.

Welcome to the Fitness Zone

Hey everyone. Welcome to the O'Connor Rec Sports Fitness Zone! My name is Erika Bohn and I'm the new personal trainer for recreational sports here at Xavier. This is a brand new blog dedicated to helping you reach your fitness goals.

Check in daily for fitness and nutrition tips, new exercises, cool links, and updates on what's going on at O'Connor Rec Sports. You can also feel free to ask questions or share your own fitness knowledge.

See you in the gym!