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!

Erika

Fact of Fiction?

Here's a good link that sets things straight!

http://www.livestrong.com/slideshow/550678-20-fitness-myths/

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:

http://thanksgivingdayrace.com/


See you in the gym!

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!

Erika

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...

http://www.trxtraining.com/connect/blog/2011/09/01/how-to-become-a-conscious-eater/

See you in the gym!

Erika

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!

Erika

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...

http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html


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


See you in the gym!

Erika