Rear Foot Elevated Lunges x 5 Each Leg Slow Push Ups x 5 Repeat For 5 Minutes Slow Lateral Crawl x 20ft Down and 20ft Back Monkey Crawl x 20ft Down and 20ft Back Repeat For 8 Minutes Walking Single Leg Deadlifts x 30ft Alternating Legs Backwards Moving Burpees w/Hand Walk x 30ft Repeat 8 …
Monthly Archives: September 2016
Ava Whitehead – Mixing it up and overcoming obstacles!
Ava Whitehead is OSI’s spotlight member of the month!!! She has been working out with us for 9 months and we love having her in class! She is the Program Director at Agapé Kure Beach Ministries; her schedule varies so Ava is able to come to classes at all different times with different trainers, which is great! …
Continue reading “Ava Whitehead – Mixing it up and overcoming obstacles!”
Our Favorite Sweet Potato Recipes
Here are our 5 favorite recipes that have to do with sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Sweet potatoes contain antioxidant nutrients, anti-inflammatory nutrients and have shown several other benefits. We have picked 5 different recipes to help give you an idea of how sweet potatoes …
Workout 9-22-16
Alternating Get Ups To Overhead Carry Repeat For 5 Minutes Push Ups (With or Without TRX) x 5 TRX Rows x 10 Squats (Regular, Single Leg, or Overhead) x 10 Repeat For 5 Minutes 2 Rounds
Workout 9-16-16
Half Get-Ups Repeat For 5 Minutes Lego Squat x 5 Each Leg Single Leg Squat To Cross Crawl x 5 Each Leg Skip x 50ft or 20 Seconds Repeat For 5 Minutes 3 Rounds Frog Roll-Push Up-Sweep Through Flow 5 Minutes
Chicken Stir Fry
This stir fry recipe is infinitely adaptable (just like all stir fry recipes)! I love this combo of veggies, but if you don’t like a certain one, leave it out. Shrimp instead of chicken? Yes! You can also make it meatless, make this your own! Ingredients: For the Marinade ¼ cup soy sauce …
Michael Colón – Resetting and Changing for the Better
Michael has been with us at OSI training at mostly the 5:30am class for almost a year and a half! His dedication to fitness and OSI is apparent in everything he does. Because of this show of commitment he is being recognized as our spotlight member this week!! Congratulations Michael and keep doing you! How …
Continue reading “Michael Colón – Resetting and Changing for the Better”
Workout 9-14-16
Squats x 10 (5 w/kb or db in rigth hand, 5 in left hand) Bent Over Rows x 10 each arm Push Ups x 10 Repeat For 5 Minutes Single Leg Deadlifts x 5 ea leg Crawl x 40-50ft Repeat For 5 Minutes 3 Rounds
Veggie Breakfast Sandwiches
Egg and cheese sandwiches are a delicious staple breakfast item. Luckily, they also freeze quite well, so on busy mornings just pop one in the microwave and you’re good to go! Try adding your favorite vegetables into the breakfast sandwiches and create it to your liking. Just like that you have 6 breakfast meals planned out! …
Workout 9-8-16
Squat-Hand Walk-Push Up x 10 Air Climbers x 10 Cross Crawls x 10 Repeat For 5 Minutes Suitcase Dead Lifts x 10 Carry x 50ft Repeat 5 Minutes Dead Bugs x 30 Bird Dogs x 30 3-5 Rounds
Workout 9-1-16
Rocking Push Ups x 10 Hindu Squats x 10 Single Leg Dead Lifts x 5 each leg Renegade Rows x 5 each arm Lunges x 5 each leg Burpees x 10 5 Rounds
