OctaneFitness

CALLING ALL ATHLETES / PAST AND PRESENT
Pre-orders are now available on all Octane Fitness apparel!

This is our new ICON Octane Athlete short sleeve tees and Fleece Hoodies.

If you’re a member you can order these through the Octane Fitness app.

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Pre-orders are now available on all Octane Fitness apparel!

This is our Old School PE Edition in long and short sleeve tees and Fleece Hoodies.

If you’re a member you can order these through the Octane Fitness app.

Pre-orders are now available on all Octane Fitness apparel!

This is our new Santa Cruz style short sleeve tee!

If you’re a member you can order these through the Octane Fitness app.

Pre-orders are now available on all Octane Fitness apparel!

This is our original ICON Logo on long sleeve tees and Premium SportTek Hoodies.

If you’re a member you can order these through the Octane Fitness app.

YOUR BEST LIFE STILL AWAITS YOU

ONLY YOU CAN DECIDE ON WHAT IT LOOKS LIKE

Take control in 2024!

1% BETTER EVERY DAY

1) Control the controllable
2) Don’t sweat the things you can’t control
3) BE CONSISTENT

#2024

Day 40 / MERRY CHRISTMAS + MOVE

Today is a day to enjoy the ones you love BUT it’s also a day to still practice your good habits with food and exercise.

Take breaks and play today. If you’re not sure what to do try this simple but challenging isometric and tempo based practice for upper and lower body.

ISOMETRICS
TALL PLANK / plank on your hands. Practice proper core activation by tucking hips and squeezing glutes while pulling/crunching rib cage down.

WALL SIT / find a sturdy wall or post to sit up against and hangout for a bit. Practice keeping head, shoulders, low back against the wall. Knees over ankles in a seated position while keeping equal pressure on big toe, pinky toe, and heal (press through the arch)

HOLLOW HOLD / lay on your back and start with your knees up and feet off the ground. Crunch up pulling rib cage down into a crunching position until you feel tension in your core. HOLD until you can’t hold anymore then finishing by rocking back and forth.

MOVEMENT PRACTICE
PUSH-UPS / tall plank, keep engaged, lower 3 seconds from tall plank to the ground, hold, then return to tall plank.

AIR SQUAT / stand in a squat stance, slowly lower :03, hold :03, then take :03 to stand. Once you finish your slow squats rest and be explosive by squatting and jumping as high as possible for the same reps as your squats.

ENJOY + MERRY CHRISTMAS 🎄🎁 🎄🎁 🎄🎁

Day 17 / Mobility Day

In case you haven’t noticed yet, mobility is a big and missing piece of most people’s journey to get “in shape” or “healthy”.

Start your journey off right and don’t skip on the mobility days and you will see a difference in how you move, feel, recover physically!

Day 15 / Mobility Day

Don’t skip on these mobility days, this is the day to recover from workouts, stress and keep those joints mobile. So, LETS GET FLEXY TODAY!

Day 14 / Strength Day

💪🏻 Bench Press / this is a pretty standard exercise. Modify to a Floor Press if no bench is available .

Practice perfect form. Pull the barbell/weight to the sternum while also squeezing the shoulder blades into the bench or floor, press the bar away from the chest keeping shoulders engaged.

💪🏻 💪🏻Pull-Up / this is a challenge for most people. Modify by performing a lateral pulldown, banded pulldown, band assisted pull-up, or even bent over rows.

💪🏻 💪🏻💪🏻Strict Shoulder Press / stand tall with weight in a front racked position on the shoulders, squeeze your butt, engage your core and press the weight overhead without any assistance from the lower body.

If you have a tendency to use your lower body, lower your weight and try a seated press instead.

💪🏻💪🏻💪🏻💪🏻 Renegade Row with Push-Up / this is a challenging exercise and should be practiced with very light weight. Start in a plank position with hands on dumbbells, row the weight toward the hip with one arm - then continue to the other side. After performing two rows (one on each arm) perform one push-up. This equals 1 rep. Continue for prescribed rep scheme.

🤩 ENJOY THE WORKOUT

🏋️‍♀️ POST YOU DOING THE WORKOUT

🏆 WIN A PRIZE

OOPS / yesterday’s workout never uploaded so I do apologize for the overlook.

DAY 13 / WARMUP, STRENGTH, LIFESTYLE

Warmup + Primer
Prone Iron Cross / Lay on your back, bring your right leg up to your left hand letting your hips rotate until you feel a stretch, continue to the other side alternating reps

Supine Scorpion / Lay on your stomach and perform the opposite of the Iron Cross. Alternate your reps letting hips rotate getting your foot as close to your opposite hand as possible

Prone Cobra / Lay on your stomach, press up lifting chest off the floor while keeping hips on the floor. Tuck your toes and extend hips up, driving heels toward the ground and chest toward your toes

Handcuff with Rotation / Lay on your stomach with hands rested on your lower back as if in a handcuffed position. Lift hands off the back and in an arching motion bring hands overhead and back to the handcuff position

Strength Work
Rear Foot Elevated Split Squat / Start in na half kneeling position and lift your rear foot to elevate slightly. Then stand from the bottom position, return to the ground lowering slowly and controlled. If balance is an issue, keep rear foot on the floor.

Romanian Deadlift / Stand tall wit a slight bend in the knee, slowly lower chest while sliding your hips back and keep your back as flat as possible. Only go just past the stretch I the back of the leg or hamstring and return to a standing position while squeezing your glutes.

Single Leg or Regular Calf Raise / Stand on a slightly elevated stable object with toes on the edge, with legs starlight extend up on your toes as high as possible and slowly lower into a full stretched position. Hold then repeat.

REMINDER TO FOCUS ON HYDRATION
This focuses on better lifestyle habits that can make a huge difference in how you feel.

This week we start with a focus on making sure we stay hydrated.

Day 12 / today we hit some accessory work for the upper body.

DB FLAT BENCH FLY / start by laying in a bench with weights extended out in front of your chest, slowly lower weight to the side so you feel a stretch in the chest, pause, and squeeze the weight back to the starting position.

STRAIGHT ARM PULL-DOWN / using bands or cable machine, anchor should be high above head, with straight arms pull hands to quads and slowly return to start position

WEIGHTED LATERAL RAISES / with weight in each hand, start with hands to the side of the body, raise your arms out to the side just before shoulder height, then slowly lower weight back to start position.

DM US AND LET US KNOW HOW THE WORKOUT GOES

Happy Thanksgiving

Today we have options so let’s get moving and have an amazing Thanksgiving 🦃 🦃🦃🦃

Day 10 / Lower Body Strength

Today focuses on our larger muscle groups of the body.

Focus on range of motion over weight lifted

Tempo lowering should be slow and controlled with an intention on keeping as perfect form as possible

LET US KNOW WHAT KIND IF CONTENT YOU FIND VALUABLE OR WOULD LIKE TO SEE IN FUTURE POSTS

Send a simple DM and we will get content out to cover your questions.

Day 9 / mobility + flexibility

🎥 Videos coming soon to carousel

🧘‍♀️ Yoga practice is also good on these days

🤔 LET US KNOW WHAT CONTENT ON HEALTH, FITNESS, NUTRITION

A focus on better lifestyle habits can make a huge difference in how you feel.

This week we start with a focus on making sure we stay hydrated.

Sundays are days to:
recover / treat your body well, feed it nutritious good

prep / prepare for your upcoming week

meditate / clear your mind of all the outside noise
practice spirituality / connect with something greater than you

find balance / family, work, personal for the upcoming week

connect / to those things the are most important to you

Day 6 / Core Conditioning

Keep your workouts simple and doable. This will ensure a higher rate of compliance a longer commitment to your journey and a healthier, stronger you sooner than you think!

Day 5
Today we continue with core strength and lower body conditioning.

All plank on your hands, perform a push-up every 10 seconds

Split Squat - stand in a split or lunge position, focus on smooth efficient movement with knee lightly tapping the floor. You can start at the bottom of a lunge called a half kneeling position on the floor. Stand and start your reps from the bottom up.

Leg lifts - lay on your back with feet together, lift both legs together keeping them straight, slowly lower back to the floor

Get ready for next week when we add weight!!!! 💪🏻💪🏻💪🏻💪🏻💪🏻

Day 4 and it’s time to slow things down and focus on mobility, flexibility, recovery

Walkouts - stand tall with feet apart, keep the legs licked out as much as possible, bend forward reaching the ground and walkout to a plank. Walk it back to a standing position

Cossack squat - hold on to a secure post/item, widen your feet out in a split stance, lower yourself into a lunge to one side for 10 reps. Go slow and controlled trying to extend the rang of motion of the side lunge each rep. Then perform the same reps on the other side.

Side plank rotations - side plank on your elbow. reach under the rib cage, with your up hand, closest to the floor as if trying to grab something behind you to pull through, then slowly reach up in a rotational motion and repeat 10 times on each side.

Walk - move 3-5 minutes in between sets to facilitate blood flow and recover from the work put in

Repeat 3-5 sets


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Day 3 / lower body strength day!

Use this week to find your firm and a consistent routine. We will be adding weight in the upcoming weeks so get prepared to start practicing these movements with weight! 💪🏻💪🏻💪🏻💪🏻💪🏻

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Breakfast doesn’t need to be “breakfast food” and it doesn’t need to be complicated.

Leftover foods:
Taco meat
Sweet potato
Sprinkle of cheese
Greek yogurt

OH and it doesn’t need to look “pretty” - it’s just fuel for the day so keep it simple and protein centric and move on.

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Day 2 of 45 Days of Fitness focuses on slow controlled body weight movements with a focus on core control and strength.

This week will focus on body weight movements, mobility, flexibility, core strength, and being consistent with a routine.

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Truist will be holding two financial education lectures today at NOON an 2:00 if you or your young adult would like to learn or ask questions with financial experts.

Happy Birthday to everyone’s favorite coach and an amazing partner in crime!

This has been a very rewarding and successful Cross Country Season! Such a great hardworking group of young men and women! Some recognition awards and fun way for the kids to end the season. Cross country has been an awesome experience! Can’t wait to see what happens next year

It’s this guys birthday today! 🥳🎂🥳🎂🥳🎂❤️❤️❤️ Happy Birthday to most humble awesome 17 year old I know!!! Love you