Big Omaha Fitness

Did you know your core is involved in up to 90% of your daily movements? From sitting and standing to walking and lifting, your core is always working hard. That is why building core strength is so important. At Big O, we set aside a day just for core training, and you should too. Strengthen today, move better tomorrow! 🤩

Time is running out to join our upcoming Nutrition Challenge! ⏳ You have until next week to sign up—don’t miss out! The challenge begins on Monday, September 16th, and it’s your opportunity to not only transform your eating habits but also change your entire perspective on food, all while achieving real physical results. 💪

Still have questions? Our Nutrition Coaches, Korie and Stacie, are hosting a LIVE Q&A tomorrow at noon. This is your chance to get all the information you need before the challenge begins.

If you’re ready to sign up or interested in joining the live Q&A, email us at [email protected] today! 🤩

*This challenge is open to both Big O members and the Omaha community.

Happy Labor Day! Cheers to our hardworking friends everywhere! 🇺🇸

In observance of the holiday, there are no scheduled classes today. We’ll be back to our regular hours tomorrow, starting at 5 AM. See you then! 🤩

Labor Day weekend is here, but your fitness goals don’t have to take a holiday! 🌞 Here are three simple tips to enjoy the weekend while staying on track:

1️⃣ Get outside! Fresh air and nature boost brain health by up to 20%—soak it in!
2️⃣ Move your body for at least 30 minutes each day—whether it’s a walk, bike ride, or a quick workout.
3️⃣ Stay hydrated and fuel up with at least 3 different fruits and veggies daily. 

Enjoy the long weekend while prioritizing your mind and body! 🧠💪

You’ve probably heard that 30 minutes of daily exercise is all you need, but why do it alone? Join our HIIT30 class during the lunch hour! 💪 We’ve got you covered with biking, dumbbells, rowing, kettlebells, and more. Classes run Monday through Friday from 11:15 a.m. to 11:45 a.m., and your first one is on us! 🎉 For more information, head to the link in our bio. 🔗

Midweek slump? Not here! Grab a friend and sweat it out at Big Omaha Fitness today. 💪

Our Nutrition Challenge kicks off in three weeks! ⏳

This 8-week challenge will transform not just how you eat, but how you view food. Food is fuel, not the enemy. If you’re ready for change and want a high-tech, data-driven approach to real progress, this challenge is for you. Plus, we’ll be awarding prizes to the winners! 🏆 To sign up, talk to Go Far Nutrition Coach Korie or email [email protected]!

** This challenge is open to both Big O members and the Omaha community.

Wrapping up the week with a Feel-Good Friday reminder of how exercise benefits both your mind and body. 🧠 Here’s how dedicating just an hour a day to exercise can boost your mental well-being:

🔸 Elevates mood, reducing symptoms of depression and anxiety
🔸 Improves self-esteem, body image, and overall sense of well-being
🔸 Enhances cognitive function, focus, and relaxation
🔸 Increases energy levels and improves sleep quality

Your mental health matters! Join us at Big O for just one hour of exercise each day and see the positive impact it can have on your well-being! 🤩

We’re beyond grateful for the kind words from our amazing community! Your support motivates us to keep pushing forward and providing the best fitness experience possible. Thank you, Courtney, for the review! 🌟

🌟 Ready for a Transformation? 🌟

Join our 8-Week Fall Transformation Challenge starting Monday, September 16th! Whether you’re looking to lose weight, build muscle, or develop healthier habits for a lifetime, this challenge is designed to help you succeed. With $500 cash back and free gym memberships up for grabs, it’s time to take your fitness journey to the next level.

This challenge is open to both Big O members and the Omaha community. Registration is now live! To sign up, talk to Go Far Nutrition Coach Korie or email us at [email protected]!

Happy Friday, Fit Fam! 💪 As we close out the week, we want to leave you with this message:

“The support of a community can turn a fitness journey into a lifelong adventure.”

With the right people around you, there’s no limit to what you can achieve. 💫

Want to feel better? Start by working out 3-4 days a week and getting your steps in daily. Want to feel amazing? Train regularly and improve your diet—your health will transform! 🌟

On the importance of exercise vs. diet:
“As we train, we can work toward our highest potential, but without proper nutrition, it’s impossible to get there. Movement is essential, but it’s all powered by what’s inside your body. From basic cellular life to optimizing performance and preventing disease, everything is controlled by metabolism—and metabolism is driven by the food we eat.

Most people don’t realize that chronic disease largely stems from our diet. Many believe obesity is due to inactivity and that chronic conditions are just a part of aging. But it’s not.”
~ “Off the Carbs, Off the Couch



Hero WOD Wednesday: Honoring Operation Red Wings 🎖️

On June 28, 2005, a MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers was lost during Operation Red Wings in Kunar Province, Afghanistan. Today, we honor their sacrifice.👇

For time:
3/4-mile run (1,200 meters)
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats

From CrossFit.com:
- This workout is designed to be grueling and mentally challenging. Keep your head in it and find a way to keep yourself going. All athletes should reduce the work to a level that is attainable yet challenging.

Live Option #1: 600-meter run, 8 rounds of 6 hanging knee raises and 6 burpee box step-ups (20/12”), 47 air squats

Live Option #2: 12 rounds of 6 knees-to-chest and 6 burpee box jump-overs (24/20”), 1 pood/trainer or yellow/green

Train/Compete/Rx: 24/20” box, 1.5 pood/1 pood or blue/yellow

Back to School Special Alert! 🎒 🎉

Sign up in August and get 10% off your first three months of Bootcamp, HIIT, Seniors (60+), or CrossFit! This offer is for new members only.

Plus, if you’re a first responder, military member, teacher, student, or spouse, you’ll get an additional 10% off our already reduced rates for your first three months!

Don’t miss out—reach out through the link in our bio and start your fitness journey today! 💪

Happy Monday! 🤩 To kick off the week, we’d like to highlight Derek C., a CrossFit Omaha member and participant in our Go Far Nutrition program. We’re grateful he is a part of our community. 😊 Swipe right to get to know him better! 👉

Big O Fitness is a family-friendly gym dedicated to helping you live a healthy, happy life, no matter how much (or little) time you have for fitness. 😊 We offer 30-minute HIIT, 45-minute Bootcamp, and hour-long CrossFit classes, all led by our expert coaches. Just show up, put in the effort, and we’ll take care of the rest. 👊 Head to the link in our bio to sign up for your first class!

Running into the week strong! 💪

This week’s goals:
1️⃣ Prioritize getting in at least 3 workouts
2️⃣ Drink 64 ounces of water daily

Let’s crush it! Happy Monday, Fit Fam! 🤩

Big Omaha Fitness is Omaha’s only custom-built functional fitness facility, offering coach-led group fitness classes Monday through Sunday for all ages and abilities. We also provide personal training, physical therapy, corporate wellness, and nutrition coaching services, giving you everything you need to achieve your fitness goals. Take action today—head to the link in our bio to sign up for a FREE class or book one of our services. We’re waiting for you! 🤩

Man Crush Monday goes to our member of the month, Ben M.! 🤩 His positive attitude and competitive spirit light up our early morning crew. We’re grateful to have him in our community. Swipe right to get to know him better! 👉

Finish the week strong by getting your daily movement in! 💪 Our CrossFit Omaha members are closing out the week with running and squat sn**ches. Happy Friday! 🤩

20:00 AMRAP:
Run 400 meters
1 squat sn**ch

Live: Don’t forget! If squat sn**ch is still a work in progress, a power sn**ch, power clean or squat clean is just as cool!
Train/Compete/Rx: As written

Tovar Tips:
- You can stay at the same weight each round or you can build in weight. Totally your choice!
- If it’s feeling good, go for it! If you want to focus on technique under running fatigue, then it’s a great day for that.

Studies show that older adults who regularly engage in physical activity experience improved brain health. 🧠 Exercise increases blood flow to the brain, helping prevent cognitive decline and enhancing overall mental sharpness. This means staying active not only keeps your body fit but also keeps your mind sharp as you age! 🤩

We’re grateful to do what we do here at Big Omaha Fitness. 🫶 Thank you, Katie, for your five-star review and kind words. We look forward to having you visit again! ✨

At our gym, you’re not just a member; you’re part of a community. Together, we uplift and motivate each other, celebrating every milestone, overcoming every challenge, and creating lasting friendships along the way. Welcome to a place where your fitness journey is shared, your successes are celebrated, and your presence truly matters. Join us at Big O Fitness and be part of a community that cares. 🫶

Lift weights or do cardio? Do both. 💪❤️‍🔥 Strength training builds muscle and boosts metabolism, while cardio improves heart health and endurance. Combining both ensures balanced fitness, keeping workouts effective and engaging. Variety in exercise benefits every BODY! 🙌

Don’t forget the little guys! 💪 Accessory work for small muscle groups helps improve overall strength, balance, and injury prevention. At Big Omaha Fitness, we often incorporate these exercises into our daily workouts. Join us and build a well-rounded foundation for your fitness journey!

H🤩🤩ray for Core Day!

Planks are fantastic for increasing core strength, lower back strength, and muscular endurance. To spice things up, try adding some weight! Give this workout a go: 👇

On the minute x 10:00 -
:20 weighted plank + :10 plank

If you’re looking for guided core workouts, come by for a free trial and strengthen your core with us. Core Day Thursdays will always be a featured program at Big O Fitness. 💪

Happy Endurance Wednesday! 🤩 Today’s workout comes from CrossFit Omaha’s workout of the day. The back-to-back squat minutes will be challenging and will accumulate quickly. Select a weight for the squat sn**ches that allows you to reach full depth with a straight elbow and upright torso on every rep. Attack each minute one at a time—you’ve got this! 👊

Options:
Live: OTM x 25:00 -
1) 250/200 meter row
2) 10 wall ball shots (14/10 # - 9’/8’ target)
3) 16 alternating DB squat cleans
4) 15/10 calorie ski erg
5) REST
Train/Rx: As written
Compete/Rx+: Same distance row, 20 wall balls (20/14 # - 10/9’), 50/35 # max reps, 20/15 cal ski

Over the weekend, we were delighted to have yoga instructor lead a one-hour class for our members at Big O Fitness. 🧘‍♂️ It was a wonderful opportunity for our community, and we look forward to hosting more large community activities. Stay tuned for upcoming United by Movement events! 🤩

Whether it’s a 10-minute walk or a 60-minute group exercise class, it doesn’t matter. The key is to keep your body moving! Your health is your greatest asset. 🌟 Embrace your fitness journey, discover your strength, and make every movement count. If you need support to get started, let us help you at Big O Fitness! 💪

Happy Independence day from us to you! 🇺🇸 We’re so grateful for the freedom to serve our community and pursue a life of health and happiness with all of you! ❤️🤍💙 We’ll resume normal business hours tomorrow, July 5th. Have a fantastic holiday—stay safe and enjoy! 🎇