KO Workouts and Wellness

Let’s MOVE together!! Check out what’s happening by swiping ⬅️ and get signed up today 🙌🎉💪

Boordy 5k in the books!! It’s way more fun running with friends 🏃‍♀️🙌😍 and celebrating with a glass of wine! (everything in moderation 😉) Happy birthday 🥳

LOVED being in the water getting movement in this am!! We had a great turn out and had SO much fun 🤩💦Grateful for Perry Hall Swim Club allowing us to use their beautiful pool!! Next water workout is Saturday Aug 31 @ 10am! Sign up in advance to save your spot 🙌

500 mile challenge check in!! How did you do in July— it was a hot one 🥵😅 I have to share photos of the amazing hike we did in the Cíes Islands just off the coast of northwestern Spain! Highly recommend getting there if you’re in the area.

Sooo comment 👇 and let us know how you’re doing… 7 months into 2024 💪

I am SO excited to get back in the water for a workout next Saturday, 8/10, at 10am at Perry Hall Swim Club 💦 Who’s going to join me?!? All levels welcome, just wear something that can get wet and bring a towel. $15pp, paid in advance via Venmo -oconnor-8. Let’s GOOOO!!!

Love LOVE these women!! Full body workout ✔️ plus a little free farmer’s market thanks to Debbie!! Movement is medicine 🙌

Boat on a 🚢!! 😆 Loved getting vacay workouts in with this last week+ but we’re back!! Join us for an outdoor workout tomorrow morning, 7/27, at 8:30am. BYOD (bring your own dumbbells!) and mat. Let’s GO!! 🥳💪🙌

RIP Richard Simmons 🙏 May we all find joy in moving our bodies, thank you for your life’s work!

https://www.npr.org/2024/07/13/1154459269/richard-simmons-fitness-exercise-star-dead

Nothing like a detox on a Saturday morning!! Sweating 🪣!! Thanks for coming out ladies 🙌💪 .nerd2706 Debbie, Meredith, Alejandra, Lauren, .stj .witczak and Pattie!!

Next outdoor workout is 7/27 🎉

Join me this Saturday, July 13, at 8:30am for a full body workout at Snyder Park in Perry Hall! BYOD (bring your own dumbbells), mat and water and let’s get it in together! $10 drop in rate. Bring a friend the more the merrier 😅🙌 Please RSVP 🙏

This lady is rocking it!! 2 months of 1:1 training completed… no excuses, consistent, focused on form, doing extra movement, slowly working on good nutrition!! This is how it’s done- Rome wasn’t built in a day 😅 Now she’s moving on to my 30 Day Challenge- Round 2. Whoop whoop!!

I’m so excited for you and I love helping you on your wellness journey 👏🙌💪

We just finished the 1st round of our 30 Day FIT Challenge 😱 and we’re going AGAIN next week!!! July 15-Aug 13… who will commit to 30 days of movement?

Here’s what you can expect:

💪Movement assignments are posted 6 days a week, which include upper and lower body strength workouts, core and cardio workouts too! *all are previous recordings to be completed when it’s most convenient for you!
💪2 Outdoor in-person workouts included!! THIS Saturday- July 13 and July 27th at Snyder Park in Perry Hall at 8:30am
💪Tracker calendar pdf to check the boxes ✔️
💪Access to a private Facebook group to stay accountable and cheer each other on!
💪Results are GUARANTEED if you put the work in!

Cost is $100 to be paid via Venmo (-oconnor-8) or PayPal ([email protected]).

We are 1/2 way through 2024… WHAT!! How’s the 500 mile Challenge going for you?! Keaton and I took a long walk at sunset the other day and it was glorious. Claire rode her bike and I ran to get miles in. I’m either getting out early or going later when the heat subsides 🔥 And sometimes I recruit a buddy 😍

Comment below with your stats so we can cheer each other on!! 🙌💪

This is my go-to side dish to take to parties!! You gotta try it 😋 Hope everyone is enjoying their 4th 🇺🇸 Grateful to live in the home of free 🙏

Bring your Daughter to Barre Boot Camp!! That’s what the workout this am felt like and it made me so happy! PLUS we had some newbies join us for their first workout and they rocked it!! Mark your calendar for our next outdoor workout July 13 🙌🩷💪

Thank you again for joining me .2 Meredith, Lindsay, Angie, Brookie and my girl, Claire 🥰

30 Day Challenge in FULL EFFECT!! Wowzers! Just finished Day 8 ✔️ with my crew! All lower body today and then Wednesday we hit all upper. It’s never too late to join us 😅🙌

A perfect morning for an outdoor workout!! This 30 Day crew rocked a 10x10 full body session! Thank you for joining me 🙌💪 Mark your calendars for the next one— June 29 @ 8:30am!

This Saturday, 6/15, at 8:30am meet me at Snyder park in Perry Hall for an outdoor workout 🏋️‍♀️ You’ll want a pair of dumbbells and a mat. $10 to drop-in. Join us!!

Let’s GOOO!! We’re starting a brand new 30 day program this Monday, June 10th… who’s in?!

💪 Upper body strength workouts
💪 Lower body strength workouts
💪 Cardio goals
💪 Core workouts
💪 Stretch sessions
💪 Community!! and Accountability!!
💪 2 outdoor in-person workouts (if you’re local)
💪 Tracker and more!

All the guidance you need to succeed and stay on track PLUS everything can be completed virtually and on your own schedule!! Don’t delay— let’s do this together! Program runs from June 10-July 9 🤩

Cost is $100 and payment can be sent via Venmo (-oconnor-8) or PayPal ([email protected]) or Zelle (443-474-4400). I can’t wait to welcome you to the FIT CLUB!!! 🎉🔥🙌

OK!! Summer is basically HERE and this is exactly what you need in your life right now!!
A 30 DAY MOVEMENT CHALLENGE
starting Monday, June 10 🥳

So what’s included you ask 🤔…

🙌Strength workouts (upper & lower body!)
🙌Core-focused workouts
🙌Accountability from yours truly!
🙌Cardio/step goals
🙌2 outdoor, in-person workouts
🙌A FUN, supportive community
🙌Flexibility/stretching sessions too

Every day beginning Monday, June 10, I will drop a movement assignment in the group. I will offer at least 2 LIVE sessions per week via Zoom, but no need to join live if your schedule doesn’t allow. Everything is recorded and posted to a private Facebook group. You simply do the 15-30 minute movement assignment on your own time and comment ‘done’ when you get it in. The fun part is we cheer each other on and we really keep one another going! No one should be on this wellness journey alone, because let’s be honest it can be hard sometimes. This program is for ALL levels, I show tons of options and you’re welcome to ask me questions whenever! Oh I do have a few ‘rest’ days built in too- we can all be happy about that!

We can do anything for 30 days, right?! Don’t hesitate… let’s commit to movement TOGETHER because after all exercise is a nonnegotiable!!

Cost is $100 for the program, which I will run 2xs!! The second round will start July 15th 🤩🔥 Once you’re IN, you’re IN! Payment is accepted via Venmo (-oconnor-8) or PayPal ([email protected]). I’m so excited to launch this brand new program just in time for summer!!!

500 Miles in 2024 Challenge Check-in!! Comment below with your total mileage so far this year so we can cheer you on 🙌💪

And this month I bring to you— adding a weighted vest to your walking 🥳 I recently just did this and WOW! I highly recommend that you start low and slow. Low weight (no more than 10% of your body weight) and slow (walking slower than your normal walking speed and less distance). Ease your body into it!!

Walking with a weighted vest can have many benefits, including:

Building muscle
The added weight increases the workload on your muscles, especially in your core, legs, and back, which can lead to greater muscle activation and stimulation. This can help you build strength and mass faster.

Burning more calories
Wearing a weighted vest makes your body work harder during your walk, which can help you burn more calories.

Improving endurance
The extra resistance from the vest helps your muscles work harder, which can lead to improved strength and endurance over time.

Improving balance
Good balance is important for walking, standing, and shifting your weight, and wearing a weighted vest can help improve it.

Improving posture
Wearing a weighted vest while exercising can train your muscles to help you sit up straighter later on.

Increasing intensity
Wearing a weighted vest can increase the intensity of your exercise, which can help slow or stop bone density loss.

We did it!! What a group! 💪🙌 And I got everyone in the pic 😆 More summer outdoor workouts coming!! Mark your calendars for the next one on 6/15!

Happy Memorial Day weekend, all! May we remember and honor the fallen who sacrificed for our freedom 🙏🇺🇸

Outdoor workout happening this weekend!! Saturday, 5/25, at 8:30am at Snyder Lane Park in Perry Hall. $10pp to drop in. BYOD (bring your own dumbbells) and a mat! Who’s joining me?! 🇺🇸🙌💪

I love getting messages like this!! is absolutely killing it with her fitness, she’s been in my FIT CLUB for just about 4 years and look how far she’s come. Beth just celebrated a big birthday too— happy 60th, again!! You are an inspiration to so many 🥳💖💪

500 miles in 2024 check-in post 🙌

I wrapped up month 4 with a Girl Scout hike!! What’s your total mileage over the last 4 months? Remember walks count, so do bike rides, and runs, even laps in the pool. Let’s cheer each other on because we’re already 1/3 through the year 😮 Comment ⬇️ with your mileage!

WOW did we have fun this morning or what?!! So much fun that I neglected to set my phone up correctly for the post workout group shot… , Debbie and Wanda are not pictured— but they were there and deserve credit!!! We’ll just have to redo it on 5/25 😜 Can’t wait! 🙌 Please forgive me, ladies 🙏

A glorious way to start the day 🌅💪 rocked a lower body workout at the park this morning!! And she’s committed to joining me tomorrow, 4/27, for the outdoor group workout at 8:30am!! 🏋️‍♀️ Who else is in?