Week 1: The Goal Is to Survive - WICU12 HD WSEE Erie, PA News, Sports, Weather and Events

Current Conditions

Submit your event now

Upload your own image or video

Week 1: "The Goal Is to Survive"

Posted: Updated:

I met up with my trainer Lisa Oberacker for our first session at Executive Personal Fitness (14th and Liberty). I was excited, nervous and a little scared to find out what she had in store for me… and a day after I can say I'm decently sore but feeling good!

I'm not sure if I'll make the full 12 mile course, but regardless of how far I make it, Lisa gave me what I consider to be a reachable goal: "The goal is to survive!" no matter how slow you go.

I started with a cardio warmup for about ten minutes on an arch trainer (kind of like an elliptical, low impact on joints). For the rest of our session, we focused on strength training with different circuits.

Trainer's Tip: The Beast will take a lot of upper body and core strength, since there's a lot of climbing and crawling. Working your arms, shoulders, chest and abs will be crucial.

Circuit one was 10 pushups and 10 squats on a very unstable half balance ball. I alternated between the two exercises, doing each three times.

The next circuit alternated between two moves that I found to be slightly harder: first hold a one minute plank with hands on the half balance ball turned upside down (instability=greater muscle use). The next move required me to hold myself up with two arm straps, so my feet were dangling, and pull my knees up to my chest. The goal was to touch my elbows with my knees, but that was much harder than Lisa made it look! Looks like my abs (and hip flexors) need some serious work.

Lisa claims that the abs and hip flexors respond to strengthening pretty quickly, so here's hoping!

I also did some work with the Kettlebell, squatting and lifting the bell straight out in front of me as I stood up (I'll include pictures in the next post so you can get a visual of some of these moves.)

I finished up with some arm work, lifting two eight pound weights from my shoulders to over my head. I did 3×15 reps. Then I did 3×20 reps lifting two five pound weights straight out in front of me, and straight out to the sides. That one is harder than it seems, too!

The last piece of our session was maybe the most painful. I faced an old frenemy: the foam roller. It helps release lactic acid buildup in the muscles, and is supposed to reduce soreness the next day. It's also good for anyone with IT band problems, like me. Click here for more on how to use this torture device recovery tool.

Trainer Tip: stretch randomly throughout the day,  and do about thirty pushups each day on your off days just to keep  your muscles working. You don't want to feel like you have to start over every time you hit the gym. Also, a protein boost is a good addition to your fitness routine. Any kind of powder form or casein or whey protein will work, but Lisa said the best way to get your protein is through food, like a nice steak or a piece of salmon with quinoa.

Submit your event now

  • Most Popular StoriesMost Popular StoriesMore>>

  • Daylight Reveals Scene of Tragic Canoeing Accident

    Daylight Reveals Scene of Tragic Canoeing Accident

    Tuesday, July 29 2014 11:27 AM EDT2014-07-29 15:27:44 GMT
    The waters of Lake Erie have claimed two lives in less than a week. The latest incident, a canoeing trip that turned tragic in western Erie County.More >>
    The waters of Lake Erie have claimed two lives in less than a week. The latest incident, a canoeing trip that turned tragic in western Erie County.
    More >>
  • Drowning Victim Never Reported Missing By Companions

    Drowning Victim Never Reported Missing By Companions

    Monday, July 28 2014 7:16 PM EDT2014-07-28 23:16:32 GMT
    Authorities know more now about the tragic drowning of a teen in Presque Isle Bay. It apparently happened last Thursday, when the boy was in the water with friends, but he was never reported missing. As 12News/SEENews first reported on the weekend, the victim surfaced Saturday morning near the mouth of Cascade Creek. The body of the teen was discovered by fishermen. The coroner identified the victim as 17-year-old Prem Thapa, a Bhutanese immigrant and a student at East High School. We've lear...More >>
    Authorities know more now about the tragic drowning of a teen in Presque Isle Bay. It apparently happened last Thursday, when the boy was in the water with friends, but he was never reported missing. As 12News/SEENews first reported on the weekend, the victim surfaced Saturday morning near the mouth of Cascade Creek. The body of the teen was discovered by fishermen. The coroner identified the victim as 17-year-old Prem Thapa, a Bhutanese immigrant and a student at East High School. We've lear...More >>
  • Fish and Boat Commission Investigates Deadly Canoe Accident

    Fish and Boat Commission Investigates Deadly Canoe Accident

    Tuesday, July 29 2014 7:45 PM EDT2014-07-29 23:45:51 GMT
    The PA Fish and Boat Commission is investigating the circumstances of a deadly canoe accident on Elk Creek Monday night. Waterways Conservation Officer Brook Tolbert says the waters of Elk Creek were high because of heavy rains on Sunday. Tolbert said 53-year old Michael Kohler, and 33-year-old Matthew Kaliszewski were riding that high water when they got into difficulty. Tolbert said they did many things right, including wearing their life jackets, but their trip still ended tragically. The ...More >>
    The PA Fish and Boat Commission is investigating the circumstances of a deadly canoe accident on Elk Creek Monday night. Waterways Conservation Officer Brook Tolbert says the waters of Elk Creek were high because of heavy rains on Sunday. Tolbert said 53-year old Michael Kohler, and 33-year-old Matthew Kaliszewski were riding that high water when they got into difficulty. Tolbert said they did many things right, including wearing their life jackets, but their trip still ended tragically. The ...More >>
  • Construction Underway on Many New Businesses in Millcreek

    Construction Underway on Many New Businesses in Millcreek

    Tuesday, July 29 2014 5:26 PM EDT2014-07-29 21:26:32 GMT
    It's been a busy summer for construction projects in Millcreek Township. Work is currently underway on many new commercial and retail establishments.More >>
    It's been a busy summer for construction projects in Millcreek Township. Work is currently underway on many new commercial and retail establishments.More >>
  • "Mummies" Take Stage at 8 Great Tuesdays

    "Mummies" Take Stage at 8 Great Tuesdays

    Tuesday, July 29 2014 10:46 PM EDT2014-07-30 02:46:38 GMT
    The skies stayed clear for another 8 Great Tuesdays concert, but what wasn't clear, was who exactly was on the stage.More >>
    The skies stayed clear for another 8 Great Tuesdays concert, but what wasn't clear, was who exactly was on the stage.More >>
  • Man Admits Robbing Three Financial Institutions in Two Weeks

    Man Admits Robbing Three Financial Institutions in Two Weeks

    Tuesday, July 29 2014 5:50 PM EDT2014-07-29 21:50:46 GMT
    Erie Police arrested a man Monday in connection with a bank robbery earlier that afternoon. But it's what the suspect told them that may close a pair of other cases as well.More >>
    Erie Police arrested a man Monday in connection with a bank robbery earlier that afternoon. But it's what the suspect told them that may close a pair of other cases as well.
    More >>
  • Man Ejected from Truck in Harborcreek Twp. Accident

    Man Ejected from Truck in Harborcreek Twp. Accident

    Monday, July 28 2014 6:32 PM EDT2014-07-28 22:32:32 GMT
    A man was ejected from his truck in a one-vehicle accident, late this afternoon.More >>
    A man was ejected from his truck in a one-vehicle accident, late this afternoon.More >>
  • Students Band Together To Solve Crime Cases

    Students Band Together To Solve Crime Cases

    Wednesday, July 30 2014 12:20 AM EDT2014-07-30 04:20:26 GMT
    From the outside, it’s a pleasant looking colonial building nestled on West 6th street.More >>
    From the outside, it’s a pleasant looking colonial building nestled on West 6th street.More >>
Powered by WorldNow
3514 State St. Erie, PA 16508
Newsroom: (814)454-8812
Toll Free: 1(800)454-8812
Business offices: (814)454-5201
WICU FCC Filing
WSEE FCC Filing
Share:
Share Stories
Submit your stories to our site!
Share Photos
Share your photos in our community galleries
Mobile:
Mobile Site
Be sure to stay constantly updated with the power of WICU12 and WSEE at your fingertips
Free Android App
Free iPhone App
Free iPad App
Storm Tracker App
Droid
iPhone
iPad
All content © Copyright 2000 - 2014 WorldNow and WICU. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service.
                   WICU/WSEE - 3514 State Street Erie, PA 16508 - (814) 454-5201 - info@wicu12.com