Improve Your Flexibility and Energize Your Body!

Stretching is a hotly debated topic in the fitness industry, but most people agree that stretching after an exercise bout is a positive way to wind down and recover. 

And some studies show that flexibility training is an essential part of a healthy fitness routine.
To improve flexibility through static stretching:
1. Warm up your body either with a full workout or with 5-10 minutes if light cardio
2. Stretch to the point of mild discomfort, not to pain 
3. Hold each pose for about 30 seconds
4. Repeat each stretch 2-4 times
Stretching should be done at least 2-3 times per week, but much greater gains are achieved through daily stretching.
Below is a simple list of starter stretches. 



Healthy Holiday Tips!


We know it is hard to "outexercise" poor eating habits, so it is good to employee some tricks to help keep on track. 

Here is a fun infographic from the Cleveland Clinic with tips like: "Never go to a party hungry" and "focus on socializing, not food."



The Duke Fitness Team wishes you a safe, happy and healthy holiday season!

Join OA for an AMAZING Winter Break Trip



Need a A Little Adventure this Holiday Season?
Spend your winter break with the Rec and PE Outdoor Adventures team canoeing along the Colorado River or celebrate New Year’s eve atop a mountain resort skiing and snowboarding in Snowshoe, WV.

Canoeing the Colorado

Dates: December 15th - 19th

Price: $395 (does not include airfare to Las Vegas)

Join us as we paddle along the border of Nevada and Arizona. We'll paddle on the Colorado River all the way up to the Hoover Dam, camping along the way!

Trip fee includes food while on the trip, transportation to and from the river, equipment and access fees.



Skiing and Snowboarding West Virginia

Dates: December 31st - January 4th

Price: $575

Celebrate New Year's Eve with Outdoor Adventures atop a beautiful mountain resort on Snowshoe Mountain. We'll spend our days skiing and snowboarding the infamous runs and then cozy up in our massive mountain home. Trip fee includes transportation, food while on the trip, lift tickets and lodging.



Resgistration deadline extended to 12/10!
If you have any questions please contact Chris

Try Small Group Pilates on Equipment this Spring!

Pilates Crystal cutNEW in 2015! Small Group Pilates Classes with Crystal
Enjoy small group Pilates on Equipment at less than half the cost of a private session!
Two class times:
7 AM Monday/Wednesday starting Weds 1/21 thru 2/23
or
6 PM Monday/ Thursday starting 1/26 thru 2/26

10 sessions, 5 weeks, $250

Small group of 3-4 people in the Mind/Body Studio at Brodie

If you have a small group of 3-4 of your own, we can make a class just for you!
 
Contact Mary Ann at mdobbins@duaa.duke.edu to register for either class.
Hurry space is limited!

December's Exercise of the Month

Plank with Triceps Kickback is December's Exercise of the Month
Master trainer Sheri Branson notes that this combo exercise is a nice twist on both the classic plank and triceps kickback. 

1. To complete the exercise, start in a hand plank position with grounded hand just inside your shoulder.


 
2. Staying in a neutral plank position, lift the dumbbell while locking your upper arm to the outside of your rib cage. 

3. Then kick the dumbbell back until  your working  arm is straight. 
You will be moving from the elbow, not the shoulder.

Complete 8-15 reps on each side.


Notes: 
  - Your obliques should be firing to keep you from rolling to one side
  - Keep your shoulder and upper arm immobile throughout the kickback

Sheri's Expert Trainer tip:


Keep shoulders squared off to floor by tightening your glutes and your abs.
 


Second Annual Duke COMBINE 11/8

Congratualtions to all the competitors in this year's Duke COMBINE!


 


Winners were chosen from six categories:
Male Undergraduate – John Lindley
Female Undergraduate – Leah Ling
Male Graduate  – Sidney McLaurin
Female Graduate – Allie McClure
Male Employee (spouse) – Kevin McLeod
Female Employee – Lisa Wright

Come to the 2nd Annual Duke COMBINE Saturday, Nov 8th

The Duke COMBINE is tomorrow, 11/8 at 10 AM in Wilson Rec. 
Come on out and participate in or at least watch Dukies tackle five of the tests future NFL draftees take on each spring.

Best Wishes to all of our participants!!!

Exercise of the Month of November



Cross-back Lunge
This glute focused lunge is November's Exercise of the Month.

1. Stand with your feet close together and the medicine ball in front of you.



 


2. Step one foot behind the standing leg. Drive your body down toward the floor bending both knees.

3. Step back up raising the back bent leg and repeat on the other side.


This is a great exercise to isolate the glutes and work on your balance. You can perform this exercise for a set number if repetitions or in a set amount of time. Remember to do one side at a time.


Kerri's Expert Trainer Tip: make sure your front bent knee does not track out beyond your front toe.


 

Prep for the DUKE COMBINE - Training Tips


Cone Drill: This short shuttle test is known as the 5-10-5 drill. You will start in the three-point stance, explode out 5 yards to your right, touch the cone, go back 10 yards to your left, left hand touches the cone, pivot, and run 5 more yards to finish. If you prefer, you can do this test in the reverse direction, starting left. You will be offered up to three attempts at your best time.
Check out this video for Jeremiah's 5-10-5 drill training tips! 

Vertical Leap:  You will be tested based on your highest leap from standing (there is no running start). You will have only three attempts at the vertical leap.
Check out this video for Jeremiah's vertical training tips! 

40 Yard Dash: You will be offered two attempts at your best time.
Check out this video for Jeremiah's sprint training tips! 

Standing Broad Jump: From a standing position you will jump out as far as possible. If your tail or hand falls behind you, you will be marked at the spot where it touches the ground. You will be given three opportunities to do the broad jump.
Check out this video for Jeremiah's broad jump training tips! 


Bench Press: We will determine your one rep maximum based on your ability to perform 1-10 reps at one of three weights. For men those weights are 135#, 225# or 275#. For the women the weights are 65#, 95# and 135#.
If you can do more than 10 reps, you MUST go to the higher weight and perform the test again.
Check out this video for Jeremiah's bench press training tips!