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Tips From The Trainer / Nutrition And Fitness Competition

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The Tampa Tribune

Published: October 4, 2007

Certified personal trainer Erin Connor has five years of experience as a national physique fitness competitor. Her last contest, where she placed first and third, was in September.

She's also a wellness consultant and develops exercise programs and motivating techniques to helps clients achieve their personal wellness goals. She focuses on nutrition and consulting on fitness competitions.

Always remember it's important to work hard, Connor says, but more importantly to listen to your body. If the exercise hurts, don't do it. She advocates small-portioned meals, lots of water and a balance of nutrients. Yo-yo dieting is a no-no.

When she's not with her 30 clients, Connor, 38, enjoys yoga, bike riding and hanging out at the beach.

Here's a great total-body workout that focuses on developing upper-back strength and hip stability. You'll also hit the back, shoulders, biceps, abs, glutes, quads and hamstrings. Grab a flat bench and get rowing.

EXERCISE: SINGLE LEG ROW

1. Stand with a bench a few feet behind you, grasping dumbbells in each hand. Reach your left leg back and rest your toes on the bench. Make sure your right foot is flat on the floor. Your body should form a "T." The dumbbells should be hanging near your knees.

2. Slowly row both dumbbells toward your shoulders and lower. Repeat with the opposite leg.

Connor recommends two to three sets of 15 repetitions.

Beginners should skip the bench and keep your back leg on the ground in a lunge position. Use one dumbbell and row with one arm at a time. The more weight you row, the harder you'll be working.

Need help learning the steps to this exercise? Follow along with a video of personal fitness trainer Erin Connor demonstrating the single leg row at TBO.com, Keyword: Trainer.

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