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(Finally) Day 44!

20 Jul

 

9 hour days, 5 days a week, 40 hour weeks,  10 weeks, totaling 400 hours worth of corporate fitness is complete! I finished up all my hours yesterday afternoon but had to come in today to organize some things for when I turn in my internship portfolio later this morning.

It’s bitter-sweet; no more 40 traffic when the threat of a mistingrain arises (sweet), staff and training meetings are a thing of the past (bitter), seeing the people I formed relationships with (very bitter), long days of shadowing office hours and fitness classes (sweet),  being on a schedule (bitter), impacting participants lives in a positive way through instructing and training (extremely bitter), and most importantly, leaving Raleigh (need I say how bitter?).

I’ve called Raleigh my second home for the last 4 years and it’s hard to grasp leaving and not returning in a couple of days or weeks. BUT. When one door closes, another one will open and I’m ecstatic to go home and be able to relax with my family for a little before I head up to Oakland Michigan to start another chapter in my life book!

I met some lovely ladies for sushi last night  and to say good-byesee you later. (It was BOGO so when in Rome right?) We went to town and were shocked when the waitress brought a sushi boat to our table for 3 women (4 when our 4th showed up). A SUSHI BOAT. Granted, it was the size of a pontoon boat and not the Titanic, but still.. *A side note-we ate ALL of the above, and more..4 more rolls. 😉

My parents left Pittsburgh at 4am this morning so their ETA is ~11:30am and they brought a guest with them. This little guy is making his first appearance in Raleigh! The plan is to pack up all my junk, head to Jasmin’s for lunch, then make the 1-way trip back to Pittsburgh.

 

Day 43

19 Jul

 

I did it!

Cycle & Stretch=complete! If you follow me on Instagram (keptyoufit), you’ve known that I’ve been planning this class forever with the numerous pictures of my playlists and what not..well this morning was show time! Up-and-adam at 5:15am to prepare breakfast and make a measly cup of coffee to perk me up- I was on the road by 5:45am.

Once I got into work, I made sure my NEW playlist worked; I got home last night to transfer all of my songs onto my iPod and realized the CD that I burned them to decided not to copy all of the songs. Great. I re-created a playlist with what I had in my library, tweaked a couple of songs, and felt even better about this playlist!

I had 5 people, which my supervisors told me was a normal amount for 6:30am (I tend to take low participation personal-a flaw). Here’s the workout: don’t hate. I’m not using the right cycling “lingo” but it makes sense to me and that’s all that matters 😉

  1. warm-up. good time (owl city & carly rae jepsen).
  2. rolling hill. somebody that I used to know (Avici remix). 3 turns up, 3 turns down, 3 turns up, 3 turns down.
  3. ups & downs. call me maybe (carly rae jepsen). up for 8 counts, down for 8 counts.
  4. standing climb. wild ones (florida feat. sia). increased every tempo change.
  5. sprints. lunar (david guetta feat. afrojack). increased speed every ~30 seconds. best song to sprint to, it builds energy into your legs and they just want to explode when it’s time to go!
  6. sprints (2 songs). part of me (katy perry) and marry the night (lady gaga).
  7. standing & hovers. good girl (carrie underwood). incorporated isolations in this track (only your lower body moves, very slowly).
  8. out of the seat climb. turn me on (nicki minaj)
  9. cool down. don’t hold your breath (nicole scherzinger).

This ~45 minutes of cycling was followed by 15 minutes of stretching. I felt SO confident about teaching this class because it was all me. My songs, my way, my pace. Call me greedy, selfish, egotistic, but I like teaching cycling way more than taking cycling simply for that reason- it’s MINE. Muhahahaaaa

Post-cycle & a marvelous stretch-sesh I may add, I got the urge to row? Yes, I just felt like I wanted to row, so I plopped myself down on the rower and completed 20 minutes. I switched my hands from a supinated to pronated grip every 5 minutes to work my upper body differently. It was cool.

Time to refuel!

OIAC with a less-than-ripe peach and cookie butter. The peach was actually perfect; not too soft that as I bit into the pieces I had juice running down my chin but hard enough to be edible..did I confuse anyone?

I had a coffee date with Liz!  I haven’t seen her in over a year so it was such a nice surprise that she happened to be driving through and called to catch-up. Miss ya!!

Two of the women I work with that were involved in the internship process took me out to lunch on campus today! It was very sweet of them and I’ll miss them very much :-/.

Equipment cleaning, slide board training, drinks, and sushi are what’s next! It’s my last night in Raleigh so I have lots of people to say bye see ya later to :-P.

 

Day 42

18 Jul

It’s sad when it gets to this point:

  • wake up at 6:15am
  • pack-up my kitchen
  • eat breakfast and pack my lunch/snacks for the day
  • out the door by 7:30am

And why you may ask? It’s nothing more than I.Don’t.Have.Cable.Or.Internet. I wouldn’t say I’m dependent on technology, but I’m a routine kinda girl; a typical day for me goes:

  • in the morning, wake up, shower, turn the morning news/GMA on while I beautify myself
  • watch the news/GMA as I prepare lunch and snacks, turn my laptop on to check emails and blogs
  • make breakfast, continue blog reading and facebooking
  • in the evening, I always watch E News because I simply need to know what important and life-changing things are going on in the world 😉
  • watch various shows; Monday’s-Diners, Drive-ins, & Dives (new episodes!) and the Bachelorette (guilty pleasure); Tuesday’s-Teen Mom (if I can stay up); Wednesday’s, Thursday’s, Friday’s are whatever catches my attention (Sex & The City never disappoints); Saturday’s and Sunday’s are random too with the exception of Extreme Makeover Weight Loss Edition.

So you see, not having cable or internet really puts a damper on my sched. I will be okay though, I know you’re so concerned :-P.

Body Sculpt & Balance went very well last night! I had 6 regulars so I tried to keep the workout challenging yet doable, focusing on balance and core stability as much as I could.

**Fitness instructors– do you ever feel when the class you’re teaching has a certain name (i.e. body sculpt and balance, back to core, guts and butts), you don’t want to teach to that format? I always struggle with this! I think I put too much pressure on making the exercises coincide with the name of the class that it becomes a daunting task rather than something I enjoy. I love to create new workouts and never do the same workout twice (may be similar but something’s changed) but when I need tailor the exercises to incorporate a component (i.e. balance, a BOSU, resistance bands), it becomes a duty. Classes like Total Body Sculpt, Group Strength, Boot Camp, etc. are always fun to teach because you’re not limited in what you can/cannot use. Maybe it’s just this particular environment I’m in with the internship, there are so many rules pertaining to each class that it almost takes the enjoyment out of it.

Back to BS&B, I did 2 exercises, back to back, three times through for the entire 60-minutes. Time flew!

  • reverse lunges into a front kick/ alternating biceps curls
  • stationary lunges into a rotating lateral raise/ triceps kickbacks
  • squats with knee lifts/ shoulder presses
  • dead lifts (single-leg)/ bent-over rows
  • inchworm push-ups/ plie squats with calf raises
  • chest flies/ glute bridge
  • side leg lifts/ inner thigh lifts
  • back extensions/ crunches

Yoga Challenge is my WOD! Off to plan my cycling class!


Yes I’m aware I spelled Linkin Park wrong.

Day 41

18 Jul

What a day!

But first, a recap of last night:

  • ran Lake Johnson 2 times! It ended up being about 7 miles (give or take) and boy was it brutal; I felt like a wool clothe was covering my mouth and nose the entire time.
  • picked up a package from Kathie who so thoughtfully left it as a “going away” present. A mug , card, and a picture of us!
  • sat in complete silence and ate dinner. I guess that’s what happens when you shut your cable and internet off before you move out! Good thing I have Hulu+ on my phone and a good book to read. If a neighb is reading this, would you be so kind to take the password off your wifi 🙂

Now to Tuesday..

This morning started bright and early; a morning run around the lake. It can’t get better than seeing the sunrise while doing an activity you love :), it sets the tone for my ENTIRE day! The only not-so-good part of the morning was putting off breakfast until I got to my internship; one of the coordinators took me to breakfast on campus which was very delicious and sweet of her! I forgot how good omelets are when someone else makes them; an egg-white omelet with veggies, turkey sausageeege (Scott Disick-style), and feta cheese with a side of fresh fruit!

I’ve been spending the last week sorting through CD’s and organizing them by BPM and, of course, I had to do it wrong, so I spent a majority of this morning reorganizing them.

I taught a Step demo to the employees as another final hoo-rah! It was a short 20-minute, 3-combo routine that I wanted to perform to see if I’ve improved since Step I.T. I think it’s safe to say that I’ve become one with the Step ;).

Lunch was something other than a sandwich! I’ve been on a huge salad kick lately because I’m trying to clean-out my refrigerator before the big move up North!

In the mix:

  • spinach
  • cannellini beans
  • cucumbers
  • tomatoes
  • red onion
  • cherries! I LOVE fruit in salads! A lot of people don’t and I’m not too certain why?
  • mozzarella cheese
  • balsamic vinegar
  • wheat thins. These were last-minute; after the step demo, I realized I didn’t have a whole grain so I through those into the mix.

I have the neatest salad container ever; it’s an ordinary oval bowl but the lid holds a fork AND a little cup for dressing! It fits about 2 tablespoons, which is the serving side for most dressings.

The rest of the afternoon will be spent resting up around the office before I teach Body Sculpt & Balance tonight at 5:30pm!

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17 Jul

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Day 40

16 Jul

It’s my last Monday both at the internship and in Raleigh! Time really does fly..

I spent pretty much the majority of the weekend with Kathie doing girl-y things; went to the zoo, watched the Twilight series, ate lots, and just hung out. It was relaxing and the perfect way to spend my last weekend in Raleigh!

 The Asheboro zoo was fun! We went once it opened and it seemed like all of the animals were still asleep though. The hype was around the baby giraffe that was born earlier in July; it was the first baby giraffe since 1996 that’s ever been born at this zoo! Although they hid both the mother and baby, both were reported to be doing very well; we were bummed we couldn’t see the baby but that just gives me an excuse to visit NC again :).

I have 2 more sessions with my client at State, one today and the last one tomorrow. It’s crazy to think we’ve been working together for almost 1.5 years! After training, I came straight to work to get started on the last assignments I need to turn in on Friday. I finished my internship portfolio  and can’t wait to turn it in Friday and be DONE!

I planned to run this morning, but decided to postpone it til later for two reasons: 1. it was still dark at 5:30am and I needed to be out of the house by then or I’d be rushed to leave by 7:45am and 2. it was 5:30am. I’m trying to get a couple runs around Lake Johnson before Friday! The park is so beautiful and I’m going to miss it tremendously.

This week in workouts:

  • Monday-run Lake Johnson (if the weather permits) or Body Pump
  • Tuesday-teach Body Sculpt & Balance & ran LJ!
  • Wednesday-Yoga Challenge
  • Thursday-teach Cycle!
  • Friday-Body Attack lite* or Body Pump. I’m not sure what the “lite” entails; I love the normal version of Attack and if this is a lower-impact format, I’ll for-go it and take Pump!

Have a marvelous Monday!

Day 39

13 Jul

 Where did the morning go? All I can remember is sitting in a chairlaying on my floor (more on this later) eating some oats, watching Good Morning America, blog/Twighlight reading, and waiting till it was time to leave for Body Pump. Next thing I knew, I’m at work running around like a mad woman! I’ll admit, I like it!

I’m in the process of packing up all my things and moving back to Pittsburgh 1 week from today; exciting and sad at the same time! I don’t need any furniture when I move to Oakland next month, so I’m selling as much as I can (read-everything), with the exception of my shoe chair of course. Yes, this beaut (mine’s red where the black is, reminiscent of a Louboutin 😉 ) will be making the 500+ mile trip home to Pitt; Chase said he’d like it 😉 totes kidding.  All this to say, if you’re in the Raleigh area and looking for furniture-I’m your girl!

After a quick stop at Starbucks for , I’ve been on the move since. We have the Yoga Garden program this afternoon which should be fun. I brought out my inner-child yesterday and cut up lots of shapes to use as markers. Basically, the kids decorate a pot and use it as their marker during the game; when they land on a flower, they perform that yoga pose. It’s actually a lot of fun to both watch and participate in! There are 2 sessions, one in the afternoon and one in the evening.

The rest of the afternoon was spent in the office and organizing CD’s. Have a happy weekend!

Day 38

13 Jul

Fact: I drink coffee way too fast.

Do any of you have a single-serving coffee maker? (Keurig, NesCafe, etc.?) I swear, they make a measly “cup” of coffee. Even if you were to go out for a cup of coffee, unless you ordered a smallyou wouldn’t get that small of a cup! As great as my Dolce Gusto is, I’m thinking I may go back to the good ol’ coffee pot; since I’m such the coffee connoisseur now, I like to enjoy a larger cup in the mornings and sometimes in the afternoons for a quick picker-upper. AND with the coffee I don’t drink, I’d freeze it in ice cube trays to make iced coffee for later in the day!

Creative, eh? I’d love to take credit for this idea, but someone beat me to the punch! It’s piqued my interest on Pinterest for a while; some peeps be sooo creative.

Today was extremely busy; I had a client at State’s gym, sat in pointless traffic, ran through another “mock” wellness profile, worked on the internship portfolio, shadowed the office, and taught Body Sculpt!

The 4:30pm Body Sculpt is always a fun crowd; they’re a smaller group and regulars of the class, so you can get creative with the exercises and formats and use lots of equipment (happy-KT). I chose to do 4 circuits consisting of lower body, upper body, and core:

  • Circuit 1: Ball-wall squats, Ball-wall plie squats, Ball-wall alternating lunges. I had them face the ball and press into it as they completed the lunges (engages your upper body slightly and forces you to keep your chest open and shoulders back).
  • Circuit 2: Push-ups, Chest flies, Bent-over rows, Reverse flies.
  • Circuit 3: Military press, Wide-angle biceps curls, Triceps kickbacks, Calf raises (all on the stability ball).
  • Circuit 4: Hamstring curls, Glute bridges, Back extensions, Jack knives.

All-in-all, great class!

I have a girlfriend-date with Kathie to see..!!!

Day 37

11 Jul

Hump Day!

I slept SO good last night! I’m hoping it’s because the stress of my presentation was finally lifted off my shoulders. I never feel stressed as I’m going through stressful situations, but realize after it’s over with how much more at ease I am. Why can’t my body just tell me-You Are Stressed, Beware. Then I wouldn’t have to think 10 other different things are wrong with me! I even presented in one of my slides that “Stress isn’t a thing, rather a reaction to a thing you’re dealing with.” 

Body Sculpt & Balance went well! I had 10 regulars of the class so they all knew what to expect from the body sculpting aspect, but the balance aspect was all new! Duh-duh-duh. I designed the workout in a way that every exercise completed had an extra “component” to it. Whether it was a squat with a knee lift and hold, a lunge with a twist, a triceps extension with leg abductions, or walk-out push-ups on the stability ball, all moves required balance, coordination, stability, and awareness. I even went as far as telling them to close both eyes by then end of the class! T-t-t-tough. A women who attended my Basic Body Sculpt class on Monday requested the “exercise that looks like a dog peeing and unlady-like”..ahh, the infamous Fire Hydrants. Did I forget to mention that all shame needs to be left at the door when I’m teaching? 😛

I took my first ever Double Step class today! It was fun but it could be a hazard. We angled the steps in a ^ position and did the same steps that you would do with 1 step, but added another to the mix.

Busy afternoon! Office work, organizing, trip to Target, PT client, meeting, and sushi!!

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11 Jul

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