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Not-So-Monotonous Cardio Workout

8 Jan

The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.

Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!

This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:

  • Monday’s 9-2pm
  • Tuesday’s 6-1pm
  • Wednesday’s 6-1pm
  • Thursday’s 6-1pm
  • Friday’s TBA

Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.

This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.

Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:

20-Minute Elliptical:

  • 0-10:00 @ Resistance 7
  • 10-12:30 @ Resistance 9
  • 12:30-15:00 @ Resistance 10
  • 15:00-20 @ Resistance 7

10-Minute Treadmill:

  • 0-5:00 @ Speed 7, Incline 1
  • 5:00-10:00 @ Speed 4.2, Incline 8

7:30-Minute Plyometrics:

  • 1:00 Burpees
  • 2:00 Jumping Jacks
  • 3:00 Mountain Climbers
  • 4:00 Speed Skaters
  • 5:00 Jump Squats
  • 5:30 Burpees
  • 6:00 Jumping Jacks
  • 6:30 Mountain Climbers
  • 7:00 Speed Skaters
  • 7:30 Jump Squats

Stay happy 🙂

New Year, New Rear with Active Vixens

4 Jan

TGIF TGIF TGIF..cue in the saxophone and Katy Perry.

Today is a GREAT day, not only because it’s Friday, but also because I received amazing news last night! Thanks to Meagan, the founder of and mastermind behind Active Vixen, a community created for athletic women to share workouts, stories, and outfits with one another, has chosen to feature me on her blog! I’m deeply honored to be a part of something that, I too, believe in; sweating in our respective communities and reaching greatness.

 Home » Featured Vixens

Meet Katie!

Featured Vixen - Katie!Hobbies: Exercising, cooking/baking, shopping, crosswords, traveling/exploring, blogging

Name: Katie Age: 22 From: Rochester, MI3 Words that Describe You: Passionate, Innovative, Determined We love passion!How do you stay active? Running, teaching and taking group fitness, personal training clients, yoga, CrossFit: anything to support my community! Darn, girl – you do it all!What do you do for you? Eat well, rest, spend time with family and friend who support me, shop, cook and love lifeKatie, we are so impressed.  You do so much for a 22 year old.  Keep up the great work and continue to share you passion with others! – AV
Sharing my passion for fitness and meeting others with like-minded passions is so powerful; reaching out and connecting with individuals who strive for greatness everyday is a blessing to me! Thank you Active Vixen!
In honor of both the New Year and my amaze news..I’ve got a doozy of a workout for you! It’s a treadmill walking and running workout with steep inclines, surely steep enough to get those rears in gear ;). Thank you Courtney for being an inspiration to this workout!
Time MPH Incline
0-5:00 4 1%
5:00-10:00 7 2%
10:00-12:00 4.5 2%
12:00-14:00 4.2 8%
14:00-16:00 4 10%
16:00-18:00 4.2 8%
18:00-20:00 4.5 2%
20:00-22:00 4.2 8%
22:00-24:00 4 10%
24:00-26:00 4.2 8%
26:00-28:00 4.5 2%
28:00-33:00 7-8.0 2%
33:00-40:00 4 1%
As always, both the speed and the inclines are there as a reference; everyone is at a different stage in their fitness levels, it’s YOUR workout, workout for your level!

Have a great weekend!

Do This To Get Looks At The Gym

9 Aug

Well hello football friends! Who’s excited about the season starting tonight?! Okay- it’s only the preseason but is football; it means the real season starts soon which indicates fall is right around the corner! Scarfs, UGGs, and pumpkin lattes oh my!

Back to reality.

Thank you for all of your kind words on my last post; reading your thoughtful responses on how you too are dealing with balancing life reassures me I’m not in this alone! I can learn from each and everyone one of you, keep them coming :).

Vertical BOSU Lunges.

Simply line 2 BOSU’s up, the behind one slightly to the right of the front one (hip-width apart) and stand on top. Lunge away!

This is NOT an easy exercise! You’re on unstable surfaces so your core has to work overtime, balance is an issue or two, coordination, strength, and the observers around you who are mad they didn’t come up with an exercise this cool and functional are factors too. Beginners could hold onto a wall or bar to the side of the front BOSU.

The rest of the circuit: 3X-15 reps.

  • jump squats
  • plie squats
  • jump lunges
  • vertical BOSU lunges
  • deadlifts
  • “t” push-ups
  • triceps dips
  • pull-ups/chin-ups

It’s Here!

11 May

NC State Class of 2012

The day has finally come! My parents are on their way down now along with my brother, Chase, and my gramma. I could not be happier!! I love it when my family comes to Raleigh; I can show them everything I talk about; they can finally put a name to a face or place.

This morning I scrubbed my apartment clean from top to bottom; there’s really nothing like a clean apartment, especially when family is coming to visit. Post cleaning, breakfast in a bowl of muesli with a sliced banana and Trader Joe’s cookie butter. Has anyone tried their cookie butter? Warning: Your taste buds will explode. It has the consistency of natural-hardy peanut butter without the runs and a hint of toasted graham cracker..unbelievably good! It was my first experience putting nut butter atop muesli; usually I incorporate a healthy fat in the form of toasted almonds, flax or pumpkin seeds, but the nut butter added creaminess and I stayed satiated much longer than before. Must do more often!

 A coffee date followed at Bruegger’s with a small hazelnut coffee and skim milk; who knew Bruegger’s doesn’t make lattes or have syrup? Being a latte-addict, I was quite bummed. But I improvised and, although it was no latte, it worked.

I headed straight to the gym to get a sweat-sesh in before today’s festivities; 30 minute HIIT on the elliptical followed by a halved-version of Ripped and Chiseled. I didn’t realize how winded the intervals made me until halfway through the weights but I wanted to get a strength workout in one way or another; instead of completing rep for rep, I halved all of the exercises; the workout flew by!

Once my family gets here, we’re heading to SAS to tour the facility! Resting up tonight for the BIG DAY tomorrow!!

Endurance Run

21 Feb

Good Morning!

Today’s going to be a GREAT day! Packed schedule; workout, training, teaching, training, assessment, class, teaching, teaching, and finally home for a Thai-inspired dinner! When I know I’ll be running around likeachickenwithitsheadcutoff all day, I really like to begin the craziness with a sweat session; it puts me in a better mood, gives me more energy, and I’ve taken care of myself which is extremely important. I think people neglect to put themselves first when they have a busy schedule; I don’t feel it’s being selfish, rather, it’s self-investing in a healthier and happier state of mind :).

Another treadmill workout for the books! As much as I’d rather run outside, running on the treadmill is a great way to incorporate speed training into my routines, especially for some upcoming races! When running outside, the scenery, listening to music, nature, and maintaining a consistent pace are precedent over speed and intensity; on the treadmill, a steady pace is way too boring so opting for intervals where the speed and/or incline are constantly changing makes the session fly by.

  • 0-5 mins. warm-up (6.0-6.5 mph)
  • 5-8 mins. 7.0 mph
  • 8-9 mins. 8.0 mph
  • 9-12 mins. 7.5 mph
  • 12-13 mins.  8.5 mph
  • 13-16 mins. 7.2 mph
  • 16-17 mins. 8.8 mph
  • 17-20 mins. 7.6 mph
  • 20-23 mins. 7.8 mph
  • 23-24 mins. 8.8 mph
  • 24-27 mins. 7.5 mph
  • 27-30 mins. 7.2 mph
  • 30-31 mins. 8.0 mph
  • 31-34 mins. 7.6 mph
  • 34-35 mins. 8.2 mph
  • 35-40 mins. 7.0 mph

Only a couple more days left in February-where does time go?!


30 Seconds=>5 Miles

15 Feb

Happy Hump Day! We’re already half-way through February-where does time go?!

So much stuff happening this month- Fitness Expo presentation(s), NIRSA Conference presentation, work, homework, eatingbreathingsleepingworkingout blah, blah, blah. Taking one day at a time and enjoying every second of it though!

Here’s another treadmill session to log those Miles 4 Kay:

  • Warm-up ~ 5 minutes
  • 30 sec. @ 7.0
  • 30 sec. @ 8.0
  • 30 sec. @ 7.5
  • 30 sec. @ 8.5
  • 30 sec. @ 8.0
  • 30 sec. @ 9.0
  • 30 sec. @ 8.5
  • 30 sec. @ 9.5
  • 30 sec. @ 9.0
  • 30 sec. @ 10.0
  • 30 sec. @ 9.5—->repeat 5X
  • cool-down until you reach 5 miles

Have a great day!

Starbucks has Magic

12 Feb

I don’t know what Starbucks does to me but when I need to get work done, I simply drive myself to Starbucks, order a skinny caramel grande extra-extraextra hot, no foam and filled to the top latte, plug my computer in and get to workin’! 2 weeks left until Team FITNasty ventures to Virginia Tech for the 2012 Fitness Expo! I’ve put the finishing touches on my presentation and I owe it all to Starbucks (I’m sure the extraextra shot of espresso had nothing to do with my success ;))

I slept in till 9am which is unheard for me; usually my internal alarm clock has me up and moving at my prime-time7:30am on the weekends (so nice of her :))! I enjoyed the extra sleep after the past 2 nights of out with friends 

  (buh-bye bangs)

and a Sweetheart Ball with Bobby!

A long-ish run was on the menu today; it’s chilly but the sun made up for it! Do you use to Nike Plus app? I’ve used it for at least 4 years and now matter how many times I recalibrate it, it’s never accurate! I’ve known this but still continue to use it; it’s a great tool to keep track of my runs.

Thank goodness for my Garmin! 9.4405 miles in 1:17..not too shabby ;). Have a fabulous Sunday night watching the Grammy Awards!

5X Tabata

10 Feb

Working out first thing in the morning on a Friday is the best decision ever made! It starts the weekend off on a healthy note, you don’t have to worry about it later in the day (especially after a long work week), and you’ll have plenty of energy for your Friday night festivities! Plus, it’s been shown that those who exercise earlier in the day make smarter food and/or drink choices at night..just sayin’ :).

It’s not like me to come to the gym early in the morning without a workout planned; I always stress to my clients and group-ex participants to never enter the gym without some type of plan practice what I preach.! Luckily, while waiting for the bus I went on Facebook only to find a Tabata workout staring back at me! Thanks to Lindsay, with a few adjustments to her workout, I was all set and ready to glistensweat!

Repeat the following 5 rounds of 4 exercises, 2 times through (equalling 8) for a complete tabata workout! Remember, proper form and safety cues!

Tabata 1:

  • burpees
  • sideways shuffles
  • jump squats
  • jumping jacks

Tabata 2:

  • medicine ball toe-taps
  • medicine ball squat toss
  • mountain climbers
  • alternating jump squats

Tabata 3:

  • high knees
  • push-ups
  • medicine ball hop-overs
  • “square” jumps (imagine a square is drawn, jump to each corner)

Tabata 4:

  • jump rope (with a real rope)
  • bench jumps
  • speed skaters
  • wall taps (stand in front of a wall, jump and reach as high as you can)

Tabata 5:

  • plank jacks
  • in & outs
  • russian twists
  • bicycles

A total body workout that incorporates cardio and strength done in less than 30 minutes? YES PA-LEASE!

Have a great weekend!! If you’re looking for fitness certifications-check out IFTA!

One, Two, Three

7 Feb

Good morning! Today is going to be a great day (minus the fact that I have an essay test today and another test Thursday); it began with an interval workout, trained a client and will be non-stop work and school untill 4pm tonight!

In my efforts to provide you with tons of workouts to complete on the pink treadmills to raise money for Miles 4 Kay, I’ve created another one to add to the list:

  • warm-up ~5 minutes
  • 1 min. @ 8.0 mph
  • 1 min. @ 7.0 mph
  • 2 mins. @ 8.0 mph
  • 2 mins @ 7.0
  • 3 mins. @ 8.0
  • 3 mins. @ 7.0   ^repeat 3X
  • 3 mins. @ 8.5
  • 2 mins. @ 6.5
  • 2 mins @ 6.2
  • cool down

But don’t stop if you’re not at a mile (i.e. 5.43 or 6.88)! Keep running until you reach one (6.0 or 7.0). Remember, every mile logged on the pink treadmills raises $.10!

Happy Running!!


1-Minute Changers Treadmill Style

31 Jan

Nothing like a heart-pumping morning treadmill session to start your day! This is a longer workout; great for building endurance and working on sustaining faster speeds for a longer period of time..BUT, it will push you! There were many times during the workout that I wanted to stop and take a break, but I kept on going and felt great!

This is a take on a previous workout, but much more challenging! If you’re a beginner, trying walking through it first, then alternate walking and jogging, then when you’re a pro-run!

  • 5 minute warm-up 6.0-6.5 mph
  • 1 minute @ 6.5
  • 1 minute @ 6.6
  • 1 minute @ 6.7
  • 1 minute @ 6.8
  • 1 minute @  6.9..continue until you reach 9.0 mph. (it’s YOUR workout-do what challenges you)
  • walk ~3-5 minutes @ 4.0
  • 1 minute @ 9.0
  • 1 minute @ 8.8
  • 1 minute @ 8.6
  • 1 minute @ 8.4
  • 1 minute @ 8.2
  • 1 minute @ 8.0
  • 1 minute @ 7.8..continue decreasing by 2 until you reach 6.6