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Super “Foods” Bowl

30 Jan

Happy Wellness Wednesday!

The Super Bowl is right around the corner; since my team isn’t in it, I’m really watching it because it’s a sport on TV, for the commercials, and the half-time show. Oh..and the food too.

Just because it’s a SUPER bowl, doesn’t mean you can SUPER size your eats! Here are some tips and a few recipes to enjoy while you’re watching the game..Mini Bowl style.

  • don’t go to a party hungry! we often think if we don’t eat beforehand, we can “save” some room and indulge when we get there. keep eating throughout the morning so you arrive to the party content rather than famished.
  • taste everything. a little dip, 1-2 wings, dixie-size cup of chili, sprinkle of cheese, veggies, and a dessert; because you didn’t come famished, allowing yourself a little taste of everything should satisfy you.

Sweet & Spicy Nuts:

  • 1 1/2 cup nuts (any!)
  • 1/2 cup maple syrup
  • 1T. butter
  • 1T. ground cinnamon
  • 1T. chili powder
  • salt to taste (optional)
  1. preheat oven to 350degrees. line a baking sheet with spray and bake nuts for ~10 minutes.
  2. heat 1/2 cup maple syrup in a saucepan, stirring constantly. bring to a low boil.
  3. remove from heat and add 1T. of butter, stir.
  4. add nuts. let cool.
  5. combine cinnamon and chili powder in a bowl.
  6. remove nuts from maple syrup mixture with a slotted spoon into the cinnamon mixture.
  7. spread coated nuts out on a baking sheet. store in an airtight container.
  • pre-game warm-up. exercise before the party! you won’t feel as guilty about indulging in the party foods if you move a little more. try this:

super_bowl_workout2(source)

Is your team in the Super Bowl? What are you fave eats for a Super Bowl party?

You Want Me To Do HOW Many Burpees?!

16 Jan

True statement from a BLAST participant!

The BLAST program picked right back up last Monday and I finally got around to doing the workout. I’m a BIG believer in never putting a client/participant/friend through a workout that I’ve never done before, but the other trainer designed the workout so I knew it was doable.

We incorporated AMRAP (as many rounds as possible) last session and the participants actually liked it (gasp)! It was challenging enough for their respective fitness levels; they didn’t have to worry about staying on beat or keeping up with the others. And trust me, when they say they like something, we do our best to incorporate it differently ever session!

But..this session..they (AND ME) have to do 30 burpees! 30 BURPEES? HAVE YOU EVER DONE 30 BURPEES? Consecutively. Not 5 here, another exercise, 5 more, another exercise, and so-on.

One after the other after the other after the other..until you hit 30. That’s tough. Hard. But believe it or not, doable! Now I’m not saying no one can rest (quickly) then get right back to it, but it’s such a huge accomplishment when you reach 30!

So I challenge you..

30 burpees. Consecutively. In under 2 minutes.

Ready? Go!

A Workout Fit for a Dorm Room

11 Jan

I’m usually disciplined when it comes to early morning workouts; there’s rarely a time when I skip because I’m being lazy. Other than listening to my body or taking a rest day, morning workouts are a routine-thing. There’s only one circumstance when I make all the excuses in the world not to go to the gym..rain.

The sound of rain hitting the pavement, the sloshing-around from cars’ tires, and the mere thought of walking in it gives me the chills. Over dramatic? Probably. Hey, that’s me. But instead of foregoing my workout all together, I turned my frown upside-down and decided to do my planned workout right in my room!

I live on campus at Oakland, in one of the apartments, so I have my own room and a pretty legit space.

Small space gym

While pinning last night, I came across a workout from You+Me=Fit that combined my two fave things, strength and cardio! I adapted it to fit the space I was working with and here’s what it looked like:

PicMonkey CollageIf you live in an actual dorm room, switch the stair running for sprints down the hallway (you’re prob. the only crazy up!) or high knees if your building doesn’t have stairs. Good thing my roommate wasn’t home, I think I live in the squeakiest apartment known-to-man.

CI did a presentation yesterday for an Honors Society group about the Benefits of Exercising and Eating Healthy on Campus; if you’re interested, check it out!

Have a great weekend!

Let’s Play a Game

15 Dec

Happy weekend!

After teaching 2 group fitness classes back to back..

Blue equipmentA girl’s gotta have a little fun with it! I purposely used all blue equipment; BOSU, the resistance tube that’s equivalent of using 7 pounds of force, and an  (un-pictured) pair of 7lb. dumbbells that were obvi blue. Up first-Abs, Glutes, and Thighs..and the LAST one of the semester! We went through a circuit for the first half of the class:

  • BOSU lateral hopovers
  • dumbbell wood choppers
  • resistance tube lateral walks
  • BOSU glute bridges (double and single legs)
  • BOSU decline planks

After, we played what I call a “game”*. I had each participant flip a coin; whether it landed on heads or tails, it corresponded to an exercise. We only got through 1 round of it, but it was a change-up from my norm group fitness class of me doing all of the work! I always try to do something “fun“* on the last class and involve the participants when deciding what workouts/exercises to do. It gives the participants a chance to run the class (so to speak) and show-off what they learned throughout the semester. MY group fitness classes aren’t just about getting a workout in, but taking what we do in the class and using it in your OWN workouts, with amazing form and variations so no workout is the same.

*I put these choice words in quotations because apparently what I think is a game and fun, the participants think otherwise! (cough-Stephanie-cough) ;).

Next up-cycle! I was subbing for another instructor because usually, I do not do back to back classes. It’s too much! I give those who do it regularly lots of credit. For me, I must have balance when it comes to teaching; too much burns me out and I start to dread it. ALL fitness is a PASSION of mine, not an everyday thing..moderation :).

Three people plus me for an hour-long class. I’m used to teaching my lunchtime  40-minute class; an extra 20 minutes allowed me to add in more climbs, sprints, and jumps! FYI-Kelly Clarkson’s new song, Catch My Breath, is the perfect song for jumps!

Wunderunders after cycleTo finish..my blue crops.

Oh yes I did.

All Planks

12 Dec

Clear 10 give or take minutes out of your study time, work day, running errands-whatever excuse you use to get out of exercising! This workout focuses on your core but you’ll definitely be feeling it throughout your arms and legs.

10-minute give or take Planks:

  • 30-second straight-arm plank
  • 20 up/down planks (alternate arms)
  • 20 side plank leg lifts (hold side plank, lift top leg)
  • 30-second elbow plank
  • 20 side plank leg lifts (opposite leg)
  • 30-second elbow plank
  • 20 side plank hip drops (right)
  • 30-second elbow plank
  • 20 side plank hip drops (left)
  • 30-second elbow plank
  • 20 oblique plank crunches (knee outside to elbow) (alternate)
  • 30-second elbow plank
  • 20 across-body plank crunches (knee underneath to opposite elbow) (alternate)
  • 30-second elbow plank
  • 20 plank crunches (knee to center) (alternate)

Happy Workout Wednesday and 12-12-12!!

WOD Asana

11 Dec

What happens when you combine Crossfit and yoga?

WOD Asana!

Sunday morning started bright and early with an hour and a half combination workout; half Crossfit, half yoga. Rochester, Auburn Hills, Royal Oak and the surrounding communities have a large-ish Crossfit population with boxes everywhere. We headed to New Species Crossfit in Royal Oak; one of the assistant managers and educators trains there and both were leading us through the Crossfit portion.

New SpeciesWe started with a timed-5 minute warm up of 15 seconds each:

  • jumping jacks
  • “air” squats
  • mountain climbers
  • hollow rock

After that..duh-duh-duh.

12-minutes:

7 burpees

14 tuck jumps

7 candlesticks

The burpees were different from the ones I usually do; they had us come all the way to the ground, then almost peel ourselves off to come to standing, clapping overhead. When I do them, I either perform a push-up or hold a plank, then jump my feet back in and jump up. The Crossfit burpees were more challenging since pushing up from the ground is the hardest part-NO MOMENTUM.

Burpees have 6 movements:

  1. hands to the ground
  2. walking or jumping feet back to plank
  3. push-up, hold plank, or drop completely on the floor
  4. pushing up from the ground to a full extension
  5. walking or jumping feet back in to a squat
  6. standing/jumping up or clapping arms overhead

Another reason they’re so challenging? Think about the amount of mass (your entire body weight) you move over a distance (your full height plus the height of your vertical jump); transitioning from a squat to plank to squat to a vertical jump requires tons of muscles and lots of energy. Breaking a burpee down makes us quickly realize why burpees are a functional exercise and calorie/fat burner! Please add them to your workouts; yes, they’re hard and test every aspect of you but there are SO many variations to make them easier/harder!

How do you burpee?

Strength Circuits

7 Dec

A couple of Thursday’s ago, another instructor and I switched classes; I got to teach both her Core & More and Strength Circuits, while she taught my Abs, Glutes, and Thighs class later in the afternoon. That’s one of the perks about being able to teach it all; having the opportunity to teach another format to new participants! They say variety is the spice of life..no? 🙂

Because it’s a 40 minute class, I wanted to give them the biggest bang for their buck…SUPERSETS! The idea behind supersets is to move from exercise to exercise, with little to NO rest in between. It allows one muscle group to rest while another muscle group works, thus constantly working throughout the entire set.

PicMonkey CollageSupersets are a great way to push through a plateau; our bodies are smart machines, they recognize when we’re doing the same workout(s) over and over again. This not only stops producing results, but also takes a toll on our motivation.

This way of working out can work with cardio exercises too; performing back to back bursts of cardio exercises takes little to no room, equipment, and can be done in under 10-15-20 minutes; perfect for travelers!

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I got the BEST news today..

a4c7c4e4408e11e2900e22000a1f96c7_7Presenting at NIRSA Student Lead-on in Chicago in January!! Cannot wait!