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BHAG’s in Detroit

17 May

TGIF! ūüôā

Today started with a brisk, 5.75 mile run around Oakland U’s campus! I absolutely LOVE using the MapMyRun website; it’s a useful tool for the direction-challenged runners. I change my settings to satellite so I have a clear picture of my running route. If you use the app, friend me!

I did something extremely bold and audacious yesterday..
Detroit marathon
Who am I!? I remember the Pittsburgh Marathon in 2010; it poured, my iPod broke, and there was a bomb threat at mile 26. What in the world is making me want to do it again?!

YOLO.

Why not? I don’t know where I’m going to be come April 2014 and I may never get the chance to run a race in Detroit again. Here goes nothing :). Any Michiganders want to train??

Have a great weekend!

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!

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 ūüôā

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¬†¬Ľ 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 ‚Äď 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! ‚Äď 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!

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.