Tag Archives: Campus Recreation

Look Who’s Back, Back, Back

9 May

Katie’s Back! (to the tune of Eminem..)

Hello hello!

It’s been so long. Too long, since I’ve posted last. SO much has happened I don’t even know where to start!

Crazy to look back and reflect on where I was one year ago;

I’ve had the opportunity to do so much in one year; meeting new people, living in a new city, going to grad school, completing a graduate assistantship, working part-time, and trying to keep everything balanced. And those are the things that just standout!

I’m happy to share that I’ve successfully completed my first year as a full-time graduate student! It wasn’t easy; juggling a full-time course load, a graduate assistantship, a part-time job, and maintaining somewhat of a social life definitely took its toll one or two or three or four times. But I wouldn’t have had it any other way! These past 8 months have been eye-opening, both professionally and personally, and I’m not mad at the person I’m becoming.

The classes I took in the Winter 2013 semester were my favorite to date; Leadership Theory and Development and Instructional Design. The leadership theory class looked at different traits of leaders, qualities leaders possess, and characteristics of each leadership theory. Our final project was to complete an assessment on another classmate; we were paired with someone we didn’t know well and asked various personal and behavioral questions. Bases on their answers of the questions, we assigned 4 assessment tests they had to take and turn back in. Once we had the results, we broke down each test based on our research of each theory and discussed their areas of strength and areas where there can be improvement, recommendations, and feedback. It was an awesome assignment (who am I?)! The thought of having someone who doesn’t know you assess you is kind of scary at first, but they have no opinions coming into it which makes it a real conversation.

One of our projects in Instructional Design was to create a “How To” manual; I chose to create a “How To” manual for my part-time job which showed educators how to create a product notification email. I plan on printing the manual out and sharing it with the company! Whether or not we can use it, I put so much time and effort into creating it and want to show it off! The manual includes a task analysis of step-by-step procedures and a prototype that has 3 parts: an educator guide, guide for key leader, and key leader guide, that breaks down each step of the process into SAY, DEMONSTRATE, PRACTICE, FEEDBACK, and so-on. Did I mention how much time I spent on this?

Looking ahead, I plan on blogging regularly with workouts, recipes, tips, and those random posts I know you love so much! I’m taking 2 summer classes each semester; summer 1 is Program Administration and summer 2 is Team Development. On the GA-front, we’ll be filming group ex videos, updating the website, developing student instructors, routing running/walking routes, dabbling in payroll and budgets, and trying to get as much experience as I can in these next few months while things are slower on campus. At lululemon,  I’m continuing to develop into a part-time leader where I’m working on leading self, then others, then a company.

Stay tuned 🙂

Fitness at Home Series-1

15 Jan

I’m instructing a series at the Rec Center called Fitness at Home, where I’ll be talking, demonstrating, and explaining workouts that can be done right in the comforts of one’s own home! With everyone’s crazy-busy lives, it’s still super important to fit in physical activity. If you have an open space, 2 soup cans or water bottles, and a sturdy chair-you have a gym!

Benefits of exercising at home and tips to make it a little easier:

  1. It’s right there. No need to find a parking spot, get a locker, and wait for a piece of equipment.
  2. Rise and shine sweat! First thing in the morning, set your alarm clock for 30-45 minutes earlier and exercise. Not only does this clear your schedule for the rest of the day, but also, research has shown that exercising first thing jump-starts your metabolism, so you’re constantly burning calories throughout the day.
  3. Add variety to your workouts. There’s been a huge shift from in-the-gym workouts to any physical activity counts; walking, running, Tai Chi, tennis, ice skating, gardening, moving-all are forms of activity that can act as exercise.
  4. Set your clothes out the night before. There goes the excuse “it takes too long to get ready”-problem solved!
  5. Enlist the help from a friend, furry or not. Having someone or something holding you accountable is an excuse-proof way to exercise. You don’t want to let down a friend or partner and you surely don’t want to let down Rover or you’ll have quite a bit of a mess to clean up.
  6. Tune in. Workouts on demand offer tons of options with little to no equipment and at a very low-cost.
  7. Youtube. Type in workouts and thousands are available to you! Ranging from 3 minutes to a half an hour.
  8. Log your efforts. This not only keeps track of what you’re doing, exercise-wise, but also will help if you get stuck in a rut.
  9. Track your progress/regress! How are you clothes fitting? Is walking up the stairs becoming easier? Are you able to do jumping jacks and squats longer? And vice-versa.

Need a little help?

A Kitchen Maid workout:

PicMonkey CollageThe who, what, where, when, and why’s of creating an at home workout:

  1. How are you feeling today?
  2. What do you want to work on? Create a small goal that can be accomplished in ~45 minutes.
  3. What equipment is available to you?
  4. How much time do you have?

Your turn!

Fitness at Home Series-Equipment

15 Jan

If you’re following along the Fitness at Home series, here’s a list of inexpensive exercise equipment that is completely optional and will only add magnitude to your workouts.

equipment

  • Bench (not pictured). Jane Fonda style, very inexpensive and stackable. Price ranges from $45-$150.
  • Stability ball (clear). It doubles as a chair! This can be used in place of the bench; it requires more stability and core support. If you’re choosing between the two, I’d pick the stability ball.
  • Resistance bands/tubing. Another inexpensive way to get a strength workout in; tubing ranges from light to heavy and comes in circular tubes (as shown) and bands.
  • Mat (pink). These are just great for anything and everything! They vary in thickness, colors, and technology; some have antimicrobial additives! (#themat)
  • Dumbbells (the pyramid). These are a little pricey, mainly because you buy by the weight, but if you have a little extra “fit cash”, invest in some. Craigslist, gyms going out of business, and friendly neighbors are great resources to utilize!

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 🙂

Post-Thanksgiving Fat Blaster

29 Nov

Workout Wednesday Thursday!

Remember me?! It’s been a whirlwind of a week; actually, a whirlwind of the past weekS! Work, homework, projects, work #2, Thanksgiving, traveling-tis the time of the year! It’s okay though; everything turned out fine. Homework done, projects turned in, classes are completed, and both works are running juuuuust fine.

I’ve completed my first 2 classes of graduate school! Hooray. Only 6 more to go..

I’ve taken over product notifications for work. I send out weekly emails to all of our guests of all the new product(s) we have in the store! So much fun once I got the hang of it! If you’re interested; go to lululemon.com, find your store, and sign up for weekly PN emails! It’s a great way to know what your store has in for the holiday season :).

Aaaaand on the workout front..

Post-Thanksgiving fat blaster! Indulging is the definition of the holiday season-as it should be! The holiday’s aren’t about “I can’t eat that” or “I’m going to have to work extra hard tomorrow”; it’s about the loved ones around us, friends, and giving back. Let’s not forget that :).

I completed this workout after teaching BLAST; 3 times through takes about 15 minutes. Such a quick workout for days when we can’t fit in an entire sweat-sesh. High intensity, toning and cardio, and core work all included.

*Angled burpees– instead of jumping or walking your feet back into plank, jump/walk feet out to the right for one rep, then the left for the next rep. This works your obliques more than a regular plank.

Oakland Students/Employees/Members- subscribe to both this blog AND our Campus Recreation blog! Lot’s of good things to come.

Cheers 😀

Legs and Cardio Quickie

7 Nov

There is a sun! I was starting to get a little skeptical that it was gone for good :).

It’s Workout Wednesday!

How are you guys doing so far in regards to the workouts? Too easy, too challenging, more strength workouts, cardio workouts, etc.?

Here’s a legs and cardio quickie circuit I just did; I was in and out in ~20 minutes! Don’t you love the sound of that?

It’s been a whirlwind of a week; I have a couple of reviews to post about community workouts I’ve done so stay tuned!

..to leave you with a teaser..