Tag Archives: core

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!

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!!

Greetings From My Current Home!

26 Jul

I moved back to Pittsburgh last Friday and am thrilled to be able to take a couple of weeks off before heading to Michigan! My dad, mom, brother, and Jagr drove 8 hours to Raleigh, packed my stuff up, and headed back up north for a longer-ish (11 hour) trip. It was 3 hours longer because we stopped for dinner at a quaint sandwich shop in Fayetteville, WV. It was well worth it; the sandwiches were hand-crafted using local ingredients and unique combo’s that we never would have thought to put together! I had a turkey, peach jam, carmelized onion, and blue cheese spread sammy on a freshly-baked French baguette..mouth-watering good.

Saturday and Sunday were spent relaxing with my family; we’re reunited and it feels SO good! I haven’t been home in such a long time and I’m always missing family gatherings, dinners, and random activities that are done on weekends. For instance, my dad and I are HUGE car fanatics (I like to shop, he likes what the actual car does) and it just so happens that the Pittsburgh Vintage Grand Prix was happening in Schenley Park! It’s a car show that showcases both vintage and current car styles and raises funds

“to help provide residential care, treatment, and support for developmentally disabled individuals in the Pittsburgh area” (source)

Although hot, it was a great way to spend the day and even got me thinking about Lola #2 ;).

Unfortunately, my parents do this thing called work and the 24/7 bonding time was over Monday morning. But that’s okay- I’m one of those Type-A individuals that can keep myself busy all by my lonesome.

Here’s what I’ve been up to: in pictures!

  • added onto my family’s gym membership. first membership ever! 
  • went to Bartram House bakery for coffee. every morning. *if you’re in the Wexford or McMurray area-you must stop in!
  • attracted construction workers attentions with my attractive get-up while walking Jagr 
  • eating delicious food. daily. that I don’t buy! *when I’m home, my job is to prepare dinner for my parents. I absolutely love my job 🙂
  • enjoying the amazing weather! cool enough to sit outside in the mornings and evenings. I went for a run in 58degree weather and my hands were actually numb-y post-run.
  • am baking again  when I lived in Raleigh, I didn’t bake as much since I’d be the only one eating it. now, since I’m with 3 other sweet-mouthedteethed, dessert every night people, I can bake again and not feel guilty about it going to waste..or me eating it all (whichever comes first 🙂 )

I received an email from Oakland U about moving in and the teaching schedule for the fall! It looks like I’ll be heading (more) north on the weekend of August 10! I’m teaching 4 new-to-me classes in the fall;

Core and More, Cycle, BLAST, and Abs, Glutes, and Thighs. The wheels in my exercisebrary-brain are churning already; I’m hoping Oakland U. participants will like what I bring!

I have lots more to babble about but I’ll save that for the next post; I don’t want to spoil all of the fun!

Faux-Dynamax Ball Slams

11 Jan

HELLO shoulders, triceps, biceps and especially core muscles! This take on the “slam” recruits more stabilizers to better control to ball, rather than slam it down. Much more control means much more muscles targeted=a win-win exercise!

Beginners-try the movement with a non-weighted ball first, then try the movement with a heavier ball.

Intermediate/Advanced-the heavier the ball, the harder the exercise becomes. Watch your lower back, especially when the ball is overhead!

Side Bridge Twist Plank

10 Nov

Exercise of the week! Side Bridge Twist Plank works both your rectus (6pack) and transverse (horizontal belt) abs, internal and external obliques (sides) and erector spinae (low back). You’ll find rather quickly that this exercise utilizes stabilizing muscles in your core, shoulders and lower body to help you balance! It may look easy, but don’t underestimate its difficulty; the goal is to maintain proper form and go through the movement slowly, so don’t worry about how many reps you can do.

Set-up:

  1. Start in plank pose on your toes.

Variation-knee plank. *Your range of motion will be limited because your knee will brush the mat.

Exercise:

  1. Maintaining balance-lift right hand and left leg off of the floor; bend elbow and knee while twisting.
  2. Hold for 1-2 seconds, return to the center and repeat with left hand and right leg= 1 rep.

FitBit*

The wider you place toes in a plank position-the easier the exercise becomes! Greater base of stability=more balance. Try this technique will this exercise and as you get stronger and your balance improves, bring your toes closer together.

IFTA Raleigh Fitness Weekend HITBI

19 Sep

I’m so blessed :). This past weeekend, NCSU hosted the Interactive Fitness Trainers of America Raleigh Fitness Weekend event! Such a great opportunity to network with professionals, meet new instructors from all over, and take tons of different classes that you might not be able to take anywhere else.  I, along with my boss and another instructor at U.Rec., was asked to be a presenter and teach a class-how cool AND honored??! For me, this was a dream come true; to not only be in the presence of my idols like Gay Gasper, Petra Kolber, and Greg Sims but also to be able to network and talk about how they got started in the fitness business was surreal. I can only keep practicing and being persistent to be on their level one day..

The class I taught was High Intensity Total Body Intervals; a weightless workout that interspersed short, intense intervals with toning exercises using the best tool God gave us-our body! Here’s the deets:

Lower body:

  • single-leg squats (pulses, tap forward-side-back)
  • single-leg power jumps
  • squats (pulses, jumps)

Upper body:

  • push-ups
  • staggered push-ups
  • triceps push-ups
  • triceps dips

Lower body:

  • forward/reverse lunges (pulses, knee lifts)
  • clock lunges (forward-side-reverse, pulses, knee lifts)
  • plie squats w/ calf raise (pulses, jumps)
  • bent-over, single-leg hamstring curls

Upper body:

  • diamond push-ups (they LOVED these!)
  • lateral “walking” push-ups
  • can-can triceps dips
  • side-lying triceps push-ups

Core:

  • dead bug

The class flew by and I had a blast teaching it! The participants had high energy (for it being Sunday at 11am), they were interactive and personable with me, and they even asked for a copy of my workout! MY PERSONAL WORKOUT! How honored I felt to almost be “a master trainer”; it’s a feeling that I have and will yearn for and I’m determined to achieve it again and again..

TRX Circuit

15 Sep

Today’s workout was more of an active recovery. Since no one decided to attend my Weights & Plates class :(, I felt like a TRX circuit was the next to-do. I completed a long run yesterday and definitely felt it today! It’s odd; when I run (and everyone else I’m assuming), my arms stay in 90degree angles. Common-right? Well today when I awoke, my biceps were on FIRE! Seriously felt like I maxed out on curls yesterday to make them this burny..yowsers!

TRX Circuit: 4X-45 seconds

  1. Squat
  2. Atomic Push-up
  3. Alligator
  4. Rows
  5. Balancing Lunge (R/L)
  6. V-sit-up

Remember, proper form and safety cues!

Has anyone else felt a burning sensation in their arms after a run??