Tag Archives: Fitbit

10 Rounds X 10 Reps Challenge

3 Oct

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard :).

In the Rec center, it sometimes can be more challenging to find a space to do plyometrics than the workout itself, especially if you come at prime time. With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

  • by the staircase
  • near the ping-pong tables (watch for flying balls)
  • outside the activity center
  • down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A Men’s Fitness article in the October 2012 issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps


Overhead Shoulder Press

Jump Lunges


*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10 workout works wonders on its own, but if you’re looking for extra total body conditioning, here ya go!

  • 20 squats
  • 20 reverse crunches
  • 20 triceps dips
  • 20 alternating lunges
  • 20 leg raises (laying down)
  • 20 biceps curls
  • 20 squat jumps
  • 20 v-sits
  • 20 lateral raises


Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate). First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points, they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun :).

They hope to release it between March and April of next year; it’ll be a compact version of FitBit and in motivating colors (red, black, blue). I was contacted about trying SlimKicker and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… :-D.

Things To DO Before a Sweat-Sesh

29 Feb

Based on personal experience (like this morning), I’ve compiled a list of things to try not to do before your workout-PLEASE add-on! I want this to be a rolling list, so the more participation, the better we can all prepare!

  1. ladies: always have a back-up stash of pony tail holders. what girl honestly forgets these!!this girl does.
  2. plan your workout ahead of time. having a list with what you want to complete will maximize your gym time and not leave you wandering through the gym thinking of what to do next.
  3. if you’re working out in the am, set out your clothes, iPod, keys, water bottles, etc. the night before. this is a great tip if you’re still adjusting to morning workouts; everything is ready, all you have to do is perform.
  4. prepare your meals for your workout. sweatingglistening earlier in the day spikes your metabolism; keep it revved with healthy foods, plenty of water, and no stress! this can be done the night before as you’re packing your gym bag.
  5. fuel your body appropriately. if you know you need a snack before a workout, make it an easily digestible one (simple carbs, little protein/fats (longer to digest)). if you’re an exercising-vet and can handle working out on an empty stomach safely, do it. make sure you recover with 4:1 ratio of carbohydrates to protein (source) a great source? CHOCOLATE MILK!
  6. always warm-up. always. a dynamic warm-up is most beneficial; try to incorporate the same exercises that you’ll do for your workout but at a lesser intensity/weight.
  7. wearing the correct shoes. because I run so much, I buy shoes solely for that purpose and try not to wear them out while cross training.

Back In Action!

19 Jan

Today was  a great day!

  • work meeting
  • energy-packed muesli to power me through a morning full of to-do’s
  • strength and conditioning class
  • home to relax and make dinner (recipe to come!)
  • back to work to teach Spring Break a Sweat and Absolutions!

Spring Break a Sweat is a circuit/interval-style class. The participants tonight were full of energy and ready to sweat! There’s nothing better than having an upbeat, high energy group of participants- it really makes the class fly by! Tonight’s class featured:

15 minutes of:

  • butt kickers & high knees
  • plyo step touches and plyo hamstring curls

35 minutes of :

  • 1 minute challenge: alternating lunges and squats, push-ups and mountain climbers
  • pyramid: biceps curls and triceps kickbacks (10 down to 1)
  • 30 second challenge: plie squats and jumping jacks (2X)
  • pyramid: chest press and triceps skullcrushers (10 down to 1)
  • glute extensions and fire hydrants

Everyone was a glistening mess afterwards! Success!!


Have your participants count the repetitions of each exercise for 2 reasons:

  1. as the instructor, you’re repeating safety cues and encouraging them so you may count one too many (or not enough!), and
  2. gauging the intensity level of the class is shown if you’re participants can/not talk

I Hate It When I Do That..

7 Jan

I came back to Raleigh last night and had absolutely NO food in my kitchen! Not even scraps to make breakfast, so this morning I headed to Starbucks for oatmeal and my skinny caramel, extra-extra-extra hot, no foam latte (all in one breath; the last extra really assures them you mean bidness!). They really love me there :). I worked on some things for school and got organized for the semester to start Monday-crazy to think this is my last semester as an undergrad at NC State!

Next stop-the grocery store. I picked up my essentials and realized they had a ton of produce on sale! If you live in Raleigh/Cary/Gardner, go to Kroger! I love Kroger because you earn fuel perks; we have this in Pittsburgh and it saves my family tons of money- great for students who need a little help at the pump. One of my favorite sandwiches is from Jimmy Johns so I made sure to buy ingredients to semi-copy it:

  • 9-grain bread
  • avocado spread
  • alfalfa sprouts*
  • turkey breast
  • sliced cucumbers
  • provolone cheese
  • lettuce
  • tomato
  • mayo

*Alfalfa sprouts are a member of the pea family and pack a big nutritional-punch when added to sandwiches or salads. Sprouts are the ONLY plant that contain all vitamins (A, B & B-12, C, E, K) and minerals.

The weather has been B-E-A-utiful the past two days so I took advantage of it and went for a long-ish run; except I forgot to change into my running shoes..I HATE IT WHEN I DO THAT! When I noticed I wasn’t wearing the right shoes, it was too late to go back and change – on with my run. The result? A tender, teeny-tiny blister that irritated me enough to actually stop (usually I would run through the pain) and fix my sock.

Lesson learned!

When do you say “I hate it when I do that?”

Pulled Pork, Lunch, New Flats and a Run

6 Jan

Barbecue. What comes to mind? Moist, succulent pork oozing out of a soft, warm bun- or- if you’re blonde like me growing up in the North, grilled chicken slathered in some Jim Beam’s BBQ sauce. Both are good, but the first time I had actual “barbecue” wasn’t in NC, it was at home! My parents bought a slow cooker and found a recipe for pulled-pork sandwiches: A MUST TRY for college students and busy parents!

  • pork shoulder (we buy it already packaged from the meat section; look for 1.5-3lbs)
  • 1 can of beer
  • 1 apple, roughly chopped (peeled or unpeeled)
  • 3/4 white onion, roughly chopped
  • 6-7 peeled carrots, cut in thick slices
  • 1 garlic clove
  • salt and pepper
  1. place pork shoulder in the slow cooker. add beer, apples, onion, carrots, garlic, salt and pepper. cook on low heat for ~6 hours.
  2. take pork out and let it cool.  remove excess fat from pork and shred with a fork. toss with a little BBQ sauce. serve atop a steamed bun

*FitBit-though pork shoulder isn’t the leanest cut of meat, you’re eating this in moderation. You don’t need to put a lot of pork in the sandwich to taste it either- watch portion sizes and this can become a weeknight staple! It’s quick, easy and filling.

Another reason being home in Pittsburgh is amazing? I get to have lunch with the greatest aunt ever! My aunt Christy and I went to a lovely lunch at Luma in Aspinwall, where I had a delicious hand-carved turkey breast sandwich with a red onion marmalade, swiss cheese and mashed avocados all between a pretzel roll-yumm! I liked that the sandwich was hardy enough to satiate me, but light enough that I didn’t need to unbutton my jeans like I do on Thanksgiving after the meal. That would be quite embarrassing walking around the mall, which is where we ventured to after lunch.

I’ve been looking for a new pair of flats to where both casually and dressed up. Though I do love my sparkly Tom’s, I thought I’d shop for a pair that people would take me seriously in (and not ask me to click my heels together). I’ve loved Tory Burch’s Patent Caroline Ballet Flats for a long time and finally decided to splurge and treat myself! A great perk of these flats besides their cuteness? The elastic that holds your foot in the shoe; if you have narrow feet, these will hug your foot so it stays inside the shoe.


A run around North Park ended the day. I love getting lost in my music; running feels effortless and I’m done before I know it! The sun was shining and I underestimated how could it actually was; maybe next time it’s 37degrees and sunny I should still wear gloves and my ear warmer! Getting into Lola (my car) and not being able to turn it on seems to be a recurring outcome..
Back to Raleigh tomorrow! It’s weird to think this could be my last trip driving to NC as an undergraduate student..feeling bitter-sweet :).

Tea 4 Energy

22 Nov

Need a quick energy boost before your sweat sesh? Sniff peppermint!
Research shows that athletes who smelled the leaves prior to exercise worked out at a higher intensity and performed more repetitions than non-sniffers.


Sip peppermint tea before your next workout to give you an extra pep-in-your-step!

Yoga is a MUST!

27 Oct

Have you ever said something along the lines of “I know I should do it..but I don’t”? I say that about yoga all the time..and yesterday I finally did something about it! I know the benefits of yoga: increased flexibility, balance and coordination, improvement in posture and strength, lower blood pressure and stress levels, etc. and after yesterday’s class, I realized that I need to make time to practice yoga more often. I participated in Catherine’s yoga flow class, which combines yoga and Pilates exercises, resulting in a completely new glistening workout sesh :p.

“I always start with a simple warm up like cat rolling and then from there introduce some of the major poses we will be flowing through like down dog and up dog,” explains Catherine. “For the main flow, I always try to find a really challenging format that pushes every level in the class.”

Here’s an example of a my legs were shakingchallenging flow:

  • runner’s lunge-warrior 1-twisting warrior 2-warrior 2
  • reverse warrior-extended side angle pose (we connected our hands but that’s beyond my terminology 🙂 )

Pretty intense-eh?

Catherine finishes up her class with restorative-thank goodness-poses..

“so people forget how hard they worked and just concentrate on the relaxation. At the end there is always around 10 minutes for a series of meditative poses.”


Step out of your comfort zone and try a new class. You’ll  experience a “new” sore, work muscles that you may not have known you had before, and if nothing else, learn a new technique you can take back and use in your respective class! It’s always fun to be a participant once in a while :D.

Muffin Cups for Portion Control

12 Oct

Ever have one of those “aha!” moments while rummaging through your cabinets?? I’m always on the lookout for ways to help with portion control and while I was on the hunt for a snack the other day, I came across those rubbery muffin/cupcake liners. Hmmm..

A cheap and effective way to portion out snacks with materials you have hopefullyalready? Muffin/cupcake liners! Yes, these liners  can come in handy both for baking and portion control. Each liner is about a half-cup portion; perfect for nuts, fruits, or pretzels!


Do some rummaging through your cabinets (not just kitchen ones! it’s amazing what you find elsewhere..) and see what you can find to help you better portion out foods. Get creative and use your imagination!

Helping Train the Future

27 Sep

NC State University Recreation offers trainee classes for students, faculty, and staff to become either a group fitness instructor or personal trainer. Although the process for each class is different, the end goal is to educate and provide the knowledge, tools and equipment needed in order to succeed.

I assist in teaching the ACE Personal Training class with the goal of helping students, just like me, hopefullypass the exam and learn how to train functionally. A former student, co-worker and friend, Kayla Smitherman,  recently emailed me saying this:

“I hope ur semester is going well! I just wanted to message u to let u know that I passed the ACE exam and I also took the AFAA exam and passed it too. Thanks for all of ur help and ur work with the training class, it was very helpful!”

Isn’t that awesome?! Not only did she pass the ACE exam, but she also took the group fitness trainee class and passed the AFAA exam! This is one of many reasons why I love doing what I do- assisting people of all ages reach their goals. Whether the goal is with a personal training client relating to weight loss or a trainee learning how to do a fitness assessment correctly or a co-worker asking for a favor with their program area- I take pride in being asked for assistance and knowing that I’m a person they trust and can turn to for a helping hand. I feel a lot of people I work with and surround myself with are the same way-we all want the end goal to be successful.


Surround yourself with positive people, environments, and thoughts. Negative things in your life will only bring you down. It’s the people who make us laugh, an environment that’s stress-free, and thoughts that are only positive that will lead us to be successful in all of our goals!

power in positivityPhoto by Pinterest

To-do = To-done

26 Sep

I have some free time between clients so it’s the perfect time for a fitbit!

I’m beginning to write a personal training/fitness newsletter for the trainers and instructors and University Recreation. The newsletter will (hopefully) highlight a trainer each month where they can “brag” about their clients goals that they’ve reached, personal goals they set for themselves, and they’re favorite exercise/workout. I hope things go as planned! Stay tuned for more info on the newsletter!

How do you or someone you know celebrate when you’ve reached a goal? Do you like to be highlighted or would you rather keep it to yourself?


When thinking about how much you have to do today/the week, take a deep breath and focus on 1 task at a time.  Make a to-do list(high to low priority) and check off each completed task as you finish them. Looking at a full list of to-do’s and seeing that YOU CAN complete them will bring your sanity back. (I’m doing this as I type.. :D)