Tag Archives: fitness

Get Some Fitness, Beverly Hills, MI

5 Feb

I’m not sure how I’m typing this post; my arms, shoulders, back-even my KNUCKLES-are still shaking from¬†Friday morning! See.. they would still be trembling if I wrote this post the day of ūüėČ

Lulu kickboxing

Jenny, me, Allie, and Liz!

Jenny, Allie, Liz, and I ventured to Get Some Fitness in Beverly Hills Michigan for a 9:30am workout named The Grind. What’s The Grind you ask?

Basically, it was an hour-long session of kicking-the-shi*t-out-of-a-punching-bag workout that mixed jabs, hooks, jumping squats and lunges, and crunches without rest. Oh..how could I forget to mention a few burpees were thrown into the mix! Seriously, from the minute 9:32am came, I was already feeling the burn in my quads from the warm-up of alternating lunges..and usually I’m the one saying “more, more!” cause it takes me a while to really feel the burn. One of the warm-up exercises I really enjoyed was a deep squat with an accentuated “hip thrust” (if you will), which allowed our hip flexors to really open up and ready themselves for lots more squats and lunges!

Punching bags

Right after the warm-up, it was go-time. Literally 50 minutes of punches. Jon, the instructor, called out various combos to upbeat and high-tempo music that not only motivated us, but kept us on pace. Every once in a while, he’d tell us to do¬†this many¬†burpees, lunges, push-ups, and squats to give our shoulders and back a rest, but then we’d go right back to the punching bag.

I loved the workout! Tough-extremely tough, but doable. Jon kept encouraging us to do our best and always reminded us to stay on our toes (opposite of what I always tell my clients and participants!). Another thing I appreciated about the class and Jon was that not once did the words “burning calories”, “melting fat”, and/or “work off what you ate” was said. When I take classes at private gyms, that’s all I hear. Why can’t we have 1 hour of our day not be focused on the negatives?!

I highly recommend¬†visiting Get Some Fitness in Beverly Hills, MI for a kick-butt workout! It’s not one to disappoint :).

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!

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!

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!
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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!

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..

 

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT¬†total body¬†exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday¬†consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? ūüėõ

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

TGIFF

13 Oct

Thank Goodness it’s Fitness Friday!

Thanks to Katie over at Talk Less, Say More for hosting a day dedicated to fitness!

Who doesn’t love this idea?

My week in workouts:

  • Monday-taught Core & More and Cycling.
  • Tuesday- 5 mile run & 3 sets of 6 repetitions: 1) clean & press, 2) shoulder press, 3) squats, 4) bent-over rows.
  • Wednesday- NADA!
  • Thursday-¬†taught Abs, Glutes, & Thighs and ran 2 miles on the awful treadmill.
  • Friday- Get Ripped-Slim N’ Lean workout

My morning started out with a tough total body weights workout; since I’ve been incorporating weight training back into my schedule, I’m trying¬†to do one session solely dedicated to weights a week (no cardio included). Because I don’t include cardio, I make it a point to move from exercise to exercise in a quick and efficient manner; this helps keep my heart rate elevated throughout the entire hour!

Back when I relied on DVDs as my workout resource, I loved the Get Ripped! series. They were super challenging at first (because I never lifted in that way before. Scratch that. I never lifted before) but were a great way to track my progress. These DVD series worked more on muscular endurance, training¬†the slow-twitch muscle fibers to be able to sustain longer sets/reps with lighter¬†weights, rather than muscular strength, training fast-twitch muscle fibers for one heavy rep. Another benefit of the Get Ripped series is that each workout utilizes time under tension (TUT); training in a different way than I’m used to always leads to a GREAT workout and I know DOMS is coming to visit :). Nerd alert: I’ve memorized these workouts so I can perform them, sans DVD, in a gym setting.

Slim N’ Lean Mock-Workout:

  1. squats (40lb. barbel)
  2. pendulum lunges (12.5lb. dumbbells)
  3. chest press (12.5lb. dumbbells)
  4. dead lifts & single-leg bent over rows (12.5lb. dumbbells)
  5. push-ups & external rotations (body weight/8lb. dumbbell)
  6. triceps dips & extensions (body weight/ 12lb. dumbbell)
  7. hammer & biceps curls (10 lb. dumbbells)
  8. single-leg squats & plie squats (body weight/15lb. dumbbell)
  9. lateral raises & overhead presses (10 lb. dumbbell)
  10. calf raises (body weight)

AND

Has anyone (Michiganders mainly) tasted Biggby coffee?

life-changing.

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

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*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

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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.

Add 1 Mile To That

7 Sep

TGIF!

I’m not sure where your whereabouts¬†are, but it’s a gorgey¬†day in Rochester MI! Fall is right around the corner and you can tell by the crisper mornings and cooler nights. I’m no vampire or emo but I love the dark, both later in the mornings and earlier in the evenings :).

Last night was my first Abs, Glutes, & Thighs class at OU! With that kind of name, it attracts a lot of the girls (who woulda thunk) and I had a smallish group of 11 lovely ladies who glistened, burned, and had an hour filled of fun! As much as I love a huge group of participants, like the Spring Break a Sweat class I taught at NC State, a smaller group offers just as much satisfaction because:

  1. you can connect with the participants on a more personal level. getting to know their names and having a conversation instead of just teaching at them.
  2. it’s not as intimidating to suggest an exercise they want to do or region they want to work when they’re surrounded by the same people every week.
  3. as an instructor, you can really see their progress; not only in fitness but in their¬†body awareness, appreciation, self efficacy and esteem¬†as well. on the fitness aspect, maybe when the class started they performed push-ups on their knees and by the end of the semester, they’re doing them on their toes! in their body awareness, their form has improved tremendously to where they can actually feel when they’re doing it correctly/incorrectly; focusing on what their body can do rather than what it struggles with (notice I didn’t say can’t!); self efficacy is strengthened by¬†realizing they’re capable of reaching their goals and not giving up; and their self-esteem sky-rockets simply because when we exercise, we feel good about ourselves.

This morning started with another run around campus! I’m telling you, OU has some serious hills! I ran the same route as before (minus the intervals) but did it twice around. I then wanted another hill (say whaaaaaat) so instead of stopping at the Rec center:

  • continue on Pioneer Drive. you’ll stay straight (or veer right)¬†on the road and NOT turn onto Ravine Drive (a parking lot and the soccer fields will be on your left)
  • enjoy running down the hill.
  • make a U-ey and trek back up the hill. try not to lean too far forward; it restricts your breathing and actually makes it harder because your weight is forward rather than upright.
  • now turn onto Ravine Drive
  • turn right onto Meadow Brook Road and continue until you reach the stop sign.
  • make another U-ey back towards the Rec center.

When you’re finished, you’ve added ~1ish more miles! Make sure you properly cool down and stretch those muscles!