Day 13

Good morning! The day is already going to be great since the sun is shining, compared to yesterday’s downpour!

I trained early again so a quick egg breakfast was on the menu. I was reading an article as I was eating about eggs and the health benefits they provide. I think the majority of the population is skeptical about eating the yolks still, but this article debunked that myth by giving four reasons to eat the whole egg:

• eggs contain choline, a nutrient that regulates the brain, nervous and cardiovascular systems, and can help prevent cancer. 1 whole egg contains ~30% of the RDA; this nutrient is mostly found in the yolk.
• lutein and zeaxanthin, antioxidants in the egg yolks and leafy green veggies reduce the risk of macular degeneration.
• eggs contain 6 grams of protein and all 9 essential amino acids. these AA help the body break down food, repair body tissue, and allow us to grow.
• eggs help keep hair shining, nails strong, and skin vibrant thanks to their high sulfur content (a reason why eggs tend to smell so bad!)

Cholesterol in the egg yolk has been another reason to want to shy away from consumption; in essence, your body needs to achieve a balance when it comes to cholesterol. It’s better to consume cholesterol via healthy fats (MUFA, PUFA) than from hydrogenated oils, saturated, and trans fats; that’s really how are cholesterol levels rise. It took some time for me to eat the egg yolk, and now I eat 2! I honestly feel energized, more-whole, and my hair has never looked better! Kidding on that last point, but I’ve definitely noticed the difference in my energy levels overall health.

I attended a 45-minute Cycling class that was long enough to feel like a tough workout but short enough that my attention didn’t wonder. The last cycling class I took was 60- minutes long and 35 minutes in, I was daydreaming. 45 minutes was appropriate! The music was motivating and the instructor paired the sprints with upbeat music and hills with slower, more intense songs. She also described a hover as going through a low tunnel, which I thought helped the participants get into form better than saying hover; I find if you can put an exercise into a real-life situation, the participants understand it more. I’ll be using that term in my cycling class soon!

Post cycling, I felt tighter than usual especially in my hip flexors and IT band, so stretching was unavoidable. Good thing Yoga Stretch was afterwards; 50-minutes dedicated to holding static stretches while listening to soothing music was just what the doctor ordered.

Lunch!  3 slices of tomato snuck in there and I’m not mad one bit :). 2% cottage cheese right out of the container..keepin’ it classy.

The rest of the day will be spent working on my seminar, showering, and observing Body Sculpt. The night will end with girls night and sushi! Ta-ta!

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Day 10

This picture reminds me of the riddle:

“Do you like seafood?”

“I see food and I eat it.”

I promise it was much more appetizing than it looks! Dippy eggs with sautéed spinach and salsa with a toasted/buttered/humusfied bagel thin. My favorite part about dippy eggs is breaking the yolk and watching it ooze out, then taking the bagel and sopping it up. Deeelish. Apple on the side!

I went for a morning run just as the sun was rising-so beautiful! It makes you appreciate the little things in life and puts things into a positive perspective for the day :D.

Today’s probably the busiest day of this particular week; lots of personal training consults that I’m sitting in on. Coming from a college atmosphere, the most tragic/stressful event that took place was  a break-up with a boy/girlfriend, failing a test, missing the bus, or skipping class. In a corporate setting, employees are dealing with real-life personal and work problems and it shows how much it’s affecting their health. One of the main reasons why I decided to intern here is because I wanted to the experience working with a different population and see first-hand how exercising has so much more of a meaning than for aesthetic reasons. As I’m sitting in on these appointments, I’m constantly jotting down notes on how the trainer is speaking to the client, their body positioning and non-verbal cues (eye-contact, posture, facial expressions), what types of questions they’re asking, and their choice of words or phrases. It’s boggling to me; in the PT class I assisted with, we’d have participants “pretend” to have a health issue or a joint problem so the trainer would understand how to exercise that client. Here, there’s no pretending! As much as I’m all for body-weight exercises and functional movements and getting clients to utilize equipment rather than machines, a majority of the population here has to use machines initially, and for quite some time, because of past/current injuries, limited ROM, or basic knowledge. Once they’re confident enough in themselves to perform exercises with proper form, then the trainer advances them. But again, this advancement takes time and that’s a huge factor employees in a corporate setting may not have. Machines are there-all they have to do is put in their setting and weight preference, knock out a couple of reps/sets, change machines, and back to the office they go. It’s thought-provoking..

I observed Body Sculpt (with a different instructor) and Step today. It’s informative for me to see how each instructor teaches the same class but formats it differently to match their respective style, personality, and strengths. I’m like a sponge; I absorb new phrases, terms, exercises, and cues with each observation! The woman who taught Step was astonishing! Hands-down the BEST step instructor I’ve seen. I began the class taking notes of her combos and had to put my paper down 1) because I couldn’t  keep up, and 2) it was so cool to watch! Seeing her makes me want to teach step!

..and FYI- sitting on a cycling bike for extended periods of time will make things go numb.

That is all 🙂 Have a great Memorial Day weekend!

Day 9

Last week I was searching through Craig’s List to find anyone in need of a healthy living/fitness and wellness blogger and came across a few that I sent my resume to. Not really expecting anything in return, I received an email from one of the ladies yesterday about blogging for a lingerie store! Now, I don’t know the first thing about lingerie but I do know how to get and stay fit, dress for your body type, and exude confidence, regardless of what you’re wearing-or not 😉. We spoke on the phone and it seems like a perfect fit! She was looking for a blogger who could post once a week about health/fitness/wellness with it all relating back to lingerie; exercises, healthy recipes, how to dress for your body type, and learning to be confident in oneself are all things that I feel qualified to blog about. I start next Monday and will post every week about a new topic regarding fitness and lingerie; check her website out!

I would really appreciate it if the sun would grace NC with its presence! Seeing the sun through my window makes waking up at 6:30am so much better. But so does knowing I’m training my one and only client!  I had an early morning PT session that took place at my old stomping grounds; always nice to go back and visit, however, I had to clean out my office area which left a bitter taste in my mouth :(. So many memories with great people there!

A bowl of overnight oats with cookie butter was awaiting me back at home! Apple on the side for a little crunch with a hot cup of coffee is the recipe for a kick-start kind-of morning. I was at work by 9:30am, working away on my seminar. I’m really enjoying learning how exercise can help lessen stressful situations; it amazes me what the body is capable of and how quickly stress can become a problem.

I attended Pilates today and really reaped the benefits of core strength, body awareness, and flexibility. By really I mean- my mother and I have a tape (yes, a VHS tape) of a Pilates routine that we do at home, so I felt pretty confident that I knew the exercises coming into class. I’m not saying the tape wasn’t Pilates but being in the actual class and having the instructor explain what we should be feeling and where and staring at me so I get in the correct position made the workout much harder! I’m all for workout DVDs but being in the setting with an instructor who has more time to explain the poses helps me focus more (since mind/body formats aren’t my strong suit). My favorite Pilates move is the teaser-so challenging! It’s not only a physical challenge, but a mental challenge as well to stay in that position for even a second; all of the participants in the class tried the third level and held it for 5 breaths-woo!

I also attended Pool Plyometrics after Pilates. I successfully reached my goal for the week to make it to one aqua class and even managed to keep my hair dry (SCORE!)! Pool plyometrics is meant for the more-advanced participant because it still requires jumping, bounding, lateral movements, coordination, and over-all strength, but has less of an impact on joints compared to plyometrics on land. The instructor taught on land but gave us a visual of what each exercise looked like; she broke the workout into 3 segments of 4 exercises. We did each exercise for 30 seconds with 15 seconds of complete stillness (try that in water..) Some of the exercises included tuck jumps, front kicks, split squat jumps, flutter kicks, and hamstring curls-very creative! I may convert into an yogiaqui 😉

Not only was I completely out of my element in the pool, but also wearing a bikini (DON’T JUDGE!, I just picture a few of you shaking your head..). I don’t own a one-piece! I wore the most conservative two-piece I own and tried to make it work. Let me tell you-remember the jumping and bounding I mentioned earlier? Yeah, imagine doing those movements, in a pool, while the water is pulling everything south, and you’re trying to keep everything covered. It.doesn’t.work.in.your.favor. I honestly feel bad for anyone wearing goggles who accidentally peeked over under the water because they definitely got a glimpse of my bootay! You live and you learn. I guess it’s a good enough excuse to go to Dick’s and buy a bathing suit?

After both workouts, I was more than ready for lunch- a turkey, avocado, mushroom, tomato, sprouts, and mustard sandwich between 2 slices of too-burnt bread, a side of ginormous grapes, and a travel-sized pack of pistachio’s was waiting to get in my belly!  Have you seen the travel-sized bags of pistachio’s at your grocery store? Perfectly portioned and great for grabbing them on the go; love the portability! Pistachio’s are one of the lowest fat, lowest calorie, and highest fiber nuts AND they offer more nuts in a serving compared to others-another fourtwo-fer!

 

Day 8

I. Am. So. Sore.

DOMS decided to pay my body a visit overnight! I woke up around 2am and as I stood up, I had some choice words every step I took. What doesn’t kill you makes you stronger :). Mhm..

Breakfast was the usual; scrambled cheesy eggs, salsa, mini pitatoasted bagel, and a banana. Sometime I find I get in a routine with breakfast foods and eat them everyday; I need to explore more! My staples include:

• overnight oats/muesli
• scrambled eggs/dippy eggs
• oatmeal

My goal for next week: try one new breakfast recipe that doesn’t focus on oats and eggs as the main ingredient!

I had to stop at registration and records before coming to work to send my final transcript to Oakland University!

On today’s agenda:

• work on special project-it actually isn’t a project, rather a seminar on exercise and stress. If you have any tips, please share!
• attend Back to Core & Stretch and Step I.T. (reviews below)
• eat lunch. Today’s the start of really increasing my food intake! Sandwich, cottage cheese, and a mixed cup of cantaloupe/melon (may not sound like a lot, but my sandwiches look like they’re on steroids) 
• work on seminar

My supervisor has been in training for something along the lines of how to maximize your energy in a personal and corporate setting. Intrigued, I’ve asked if I could see the materials and resources the training has provided her with. I’m interested to read what experts have to say about this topic! I’ll be sure to share :).

Back to Core & Stretch:

• 30 minutes of “core” work. 15 minutes of stretching.
• we used the BOSU for alternating knee crunches (1 leg stays on the ground, 1 leg pulls into your chest while you crunch)
• super(wo)mans, bird/dogs, and planks to target the entire core, especially lower back. I liked that the instructor made sure to explain why it’s so important to strengthen the muscles in your lower back. We’re in a corporate setting, so mostly everyone sits at a desk all day (posture), hunched over a keyboard (tight hip flexors, weak lower back, shoulders rounded forward), and looking at a computer screen (head protrudes forward).
• All in all, nothing very new, just a different format. I thoroughly enjoyed the stretch part!

Step I.T.:

• interval training between step aerobics and weights. I didn’t put the name together so I had no idea what I.T. meant (blonde moment 😉 ) I’ve taken Step and Sculpt before where the first half of the class is step and the second is weights, but never thought of 3-5 minutes on the step and 3-5 minutes of weights! Lots of fun but the fatigue sneaks up on you!
• with step, it always seems like we do so much more with our right foot than our left foot. I know that, as an instructor, sometimes we lose track of how many we’re doing and that’s okay (I’m being the over-achieving participant). I’m probably more OCD, okay the most OCD person, than most people when it comes to balancing the right and left sides (front/back, upper/lower) of the body, so I naturally alternate feet when stepping..yep, I’m that girl.
• we did aerobicstrength exercises (definitely not a phrase but I just made it one! Have I mentioned my exercisebrary?). I.E. grapevines and biceps curls, step touches and upright rows, forward knees with an overhead press. I liked that we were still moving aerobically (low intensity) while completing strength exercises.

I enjoyed both class and applaud the instructor for teaching back to back! All of the other instructors we in training and she was the remaining one. High-five!

I’m hoping everyone is appreciating the posts on my internship experience as well as personal experiences here and there. I’m really loving the positive feedback, support, and suggestions you’re bringing to the blog! Thank you all and please continue reading! 😛

Finding My Balance

Recently, I decided to reach out to a nutritionist on campus for the first time. Lately, I haven’t been feeling like the energetic, outgoing, and upbeat Katie and to be honest, I can’t take it anymore. Things I do on a daily basis seem like a chore to perform, convincing myself repeatedly to exercise when it’s something that I naturally love to do, eating and never feeling satisfied, and being just.plain.blah. This internal battle has been going on for quite a while now and it’s really starting to affect me; this time in my life should be one of the happiest, graduating from NC State, starting an internship at SAS, packing up all my things and heading to a completely new state (Michigan), new school (Oakland U.), new program, new friends, new environment; NEW EVERYTHING! Stressful? Yes. Exciting? Unbelievably. Nervous? Extremely. Open to change? Definitely. Will it be hard? Without a doubt. Bring-It-On. I like to believe I welcome change with open arms; moving to NC when I was 18 to attend a college I had NO ties to, NO family around, and NO prior experience being on my own. I MADE IT!

“You must welcome change as the rule but not as your ruler” (Denis Waitley)

You: Katie, you’re stressed out.

Me: No, not me-I don’t stress! Palease.

When I finally made a decision to schedule an appointment with a nutritionist, I finally let my stubborn-guard down and realized, dang. I’m-stressed-out. Cortisol, the stress hormone, has got the best of me. Too much cortisol leads to:

• impaired cognitive performance
• suppressed thyroid function
• increased blood pressure
• increased abdominal fat
• decreased bone density and muscle tissue
• decreased energy levels

Although I don’t feel I show all of these signs, a majority I do. I’ve never experienced these symptoms simultaneously, that’s what I believe put me over the edge. Before anything got worse, I talked to my mom about it and made a responsible decision to contact the nutritionist. I briefly explained my situation, 1. because I’m still hesitant to realize there may be a problem, and 2. it makes me vulnerable. She recommended I keep an online food journal a week before our appointment so she can track and discuss my diet and exercise regime; My Fitness Pal is a knowledgeable resource that’s easy to use and has an extensive list of food choices (one of the major pitfalls of keeping an online journal is the limited food choices you have to pick from which leads to inaccuracy). My caloric intake goal is ~1800 calories/day with an emphasis on increasing fat intake as well as overall calories. Some tips the nutritionist recommended for me:

• post-exercise, eat a small snack within 30 minutes of my workout that incorporates a healthy fat (I do this currently, but sometimes it’s not within that 30 minute window)
• drink chocolate milk before bed.
• eat iron-rich foods more often (leafy greens, red meat)
• consider an omega-3 supplement as well as a daily vitamin.

She also recommended I see my doctor and have my thyroid gland checked. One of the thyroid glands main function is to regulate the body’s metabolism which affects weight, body temperature, hair, skin, and mood (among other things). A thyroid problem may be the cause of my excruciating stomach pain after a meal, feeling bloated all of the time, and lack of energy.

Being in the fitness industry, high-energy and enthusiasm all the time are a must and it (being a love of mine) should come naturally to me. I don’t want to have to force myself to do something I’m so passionate about. I’m taking the necessary steps to resolve the problem, learn from it, and move on. I need to feel like the energetic, outgoing, and upbeat Katie again :).

 

Raw, Toasted Almonds

I hope your weekend starts off on a relaxing yet healthy note!

First off- GO PACK! NC State beat Virginia yesterday 67-64! They’ll be playing UNC today at 1pm- show your support for the Wolfpack!!

Today (Wednesday) started out with a spur-of-the-moment run around North Park. When I’m home, exercising is at the end of my to-do list. I don’t know what it is but I’d rather spend time with my family than carve out an hour to myself. Instead of pushing myself to workout when I know I won’t put 100% into it, I listen to my body and go with the flow. The flow this morning was urging me to go! The high in Pittsburgh today is going to be mid-60’s; perfect weather for a run and to see the unveiling of the Mario Lemieux Statue!

If I was going to run, I wanted to complete it earlier rather than later so it wasn’t on my mind; my dad and I have plans to bar hop this afternoon! He’s on vacation and I’m on Spring Break so it’s only fitting we both live it up!

Breakfast was a hearty bowl of overnight oats made with Trader Joe’s honey Greek yogurt, 1/2 cup of Old Fashioned oats and raw, toasted almond slivers. Have you ever had these from Trader Joe’s? They pack so much flavor! When I first saw the word “raw” on the label, I was skeptical that these almonds would be on the bland side and I’d have to toast them in the oven. Wrong. They are pre-toasted with no seasoning so the almond flavor really bursts. Fantastic for oats, salad, or mixed into yogurt!

Last night after my mother came home from work, she wanted a quick circuit to complete before dinner. Because she’s family, I didn’t charge her but she’s lucky! My mother did the following workout for 30 minutes; 45 seconds each exercise, 3-4X through.
1. Side squats w/ tubing
2. Push-ups w/ rows
3. Reverse lunges and biceps curls
4. Glute bridges and triceps skullcrushers.
5. Planks

You- Katie..there’s no shoulder work?
Me- Ahh, yes. Long story short and in lamens terms; my mom has no cartilage between her vertebrae. In fact, she has no balance mechanisms throughout her spine, neck, or head. There have been times when we would be yoga-ing and she completely fell over. Funny but very serious! My mother has been to every doctor in Pittsburgh and no one seems to have a cure for this. Prior to, her exercise regime was similar to mine; we’d do DVDs together (weights and cardio), walk, practice yoga and Pilates; now, she’s limited with weights workout (nothing overhead, lateral, or bent over arm movements), no high impact plyometric exercises, and anything that will cause her to strain her neck is out of the question. She enjoys swimming because it’s low impact enough that she doesn’t feel like a semi hit her the next morning yet it increases her heart and provides toning benefits. Yoga and Pilates are comfortable for her too, she just has to watch her alignment and ease into the postures.
Like everyone, my mother has good days and not-so-good days but there’s never a day that goes by where she’s sedentary because of her minor-limitations. My role model.

Have a great Saturday! I’ll be writing up another Ripped review in case you needed a new DVD to add to your collection :).

Things to stumble upon:

• Workout DVD Reviews
• Lunch recipes

2012 Fitness Expo Recap

A recap of a future fitness professionals dream weekend!

Last weekend, Team FITNasty traveled to Blacksburg, VA to attend the 2012 Southeast Collegiate Fitness Expo hosted by Virginia Tech! For those of you don’t know what a collegiate fitness expo entails, allow me to explain 🙂 :

The collegiate fitness expo provides students and professionals within fitness programs at universities an opportunity to network, gain more knowledge, and enhance what we already know and learn different techniques in order to apply them into our respective program areas. The expo also provides continuing education credits from master presenters at an extremely low-cost. Each year, the expo is hosted by a new university (NC State hosted in 2011, VT in 2012, and ODU in 2013) with a new mission, innovative sessions, and top-of-the-line master presenters.

This year, Gay Gasper was the master presenter; what an honor to be in the presence of such a renowned professional in our field! She had our hearts pounding and lactic acid flowing bright and early in her Hard-Core conditioning class first thing Saturday morning. Gay set the bar high for the rest of the weekend! Each session was an hour-long, lasting from 8:30am to 5:45pm. Post hard-core conditioning, I presented A Fitness Guide to Using Social Media and the turnout was great! I felt confident with my presentation and felt the message I wanted to convey was received (go to 2:20 for a miniclip of the presentation!)

Multiple sessions are offered each hour, so it’s impossible to attend all of them=huge bummer! If only there was a way to clone yourself for a day..Sessions that cater to personal trainers (3-dimensional checkpoints, client communication), group fitness instructors (ADD cycling, aqua power, bottoms up yoga) professional staff (assessment planning, aquatic excellence) and wellness (beautiful body beliefs) are offered.

During the lunch hour, demo teams perform. Check out FITNasty! The demo team is a way to showcase your teams talent by completing a routine that has at least 4 formats of fitness; kickboxing, yoga/Pilates, strength, cardio/dance, step are amongst the most popular.

After the sessions on Saturday, we attended the social where music, dancing, food, and friends gathered to top-off an already fun day!

Sunday was another early morning with BodyFlow as the master class; a rejuvinating way to stretch out from Saturday and prepare our bodies for another day of exercise!

After the final session, we packed up the vans and headed back to Raleigh. Things were going way to smoothly for this crowd when..

• Pfffff (sound from the front vent)
• Katie “What if a snake comes out of there?”
• Ryan “That didn’t sound good.”
• Alex “Guys, something’s wrong. I’m turning the steering wheel right but we’re going left.”
• Ryan “Let’s just pull over”

A FLAT TIRE!

Luckily we had Matt to the rescue!

 

Flat tire and all, we had a GREAT time at the fitness expo!

Things To DO Before a Sweat-Sesh

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.

Final Touches

Hello KatieEPT.com! I’ve finally bit the bullet$17 and bought my blog domain! I’m not sure why it took me so long to make a final decision, but I’m so glad I did; hopefully this will encourage me to keep blogging and sharing my passions :).

After a night out in downtown Raleigh with goods friends and sugary drinks, my body was craving something a little more substantialprotien-y oats were on the menu! In the mix: oats, milk, vanilla bean protein powder, banana, and a sprinkle of almonds. I haven’t eaten oatmeal in a while but when I do, I like to toast the almonds. It gives them a smokey-not burnt-taste similar to a graham cracker(?). YUM.

After bummin’ around for a majority of the morning and finishing The Hunger Games, the gym was next on my to-do list. My workout was strictly strength-my knee has been bothering me so I’m keeping things low impact until tomorrow. The Canadian version of Les Mills, Jari Love’s Ripped and Chiseled workout is some serious strength training! The workout hits ALL major muscle groups two times over using a technique called Time Under Tension; tension meaning the force being applied to move the weight and time meaning the period when a muscle is under tension (eccentric and concentric contractions). Every exercise followed a similar pattern of 4(down)-4(up), 3-1, 2-2, singles, and pulses:

1. Bulgarian Split Squats
2. Squats
3. Dead Lifts
4. Chest Press
5. Push-ups
6. Chest Flies
7. Bent-over Rows
8. Triceps Dips
9. Skullcrushers
10. Pullovers
11. Shoulder Press/Front-Side Raise
12. Biceps Curls
13. Hammer Curls

Lots of exercises but a complete total body workout! I will be sore tomorrow..

A fail-boat trip to the mall in the afternoon was not on my to-do list; after driving around the parking lot for 15 minutes trying to find a parking spot, I was to fed-up to shop!  Sushi at Domo’s Sushi made me forget about the trip!

Seeing The Woman in Black tonight! Ah.