Tag Archives: HIIT

NIRSA 2013 Las Vegas

13 Mar

What happens in Vegas stays in Vegas!

Not really when you’re a part of NIRSA, an organization that prides itself on networking, connection making, and taking what you’ve learned at national conferences back to your institution in some way, shape, or form.

This past week, myself and 8 other OU campus recreation professionals traveled to Las Vegas, NV for the 2013 NIRSA National Conference! The conference didn’t start until Monday afternoon, so we had all day Sunday to tour the city.

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Chef Gordon Ramsey’s shrine

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The Belagio

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Paris

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Heaven! Or it would have been if their sales tax wasn’t 8.1%

Vegas really is larger than life; so beautifully designed and spaced out. I truly took in all the scenery when I went running on Monday morning; (little did I know that I’d have to fork over $10/day to use one of the hotels dinky gyms) jogging the streets is the best and cheapest way to sight see! And me and a handful of other runners may have been the only one’s out to take in the scenery at 7:00am..partay animals.

The conference began with the opening session; a renowned MSNBC television host, political science professor, author, academic, and keynote speaker, Melissa Harris-Perry tied in the theme of the conference, Inspiring Communities of Wellbeing, and set the stage for the rest of the week. Afterwards, it was the Katie show!

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I had the opportunity (again!) to teach a variation to the Total Body High Intensity Intervals class I led in Tampa, only this time it was Round 2 duh-duh-duh. The deets:

  • EMOM= 7 burpees, 5 push-ups
  • alternating lunges, speed skaters, dive bomber push-ups, plank (3X)
  • plie squats, mountain climbers, side planks, ins & outs (3X)
  • plank jacks, triceps dips, shoulder presses, knee tucks

Nervous/anxious at first, considering the “gym” the class was held in was a ballroom with chandeliers hanging from the ceiling, on carpet flooring, with tables and chairs behind us filled with spectators to watch, not participate..Luckily, I had ~50 people come and sweat with me! It turned out awesome and I was super pumped afterwards! It was a great way to start the conference off on the a healthyright foot :). Thanks to everyone who came!

Most of the sessions I went to focused on fitness, student/professional leadership, student development, health and wellness, assessment, learning outcomes, and implementing programs. I learned something in each session that I can take back to Oakland and implement it in a way that works for us. I also had the opportunity to participate in Take a Student to Lunch, where I met a professional from a different university wanting pick my brain about how I started this blog.

The conference came to an ending at the Honors Award Banquet, where I finally got to see and be with my Oakland family! girls 1BeckySteph and Sarah

All-in-all, the conference was a success! I can’t wait to put what I learned at NIRSA into reality at Oakland U! I’m already excited for the 2014 NIRSA National Conference in Nashville, TN next year!

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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!

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!

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 » 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 – 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! – 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!

Byebye 2012

30 Dec

Cannot believe 2012 is almost over! So many amazing things happened this year:

I know I left out lots of other experiences, but those are the ones that stand out the most. I’m so blessed to be where I am in my life right now! My family is the SO supportive of my decisions, my friends are always there to listen and talk to, my boyfriend is my rock, and I’m involving myself in so many different things-kind of crazy! I’m unsure of where I’m going, but I know that I’ll enjoy every.single.minute.of the journey to get to my happy place.

This next year has ample amounts of opportunity:

  • excelling in my GA position and incorporating programs into group fitness
  • building my blog with Oakland University
  • hosting an IFTA event
  • presenting at Student Lead-on in Chicago and TBHII2 in Las Vegas!
  • growing with lululemon into a social media/people potential/community/digital guru position
  • creating a blog for the Somerset store
  • sweating in the community and building relationships
  • traveling Michigan
  • spending time with family, friends, and owning MY life.

I cannot wait for 2013!

What are your goals for the New Year?

Let’s Play a Game

15 Dec

Happy weekend!

After teaching 2 group fitness classes back to back..

Blue equipmentA girl’s gotta have a little fun with it! I purposely used all blue equipment; BOSU, the resistance tube that’s equivalent of using 7 pounds of force, and an  (un-pictured) pair of 7lb. dumbbells that were obvi blue. Up first-Abs, Glutes, and Thighs..and the LAST one of the semester! We went through a circuit for the first half of the class:

  • BOSU lateral hopovers
  • dumbbell wood choppers
  • resistance tube lateral walks
  • BOSU glute bridges (double and single legs)
  • BOSU decline planks

After, we played what I call a “game”*. I had each participant flip a coin; whether it landed on heads or tails, it corresponded to an exercise. We only got through 1 round of it, but it was a change-up from my norm group fitness class of me doing all of the work! I always try to do something “fun“* on the last class and involve the participants when deciding what workouts/exercises to do. It gives the participants a chance to run the class (so to speak) and show-off what they learned throughout the semester. MY group fitness classes aren’t just about getting a workout in, but taking what we do in the class and using it in your OWN workouts, with amazing form and variations so no workout is the same.

*I put these choice words in quotations because apparently what I think is a game and fun, the participants think otherwise! (cough-Stephanie-cough) ;).

Next up-cycle! I was subbing for another instructor because usually, I do not do back to back classes. It’s too much! I give those who do it regularly lots of credit. For me, I must have balance when it comes to teaching; too much burns me out and I start to dread it. ALL fitness is a PASSION of mine, not an everyday thing..moderation :).

Three people plus me for an hour-long class. I’m used to teaching my lunchtime  40-minute class; an extra 20 minutes allowed me to add in more climbs, sprints, and jumps! FYI-Kelly Clarkson’s new song, Catch My Breath, is the perfect song for jumps!

Wunderunders after cycleTo finish..my blue crops.

Oh yes I did.

WOD Asana

11 Dec

What happens when you combine Crossfit and yoga?

WOD Asana!

Sunday morning started bright and early with an hour and a half combination workout; half Crossfit, half yoga. Rochester, Auburn Hills, Royal Oak and the surrounding communities have a large-ish Crossfit population with boxes everywhere. We headed to New Species Crossfit in Royal Oak; one of the assistant managers and educators trains there and both were leading us through the Crossfit portion.

New SpeciesWe started with a timed-5 minute warm up of 15 seconds each:

  • jumping jacks
  • “air” squats
  • mountain climbers
  • hollow rock

After that..duh-duh-duh.

12-minutes:

7 burpees

14 tuck jumps

7 candlesticks

The burpees were different from the ones I usually do; they had us come all the way to the ground, then almost peel ourselves off to come to standing, clapping overhead. When I do them, I either perform a push-up or hold a plank, then jump my feet back in and jump up. The Crossfit burpees were more challenging since pushing up from the ground is the hardest part-NO MOMENTUM.

Burpees have 6 movements:

  1. hands to the ground
  2. walking or jumping feet back to plank
  3. push-up, hold plank, or drop completely on the floor
  4. pushing up from the ground to a full extension
  5. walking or jumping feet back in to a squat
  6. standing/jumping up or clapping arms overhead

Another reason they’re so challenging? Think about the amount of mass (your entire body weight) you move over a distance (your full height plus the height of your vertical jump); transitioning from a squat to plank to squat to a vertical jump requires tons of muscles and lots of energy. Breaking a burpee down makes us quickly realize why burpees are a functional exercise and calorie/fat burner! Please add them to your workouts; yes, they’re hard and test every aspect of you but there are SO many variations to make them easier/harder!

How do you burpee?