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Day 43

19 Jul

 

I did it!

Cycle & Stretch=complete! If you follow me on Instagram (keptyoufit), you’ve known that I’ve been planning this class forever with the numerous pictures of my playlists and what not..well this morning was show time! Up-and-adam at 5:15am to prepare breakfast and make a measly cup of coffee to perk me up- I was on the road by 5:45am.

Once I got into work, I made sure my NEW playlist worked; I got home last night to transfer all of my songs onto my iPod and realized the CD that I burned them to decided not to copy all of the songs. Great. I re-created a playlist with what I had in my library, tweaked a couple of songs, and felt even better about this playlist!

I had 5 people, which my supervisors told me was a normal amount for 6:30am (I tend to take low participation personal-a flaw). Here’s the workout: don’t hate. I’m not using the right cycling “lingo” but it makes sense to me and that’s all that matters 😉

  1. warm-up. good time (owl city & carly rae jepsen).
  2. rolling hill. somebody that I used to know (Avici remix). 3 turns up, 3 turns down, 3 turns up, 3 turns down.
  3. ups & downs. call me maybe (carly rae jepsen). up for 8 counts, down for 8 counts.
  4. standing climb. wild ones (florida feat. sia). increased every tempo change.
  5. sprints. lunar (david guetta feat. afrojack). increased speed every ~30 seconds. best song to sprint to, it builds energy into your legs and they just want to explode when it’s time to go!
  6. sprints (2 songs). part of me (katy perry) and marry the night (lady gaga).
  7. standing & hovers. good girl (carrie underwood). incorporated isolations in this track (only your lower body moves, very slowly).
  8. out of the seat climb. turn me on (nicki minaj)
  9. cool down. don’t hold your breath (nicole scherzinger).

This ~45 minutes of cycling was followed by 15 minutes of stretching. I felt SO confident about teaching this class because it was all me. My songs, my way, my pace. Call me greedy, selfish, egotistic, but I like teaching cycling way more than taking cycling simply for that reason- it’s MINE. Muhahahaaaa

Post-cycle & a marvelous stretch-sesh I may add, I got the urge to row? Yes, I just felt like I wanted to row, so I plopped myself down on the rower and completed 20 minutes. I switched my hands from a supinated to pronated grip every 5 minutes to work my upper body differently. It was cool.

Time to refuel!

OIAC with a less-than-ripe peach and cookie butter. The peach was actually perfect; not too soft that as I bit into the pieces I had juice running down my chin but hard enough to be edible..did I confuse anyone?

I had a coffee date with Liz!  I haven’t seen her in over a year so it was such a nice surprise that she happened to be driving through and called to catch-up. Miss ya!!

Two of the women I work with that were involved in the internship process took me out to lunch on campus today! It was very sweet of them and I’ll miss them very much :-/.

Equipment cleaning, slide board training, drinks, and sushi are what’s next! It’s my last night in Raleigh so I have lots of people to say bye see ya later to :-P.

 

Day 28

27 Jun

The weather has been perfect! Cool mornings, not-too-hot afternoons, and brisk evenings make for ideal summer days :).

Trained at 8am then was at work by 9:15am! Cheesy eggs, a whole-wheat English muffin from TJ’s, and a banana fueled the morning; 2 cups of coffee may have had an impact too :-P.

Right when I got to work, I had 2 emails awaiting me-personal training appointments! I’ve been assigned 2 clients that I’ll take on tours of the facilities and equipment orientations. Very exciting! I also sat in on a postpartum appointment, which is the third session out of a program for women who are pregnant. This program is divided into three parts-a session in the early stages of pregnancy, a session during the later stages of pregnancy, and a session after the birth; I really want to learn how to work with this population so I plan on shadowing more of those consultations as they get booked.

I taught Back 2 Core & Stretch at 11:15am, a 45-minute class devoted to core exercises without it being a body sculpting class that involves the core (think-lunges with a rotation). The guidelines to teaching this format are no on-your-back crunches or bicycle exercises. I began the class with a moving warm-up then..

(you can follow me on Instagram-KeptYouFit)

I could get used to participants coming up to me and saying they enjoyed the workout and they’re glad they came to the gym!

Blood pressure testing..in action!

Look at me go! I’ve finally gotten the hang of hearing both beats-practice does make perfectionimprovement! I’m completing a mock-wellness profile today and have been borrowing peoples arms for the past two days.

Tonight may be an evening run or walk around Lake Johnson :).

Happy Hump Day!

Day 20

11 Jun

The Beach trip was a success! So much fun with the girls, amazing weather, and stories that we’ll talk about forever 🙂 (a G-rated recap will be posted soon!)

This morning came too quick though. My phone decided to die in the middle of the night and shut-down which isn’t a problem if I didn’t use it as my alarm clock. Luckily my internal clock went off at 6:16am, only a minute late-phew.

Cheesy, scrambly eggs with extra spinach! Strawberries as a side and I’m bummed I didn’t put more on my plate! So fresh and so clean, cleanjuicy, I’m pretty sure I devoured them in .2 seconds. Client at State’s gym before work; I’m going home Wednesday (yahoo!) so we’re packing training sessions into 2 days.

On the workout calendar for Monday and Tuesday:

  • Monday: Step & Cardio Circuits Yoga Stretch. I planned on taking cardio circuits after step but was worn-out and hungry! Another day CC..Yoga Stretch is so rejuvenating! I always feel so lively, limber, and loose afterwards.
  • Tuesday: A homemade weights sesh.

Another mayo-less chicken salad sandwich with TJ’s sweet potato crinkles and string cheese for lunch. I don’t plan on going to the grocery store since I’m heading home Wednesday- mission: clean out the refrigerator starts today!

A little afternoon pick-me-up: