Tag Archives: Interval training

Intervals Around Campus

28 Aug

Happy Tuesday!

This week is shut down week, so the entire Rec center is off-limits to students, members, and faculty/staff. It’s also cleaning, reorganizing equipment, and making sure the gym looks spotless before the semester starts next week.

Yesterday was painfully spent moving equipment from one side of the center to the other so a cleaning crew could come in and deep clean the floors and mats. Do you realize HOW MUCH equipment a gym has? When you look at a gym, you see the whole picture, however, when you move the equipment, that “whole picture” has about 50 “littler pictures” that attach to it. Every single plate (and its brother) needs to be moved AND all the accessories that come with each piece of equipment (clamps, straps, etc.).

It’s now day 2 of equipment moving and cleaning, or, day 2 of working on my grip strength because I’m carrying 45 plates from one side of the gym to the other. Ouchie!

The point of this post was not to rant about moving equipment and the pain its inflicting on me, because it’s soooo detrimental but rather, the run/walk interval I completed prior to the agony!

The campus is a complete circle, which makes running routes easy to follow. I haven’t ventured too far because I am still super new and, with my lack of direction-sense, that circle will turn into a maze. There are a couple routes (courtesy of the fitness department!) that I’ve been on and are simple to remember:

As a way to change-up the monotony of running, I decided to include intervals into the 2.2 mile route:

  • from the Rec Center, turn right onto Pioneer Dr.
  • turn left onto Ravine Dr.
  • turn left onto Meadow Brook Rd. you’ll pass the residence halls and a huge parking lot. walk/run towards the traffic circle and follow it all the way around until you’re heading down a hill.
  • when you reach Pioneer Dr. again, turn left. push up the hill to the Rec Center and you’re there!

Usually I stick to interval training on the treadmill where I can really push myself, speed and incline-wise, and can’t cheat, but today I was taking it outside! You really can’t be nature; the natural inclines of the hills, the wind blowing against you, various terrains, and the spontaneous “Do Not Enter” signs that make you re-route are all perks of exercising outside.

Next time you head to the gym to do your treadmill workout, take it outside instead! Alternate power walking for 30-60 seconds (fitness level TBD) with running/sprinting for 30-45-60-90 seconds. Not only will you have completed a functional, heart-pumping workout, but you’ll feel rejuvinated and have a post-workout glow-sans blush!

Day 35

9 Jul

Happy Monday! I hope all had wonderful weekend :).

I ran this morning; a little 4-miler around Lake Johnson to start the week off on a strong notefoot! I’m really ready for this steamy-hot weather to leave; even at 6am it’s almost too much! 2-scrambled, cheesy eggs with spinach and salsa, toasted wheat bagel and a too-ripe banana followed. You know how some people won’t eat a banana if there’s a speck of brown on it? It doesn’t bother me when the banana is borderline-brown (add that to my “food tendencies” 😉 ). It all comes down to wasting-I HATE to throw food out! When I was living at home and my parents were buying the groceries, I’d throw things out left and right; nowadays, since I’m the one who’s paying, you better believe I eat every.single.last.bit. 

BUT-if you really don’t enjoy eating browntoo-ripe bananas, here’s how you can put them to use:

  • freeze them (take them out of the peel first) and let them thaw in oats or blend them up and make banana icecream!
  • use as a substitute for oil or butter while baking.
  • use bananas as an exfoliant. apply the pulp of the banana on dry, cracked feet. leave on for 10 minutes then wash with warm water.
  • DIY firming mask- 1 banana,  1T. agave or honey, 1/2t. lemon juice. combine ingredients until it’s smooth and creamy. spread over face and leave on for 30 minutes, rinse off.
  • DIY treatment for dry, damaged hair- mash a banana and apply it to your hair, wrap head in plastic and leave it on for 15 minutes. shampoo and condition normally.

This week in workouts:

  • Monday- run and teach Basic Body Sculpt
  • Tuesday- Interval Training (?) and teach Body Sculpt & Balance
  • Wednesday- Back 2 Core & Stretch(?) and Double Step
  • Thursday- teach Body Sculpt
  • Friday- who knows!

Basic Body Sculpt is just that-basic. No compound movements, only single muscle groups worked at a time. Because that can get boring both to teach and to take, I structured the class as a superset workout; 2 exercises, back to back, 3 times through with little (no) rest in between. The participants really like the format! They said no one has ever taught it that way before and enjoyed how quick but challenging it was.

  • Squats & Overhead Press
  • Side Lunges & Biceps Curls
  • Plie Squats & Triceps Kickbacks
  • Forward Lunges & Bent-Over Rows
  • Side-Lying Abductions & Chest Press
  • Bicycles & Back Extensions

After class, I attended the personal training meeting then worked on the seminar I’m presenting tomorrow!

Have a great night 🙂

Day 33

5 Jul

Hoping everyone had a relaxing and safe 4th of July holiday! I took a Body Pump class in the morning to kick-start the day on a healthy note; it was probably one of the most challenging workout mixes I’ve taken by an instructor! The instructor took tracks from all over the place, ensuring that it would leave the participants breathless..she succeeded. I can’t remember all of the tracks she used, but one that stuck out in particular, Fireworks (how appropriate!), has always been a challenging lunge tracks for me!

Breakfast, trained, work, meeting, took Cycling, taught Interval Training, work, client, home for dinner with Kathie and to see Magic Mike!! I’ve heard mixed reviews on the movie..if you’ve seen it, what are your thoughts?

Interval Training was a lot of fun! I originally planned to do a mixture of cardio and strength stations

but was reminded that the participants are used to 5 cardio-based stations with strength exercises in between intervals. If it’s not broken, don’t fix it. A little creative thinking on my part and the class looked like this:

The participants brought their A-game! I guess after a holiday binge with lots of cookouts and such gets people itching to work it off. The fave exercise? Medicine ball slams!

Working on my cycling playlist! Any songs you prefer to sprint, climb a hill, up & downs, or steady state-let me know!

See ya 🙂

Day 22

20 Jun

Hello Tuesday 🙂

It’s good to be back on a schedule! Being at home at doing things at my leisure is enjoyable for a while, but I like to follow a loose schedule for the most part. No training this morning! But I wanted to get a head-start on my to-do list for the week so I went in early.

While I was at home, all I ate for breakfast was eggs-scrambled, dippy, omelets oh my! It felt and tasted good to eat some overnight oats again-with cookie butter!  I ran out of milk for my coffee so almond milk took its place..and I’m indifferent about the taste. It tasted not good but good? If that makes sense. I asked on twitter how, if you use almond milk, do you like to make your coffee and Katie recommended I try it with a little cinnamon and/or flavored almond milk; I’ll give it a shot!

Lots of emails to respond to, meetings to attend, and general office work to get done awaited for me at work! The morning was spent plugging away on the computer, finishing up freelance assignments,  internship posts, and preparing for my FIRST Step I.T. class to teach on Wednesday! Very, very, very nervous but excited at the same time; I’m completely out of my comfort zone with Step, but with the hardwork I’ve put in to attending classes and practicing, I think I’m going to do O.K. for my first time. Wish me luck! (Review to follow).

 

I attended Interval Training for a 45-minute sweat-sesh; my brain was a little foggy so a quick workout was appreciated! 2 minutes at every station; cycle bikes, step aerobics, jump rope, ladders, slide boards with biceps curls, triceps kickbacks, overhead press/upright rows, push-ups, squats, and lunges as transition exercises. Great class! It took me a while to get the hang of the slide boards; the first time through I picked a board with the bumpers too far apart for my stumps legs and didn’t push-off enough to make it to the other side. I remember my first time exercising.. Once I realized if I sat lower and pushed harder with my outer thighs, I’d make it to the other bumper; then, of course, it was time to move on. The second time through was more successful!

Strength training for runners followed; we utilized the stability (physioball) ball for balance exercises as well as core strength and stability.

Equipment cleaning followed.

More work to complete then Yoga Flow! Except it was very flowing; when I think of a yoga flow class, I imagine sun salutations, transitioning into a series of poses held for a couple of breaths, then flowing into the next pose, series, etc. This was more of a Hatha yoga type class rather than a Vinyasa or Ashtanga Yoga. Hatha yoga is an easy, basic form of yoga that strives to achieve balance between the body and mind. Vinyasa yoga focuses on coordination of breath and movement and can be very physically demanding; Ashtanga yoga is similar and involves synchronizing breathing with continuous series of postures that increases your heart rate.

A trip to Trader Joe’s after! Have a fabulous night 🙂

Protected: Week 4

11 Jun

This content is password protected. To view it please enter your password below:

Day 17

6 Jun

Is Wednesday the day of rain? Such a gloomy drive to work, especially when there’s not an accident in sight yet blinking red lights are everywhere from people slamming on their breaks..okay, I’m done.

I finally went to Trader Joe’s after work yesterday! There’s some things I prefer to buy there then at a regular grocery store; fruit and veggies are cheaper without sacrificing quality, nuts are inexpensive, and the cheese selection is huge! I love the Shredded Mexican blend in my scrambled eggs and have missed its gooeyness so much that I believe that’s the reason I couldn’t sleep last night..I was anticipating breakfast this morning :). Other things I purchased:

  • multigrain bread. really hardy and stands up to chicken salad without becoming soggy
  • grilled chicken breast for chicken salad
  • celery
  • raw, toasted almonds
  • sweet potato crinkle chips. a.m.a.z.e.b.a.l.l.s.
  • peanut butter-filled pretzels
  • (2) pizza al pollo asado. a mexican-style pizza with a corn masa crust, grilled chicken, refried beans, jack cheese, and tomatillo salsa. the flavors complement each-other, a little spicy, and so tender you can cut it with a fork- for $1.99!

$34? A synonym of a bargain shopper.

Body Sculpt & Balance review: we used a stability ball, heavy and medium dumbbells, a thera-band, and a mat. Basic strength training exercises but with a balance challenge at some point during the move; for example: squats with a knee lift, upper body work on the stability ball, single-leg curls, and closing your eye (very challenging-I recommend closing one at a time first!) I really love basic body sculpting classes. Maybe it’s because that’s my speciality but the exercises you can do in a toning class are limitless and it’s a chance as an instructor to educate your participants.

Step I.T. was great as usual! Loved the combinations the instructor put together; they were self-reversing, so both right and left sides were balanced out. The strength moves were the usuals.

Yoga Challenge was a challenge for my delts! Holy moly. I guess it didn’t help that both the instructor and I took Step I.T. beforehand because down-dog was super tough to hold for a breathlong periods of time. This wasn’t necessarily my favorite yoga class since it didn’t flow from one pose to another rather, it was how hard can we make a series. It’s good to change it up though so I’ll be attending this sporadically, but stick to yoga flow or stretch.

Lunch!  Mayo-less chicken salad with an apple and sweet potato crinkles. I was upset that I ate it so fast :(.

I received my group fitness class schedule for June; 1 Interval Training class, 2 Body Sculpt classes, and 1 Step I.T.; super pumped about all of them. I need to practice step..help me!

The rest of the day I’ll be observing Cycle & Sculpt and Aqua Kickboxing. Have a great hump day!

P.S. 1st freelance post was published!

Protected: Week 2

25 May

This content is password protected. To view it please enter your password below:

Day 8

23 May

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:

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! 😛

Day 6

21 May

The week starts off much better when the sun decides to shine-not in today’s case! Oh well, nothing like a hot cup of coffee to take its job ;). This morning began much earlier than usual; I had a doctor’s appointment at 8:20am to have my thyroid levels checked and am anxiously awaiting the results. Little did I know blood had to be drawn for the test (how else would they test Katie!), but I didn’t mind. I’m one of those freaks that likes to watch the needle be inserted; I can handle pain when I see something happening-just another one of my weird quirks!

Before the appointment, I ate 2 scrambled eggs with cheese and salsa, a buttered bagel thin, and an apple. Eating at 7:30am compared to 8:30am was a lot different; I almost wasn’t hungry! And when 10am rolled around, I felt like I hadn’t  eaten in hours. Do you ever notice when you eat at a different time than normal it almost throws your whole day off? I try to stick to a somewhat regular schedule so my body knows when food is coming but don’t over-obsess about it.

It’s a busy couple of days for the professionals at my internship; a majority of them are in training until Wednesday so I won’t be seeing them often. That means I get to work on my special project AND take classes! Hopefully I can make it to a variety of classes; my goal is to try one of the aqua formats by the end of the week. If you know me, I’m not too keen on getting my hair wet, especially in chlorine! I’m a natural blonde and my hair decides to turn blueish/green; Smirf-like? Yes. Attractive? No. Maybe, just maybe, I’ll give in and purchase a sexy swim cap ;).

Here’s a list of classes I plan on attending; a final version and review of each class will be posted on Friday:

  • Monday- Cycle
  • Tuesday- Interval Training
  • Wednesday- Back to Core & Stretch, Step I.T.
  • Thursday- Pilates
  • Friday- Body Sculpt

Have a great start to the week!

Friday Intervals

13 Jan

TGIF! And what better way to start the weekend off right than a schweaty interval run?

Start with a 5 minute warm-up then complete as following: modify as needed! This workout can be done 2 ways:

  1. complete the workout as a whole with no/short breaks.
  2. complete the first interval (3’s), hop off the treadmill and complete strength exercises, complete the second interval (5’s), hop off the treadmill and complete different exercises than the first time, complete the last interval (3’s) and hop off to complete core exercises.
Interval Speed
3 minutes 6.8
3 minutes 8, 6.8, 8
3 minutes 6.8
5 minutes 7
5 minutes 9, 7, 9, 7, 9
5 minutes 6.8
3 minutes 7
3 minutes 9.2, 7, 9.3
3 minutes 7

After, I trained my client and we got to talking about why the Russian Twist (abdominal exercise where your feet are lifted (more advanced!) and you twist your upper body from side to side) is called that? Does anyone know?!

Breakfast followed, a tasty bowl of muesli with a banana and a hottt latte :). Mat cleaning, office work and a chat with Jennifer finished the workday! I’ll be back to work FREE body fat and blood pressure tests from 4:30-6:30pm!

I am CRAVING a Gigi’s cupcake tonight!