Tag Archives: intervals

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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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!

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!

Not-So-Monotonous Cardio Workout

8 Jan

The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.

Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!

This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:

  • Monday’s 9-2pm
  • Tuesday’s 6-1pm
  • Wednesday’s 6-1pm
  • Thursday’s 6-1pm
  • Friday’s TBA

Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.

This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.

Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:

20-Minute Elliptical:

  • 0-10:00 @ Resistance 7
  • 10-12:30 @ Resistance 9
  • 12:30-15:00 @ Resistance 10
  • 15:00-20 @ Resistance 7

10-Minute Treadmill:

  • 0-5:00 @ Speed 7, Incline 1
  • 5:00-10:00 @ Speed 4.2, Incline 8

7:30-Minute Plyometrics:

  • 1:00 Burpees
  • 2:00 Jumping Jacks
  • 3:00 Mountain Climbers
  • 4:00 Speed Skaters
  • 5:00 Jump Squats
  • 5:30 Burpees
  • 6:00 Jumping Jacks
  • 6:30 Mountain Climbers
  • 7:00 Speed Skaters
  • 7:30 Jump Squats

Stay happy 🙂

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!

Strength Circuits

7 Dec

A couple of Thursday’s ago, another instructor and I switched classes; I got to teach both her Core & More and Strength Circuits, while she taught my Abs, Glutes, and Thighs class later in the afternoon. That’s one of the perks about being able to teach it all; having the opportunity to teach another format to new participants! They say variety is the spice of life..no? 🙂

Because it’s a 40 minute class, I wanted to give them the biggest bang for their buck…SUPERSETS! The idea behind supersets is to move from exercise to exercise, with little to NO rest in between. It allows one muscle group to rest while another muscle group works, thus constantly working throughout the entire set.

PicMonkey CollageSupersets are a great way to push through a plateau; our bodies are smart machines, they recognize when we’re doing the same workout(s) over and over again. This not only stops producing results, but also takes a toll on our motivation.

This way of working out can work with cardio exercises too; performing back to back bursts of cardio exercises takes little to no room, equipment, and can be done in under 10-15-20 minutes; perfect for travelers!

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I got the BEST news today..

a4c7c4e4408e11e2900e22000a1f96c7_7Presenting at NIRSA Student Lead-on in Chicago in January!! Cannot wait!