Tag Archives: Lake Johnson

Day 41

18 Jul

What a day!

But first, a recap of last night:

  • ran Lake Johnson 2 times! It ended up being about 7 miles (give or take) and boy was it brutal; I felt like a wool clothe was covering my mouth and nose the entire time.
  • picked up a package from Kathie who so thoughtfully left it as a “going away” present. A mug , card, and a picture of us!
  • sat in complete silence and ate dinner. I guess that’s what happens when you shut your cable and internet off before you move out! Good thing I have Hulu+ on my phone and a good book to read. If a neighb is reading this, would you be so kind to take the password off your wifi 🙂

Now to Tuesday..

This morning started bright and early; a morning run around the lake. It can’t get better than seeing the sunrise while doing an activity you love :), it sets the tone for my ENTIRE day! The only not-so-good part of the morning was putting off breakfast until I got to my internship; one of the coordinators took me to breakfast on campus which was very delicious and sweet of her! I forgot how good omelets are when someone else makes them; an egg-white omelet with veggies, turkey sausageeege (Scott Disick-style), and feta cheese with a side of fresh fruit!

I’ve been spending the last week sorting through CD’s and organizing them by BPM and, of course, I had to do it wrong, so I spent a majority of this morning reorganizing them.

I taught a Step demo to the employees as another final hoo-rah! It was a short 20-minute, 3-combo routine that I wanted to perform to see if I’ve improved since Step I.T. I think it’s safe to say that I’ve become one with the Step ;).

Lunch was something other than a sandwich! I’ve been on a huge salad kick lately because I’m trying to clean-out my refrigerator before the big move up North!

In the mix:

  • spinach
  • cannellini beans
  • cucumbers
  • tomatoes
  • red onion
  • cherries! I LOVE fruit in salads! A lot of people don’t and I’m not too certain why?
  • mozzarella cheese
  • balsamic vinegar
  • wheat thins. These were last-minute; after the step demo, I realized I didn’t have a whole grain so I through those into the mix.

I have the neatest salad container ever; it’s an ordinary oval bowl but the lid holds a fork AND a little cup for dressing! It fits about 2 tablespoons, which is the serving side for most dressings.

The rest of the afternoon will be spent resting up around the office before I teach Body Sculpt & Balance tonight at 5:30pm!

Day 40

16 Jul

It’s my last Monday both at the internship and in Raleigh! Time really does fly..

I spent pretty much the majority of the weekend with Kathie doing girl-y things; went to the zoo, watched the Twilight series, ate lots, and just hung out. It was relaxing and the perfect way to spend my last weekend in Raleigh!

 The Asheboro zoo was fun! We went once it opened and it seemed like all of the animals were still asleep though. The hype was around the baby giraffe that was born earlier in July; it was the first baby giraffe since 1996 that’s ever been born at this zoo! Although they hid both the mother and baby, both were reported to be doing very well; we were bummed we couldn’t see the baby but that just gives me an excuse to visit NC again :).

I have 2 more sessions with my client at State, one today and the last one tomorrow. It’s crazy to think we’ve been working together for almost 1.5 years! After training, I came straight to work to get started on the last assignments I need to turn in on Friday. I finished my internship portfolio  and can’t wait to turn it in Friday and be DONE!

I planned to run this morning, but decided to postpone it til later for two reasons: 1. it was still dark at 5:30am and I needed to be out of the house by then or I’d be rushed to leave by 7:45am and 2. it was 5:30am. I’m trying to get a couple runs around Lake Johnson before Friday! The park is so beautiful and I’m going to miss it tremendously.

This week in workouts:

  • Monday-run Lake Johnson (if the weather permits) or Body Pump
  • Tuesday-teach Body Sculpt & Balance & ran LJ!
  • Wednesday-Yoga Challenge
  • Thursday-teach Cycle!
  • Friday-Body Attack lite* or Body Pump. I’m not sure what the “lite” entails; I love the normal version of Attack and if this is a lower-impact format, I’ll for-go it and take Pump!

Have a marvelous Monday!

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 34

6 Jul

 ↑ This is what happens after a glorious 3.5 mile plyo-interval run ↓

I should probably think of a new way to wear my hair, especially if I’m jumping and running around like a crazy person at 6am! Any suggestions from my fellow long-haired exercisers? I would love to be gifted enough to braid my hair but..it never looks attractive.

The run: Lake Johnson has mile-markers every 1/4 mile around the trail so you can track your distance if you don’t use Nike+ or a Garmin. I got to thinking, how can I use this to my advantage? It’s too hot to run longer than 30 minutes and I wanted to get some lower body plyometrics in before I taught Body Sculpt. Aha! At every marker, complete 20-ish reps of plyo exercises, then continue running. Here’s how the workout looked (I started at the 1 mile marker):

  1. 1 mile= squat jumps
  2. 1.25 miles= jump-switch lunges
  3. 1.5 miles= plie squat jumps
  4. 1.75 miles= right jump lunges, left jump lunges
  5. 2 miles= star jumps
  6. 2.25 miles= mountain climbers
  7. 2.5 miles= speed skaters
  8. 2.75 miles= plank jacks
  9. 3 miles= 2-pulse squats, 180 jump, 2-pulse squats
  10. 3.25 miles= 10 burpees
  11. 3.5 miles= 10 burpees
  12. .25 mile= squat jumps
  13. .5 mile= jump-switch lunges
  14. .75 mile= plank jacks

Breakfast quickly followed; a first for me, OIAJ! I finally, and sadly, ate the cookie butter down to just the right amount so I can use the jar and put the oats, yogurt, almond milk, and vanilla extract in for the highly acclaimed-bloggers’ breakfast:

I may have overfilled it a tad, but the more the merrier 🙂 That was a lip-smacker. Mhm..

I taught Body Sculpt today, nothing cray-cray. Great class though!

Have a happy Friday and happier weekend!

Day 18

7 Jun

G-double O-D M-O-R-N-I-N-G!

3.5 mile run around Lake Johnson-check! OIAJContainer-check! Early morning client-check! 2 cups of coffee-check! I’m feeling like today is going to be very accomplishing!

When the yogurt container is near empty, I pour my oats right into it instead of dirtying a bowl..hence OIAC A dollop of cookie butter right smack in the center that’s waiting to be devoured. I wait until there’s no more oats left then eat the entire spoonful of cookie butter; a mouthful of cookie butter is a-okay by me :).

Once I put my things down in my office, I was on the go until lunchtime. I observed an equipment orientation-like session and a full PT session. The trainer I shadowed spotted exercises in a way I never thought of spotting before. For example, during a chest press, instead of hovering around the clients’ wrists to spot the weight going down, she stood to one side of the bench and positioned her arms like 2 bumpers, one in front and one behind the weight. I like this technique because a lot of clients’ I’ve trained seem to bring the weight higher above their chest (shoulders) when it’s supposed to be nipple line mid-chest; having those “bumpers” guide the clients’ arm down helps develop kinesthetic awareness during the exercise. Also, it’s not has uncomfortable for the client to have the trainer standing above him/her. Add that to my to-do list as a trainer!

Lunch was again eaten too fast-I just can’t seem to put food down when it’s so good! Mayo-less chicken salad sandwich with cuckes, peanut butter-filled pretzels, and a banana.

This was sitting on my desk after lunch. A VH-what? How in the world am I going to watch this? I think it’s awesome, don’t get me wrong, and I want to watch Introduction to the Step Training but I don’t know who has a tape player these days! Maybs I’ll ask my gramma 🙂

Have a fabulous Thursday!