Tag Archives: Michigan

UPMC Health Plan Pittsburgh Half Marathon

18 May

UMPC Race ResultsThe good news? I was the first EVANS to finish! The great news? My time is actually recorded! If you recall my story on the Pittsburgh Marathon in 2010, I may have accidentally put the directions on my shoe rather than my timing chip-rookie mistake. This time around, Pittsburgh Marathon got its act together (joking) and decided to put the timing chip on my bib!

This was, hands down, my BEST race ever. Not only did I PR my time at 1:45, but Adam, my mom, and my dad were there for support. They woke up at 5:30am just to get me down to my corral by 6:45am. I saw them once along the course but just knowing they were there was more than I could have asked for!

Pitt finish with Adam

Adam and I after I finished!

Rewind a bit; the weekend started with Adam and I arriving in Pitt on Friday night. Wine, burgers, and of course, dessert was all consumed. Saturday started early with my mother and I taking a 75 minute yoga class at the Wexford Athletic Club. It was a beginners class and stretched out everything that I needed to be stretched out; it was like the instructor knew I was coming! Afterwards, we all headed into Pittsburgh to give Adam a tour of the city.

Primanti Bros., Strip District, the Incline, Shady Side (had to visit my friends at lululemon!) and the Convention Center to pick up my race packet.

Primanti Bros Pitt Backpack Run for Boston 1 Run for Boston Top of MW

The expo had a huge white board where we could write on for Boston..amazing experience.

The half marathon course took us along the North Shore of Pittsburgh, crossing over the 3 rivers into the South Side, and back downtown to the finish line. Maybe I’m biased, but this is my fave race! The course isn’t too hilly (slight inclines) and you cross over various bridges along the route. There isn’t a huge stretch of straight-aways so it’s easy to keep focus; previous half marathons I’ve run will have 2-3 miles of straight-aways which I find to be extremely boring. The weather was perfect; at 7am it was ~55degrees with the sun shining. By 9am, it may have reached ~60degrees but the sun continued to glisten down on us, keeping the runners warm without overheating (if that makes sense?).

I was able to keep my pace at 8:05 all 13.1 miles!

Finish

I was on fire! I have no idea what was going on but I felt so strong throughout the 13.1 miles. Gotta keep this up for the Detroit Marathon!

Look Who’s Back, Back, Back

9 May

Katie’s Back! (to the tune of Eminem..)

Hello hello!

It’s been so long. Too long, since I’ve posted last. SO much has happened I don’t even know where to start!

Crazy to look back and reflect on where I was one year ago;

I’ve had the opportunity to do so much in one year; meeting new people, living in a new city, going to grad school, completing a graduate assistantship, working part-time, and trying to keep everything balanced. And those are the things that just standout!

I’m happy to share that I’ve successfully completed my first year as a full-time graduate student! It wasn’t easy; juggling a full-time course load, a graduate assistantship, a part-time job, and maintaining somewhat of a social life definitely took its toll one or two or three or four times. But I wouldn’t have had it any other way! These past 8 months have been eye-opening, both professionally and personally, and I’m not mad at the person I’m becoming.

The classes I took in the Winter 2013 semester were my favorite to date; Leadership Theory and Development and Instructional Design. The leadership theory class looked at different traits of leaders, qualities leaders possess, and characteristics of each leadership theory. Our final project was to complete an assessment on another classmate; we were paired with someone we didn’t know well and asked various personal and behavioral questions. Bases on their answers of the questions, we assigned 4 assessment tests they had to take and turn back in. Once we had the results, we broke down each test based on our research of each theory and discussed their areas of strength and areas where there can be improvement, recommendations, and feedback. It was an awesome assignment (who am I?)! The thought of having someone who doesn’t know you assess you is kind of scary at first, but they have no opinions coming into it which makes it a real conversation.

One of our projects in Instructional Design was to create a “How To” manual; I chose to create a “How To” manual for my part-time job which showed educators how to create a product notification email. I plan on printing the manual out and sharing it with the company! Whether or not we can use it, I put so much time and effort into creating it and want to show it off! The manual includes a task analysis of step-by-step procedures and a prototype that has 3 parts: an educator guide, guide for key leader, and key leader guide, that breaks down each step of the process into SAY, DEMONSTRATE, PRACTICE, FEEDBACK, and so-on. Did I mention how much time I spent on this?

Looking ahead, I plan on blogging regularly with workouts, recipes, tips, and those random posts I know you love so much! I’m taking 2 summer classes each semester; summer 1 is Program Administration and summer 2 is Team Development. On the GA-front, we’ll be filming group ex videos, updating the website, developing student instructors, routing running/walking routes, dabbling in payroll and budgets, and trying to get as much experience as I can in these next few months while things are slower on campus. At lululemon,  I’m continuing to develop into a part-time leader where I’m working on leading self, then others, then a company.

Stay tuned 🙂

Get Some Fitness, Beverly Hills, MI

5 Feb

I’m not sure how I’m typing this post; my arms, shoulders, back-even my KNUCKLES-are still shaking from Friday morning! See.. they would still be trembling if I wrote this post the day of 😉

Lulu kickboxing

Jenny, me, Allie, and Liz!

Jenny, Allie, Liz, and I ventured to Get Some Fitness in Beverly Hills Michigan for a 9:30am workout named The Grind. What’s The Grind you ask?

Basically, it was an hour-long session of kicking-the-shi*t-out-of-a-punching-bag workout that mixed jabs, hooks, jumping squats and lunges, and crunches without rest. Oh..how could I forget to mention a few burpees were thrown into the mix! Seriously, from the minute 9:32am came, I was already feeling the burn in my quads from the warm-up of alternating lunges..and usually I’m the one saying “more, more!” cause it takes me a while to really feel the burn. One of the warm-up exercises I really enjoyed was a deep squat with an accentuated “hip thrust” (if you will), which allowed our hip flexors to really open up and ready themselves for lots more squats and lunges!

Punching bags

Right after the warm-up, it was go-time. Literally 50 minutes of punches. Jon, the instructor, called out various combos to upbeat and high-tempo music that not only motivated us, but kept us on pace. Every once in a while, he’d tell us to do this many burpees, lunges, push-ups, and squats to give our shoulders and back a rest, but then we’d go right back to the punching bag.

I loved the workout! Tough-extremely tough, but doable. Jon kept encouraging us to do our best and always reminded us to stay on our toes (opposite of what I always tell my clients and participants!). Another thing I appreciated about the class and Jon was that not once did the words “burning calories”, “melting fat”, and/or “work off what you ate” was said. When I take classes at private gyms, that’s all I hear. Why can’t we have 1 hour of our day not be focused on the negatives?!

I highly recommend visiting Get Some Fitness in Beverly Hills, MI for a kick-butt workout! It’s not one to disappoint :).

Tips for Running in the Cold

23 Jan

-2.

I’m not sure what temperature it is where you are, but in Michigan, apparently this is the norm. It’s.So.Cold. Blistering. Face-numbing. Hurts-to-inhale. Just plain cold. I guess that’s what I get for going to school in the south for 4 years-I forget what a REAL winter feels like!

I give those of you who are die-hard runners and are out there all year round; the mere thought of wearing that many layers makes me hit the infamous treadmill! I’m all for running in the cold and snow, but in negative temperatures? I’ll sit this one out.

Complaining over.

As in many facets of life, there are always ways to “cheat the system”. Here are tips to dress for success out in this mess (of temperatures?).

  1. Warmth in-Slush out. Socks that are made with Merino Wool allows for superior temperature regulation and moisture management while insulating your feet. Shoes that have the least amount of mesh will keep the slushy snow out.
  2. Dress for success. Gear-up like it’s 20 degrees warmer; layers of technical, wicking fabrics, with zippers at the neck and underarm area to vent air as you heat up. You should be slightly cool when you start. Keep this chart as a rule of thumb (source)

30 degrees: 2 tops (long-sleeve base layer and a vest keep your core warm) and 1 bottom (tights or fleece-lined athletic pants) Brooksie way outfit
10 to 20 degrees: 2 tops (add a jacket) and 2 bottoms (add wind-resistant pants0 to 10 degrees: 3 tops (swap a fleece shirt and another jacket) and 2 bottoms (whatever works at this point!)
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens (base pair and a thicker, fleecy pair) and a neck warmer/scarf/face mask/arm sleevesStanding arm warmers pre race
Minus 20 degrees: your entire closet of workout gear 61854194853942928_SkN7fz85_b

  1. Stand out. Reflective, flourescent gear will ensure safety running in the mornings or early evenings. Even a headlamp or carrying a small flashlight will prevent snow trucks mistaking you for snow!
  2. Warm-up in the Warmth. Doing easy calisthenics (think-jumping jacks, high knees, running the stairs) inside will help you transition to the temperature outside; the cold doesn’t feel AS cold when your body is warm.
  3. Release your Inner Model and Change Quickly. Your core body temperature drops as soon as you stop running; change your clothes as soon as you can. *Women-take off that sports bra and wrap your hair in a towel. Everyone chug drink something hot!

Stay warm 🙂

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?

Updog Yoga, Rochester

5 Nov

This is my first Sunday-scratch that-first WEEKEND day off of ANY work! I’ve either been:

I love being busy and am happy I’m involving myself in so many things but it’s nice to have a “me” day #greedy

So what does a girl do on her “me” day?

YOGA.

One of the MANY perks about being an educator at lululemon is getting out into the community and taking all different forms of fitness classes; yoga, CrossFit-you name it, I’m eventually going to take it! Even living in a smaller-ish city (Rochester), there are actually a lot of studios to practice yoga, either in the heart of the city or surrounding communities. All it takes is a little look-seeing while you’re driving through from place to place (pref not done at the same time). That’s how I found Updog Yoga!

Right off of University Dr., it’s tucked behind the old library building on the second floor (if you blink, you’ll probably pass it!). When you walk in, you’re greeted with a lovely breakfast spread, fully stocked with fresh fruits, dip, and coffee. FREE COFFEE.

After I signed in, the woman at the desk informed me that the first week was FREE! Yoga classes-mind/body classes in general-are very pricey; I’ll definitely be taking advantage of 7 classes at no cost!

The class was a 90-minute Vinyasa yoga practice taught by Natalie (who knows some of the yogi’s who teach at Oakland!). We started with a series that was pretty challenging; doing one-legged push-ups in a warm-up is a sign that this class has one) regulars, two) an advanced instructor, and three) they both mean business. We did a total of 3 sequences, all about the same level of difficulty in their respective ways. The pose of today’s class was half-moon (photo to come) and it was featured in every sequence.

One thing that really stuck out to me was, once the instructor took us through the sequence on both sides, she turned up the music and let us go. I appreciated it because it let me and the other yogi’s flow at our own place and practice the poses that we wanted to master (I’m working on kicking up to a head stand while another was perfecting her full-moon pose). But it got me thinking, what if you had a terrible memory? Would you say something to the instructor or just act like you know what you’re doing by following someone else? This isn’t the first practice I’ve been to that it was set-up like this, so it must be common..just got those wheels turning upstairs :).

One more thing that really stuck out to me was while we were going through our flow, the instructor came around and massaged lotion onto our necks. I wasn’t expecting it but I actually liked it after-the-fact! I can’t put a name to the smell but it had the effects of “Vicks” and opened up all the passages in my chest, neck, and face-so rejuvenating!

The rest of the day was spent doing tons of homework, laundry, making brownies, watching the Steelers vs. Giants game, and waiting for a certain someone to get off work..

so he can help with these

MIRSA Conference at SVSU

25 Oct

What a weekend!

lots of coffee before the conference begins

Me, the rest of the GA’s, and most of the professional staff all loaded up the cars and drove to Saginaw Valley State University for the MIRSA conference! It started early Thursday morning and lasted through Friday afternoon; lots of educational sessions were available to attend as well as the social on Thursday night.

Sarah, Stephanie, and I pre-social!

I attended all of the fitness-related sessions. I love hearing what other universities are doing in their respective settings! I leave so motivated and have ideas flying around upstairs! One session that I really enjoyed was about including all types of participants in a group fitness class and how to properly teach to them. I’ve never been faced with a situation like that so learning how to instruct a certain way hit home.

There was an early morning boot camp workout that I really wanted to attend but decided to do my own circuit at the hotel gym.

I completed a 20-minute walking workout followed by a mini body weight circuit; it doesn’t compare to flipping tires like Laura did! It did feel good, though, to sweat the drinks out from the night beforebefore sitting through more sessions, a business meeting, and the ride home.

It was my first MIRSA conference and I’m super excited to see what student lead-on in Chicago next year has in store! There may be a presentation involved.. ;-).