Tag Archives: New Year

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!

Set S.M.A.R.T. Goals

2 Jan

It’s the first Workout/Wellness Wednesday of the New Year!

Resolutions(source)

We all have resolutions we make, whether we stick to them or not. The trick to sticking to our resolutions is following the S.M.A.R.T. rule:

  1. Specific
  2. Measureable
  3. Attainable
  4. Realistic/Relevant
  5. Time

These can be applied to any type of goal you wish to achieve; let’s take my “I want to floss more in 2013” (and when I say more, I’m really meaning I want to start!) goal and apply it to the S.M.A.R.T. principles to give you an example:

Specific- I want to floss every morning while I’m watching Good Morning America and getting ready for the day.

Measurable- I’ll buy floss picks (how easy can I make this!) and, depending on how many come in a pack (~90), I’ll get through half of the pack in 1 month. I plan to finish the pack in 2 months!

Attainable- every time I go to the dentist, he always asks if I floss; I always answer “no”. He then explains why flossing is so important (reduces the number of bacteria, fresher breath, and decreases my chance for gingivitis) and highly recommends I start. I want to do this not only for my dentist to quit yelling at me but also for me to involve myself in something non-fitness related.

Realistic- I know that some mornings will be easier than others (when I teach at 6am or if I’m hungover out late the night before) but I plan to keep some flossies in my bag at all times; I’ll whip those babies out with pride.

Time- I want flossing to become a habit, everyday, by March 1, 2013.

376543218814265897_3C80IcM3_c(source)

Piece of cake, right? This isn’t rocket science; try this technique with your 2013 New Years Resolutions and don’t be one of the 24% who never achieves their goal(s)!

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?

12 Days of a “K.E.P.T.You Fit” kind of Christmas!

18 Dec

Happy holiday’s to all! Tis’ the best time of the year to spend time with family and friends, relax in front of the fireplace and indulge in decadent goodies. But.. tis’ also the time of year when the average person packs on 1 pound from Thanksgiving to the New Year (doesn’t sound like much but that 1 pound adds up).

Don’t deprive yourself! Combat the goodie-gain-guilt with a little 12 Days of Christmas exercising! Everyday, I’ll post an exercise to complete. You’ll complete that exercise as well as the previous exercise(s) from the days before. By the end of 12 days-you’ll have an entire workout!

I’ve already started it, but there’s no better time than now to jump in on the fun!

FitBit*

Make yourself, your family and friends accountable to complete each exercise.. everyday! You’ll feel better about indulging if you know you’ve exercised, even if it’s to the “12 Days of Christmas” song..as if you don’t hear it enough! Hey, you never know..next time you hear the “12 Days of Christmas” song, you’ll stop what you’re doing and complete the workout. No judging 🙂

On the 6th day of Christmas K.E.P.T. You Fit Gave to me..

  • 6 sets of 15 seconds of Jumping Jacks
  • 5 Walking Lunges w/ Shoulder Press (both legs=1 rep!)
  • 4 Kettlebell Windmills
  • 3 sets of 10 Bent Over Rows
  • 2 sets of Push-ups, 30 seconds each.
  • 1 set of 60 seconds of Squats