Tag Archives: Oakland university

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 🙂

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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 🙂

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!

Fitness at Home Series-1

15 Jan

I’m instructing a series at the Rec Center called Fitness at Home, where I’ll be talking, demonstrating, and explaining workouts that can be done right in the comforts of one’s own home! With everyone’s crazy-busy lives, it’s still super important to fit in physical activity. If you have an open space, 2 soup cans or water bottles, and a sturdy chair-you have a gym!

Benefits of exercising at home and tips to make it a little easier:

  1. It’s right there. No need to find a parking spot, get a locker, and wait for a piece of equipment.
  2. Rise and shine sweat! First thing in the morning, set your alarm clock for 30-45 minutes earlier and exercise. Not only does this clear your schedule for the rest of the day, but also, research has shown that exercising first thing jump-starts your metabolism, so you’re constantly burning calories throughout the day.
  3. Add variety to your workouts. There’s been a huge shift from in-the-gym workouts to any physical activity counts; walking, running, Tai Chi, tennis, ice skating, gardening, moving-all are forms of activity that can act as exercise.
  4. Set your clothes out the night before. There goes the excuse “it takes too long to get ready”-problem solved!
  5. Enlist the help from a friend, furry or not. Having someone or something holding you accountable is an excuse-proof way to exercise. You don’t want to let down a friend or partner and you surely don’t want to let down Rover or you’ll have quite a bit of a mess to clean up.
  6. Tune in. Workouts on demand offer tons of options with little to no equipment and at a very low-cost.
  7. Youtube. Type in workouts and thousands are available to you! Ranging from 3 minutes to a half an hour.
  8. Log your efforts. This not only keeps track of what you’re doing, exercise-wise, but also will help if you get stuck in a rut.
  9. Track your progress/regress! How are you clothes fitting? Is walking up the stairs becoming easier? Are you able to do jumping jacks and squats longer? And vice-versa.

Need a little help?

A Kitchen Maid workout:

PicMonkey CollageThe who, what, where, when, and why’s of creating an at home workout:

  1. How are you feeling today?
  2. What do you want to work on? Create a small goal that can be accomplished in ~45 minutes.
  3. What equipment is available to you?
  4. How much time do you have?

Your turn!

Fitness at Home Series-Equipment

15 Jan

If you’re following along the Fitness at Home series, here’s a list of inexpensive exercise equipment that is completely optional and will only add magnitude to your workouts.

equipment

  • Bench (not pictured). Jane Fonda style, very inexpensive and stackable. Price ranges from $45-$150.
  • Stability ball (clear). It doubles as a chair! This can be used in place of the bench; it requires more stability and core support. If you’re choosing between the two, I’d pick the stability ball.
  • Resistance bands/tubing. Another inexpensive way to get a strength workout in; tubing ranges from light to heavy and comes in circular tubes (as shown) and bands.
  • Mat (pink). These are just great for anything and everything! They vary in thickness, colors, and technology; some have antimicrobial additives! (#themat)
  • Dumbbells (the pyramid). These are a little pricey, mainly because you buy by the weight, but if you have a little extra “fit cash”, invest in some. Craigslist, gyms going out of business, and friendly neighbors are great resources to utilize!

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!

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)!