Tag Archives: Shopping

10 Rounds X 10 Reps Challenge

3 Oct

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard :).

In the Rec center, it sometimes can be more challenging to find a space to do plyometrics than the workout itself, especially if you come at prime time. With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

  • by the staircase
  • near the ping-pong tables (watch for flying balls)
  • outside the activity center
  • down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A Men’s Fitness article in the October 2012 issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps


Overhead Shoulder Press

Jump Lunges


*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10 workout works wonders on its own, but if you’re looking for extra total body conditioning, here ya go!

  • 20 squats
  • 20 reverse crunches
  • 20 triceps dips
  • 20 alternating lunges
  • 20 leg raises (laying down)
  • 20 biceps curls
  • 20 squat jumps
  • 20 v-sits
  • 20 lateral raises


Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate). First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points, they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun :).

They hope to release it between March and April of next year; it’ll be a compact version of FitBit and in motivating colors (red, black, blue). I was contacted about trying SlimKicker and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… :-D.

Pittsburgh Vacation and Father’s Day

19 Jun

Hey there! It’s been a couple of days since I last posted; a trip to Pittsburgh will do that to ya! I was fortunate enough to take a couple of days off from the internship to spend Father’s day with this guy ↓

(The cake was a plus 😉 )

On Sunday, we went to my Aunt’s house for a cook-out in the afternoon; steaks, fries, salad, and more cake was devoured. The rest of the day was spent relaxing and watching TV..perfect father’s day in my book!

While at home, I took many Les Mills classes at the gym my parents belong to (GREAT gym BTW! Oxford Athletic Club for you Pittsburghers’ out there!). Body Combat and Body Pump were the two main classes (that’s all they offered) and I was slightly disappointed. The instructor who taught the first Combat class was, with all-due respect, bad. His cues were late, he did 10X more on the right side than the left (the infamous “we just did that” was used one time too many), and he was monotone the entire class. If you’re being given the workouts (choreography, music, safety cues, etc.) you should have it MEMORIZED and down-pat! A mistake here and there is fine but every track? C’mon. If I didn’t know some of the moves, hadn’t taken the class before, and wasn’t an instructor already, I’d be P.O.-ed that my workout wasn’t 100%! The second Combat class was MUCH better; she knew her stuff, was motivating, and challenged us to put 110% in..my kinda style! Pump was pretty standard; I feel like that’s the easiest format to memorize if you can follow the 8-count and have rhythm. One thing I don’t like about Les Mills is that they pack SO much choreography in 1 track that the instructor scrambles to instruct the exercise, get in position, cue it, and look around to make sure the participants are doing it safely. For instance: during a triceps track, we went from push-ups to kickbacks to overhead extensions back to kickbacks back to push-ups with maybe a count in between each transition. The instructor couldn’t even get in all the reps let alone instruct and cue the exercise! How are the participants, of all levels, going to get the most out of the exercise, safely?! Definitely not the instructors fault, just something I’ve noticed in every release. The music is always awesome though!

Pictures from home!


Back on the grind! 4 weeks left in Raleigh..

Things To DO Before a Sweat-Sesh

29 Feb

Based on personal experience (like this morning), I’ve compiled a list of things to try not to do before your workout-PLEASE add-on! I want this to be a rolling list, so the more participation, the better we can all prepare!

  1. ladies: always have a back-up stash of pony tail holders. what girl honestly forgets these!!this girl does.
  2. plan your workout ahead of time. having a list with what you want to complete will maximize your gym time and not leave you wandering through the gym thinking of what to do next.
  3. if you’re working out in the am, set out your clothes, iPod, keys, water bottles, etc. the night before. this is a great tip if you’re still adjusting to morning workouts; everything is ready, all you have to do is perform.
  4. prepare your meals for your workout. sweatingglistening earlier in the day spikes your metabolism; keep it revved with healthy foods, plenty of water, and no stress! this can be done the night before as you’re packing your gym bag.
  5. fuel your body appropriately. if you know you need a snack before a workout, make it an easily digestible one (simple carbs, little protein/fats (longer to digest)). if you’re an exercising-vet and can handle working out on an empty stomach safely, do it. make sure you recover with 4:1 ratio of carbohydrates to protein (source) a great source? CHOCOLATE MILK!
  6. always warm-up. always. a dynamic warm-up is most beneficial; try to incorporate the same exercises that you’ll do for your workout but at a lesser intensity/weight.
  7. wearing the correct shoes. because I run so much, I buy shoes solely for that purpose and try not to wear them out while cross training.

Nike LunarGlide+ 3

26 Dec

I recently purchased a new pair of running shoes and finally broke them in this morning! As a runner, I know that in order to prevent injuries, I should have new shoes every ~300 miles or so. Overtime, running shoes lose shock absorption, cushioning and stability as well as their look (important!)  I’m a big supporter in Nike shoes; I like the way they fit my feet, are light-weight and allow my feet to breathe.

I’ve run in Vomeros, Air Max+, Air Max Tailwind and now LunarGlide+ 3.

Compared to other running shoes, this shoe is solely for roads, not trails. Once I slipped my feet into them, I immediately felt how snug my feet felt and the support my ankles had thanks to the floating-heel support clip (keeping the back of my foot from pronating in/outward). I jumped up and down a few times and noticed the extra cushioning these had compared to my other shoes; great for runners like me who benefit from a little extra cushion for the pushin’ ;). The flexibility these shoes have is helpful when I “tip-toe” over rain puddles, my stride returns to normal without any awkwardness. My feet didn’t feel sweatyhot post-run due to the mesh “bootie” inside the shoe. Actually, my feet felt very airy throughout the entire run!

Usually when I’m breaking in a new pair of shoes I’ll do a mini run, but I felt so good in the Lunarglide+ 3’s that I ran 11 miles! No shin splints and no runner’s knee pain makes Katie a happy runner :D. If only these shoes came equipped with a software to watch where I’m stepping; when I got into my newly cleaned, waxed, vacuumed and freshly scented car, an odor quickly perfumed the entire inside. Praying my dad wasn’t playing a sick joke on me, I looked down and low-and-behold I stepped in dog poo. Wonderful.

Minus the new stench of one of my shoes (they are airing out as we speak!), the LunarGlide+ 3’s are a great running shoe with support, breathability and cushioning every leisure and/or competitive runner is looking for..A+!

At-Home Circuit

17 Nov

Need a quick at-home circuit workout? Here ya go!

This circuit workout can be done in 15-20-30-45 minutes, depending on your time allowance. It’s a mix of cardio intervals, resistance training, plyometrics and fun (the most important component!).

Remember proper form and safety cues! Have water near-by and don’t forget to stretch post-sesh.

  • 15 push-ups (FitBit*)
  • 30 seconds high knees
  • 30 seconds butt kickers
  • 8 each lateral/front raises
  • 30 seconds jumping jacks
  • 15 hammer curls (biceps curl but palms face each other)
  • 30 jumping lunges (or stationary)
  • 15 triceps dips
  • 45 seconds mountain climbers
  • 10/arm plank rows
  • 15 plie squats and overhead presses
  • 1 suicide (no space? try squat jacks. a jumping jack, but sink into a squat)
  • 15 reverse flies
  • 20 jump squats (or stationary)

Repeat the circuit 2-3-4 times through and WahLah-a complete total body workout without leaving your house! I did this workout yesterday 3 times through and it took me about 35 minutes.


I challenge you to do AT LEAST 1 full push-up (on your toes)! But by all means, don’t limit yourself to just ONE-with good form, push yourself a little harder every time you complete a workout with push-ups. Keep building on that ONE full push-up and before you know it, you’ll be doing ALL of your push-ups on your toes!

8 Minutes in Heaven

19 Oct

Get your mind out of the gutter..I was talking with an instructor and a previous student of mine, Melissa, and she explained a new class format that I’ve never heard of before! It’s called 8 minutes in heaven and basically, it’s 8 different exercises performed for a minute each.

“I start with a lower body exercise, then an upper body exercise and end with a core movement; hold each exercise for 1 minute and rest 30 seconds before moving onto the next,” explained Melissa. “In between sets, complete 2-3 minutes of cardio (jumping jacks, high knees, etc.).”

Melissa uses this format with her Smart Bells class and changes up the exercises weekly.


Talk with your friends, coworkers, supervisors, etc. about different formats they use in their respective classes! It’s a great way to learn a new technique and/or incorporate new formats into your class.  This doesn’t just apply to fitness instructing; sharing ideas in any field is a terrific way to keep things fresh and exciting!


Muffin Cups for Portion Control

12 Oct

Ever have one of those “aha!” moments while rummaging through your cabinets?? I’m always on the lookout for ways to help with portion control and while I was on the hunt for a snack the other day, I came across those rubbery muffin/cupcake liners. Hmmm..

A cheap and effective way to portion out snacks with materials you have hopefullyalready? Muffin/cupcake liners! Yes, these liners  can come in handy both for baking and portion control. Each liner is about a half-cup portion; perfect for nuts, fruits, or pretzels!


Do some rummaging through your cabinets (not just kitchen ones! it’s amazing what you find elsewhere..) and see what you can find to help you better portion out foods. Get creative and use your imagination!

Portion Distortion Quiz Answers

30 Sep

How do you think you did on the portion distortion quiz? Here are the maybeSHOCKING answers and reasons to the questions:

  1. B) hockey puck. Many bagels, muffins, pastries etc. are actually 2 or 3 servings. If this is the case, split it in half and save the rest for later.
  2. C) tennis ball. All veggies should equal the size and volume of a tennis ball. Aim for 3+ servings daily!
  3. B) half of a tennis ball. Picture a halved-tennis ball (domed side up) when eating whole grains like rice or pasta.
  4. A) golf ball. this one shocked me! you’d think since it’s still fruit, you could eat more-wrong! Dried fruits tend to be higher in sugar, so visualize the size of a golf ball when eating them.
  5. C) tennis ball. The same goes with whole fruits, they should equal the size and volume of a tennis ball. When faced between whole fruit and juice, pick the whole fruit. Juice lacks  fiber, vitamins, minerals and you’ll hungry soon after because your body doesn’t recognize fluids like it does solids.
  6. A) shot glass. yes, shot glasses can be used for more than one thing :p. Before spreading, imagine filling a shot glass (no packing!) and that’s the correct portion for all nut butters. Reduced fat or full? Your preference, but the reduced fat kinds have added sugar to make up for the missing fat. Fat=our friend!
  7. A) shot glass. It’s a small serving, but it’s easy to overeat nuts so portion out about a shot glass full and save the rest of the bag for later. The fat in nuts can help suppress your appetite and signal your brain that you’re full=a great snack!
  8. A) 4 dice. Choosing part-skim or 2% cheeses provides the same amount of calcium and protein in full fat versions!
  9. A) a thumb tip. Monounsaturated fats are a staple in a healthy diet.


Using common objects as visual aids for your meals is a foolproof way to ensure you’re eating the appropriate portions. Control your portion sizes-don’t let them control you!

Thank you Prevention for this eye-opening quiz!

Portion Distortion Quiz!

28 Sep

Quiz time! Today’s post will require you to use your noggin. Portion control is a HUGE issue, especially if you’ve hit a plateau and are trying to find what’s the culprit.

This quiz is solely on serving sizes. Keep a tally of your answers and see how well you did at the end! Good Luck!

  1. What object shows the best serving of a bagel? A) golf ball B) hockey puck C) stack of CDs
  2. What object  shows the best serving of baby carrots? A) golf ball B) half of a tennis ball C) tennis ball
  3. What object shows the best serving of rice/pasta? A) 4 dice B) half of a tennis ball C) tennis ball
  4. What object shows the best serving of DRIED fruit? A) golf ball B) half of a tennis ball C) tennis ball
  5. What object shows the best serving of orange juice (use your imagination) A) golf ball B) half of a tennis ball C) tennis ball
  6. What object shows the best serving of a nut butter? A) shot glass B) half of a tennis ball C) tennis ball (please be correct!)
  7. What object shows the best serving of mixed nuts? A) shot glass B) half of a tennis ball C) tennis ball
  8. What object shows the best serving of cheese? A) 4 dice B) half of a tennis ball C) tennis ball
  9. What object shows the best serving of oil? A) thumb tip B) 4 dice C) shot glass
Stay tuned for the answers!

Exercise of the Week- August 25

25 Aug

Kettlebell Windmills=core stability, flexibilty, and strength of your shoulder joint. Very functional exercise that will help you in other areas of your fitness regimens!

Turkish Get-ups=deceptively challenging yet fun! Starting from a supine position into a standing position, then back down again with your arm extended involves just about every muscle to work. Try the exercise with no weight, then progress. Don’t have a Kettlebell or Smartbell-don’t worry! Any piece of equipment will do.