Tag Archives: Spring break

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

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*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

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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.

Add 1 Mile To That

7 Sep

TGIF!

I’m not sure where your whereabouts are, but it’s a gorgey day in Rochester MI! Fall is right around the corner and you can tell by the crisper mornings and cooler nights. I’m no vampire or emo but I love the dark, both later in the mornings and earlier in the evenings :).

Last night was my first Abs, Glutes, & Thighs class at OU! With that kind of name, it attracts a lot of the girls (who woulda thunk) and I had a smallish group of 11 lovely ladies who glistened, burned, and had an hour filled of fun! As much as I love a huge group of participants, like the Spring Break a Sweat class I taught at NC State, a smaller group offers just as much satisfaction because:

  1. you can connect with the participants on a more personal level. getting to know their names and having a conversation instead of just teaching at them.
  2. it’s not as intimidating to suggest an exercise they want to do or region they want to work when they’re surrounded by the same people every week.
  3. as an instructor, you can really see their progress; not only in fitness but in their body awareness, appreciation, self efficacy and esteem as well. on the fitness aspect, maybe when the class started they performed push-ups on their knees and by the end of the semester, they’re doing them on their toes! in their body awareness, their form has improved tremendously to where they can actually feel when they’re doing it correctly/incorrectly; focusing on what their body can do rather than what it struggles with (notice I didn’t say can’t!); self efficacy is strengthened by realizing they’re capable of reaching their goals and not giving up; and their self-esteem sky-rockets simply because when we exercise, we feel good about ourselves.

This morning started with another run around campus! I’m telling you, OU has some serious hills! I ran the same route as before (minus the intervals) but did it twice around. I then wanted another hill (say whaaaaaat) so instead of stopping at the Rec center:

  • continue on Pioneer Drive. you’ll stay straight (or veer right) on the road and NOT turn onto Ravine Drive (a parking lot and the soccer fields will be on your left)
  • enjoy running down the hill.
  • make a U-ey and trek back up the hill. try not to lean too far forward; it restricts your breathing and actually makes it harder because your weight is forward rather than upright.
  • now turn onto Ravine Drive
  • turn right onto Meadow Brook Road and continue until you reach the stop sign.
  • make another U-ey back towards the Rec center.

When you’re finished, you’ve added ~1ish more miles! Make sure you properly cool down and stretch those muscles!

Raw, Toasted Almonds

10 Mar

I hope your weekend starts off on a relaxing yet healthy note!

First off- GO PACK! NC State beat Virginia yesterday 67-64! They’ll be playing UNC today at 1pm- show your support for the Wolfpack!!

Today (Wednesday) started out with a spur-of-the-moment run around North Park. When I’m home, exercising is at the end of my to-do list. I don’t know what it is but I’d rather spend time with my family than carve out an hour to myself. Instead of pushing myself to workout when I know I won’t put 100% into it, I listen to my body and go with the flow. The flow this morning was urging me to go! The high in Pittsburgh today is going to be mid-60’s; perfect weather for a run and to see the unveiling of the Mario Lemieux Statue!

If I was going to run, I wanted to complete it earlier rather than later so it wasn’t on my mind; my dad and I have plans to bar hop this afternoon! He’s on vacation and I’m on Spring Break so it’s only fitting we both live it up!

Breakfast was a hearty bowl of overnight oats made with Trader Joe’s honey Greek yogurt, 1/2 cup of Old Fashioned oats and raw, toasted almond slivers. Have you ever had these from Trader Joe’s? They pack so much flavor! When I first saw the word “raw” on the label, I was skeptical that these almonds would be on the bland side and I’d have to toast them in the oven. Wrong. They are pre-toasted with no seasoning so the almond flavor really bursts. Fantastic for oats, salad, or mixed into yogurt!

Last night after my mother came home from work, she wanted a quick circuit to complete before dinner. Because she’s family, I didn’t charge her but she’s lucky! My mother did the following workout for 30 minutes; 45 seconds each exercise, 3-4X through.
1. Side squats w/ tubing
2. Push-ups w/ rows
3. Reverse lunges and biceps curls
4. Glute bridges and triceps skullcrushers.
5. Planks

You- Katie..there’s no shoulder work?
Me- Ahh, yes. Long story short and in lamens terms; my mom has no cartilage between her vertebrae. In fact, she has no balance mechanisms throughout her spine, neck, or head. There have been times when we would be yoga-ing and she completely fell over. Funny but very serious! My mother has been to every doctor in Pittsburgh and no one seems to have a cure for this. Prior to, her exercise regime was similar to mine; we’d do DVDs together (weights and cardio), walk, practice yoga and Pilates; now, she’s limited with weights workout (nothing overhead, lateral, or bent over arm movements), no high impact plyometric exercises, and anything that will cause her to strain her neck is out of the question. She enjoys swimming because it’s low impact enough that she doesn’t feel like a semi hit her the next morning yet it increases her heart and provides toning benefits. Yoga and Pilates are comfortable for her too, she just has to watch her alignment and ease into the postures.
Like everyone, my mother has good days and not-so-good days but there’s never a day that goes by where she’s sedentary because of her minor-limitations. My role model.

Have a great Saturday! I’ll be writing up another Ripped review in case you needed a new DVD to add to your collection :).

Things to stumble upon:

Slutty Brownies

4 Mar

Happy Sunday!

I’m back in Pittsburgh for Spring Break and the weather is actually not bad! Sunny skies and warm running weather yesterday, breezy but bearable and off/on sunshine today; can’t complain for March temperatures like this :-).

Every time I come home, my mother and I vie for the daily crossword puzzle; we’re both obsessed with word puzzles! Call me crazy but ever since I’ve started doing them, my vocabulary has advanced. Maybe it’s what I use to justify to everyone who calls me a nerd but I’m sticking to it! As I was flipping through the Pittsburgh-Post Gazette, I came across an article celebrating the Oreo and it being around for a century. (Read the article-it’s very comical!)
It’s only appropriate to celebrate this American cookie with a recipe; but not just any-old recipe. This calls for a brownie; but not just any-old brownie..I’m talking a brownie recipe that ignores the standard ingredients; one that calls for so much butter you have to make a special trip to the store for; one that uses every measuring cup in your pantry; one that lures everyone in your household into the kitchen..

(Drumroll please) Slutty Brownies!

Now you may be thinking “for someone preaching healthy recipes and fitness, this seems contradicting,” but everything in moderation! I’m not telling you to sit there and eat the entire batch in one sitting (but if you do, I don’t judge 😉 ). Share with coworkers, family, and friends; treat yourself for all of your hard work by indulging a little.

Ingredients: Brownie layer

  • 10T. butter
  • 1 1/4cups sugar
  • 3/4cups cocoa powder
  • 1/2t. salt
  • 2t. vanilla extract
  • 2 eggs
  • 1/2cups flour

Cookie Dough layer 

  • 1 stick of butter
  • 1/4cup brown sugar
  • 3/4cup sugar
  • 1 egg
  • 1 1/4t. vanilla extract
  • 1 1/4cups flour
  • 1/2t. salt, baking soda, and baking powder
  • 1cup chocolate chips

16 Oreos 

Prep:
1. Melt butter in a saucepan over medium heat. Whisk in sugar and cocoa powder. Remove from heat and add salt, vanilla extract, eggs, and flour- stirring until everything is incorporated. Sit aside.
2. Beat butter and sugars until creamy. Add in salt, vanilla extract, and egg (make sure to scrap down the sides of the bowl!). Carefully stir in flour.
3. Preheat oven to 350degrees. Spray a 9X9 baking dish with cooking spray. Pour cookie dough batter first, spreading it out so it lays evenly (push into the corners). Layer the Oreos on top, not overlapping them. Pour brownie batter on top. 
4. Bake for 35-40 minutes or until the knife comes out of the brownie clean.

The verdict? AH-MAZ-ING! They’re on the denser side so a little brownie goes a long way.

Happy Birthday Oreo!

Now off to watch the Boston Bruins and New York Rangers face-off with my daddy :)!

Busy, Busy!

25 Jan

I swear I’m still alive! The days get busier and busier as the semester progresses and I’m finding my days are filled with clients, class, work, group fitness, errands, eating and oh..breathing! I’m not complaining! I love being busy; it makes the days and weeks go by SO much faster! A little recap shall we?

Saturday & Sunday: Group fitness express training! Long but satisfying and fun days training participants on how to be a fitness instructor! Truly a passion of mine. Sunday night was filled with football and completing homework ; getting ahead on assignments throughout the week takes discipline but if I don’t do it, I’ll get extremely stressed.

Monday: Worked all morning; PT newsletter, group training promotions, PT class grading and organizing. Senior seminar for 3+ hours. Taught Spring Break a Sweat and absolutions (great class participation! high energy and very vocal-love it!)

Tuesday: AM workout: I have a feeling my friend DOMS is coming to visit after this one!

  • warm-up ~6.5 mph
  • 12X alternating between 1 minute @ 8.5, 1 minute @ 7.0
  • cool-down
  • (2) incline chest press & BOSU push-ups (16)
  • (2) BOSU jump squats (16)
  • (2) bent-over rows & incline rear delt. flies (16)
  • (2) walking lunges holding BOSU overhead & curtsy lunges (16)
  • (20) hammer curls & BOSU triceps dips (16)

..trained a client, finished grading papers, ACE PT class, lunch, class, ACE PT class, office hours, and taught a TRX outreach. Home for dinner (tacos!) and more homework.

I’ve started reading The Hunger Games and am hooked! I can’t wait to finish the book and see the movie. Any thoughts?

Back In Action!

19 Jan

Today was  a great day!

  • work meeting
  • energy-packed muesli to power me through a morning full of to-do’s
  • strength and conditioning class
  • home to relax and make dinner (recipe to come!)
  • back to work to teach Spring Break a Sweat and Absolutions!

Spring Break a Sweat is a circuit/interval-style class. The participants tonight were full of energy and ready to sweat! There’s nothing better than having an upbeat, high energy group of participants- it really makes the class fly by! Tonight’s class featured:

15 minutes of:

  • butt kickers & high knees
  • plyo step touches and plyo hamstring curls

35 minutes of :

  • 1 minute challenge: alternating lunges and squats, push-ups and mountain climbers
  • pyramid: biceps curls and triceps kickbacks (10 down to 1)
  • 30 second challenge: plie squats and jumping jacks (2X)
  • pyramid: chest press and triceps skullcrushers (10 down to 1)
  • glute extensions and fire hydrants

Everyone was a glistening mess afterwards! Success!!

FitBit*

Have your participants count the repetitions of each exercise for 2 reasons:

  1. as the instructor, you’re repeating safety cues and encouraging them so you may count one too many (or not enough!), and
  2. gauging the intensity level of the class is shown if you’re participants can/not talk