Tag Archives: Step I.T.

Day 41

18 Jul

What a day!

But first, a recap of last night:

  • ran Lake Johnson 2 times! It ended up being about 7 miles (give or take) and boy was it brutal; I felt like a wool clothe was covering my mouth and nose the entire time.
  • picked up a package from Kathie who so thoughtfully left it as a “going away” present. A mug , card, and a picture of us!
  • sat in complete silence and ate dinner. I guess that’s what happens when you shut your cable and internet off before you move out! Good thing I have Hulu+ on my phone and a good book to read. If a neighb is reading this, would you be so kind to take the password off your wifi ūüôā

Now to Tuesday..

This morning started bright and early; a morning run around the lake. It can’t get better than seeing the sunrise while doing an activity you love :), it sets the tone for my ENTIRE day! The only not-so-good part of the morning was putting off breakfast until I got to my internship; one of the coordinators took me to breakfast on campus which was very delicious and sweet of her! I forgot how good omelets are when someone else makes them; an egg-white omelet with veggies, turkey sausageeege (Scott Disick-style), and feta cheese with a side of fresh fruit!

I’ve been spending the last week sorting through CD’s and organizing them by BPM and, of course, I had to do it wrong, so I spent a majority of this morning reorganizing them.

I taught a Step demo to the employees as another final hoo-rah! It was a short 20-minute, 3-combo routine that I wanted to perform to see if I’ve improved since Step I.T.¬†I think it’s safe to say that I’ve become one with the Step ;).

Lunch was something other than a sandwich! I’ve been on a huge salad kick lately because I’m trying to clean-out my refrigerator before the big move up North!

In the mix:

  • spinach
  • cannellini beans
  • cucumbers
  • tomatoes
  • red onion
  • cherries! I LOVE fruit in salads! A lot of people don’t and I’m not too certain why?
  • mozzarella cheese
  • balsamic vinegar
  • wheat thins. These were last-minute; after the step demo, I realized I didn’t have a whole grain so I through those into the mix.

I have the neatest salad container ever; it’s an ordinary oval bowl but the lid holds a fork AND a little cup for dressing! It fits about 2 tablespoons, which is the serving side for most dressings.

The rest of the afternoon will be spent resting up around the office before I teach Body Sculpt & Balance tonight at 5:30pm!

Day 29

28 Jun

Traffic can make a good day go bad-especially when the accident isn’t even on YOUR side of the road! Damnrn rubberneckers! Good thing I had this¬†¬†and saw this¬†¬†on my Pinterest board when I logged on this morning :).

Although I wasn’t planning on riding a stationary bicycle, I did plan a cycling class that I’m teaching on July 19, Cycle & Stretch (I’ve said the exact date because it’s a GOAL of mine; always a work in progress and motivation to perfect it-keep me accountable!). 45-minutes of cycling and 15-minutes of stretching is the ideal cycling class for me because I’m not (actually never)¬†excited about taking a cycling class (I feel violated when I come off the saddle) and it’s completely out of my comfort zone. I hope you’ve noticed-I’ve been stepping out of my comfort zone a lot lately; step I.T., cycling, yoga, Pilates, and aquatics are all formats that I’m conversant of and participate in regularly, but teaching them is a whole new ball game. In this internship experience, it’s okay for me to mess up; using the wrong terminology in step class, sprinting to a song that’s more fitted for a climb, wearing a two-piece to a pool plyometrics class..all are “oopsies” that I’ll take and learn from so that they don’t happen again. I want no regrets, no “I wish I tried that”, no if only’s in regards to this internship; I’m learning, growing, and evolving and I challenge you to do the same with your respective careers! Will you try?¬†

I wanted to do a homemade strength workout before a training session; as much as I like taking the classes here, the sculpting classes tend to do the same thing (not complaining though!) and I’m not feeling challenged as much. There’s nothing that a little digging through my exercisebrary can’t fix! The workout went a little like this:

  • side squats and reverse lunges (combo of the two)
  • up, up, down, down push-ups and push-ups with a knee tuck on the stability ball
  • BOSU bent-over rows
  • dead lifts and biceps curls
  • step downs with a knee lift and anterior raises
  • BOSU step ups with overhead presses
  • triceps kickbacks and glute extensions
  • single-leg bridges

In and out in an hour!

Girls night is back and the plan is sushi and a concert series! Have a great night!

Day 24

21 Jun

The third picture is how I felt and looked after my run this morning:

It’s SO hot-everywhere! Are you planning to exercise outside? Below is a chart that shows what heat indexes are safe to exercise in:

Based on your location, ¬†find the relative humidity percentage and the current temperature on the chart (i.e. Raleigh’s humidity % is 45% and temperature is currently 95*-heat index says it feels like it’s ~102 degrees outside); if your results fall in the yellow, orange, or red areas, you run the risk of a heat-related injury.

According to ACE, a “heat-related injury results when the demand of the environment exceeds the capabilities of the body’s regulatory mechanisms.” There are 3 stages that occur, each getting progressively worse if not treated properly and in a timely manner:

  1. heat cramps- excessive sweating causes water and salt loss which leads to muscle cramping. dehydration, fatigue, overheating, and electrolyte imbalances can cause these cramps, usually in the legs and abdomen areas. drinking lots of water before, during, and after exercise can help the on-set of heat cramps.
  2. heat exhaustion- more severe, it’s caused by a decrease in blood volume, water, and/or electrolyte depletion from sweating. the muscles and brain require greater blood flow, and at the same time, the skin needs blood flow to radiate heat to form sweat. faintness, fatigue, paleness, and nausea are some signs of heat exhaustion; replenishment of fluids and electrolytes and rest in a cool environment are best for treatment.
  3. heat stroke- a medical emergency, all mechanisms for cooling have failed and severe elevation of the body temperature occurs. the hypothalamus (center for hormone control) loses control and body temperature rises to levels that cause damage throughout the body. irritability, poor judgement, confusion, an unsteady gait, and a glassy stare are symptoms of a heat stroke. once these symptoms are recognized, immediate treatment is recommended; allow the skin exposure to cool air, cool towels and ice should be placed on the skin, and availability of water should be close by. once in the care of professionals, further treatment (if needed) can take place.

Here are some ways to prevent a heat-related injury:

  • acclimatization. the body’s adaptation to heat stress and increased capacity to workout in high temperatures and humidity. it’s recommended to reduce the workout duration by 50% on the first day; most people acclimate in 4-10 days of exposure as long as fluid and electrolyte replacement is appropriate!
  • fluid replacement. water is the most important fluid to drink when preventing heat-related injuries; it maintains homeostasis throughout the body. experts recommend consuming fluids in 3-10 ounces every 10-20 minutes and rehydration is extremely beneficial too.

 I met with the group fitness coordinator to talk about my Step I.T. class yesterday. Here are some of the suggestions she gave me:

  • make sure each combo follows the 32 count
  • transition each block with the first move of the next block
  • try to use different step moves in each block (this can confuse the participants if we did a corner knee the first time through, then a corner glute the second time through)
  • start with the basic move (knees corner to corner) and as the participants are getting used to that, show them a more advanced option (knee, walk, walk, knee)

Most of the instructors took Step I.T. with me and all agreed they were very satisfied with the turnout! They provided me with constructive criticism to make my next class much better but told me this is a learning experience and to just have fun and keep the participants moving. I can do that :-P; the instructors I’m surrounded by are some of the most talented I’ve seen in person so I’m in the right place!

Teaching Body Sculpt tonight! (review tomorrow).

Congrats to Evgeni Malkin for winning the NHL Hart Trophy last night at the NHL Awards ceremony in Las Vegas, NV! ¬†(source)¬†The Hart Trophy represents the NHL’s most valuable player and it couldn’t have gone to a more-deserved player than “Geno”!

Day 23

20 Jun

Today’s the day-Step I.T. with yours truly! Lots of steppin’ has been happening in my office; we shall name the step Bruiser..he’s taken quite the beating ūüėČ

The humidity is not in anybody’s hairs favor today; it’s going to be in the high-90’s! If you have side¬†bangs or your hair is angled in the front, a cute and easy way to wear your hair while exercising is with a clip to the side:

Push it up to add a little poof and you’re set!

This morning was practice, practice, practice; I rehearsed in the studio with the mic and the music playing as if I were talking to the participants. Hearing my choice of words out loud definitely helped where I needed to add or take out a step, change a transition, or think of a different way of saying something. If you’re learning to teach a new format, I highly recommend this way of practicing! When I practiced in my office and repeated the words in my head, everything worked because I knew what I was talking about. Participants don’t. Rehearsing the class as if it were the “real deal” only helped make the class successful.

Step I.T. went well! It being my first time teaching Step, mistakes were a no-brainer. I need to practice transitioning from right and left sides, remembering the steps (!), and cueing in time. Most importantly, I kept the class stepping, did even repetitions on each side, reiterated safety cues and breathing, and had fun! I’m in no way an expert stepper but am pleased with the outcome of my first Step I.T. class; the participants approached me afterwards and said they thoroughly enjoyed the class and it was a great workout-music to my ears! One thing to remember-when the fans are on high, papers will not stay in one place! I taped the workout in front of me on the mirror before I turned the fans up; needless to say we held basic for quite a while while I re-taped the papers down ūüôā rookie mistake..

Another fave purchase from Trader Joes! Kettle Corn in individual packages, perfect combo of sweet and salty. I don’t like popcorn but put kettle corn around me and you won’t stand a chance at getting some! Turkey, humus, tomato sandwich with strawberry Greek yogurt.

A part of my internship experience I wanted to observe and learn is the wellness profiles that the company does for employees. It’s a two-fer; one part is the fitness assessment, the other part is the lifestyle assessment. I’ve done fitness assessments before, but this protocol is different. They take the client’s blood pressure seated, standing, and while they’re exercising on the treadmill-all manually. I can’t even hear the systolic heartbeat in dead silence let alone while they’re running on a treadmill! So today was all blood pressure practice; I plan on going around to each persons’ desk and taking their BP tomorrow-be ready!

Have a cool first day of summer!

Day 17

6 Jun

Is Wednesday the day of rain? Such a gloomy drive to work, especially when there’s not an accident in sight yet blinking red lights are everywhere from people slamming on their breaks..okay, I’m done.

I finally went to Trader Joe’s after work yesterday! There’s some things I prefer to buy there then at a regular grocery store; fruit and veggies are cheaper without sacrificing quality, nuts are inexpensive, and the cheese selection is huge! I love the Shredded Mexican blend in my scrambled eggs and have missed its gooeyness so much that I believe that’s the reason I couldn’t sleep last night..I was anticipating breakfast this morning :). Other things I purchased:

  • multigrain bread. really hardy and stands up to chicken salad without becoming soggy
  • grilled chicken breast for chicken salad
  • celery
  • raw, toasted almonds
  • sweet potato crinkle chips. a.m.a.z.e.b.a.l.l.s.
  • peanut butter-filled pretzels
  • (2) pizza al pollo asado. a mexican-style pizza with a corn masa crust, grilled chicken, refried beans, jack cheese, and tomatillo salsa. the flavors complement each-other, a little spicy, and so tender you can cut it with a fork- for $1.99!

$34? A synonym of a bargain shopper.

Body Sculpt & Balance review: we used a stability ball, heavy and medium dumbbells, a thera-band, and a mat. Basic strength training exercises but with a balance challenge at some point during the move; for example: squats with a knee lift, upper body work on the stability ball, single-leg curls, and closing your eye (very challenging-I recommend closing one at a time first!) I really love basic body sculpting classes. Maybe it’s because that’s my speciality but the exercises you can do in a toning class are limitless and it’s a chance as an instructor to educate your participants.

Step I.T. was great as usual! Loved the combinations the instructor put together; they were self-reversing, so both right and left sides were balanced out. The strength moves were the usuals.

Yoga Challenge was a challenge for my delts! Holy moly. I guess it didn’t help that both the instructor and I took Step I.T. beforehand because down-dog was super tough to hold for a breathlong periods of time. This wasn’t necessarily my favorite yoga class since it didn’t flow from one pose to another rather, it was how hard can we make a series. It’s good to change it up though so I’ll be attending this sporadically, but stick to yoga flow or stretch.

Lunch!  Mayo-less chicken salad with an apple and sweet potato crinkles. I was upset that I ate it so fast :(.

I received my group fitness class schedule for June; 1 Interval Training class, 2 Body Sculpt classes, and 1 Step I.T.; super pumped about all of them. I need to practice step..help me!

The rest of the day I’ll be observing Cycle & Sculpt and Aqua Kickboxing. Have a great hump day!

P.S. 1st freelance post was published!

Day 15

4 Jun

I’m hoping everyone had a fun and relaxing weekend as I did! I traveled, by train, to Charlotte to be a +1 for a friends’ wedding¬†¬†It was a blast! Both his family and all of his friends were extremely friendly and welcoming, I couldn’t ask for a more-fun wedding to be a part of! Thanks Steven :).

all good things must come to and end though..

Since I’ve been away for the past couple of weekends, I had some veggies that looked like they were on the verge of dying; a veggie scramble it was for breakfast! I love saut√©ed mushrooms, especially in a port wine sauce but since it was 8:30am, I figured I’d hold out on the wine at least until noon ūüėČ. I saut√©ed mushrooms and spinach before adding in 2 whisked eggs. I let it sit and coagulate before adding a string cheese right in the center so it oozed all throughout the scramble..yummo :-). I wrote my first freelance blog post last night about owning your confidence, whether it’s in an intimate setting or out on the street fully clothed. Confidence starts with YOU and the only way to make others believe your confident is for you to believe it first! (I’ll link-up the post once it’s published).

Back on the grind! Our offices had a mini face-lift; new carpeting was laid on Friday so it felt and smelled like a brand new office this morning. I’m telling you, the ambience is much more calming and motivating to put me and keep me to work! My chair was M.I.A. so I replaced it with something more fitting..ergo-ball/chair!

On today’s agenda:

  • personal training consult
  • demo-ing total body sculpt/HIIT/boot camp style class. maybe I’ll be put on the schedule after?
  • attending cycling with a newnew instructor.

This week in workouts:

  • Monday-60 minutes of Cycling*
  • Tuesday- Interval Training and/or Yoga Flow/Water Aerobics
  • Wednesday- Step I.T. and Yoga Challenge
  • Thursday- Pilates? Interval Training? Body Sculpt? YOU PICK!
  • Friday- Yoga Flow and Step

*Class review will be posted tomorrow!

Lunch today is a peanut butter pita, yogurt, and fruit. I usually only buy Whole Foods Honey Roasted PB that I grind myself but didn’t want to make a special trip this weekend; the next best? Naturally More Peanut Butter¬†My friend Sarah got me hooked on this brand! It’s creamy and rich in flavor with flaxseeds throughout it that may or may not get stuck in your teeth.¬† Other benefits of a 2-tablespoon serving include:

  • zero cholesterol
  • zero grams of trans fat
  • fortified with flaxseed and flax oil, providing essential fats needed in the body for balance
  • contains omega 3’s and 6’s
  • 4 grams of dietary fiber
  • 4 net carbs*
  • 10 grams of protein

Net carbs are a result of the “low-carb” diet fad. Normally, a¬†food’s total carb count (in grams) is calculated by subtracting the grams of protein, fat, moisture, and ash from the food’s total weight. What’s left is the total carbs. The FDA also requires that the total carb count includes grams of sugar alcohol and fiber, though¬†these carbs have a lower impact on blood glucose levels than regular carbs because they are only partially converted (if at all) to glucose by your body. In laymen’s terms:¬†fiber is a carbohydrate, but doesn’t affect blood sugar levels as much as other carbs do. By subtracting sugar alcohols and fiber out of the total carb count encouraged consumers to eat more fiber in a low-carb diet. That’s what the term “net carbs” means, total carb count minus the carbs that don’t affect blood sugar.

I’ve been working on my demo for Step; first¬†class down! A little more practice and I’ll be ready to perform for my supervisors..wish me luck!

Day 6

21 May

The week starts off much better when the sun decides to shine-not in today’s case! Oh well, nothing like a hot cup of coffee to take its job ;). This morning began much earlier than usual; I had a doctor’s appointment at 8:20am to have my thyroid levels checked and am anxiously awaiting the results. Little did I know blood had to be drawn for the test (how else would they test Katie!), but I didn’t mind. I’m one of those freaks that likes to watch the needle be inserted; I can handle pain when I see something happening-just another one of my weird quirks!

Before the appointment, I ate 2 scrambled eggs with cheese and salsa, a buttered bagel thin, and an apple. Eating at 7:30am compared to 8:30am was a lot different; I almost wasn’t hungry! And when 10am rolled around, I felt like I hadn’t ¬†eaten in hours.¬†Do you ever notice when you eat at a different time than normal it almost throws your whole day off? I try to stick to a somewhat regular schedule so my body knows when food is coming but don’t over-obsess about it.

It’s a busy couple of days for the professionals at my internship; a majority of them are in training until Wednesday so I won’t be seeing them often. That means I get to work on my special project AND take classes! Hopefully I can make it to a variety of classes; my goal is to try one of the aqua formats by the end of the week. If you know me, I’m not too keen on getting my hair wet, especially in chlorine! I’m a natural blonde and my hair decides to turn blueish/green; Smirf-like? Yes. Attractive? No. Maybe, just maybe, I’ll give in and purchase a sexy swim cap ;).

Here’s a list of classes I plan on attending; a final version and review of each class will be posted on Friday:

  • Monday- Cycle
  • Tuesday- Interval Training
  • Wednesday- Back to Core & Stretch, Step I.T.
  • Thursday- Pilates
  • Friday- Body Sculpt

Have a great start to the week!