Tag Archives: Strength training

Legs and Cardio Quickie

7 Nov

There is a sun! I was starting to get a little skeptical that it was gone for good :).

It’s Workout Wednesday!

How are you guys doing so far in regards to the workouts? Too easy, too challenging, more strength workouts, cardio workouts, etc.?

Here’s a legs and cardio quickie circuit I just did; I was in and out in ~20 minutes! Don’t you love the sound of that?

It’s been a whirlwind of a week; I have a couple of reviews to post about community workouts I’ve done so stay tuned!

..to leave you with a teaser..

 

Tabata Elliptical Intervals

19 Sep

Today was my first time teaching the BLAST class! A strength and eduranced-mixed class that’s held every week on Monday’s and Wednesday’s with an optional class on Friday’s. The workout doesn’t change (except for Friday’s), so the participants learn the exercise order and can manage their progress in the 10-week period. The group is semi-lively (mind you, the class begins promptly at 6am..) but very engaged. I find their energy increases once we start the warm-up; it probably doesn’t help that this morning was the COLDEST morning yet! 43degrees and windy makes walking to the gym painful. Some of them work together on campus while others form relationships and opt to exercise on the off days-forming fitness relationships:). I’m excited to see what the other Wednesday’s bring :-P.

..drumroll please..

Workout Wednesday!

Another week where I’m bringing students, faculty/staff, and members of Oakland University’s (and others all around!) Campus Recreation center a functional workout to do in the gym.

Last week I mentioned I’d reveal the best exercises to do in a small-ish apartment or dorm room; da-data-da! This article is a great resource for students who don’t have time to go to the gym but want a quick, no equipment workout to do in the space that’s available to them. Try recruiting your room/suite/hall mates to get together and workout!

When you do have time to go to the gym, try this tabata elliptical workout: a tabata interval is 20 seconds of an all-out effort followed by 10 seconds of recovery. You complete 8 rounds of 20 seconds on, 10 seconds off for 4 minutes straight. I like to use the Precor ellipticals for intervals; these ellipticals have tons of program options and allow you to pedal forwards and backwards.

  • warm-up ~2-5 minutes
  • 4 minute Tabata pedaling forwards
  • 2 minutes of regular ellipticalling forwards
  • 4 minute Tabata pedaling backwards
  • 2 minutes of regular ellipticalling backwards
  • 4 minute Tabata (2 minutes pedaling forward, 2 minutes pedaling backwards)
  • 1 minute cool-down

When you’re doing your work intervals (20 seconds), sit your hips back and dig your feet into the pedals. You want your legs to do most of the work without the bouncing you normally do when you’re dozing off into space ellipticalling.

Enjoy!

Under 30 Minute Circuit

12 Sep

Happy Workout Wednesday!

Starting this week, I’m partnering up with another Oakland U’s Campus Recreation blogger to bring you something fitness/health/wellness related! It may be a workout, a fit-tip, a recipe, or a new trend in fitness that could potentially benefit you.

Today’s post comes in circuit workout fashion; I just love circuits. They’re so quick and you’re never doing an exercise for a long period of time- GREAT if you have a little ADD and/or are short on time.

A circuit workout usually combines both strength training and cardiovascular exercise, back to back, with little or no rest in between. When beginning a circuit-style workout, you may find that your rest breaks need to be longer than your working intervals; it takes your body (every body is different!) time to acclimatize to an up-down-up-down level of intensity compared to steady state. As you continue to practice circuit training, you’ll find that you can slash your rest breaks in half (or even have none!) and increase your working intervals…how’s that sound?

Here are some more benefits of circuit-style workouts:

  • efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio
  • burn more fat. even after the workout is over, you’re still burning thanks to the intensity of the workout
  • healthier heart. most people don’t work in their anaerobic zone (think: breathless, rosy-cheeks, real attractive) long enough to reap the benefits. you’ll find the more you do circuit/HIIT workouts, the easier other workouts will feel
  • no equipment needed!

Under 30 Minute Circuit

Perform each exercise for 30 seconds. Either jump right into the next exercise or rest for 30-90 seconds. Repeat each block 3X through:

  • jumping jacks
  • squat jumps
  • mountain climbers
  • butt kicks
  • high knees
  • plank jacks
  • speed skaters
  • push-ups
  • burpees
  • football run
  • walking lunges
  • wall sits

And..guess what? All of these exercises CAN be done in a dorm room! No excuse! Speaking of a dorm room workout, next post will be on the 8 bodyweight exercises suitable for a small-ish dorm room/living space with a sample workout..stay tuned :).

Do This To Get Looks At The Gym

9 Aug

Well hello football friends! Who’s excited about the season starting tonight?! Okay- it’s only the preseason but still..football is football; it means the real season starts soon which indicates fall is right around the corner! Scarfs, UGGs, and pumpkin lattes oh my!

Back to reality.

Thank you for all of your kind words on my last post; reading your thoughtful responses on how you too are dealing with balancing life reassures me I’m not in this alone! I can learn from each and everyone one of you, keep them coming :).

Vertical BOSU Lunges.

Simply line 2 BOSU’s up, the behind one slightly to the right of the front one (hip-width apart) and stand on top. Lunge away!

This is NOT an easy exercise! You’re on unstable surfaces so your core has to work overtime, balance is an issue or two, coordination, strength, and the observers around you who are mad they didn’t come up with an exercise this cool and functional are factors too. Beginners could hold onto a wall or bar to the side of the front BOSU.

The rest of the circuit: 3X-15 reps.

  • jump squats
  • plie squats
  • jump lunges
  • vertical BOSU lunges
  • deadlifts
  • “t” push-ups
  • triceps dips
  • pull-ups/chin-ups

Day 27

26 Jun

I’m really getting used to waking up at 5:15am..not sure if that’s a good or bad thing!

I taught Body Sculpt & Stretch at 6:30am; great class with awesome participants! I felt more comfortable with this class than the first Body Sculpt I taught at my internship. I might have been trying to teach like everyone else in order for the participants to like me, which is just silly!

I rounded out the workout with intervals on the elliptical (30 seconds OFF-45 seconds ON). Breakfast followed in the form of OIAC-so easy to transport!

I took the personal training coordinator through an equipment orientation and a tour of the facilities as if she were a real client; I pass (if you will) and will start to take real clients through! However, I’ve decided I don’t want to focus solely on actual training sessions for 2 reasons:

  1. the program here is completely different from anything I’ve done previously and anything I’ll do in the future. I know I won’t get adapted to it but I prefer to stay in-sync with my training style for now.
  2. I’m not here that much longer and hate to start a routine that I won’t be unable to follow-up with the client.

I’m content with my assignments in regards to the personal training program, especially since I started teaching group fitness and am working on wellness profiles.

I attended Yoga Stretch before lunch; my lower back is SO sore and I’m not sure if it’s from an exercise or sitting on a stability ball as a chair. “Excess may do you harm”, is there such a thing as too much spinal stability that I’m irritating my low back instead? Thoughts, comments, Kt you’re crazies?

I taught the dynamic warm-up and lower body portion of Strength Training for Runners. We focused on the BOSU ball and did lots of exercises that incorporated stability and coordination-fun shtuff!

Staff meeting ended the day and I couldn’t be more ready to go home, lay by the pool, and read with Christian Grey. See ya tomorrow!

Day 21

12 Jun

Thank you Pinterest for your words of wisdom :). An early morning workout was the first to-do on my agenda today; I trained at 8am, so I wanted to push myself and get the weights workout done in an hour-check!

Quick overnight oats with cookie butter for breakfast before I trained; it’s the most portable breakfast I know!  I stole borrowed these tin cans from my parents that, I believe, are used for camping; they come in 5 different sizes with lids which make transporting breakfast, lunch, or dinner so easy. There’s really no excuse to not make your own meals!

I can’t believe it’s already half-way through my internship! My supervisor from NC State had his on-site visit this morning; where does the time go? I gave him a tour of the facility (kinda cool I was able to and knowledgeable enough to lead the tour!) then sat down and discussed everything from I’ve been doing and where I’m going next. I felt extremely blessed and grateful to have this internship and being able to have the freedom to pop into a workout class or shadow a trainer or work at my desk all day long. After hearing some of the other students’ internship experiences, I really have it good; I don’t get assigned biatch busy work (thank you!), I have a schedule but not a schedule at the same time, and I’m getting my toes wet in all areas of fitness; it’s so laid-back yet organized and professional and I enjoy working in this type of environment!

We talked about being a rounded individual and how students these days are so focused on one area that they’re actually limiting their chances of ever working in that specific area because they’re not getting other experiences in a variety of fields. It made me re-realize that, yes I love group fitness and personal training, but I both need and want to get a taste of wellness profiles, rehabilitation and injury, facilities, sports clubs, and on-site services that will make me a more qualified individual.

I swear I ate the last of the mayo-less chicken salad! Peanut butter-filled pretzels with a banana to go with. Strength training for runners and a staff meeting capped off the afternoon. I was supposed to meet with one of the Step instructors to go over Stepping for Dummies (kidding) but couldn’t find her; I guess I’ll have to resort to the high-quality Blu-Ray VHS video to teach me how to instruct Step aerobics!

 Black cherry Greek yogurt with slivered, toasted almonds as an afternoon snack :-P.

Can’t wait for this view tomorrow afternoon..

Protected: Week 4

11 Jun

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Day 11

29 May

Happy post-Memorial Day! I had a wonderful time at the beach this past weekend. My friend Kathie was nice enough to invite me to spend Memorial Day weekend with her and her family at Ocean Isle beach!

  

Kathie has magic hands! I love the braided-hair look on the beach and when I found out she learned through Pinterest how to do a fishtail braid, I put her to work! More on the beach trip to come :).

Back to reality, I had an early morning client at State’s gym then came straight to work, but not before a scrumptious bowl of overnight oats (how I’ve missed my breakfasts!). It was slim pickins at the beach so I opted for peanut butter toast and fruit every morning. When I’m a guest, I try not to be the high-maintenance picky eater that I tend to be when it comes to meals; I make the most of what’s available, keeping portions appropriate and choosing healthy alternatives.

I attended a seminar on Strength Training for Runners and thought it was very educational, especially as a runner myself. She highlighted several studies on the benefits of runners adding a strength training routine into their regime:

  • reduces the risk for injury
  • increases power and speed
  • improves running economy
A lot of questions were asked but the most important one, I thought, was “when should you do your strength training?” It all depends on your goal; if your goal is long-distance (10k’s, half-marathons, marathons), you’ll want to focus on lighter weights and higher repetitions so your muscles adapt to the repeated contractions. If your goal is shorter distances (100-400 meters, 5-8k’s), you’ll want to focus on power; plyometrics are a great way to increase your short distance PRs (form and experience allowing!).
 
During the seminar-LUNCH!  I left an avocado in the refrigerator (oops) over the weekend and went to slice it into my sandwich only to find slicing wasn’t an option. An impromptu avocado spread it was! Mixed with a little garlic humus and lemon juice-this blunder turned out palatable :).
 
 
This week in workouts:
  • Tuesday- Body Sculpt & Stretch
  • Wednesday- Aqua Kickboxing
  • Thursday- Interval Training & Low Impact
  • Friday- Body Sculpt & Step

Body Sculpt & Stretch: A typical today body fitness class that utilizes various pieces of equipment; a piece in particular I was intrigued to use are the booties! These booties that cover your shoe allow you to slide across either a sliding board or wood flooring. Great for abductor (outer thigh) and adductor (inner thigh) work, as well as lateral movements, agility, and endurace. Some of the exercises we did are shown in this video:

Have a terrific Tuesday!

Final Touches

5 Feb

Hello KatieEPT.com! I’ve finally bit the bullet$17 and bought my blog domain! I’m not sure why it took me so long to make a final decision, but I’m so glad I did; hopefully this will encourage me to keep blogging and sharing my passions :).

After a night out in downtown Raleigh with goods friends and sugary drinks, my body was craving something a little more substantialprotien-y oats were on the menu! In the mix: oats, milk, vanilla bean protein powder, banana, and a sprinkle of almonds. I haven’t eaten oatmeal in a while but when I do, I like to toast the almonds. It gives them a smokey-not burnt-taste similar to a graham cracker(?). YUM.

After bummin’ around for a majority of the morning and finishing The Hunger Games, the gym was next on my to-do list. My workout was strictly strength-my knee has been bothering me so I’m keeping things low impact until tomorrow. The Canadian version of Les Mills, Jari Love’s Ripped and Chiseled workout is some serious strength training! The workout hits ALL major muscle groups two times over using a technique called Time Under Tension; tension meaning the force being applied to move the weight and time meaning the period when a muscle is under tension (eccentric and concentric contractions). Every exercise followed a similar pattern of 4(down)-4(up), 3-1, 2-2, singles, and pulses:

  1. Bulgarian Split Squats
  2. Squats
  3. Dead Lifts
  4. Chest Press
  5. Push-ups
  6. Chest Flies
  7. Bent-over Rows
  8. Triceps Dips
  9. Skullcrushers
  10. Pullovers
  11. Shoulder Press/Front-Side Raise
  12. Biceps Curls
  13. Hammer Curls

Lots of exercises but a complete total body workout! I will be sore tomorrow..

A fail-boat trip to the mall in the afternoon was not on my to-do list; after driving around the parking lot for 15 minutes trying to find a parking spot, I was to fed-up to shop!  Sushi at Domo’s Sushi made me forget about the trip!

Seeing The Woman in Black tonight! Ah.

 

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?