Tag Archives: treadmill

Not-So-Monotonous Cardio Workout

8 Jan

The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.

Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!

This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:

  • Monday’s 9-2pm
  • Tuesday’s 6-1pm
  • Wednesday’s 6-1pm
  • Thursday’s 6-1pm
  • Friday’s TBA

Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.

This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.

Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:

20-Minute Elliptical:

  • 0-10:00 @ Resistance 7
  • 10-12:30 @ Resistance 9
  • 12:30-15:00 @ Resistance 10
  • 15:00-20 @ Resistance 7

10-Minute Treadmill:

  • 0-5:00 @ Speed 7, Incline 1
  • 5:00-10:00 @ Speed 4.2, Incline 8

7:30-Minute Plyometrics:

  • 1:00 Burpees
  • 2:00 Jumping Jacks
  • 3:00 Mountain Climbers
  • 4:00 Speed Skaters
  • 5:00 Jump Squats
  • 5:30 Burpees
  • 6:00 Jumping Jacks
  • 6:30 Mountain Climbers
  • 7:00 Speed Skaters
  • 7:30 Jump Squats

Stay happy 🙂

New Year, New Rear with Active Vixens

4 Jan

TGIF TGIF TGIF..cue in the saxophone and Katy Perry.

Today is a GREAT day, not only because it’s Friday, but also because I received amazing news last night! Thanks to Meagan, the founder of and mastermind behind Active Vixen, a community created for athletic women to share workouts, stories, and outfits with one another, has chosen to feature me on her blog! I’m deeply honored to be a part of something that, I too, believe in; sweating in our respective communities and reaching greatness.

 Home » Featured Vixens

Meet Katie!

Featured Vixen - Katie!Hobbies: Exercising, cooking/baking, shopping, crosswords, traveling/exploring, blogging

Name: Katie Age: 22 From: Rochester, MI3 Words that Describe You: Passionate, Innovative, Determined We love passion!How do you stay active? Running, teaching and taking group fitness, personal training clients, yoga, CrossFit: anything to support my community! Darn, girl – you do it all!What do you do for you? Eat well, rest, spend time with family and friend who support me, shop, cook and love lifeKatie, we are so impressed.  You do so much for a 22 year old.  Keep up the great work and continue to share you passion with others! – AV
Sharing my passion for fitness and meeting others with like-minded passions is so powerful; reaching out and connecting with individuals who strive for greatness everyday is a blessing to me! Thank you Active Vixen!
__________________________________________________________________________________________
In honor of both the New Year and my amaze news..I’ve got a doozy of a workout for you! It’s a treadmill walking and running workout with steep inclines, surely steep enough to get those rears in gear ;). Thank you Courtney for being an inspiration to this workout!
Time MPH Incline
0-5:00 4 1%
5:00-10:00 7 2%
10:00-12:00 4.5 2%
12:00-14:00 4.2 8%
14:00-16:00 4 10%
16:00-18:00 4.2 8%
18:00-20:00 4.5 2%
20:00-22:00 4.2 8%
22:00-24:00 4 10%
24:00-26:00 4.2 8%
26:00-28:00 4.5 2%
28:00-33:00 7-8.0 2%
33:00-40:00 4 1%
As always, both the speed and the inclines are there as a reference; everyone is at a different stage in their fitness levels, it’s YOUR workout, workout for your level!

Have a great weekend!

Case of the Mondays Treadmill Workout

22 Oct

Ever feel like this when Monday rolls around?

That was me. Today. and last Monday, the Monday before, and the Monday before that. It’s not that I despise Mondays..it’s just..the weekend is really over and it’s time to get back on the daily grind. BUT. It’s a fresh start!

This past weekend, though, was not one to write home about and I couldn’t WAIT for Monday and a fresh start! I’ll spare the drama and silliness of young-love :).

It was the perfect excuse to hop on the treadmill and bust out a walking workout that would sure leave me a shweaty mess. Walking on an incline of 15% WITHOUT death-griping the handrails is NO JOKE!

Minutes MPH Incline
0-5:00 3.5-4.0 2%
5:00-10:00 3.6-4.1 2%
10:00-11:00 3.6 15%
11:00-12:00 3 15%
12:00-13:00 3.8 14%
13:00-14:00 3 14%
14:00-15:00 3.9 13%
15:00-16:00 3 13%
16:00-17:00 4 12%
17:00-18:00 3 12%
18:00-19:00 4.1 11%
19:00-20:00 3 11%
20:00-21:00 4.2 10%
21:00-22:00 3 10%
22:00-33:00 Repeat minutes 10:00-22:00
34:00-35:00 4.5 2%
35:00-40:00 4.0-4.5 2%-4%

Now I’m 5’3″ish and my height is all in my torso so when the speed reached anything above 4.0, my gams were booking it! I had to adjust the speed a few times simply because I looked like a fool..

Power walk your heart out 😀

3 Evens & 4 Odds

7 Sep

Well good morning and happy day after Hump day! This post was supposed to go out yesterday but work, school, and life got in the way :).

Need an upper body workout with sprint intervals in between sets? Ask and you shall receive!

3 Evens & 4 Odds

In the first circuit, you’ll start by power walking/running/sprinting on the treadmill then hop off and complete 10 reps of 3 exercises. Repeat 3 times through (switching between the two):

  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)
  • chest press, bent-over rows, push-ups w/ knee tucks (alternate knees)

In the second circuit, you’ll start with 11 reps of 4 exercises then hop on the treadmill and power walk/run/sprint. Repeat 4 times through (switching between the two):

  • squat press, biceps curls, triceps extensions
  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)

Don’t be afraid to go a little heavier, weights-wise, than usual on this workout; the reps aren’t as high so we’re working on building strength rather than endurance. As always, proper form is CRUCIAL!

The Rec Center is set up in a way that makes circuit workouts (where you’re all over the place!) easy and doable; there are plenty of treadmills, so don’t be afraid to hog be near one for a while AND there are dumbbell options. You could either use the gray boring dumbbells or the pretty colored dumbbells..you’re choice 🙂

Enjoy!

Intervals Around Campus

28 Aug

Happy Tuesday!

This week is shut down week, so the entire Rec center is off-limits to students, members, and faculty/staff. It’s also cleaning, reorganizing equipment, and making sure the gym looks spotless before the semester starts next week.

Yesterday was painfully spent moving equipment from one side of the center to the other so a cleaning crew could come in and deep clean the floors and mats. Do you realize HOW MUCH equipment a gym has? When you look at a gym, you see the whole picture, however, when you move the equipment, that “whole picture” has about 50 “littler pictures” that attach to it. Every single plate (and its brother) needs to be moved AND all the accessories that come with each piece of equipment (clamps, straps, etc.).

It’s now day 2 of equipment moving and cleaning, or, day 2 of working on my grip strength because I’m carrying 45 plates from one side of the gym to the other. Ouchie!

The point of this post was not to rant about moving equipment and the pain its inflicting on me, because it’s soooo detrimental but rather, the run/walk interval I completed prior to the agony!

The campus is a complete circle, which makes running routes easy to follow. I haven’t ventured too far because I am still super new and, with my lack of direction-sense, that circle will turn into a maze. There are a couple routes (courtesy of the fitness department!) that I’ve been on and are simple to remember:

As a way to change-up the monotony of running, I decided to include intervals into the 2.2 mile route:

  • from the Rec Center, turn right onto Pioneer Dr.
  • turn left onto Ravine Dr.
  • turn left onto Meadow Brook Rd. you’ll pass the residence halls and a huge parking lot. walk/run towards the traffic circle and follow it all the way around until you’re heading down a hill.
  • when you reach Pioneer Dr. again, turn left. push up the hill to the Rec Center and you’re there!

Usually I stick to interval training on the treadmill where I can really push myself, speed and incline-wise, and can’t cheat, but today I was taking it outside! You really can’t be nature; the natural inclines of the hills, the wind blowing against you, various terrains, and the spontaneous “Do Not Enter” signs that make you re-route are all perks of exercising outside.

Next time you head to the gym to do your treadmill workout, take it outside instead! Alternate power walking for 30-60 seconds (fitness level TBD) with running/sprinting for 30-45-60-90 seconds. Not only will you have completed a functional, heart-pumping workout, but you’ll feel rejuvinated and have a post-workout glow-sans blush!

The Automatic Feel-Better Treadmill Walking Workout

27 Aug

You know those days when you really just don’t want to workout, but you know once you start you’ll feel 10,000 times better?

Yeah, that was my week last week. Not day(s), but an entire week I just didn’t feel like exercising. I wasn’t having an “off” day/week, feeling sick, stressed, or the like; rather just not interested in doing anything extra. My lifestyle and job as a GA are both extremely active, so there’s never a day when I am completely sedentary; exercise for me is always an extra activity I add in when I can.

However, sometimes when I think I’m feeling too tired to exercise but encourage myself to go for at least 10 minutes, gauge how I’m feeling, then decide whether to stop or continue, I always get my second wind and persevere! *A motivational tip for those who struggle with the same issues; tell yourself you’ll do ____ for at least 10 minutes, then decide how you feel.

Note: the “->” indicates an increase in incline every minute. The range of numbers is a suggestion;depending on your fitness level, 15% incline may be tempt you to death-grip the handlebars..a no-no! Holding the handle bars takes the work load off of your lower body and core and all in your arms. Increase the incline until you’re at that breaking point where you want to grasp the handle bars SO BAD but can manage a little bit longer, then work you’re way back down.

The Automatic Feel-Better Treadmill Walking Workout

Minutes MPH Incline
0-11:00 3.8-4.0 5->15
11:00-12:00 4 10
12:00-13:00 4 8
13:00-14:00 4 4
14:00-15:00 5 1
15:00-16:00 6 1
16:00-17:00 7 1
17:00-18:00 8 1
18:00-19:00 7 1
19:00-20:00 6 1
20:00-21:00 5 2
21:00-26:00 4 3->7
26:00-34:00 4 8->15
34:00-36:00 4 8
36:00-38:00 5 4
38:00-40:00 6 4

One, Two, Three

7 Feb

Good morning! Today is going to be a great day (minus the fact that I have an essay test today and another test Thursday); it began with an interval workout, trained a client and will be non-stop work and school untill 4pm tonight!

In my efforts to provide you with tons of workouts to complete on the pink treadmills to raise money for Miles 4 Kay, I’ve created another one to add to the list:

  • warm-up ~5 minutes
  • 1 min. @ 8.0 mph
  • 1 min. @ 7.0 mph
  • 2 mins. @ 8.0 mph
  • 2 mins @ 7.0
  • 3 mins. @ 8.0
  • 3 mins. @ 7.0   ^repeat 3X
  • 3 mins. @ 8.5
  • 2 mins. @ 6.5
  • 2 mins @ 6.2
  • cool down

But don’t stop if you’re not at a mile (i.e. 5.43 or 6.88)! Keep running until you reach one (6.0 or 7.0). Remember, every mile logged on the pink treadmills raises $.10!

Happy Running!!