Tag Archives: United States

The Neck Rule

6 Feb

The sun does exist!

I tell ya, living in North Carolina for 4 years during the winter has made me forget what a real winter is. I think this is the FIRST time I’ve been legit sick. Something’s going around; co-workers are sick, Adam is sick, and everyone and their brother is feeling under the weather.

Fact:

It is believed that regular, consistent exercise can lead to substantial benefits in immune system health over the long-term (ACE fitness)

However, sometimes enough is enough and we get sick. For my co-workers and I, our main job is to exercise; whether it’s teaching a class, training a client, or sneaking in some “me” time, our job is provide exercise for our participants, regardless of how we’re feeling.

So..the question arises..

Should I (could I) exercise when I’m sick?

Every body is unique; one’s “cold” may be another’s “I’m on my death-bed”. When it comes to exercising when you’re feeling less-than stellar, experts use the “above the neck” rule to gauge whether or not it’s safe to be active, if it’s even worth it, and if you’d benefit from taking a rest day.

Above the neck symptoms include nasal congestion (the sniffles and sneezes), sore throats and teary eyes.

73972aac9fb6ea1db177841799078056

If you have these symptoms, light to moderate intensity workouts can help drain head congestion; after 10 minutes of low-impact activity and you feel okay, it’s safe to increase the intensity gradually. Watch! Overdoing it with heavy, intense exercise may actually reduce your immune system function and prevent you from getting better! Exercising at max intensity with above the neck symptoms should NOT be a goal.

Below the neck symptoms involve fever, chest congestion, coughing, aching body and fatigue.

Chest stache

Had to. Adam do NOT get any ideas.

If you have these symptoms, it’s best to completely rest. ACSM states that a rest period of 2-4 weeks is adequate and a slow, monitored progression back into exercise is the best practice (maybe even a physician’s clearance too).

All in all, the best practice to exercising when you’re sick is to listen to your body! Stay hydrated, eat a well-balanced diet, and obtain adequate sleep will help you get back to your routine.

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..

The End Finally Is Here!

27 Apr

4 years, 121 credit hours, an infinity number of lattes, and countless stressful/overwhelming/amazing/ best-time-of-my-life years later and…

I’M FINISHED!!!

With the exception of finals, my undergraduate career at NC State was complete yesterday (Thursday) at 2:45pm. It didn’t really hit me that I was sitting in my last class of undergrad until later that night when I met up with some friends, talking about what’s next. It also occurred to me that, being from Pittsburgh, there’s a 99% chance I’ll never see some of these people again; not that I’m a debby-downer, but things are a-changin’! Crazy to look back and see how fast it really does go! On a sentimental note: my mom’s background of her phone is still a picture of me she took freshman year before they left me all alone.

 Freshman year, Parents Weekend! Chase and I with Mr. & Mrs. Wolf!

 Sophomore year, Gardner Webb Football game!

 Sophomore year, the day I passed my ACE test!

 Junior year, 21st birthday & my parents came to celebrate! My first legal drink 😉

 The “infamous” backpacking hiking trip!

..oh the memories..

2012 Fitness Expo Recap

8 Mar

A recap of a future fitness professionals dream weekend!

Last weekend, Team FITNasty traveled to Blacksburg, VA to attend the 2012 Southeast Collegiate Fitness Expo hosted by Virginia Tech! For those of you don’t know what a collegiate fitness expo entails, allow me to explain 🙂 :

The collegiate fitness expo provides students and professionals within fitness programs at universities an opportunity to network, gain more knowledge, and enhance what we already know and learn different techniques in order to apply them into our respective program areas. The expo also provides continuing education credits from master presenters at an extremely low-cost. Each year, the expo is hosted by a new university (NC State hosted in 2011, VT in 2012, and ODU in 2013) with a new mission, innovative sessions, and top-of-the-line master presenters.

This year, Gay Gasper was the master presenter; what an honor to be in the presence of such a renowned professional in our field! She had our hearts pounding and lactic acid flowing bright and early in her Hard-Core conditioning class first thing Saturday morning. Gay set the bar high for the rest of the weekend! Each session was an hour-long, lasting from 8:30am to 5:45pm. Post hard-core conditioning, I presented A Fitness Guide to Using Social Media and the turnout was great! I felt confident with my presentation and felt the message I wanted to convey was received (go to 2:20 for a miniclip of the presentation!)

Multiple sessions are offered each hour, so it’s impossible to attend all of them=huge bummer! If only there was a way to clone yourself for a day..Sessions that cater to personal trainers (3-dimensional checkpoints, client communication), group fitness instructors (ADD cycling, aqua power, bottoms up yoga) professional staff (assessment planning, aquatic excellence) and wellness (beautiful body beliefs) are offered.

During the lunch hour, demo teams perform. Check out FITNasty! The demo team is a way to showcase your teams talent by completing a routine that has at least 4 formats of fitness; kickboxing, yoga/Pilates, strength, cardio/dance, step are amongst the most popular.

After the sessions on Saturday, we attended the social where music, dancing, food, and friends gathered to top-off an already fun day!

Sunday was another early morning with BodyFlow as the master class; a rejuvinating way to stretch out from Saturday and prepare our bodies for another day of exercise!

After the final session, we packed up the vans and headed back to Raleigh. Things were going way to smoothly for this crowd when..

  • Pfffff (sound from the front vent)
  • Katie “What if a snake comes out of there?”
  • Ryan “That didn’t sound good.”
  • Alex “Guys, something’s wrong. I’m turning the steering wheel right but we’re going left.”
  • Ryan “Let’s just pull over”

A FLAT TIRE!

Luckily we had Matt to the rescue!

 

Flat tire and all, we had a GREAT time at the fitness expo!

Protein-y Oats

16 Jan

Happy Martin Luther King Jr. day!

A big bowl of vanilla-bean protein oatmeal started the day. Today was a very productive homework day (these don’t come by often); all morning was spent getting ahead on homework assignments. Since I take 2 online classes, time management and discipline are crucial! After writing a paper on Beowulf, starting a strength and conditioning assignment and googling bugs (mhm), my brain was-legit-fried. Lunch coudn’t come soon enough! Running errands and Lake Johnson for some fresh air and a much-needed brain relaxer was the only homework enjoyable assignment left to complete :D.

FitBit*

Add a spoonful of protein powder into your oatmeal. It dissolves without clumping, adds a creamy texture and the increase in protein will keep you full for hours!

GNC‘s Total Lean brand is one of my go-to brands for protein powder. The serving size on the container is for 2 scoops: 180 calories, 2g. fat, 8g. fiber, 9g. protein; I use ~1 tablespoon in my oatmeal.

 

 

Your New IFTA Blogger!

9 Jan

Remember Raleigh Fitness Weekend? I’ve been in contact and asked if I could blog about upcoming events, certifications, presenters and more….they agreed! THIS IS SO EXCITING!

As I get the information, I’ll blog about where the event(s) will take place, what certifications are available and the cost, which presenters will be there and anything else I can get my hands on! Hopefully I’ll get the opportunity to attend local events and take pictures, write reviews of the classes and interact with the participants to better serve them. Fingers crossed!

A little IFTA background..

Interactive Fitness Trainers of America is both a certification and continuing education company that educates fitness enthusiasts with the basic instruction and understanding necessary to become instructors and trainers. Their mission:

To educate participants on safe, effective exercise.  In dedication to lifetime health and fitness, it is IFTA’s desire to service the instructor by giving them the tools needed to develop all components of fitness.  Our focus is to promote positive interaction between the fitness professional and IFTA so that we can service our clients while providing the most advanced choreography and educational programs available.

This is a great opportunity and I can’t wait to start this week! Stay tuned!

 Greg Sims and I!

Yoga is a MUST!

27 Oct

Have you ever said something along the lines of “I know I should do it..but I don’t”? I say that about yoga all the time..and yesterday I finally did something about it! I know the benefits of yoga: increased flexibility, balance and coordination, improvement in posture and strength, lower blood pressure and stress levels, etc. and after yesterday’s class, I realized that I need to make time to practice yoga more often. I participated in Catherine’s yoga flow class, which combines yoga and Pilates exercises, resulting in a completely new glistening workout sesh :p.

“I always start with a simple warm up like cat rolling and then from there introduce some of the major poses we will be flowing through like down dog and up dog,” explains Catherine. “For the main flow, I always try to find a really challenging format that pushes every level in the class.”

Here’s an example of a my legs were shakingchallenging flow:

  • runner’s lunge-warrior 1-twisting warrior 2-warrior 2
  • reverse warrior-extended side angle pose (we connected our hands but that’s beyond my terminology 🙂 )

Pretty intense-eh?

Catherine finishes up her class with restorative-thank goodness-poses..

“so people forget how hard they worked and just concentrate on the relaxation. At the end there is always around 10 minutes for a series of meditative poses.”

FitBit*

Step out of your comfort zone and try a new class. You’ll  experience a “new” sore, work muscles that you may not have known you had before, and if nothing else, learn a new technique you can take back and use in your respective class! It’s always fun to be a participant once in a while :D.