Tag Archives: workout

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!
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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!

Strength Circuits

7 Dec

A couple of Thursday’s ago, another instructor and I switched classes; I got to teach both her Core & More and Strength Circuits, while she taught my Abs, Glutes, and Thighs class later in the afternoon. That’s one of the perks about being able to teach it all; having the opportunity to teach another format to new participants! They say variety is the spice of life..no? 🙂

Because it’s a 40 minute class, I wanted to give them the biggest bang for their buck…SUPERSETS! The idea behind supersets is to move from exercise to exercise, with little to NO rest in between. It allows one muscle group to rest while another muscle group works, thus constantly working throughout the entire set.

PicMonkey CollageSupersets are a great way to push through a plateau; our bodies are smart machines, they recognize when we’re doing the same workout(s) over and over again. This not only stops producing results, but also takes a toll on our motivation.

This way of working out can work with cardio exercises too; performing back to back bursts of cardio exercises takes little to no room, equipment, and can be done in under 10-15-20 minutes; perfect for travelers!

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I got the BEST news today..

a4c7c4e4408e11e2900e22000a1f96c7_7Presenting at NIRSA Student Lead-on in Chicago in January!! Cannot wait!

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

TGIFF

13 Oct

Thank Goodness it’s Fitness Friday!

Thanks to Katie over at Talk Less, Say More for hosting a day dedicated to fitness!

Who doesn’t love this idea?

My week in workouts:

  • Monday-taught Core & More and Cycling.
  • Tuesday- 5 mile run & 3 sets of 6 repetitions: 1) clean & press, 2) shoulder press, 3) squats, 4) bent-over rows.
  • Wednesday- NADA!
  • Thursday- taught Abs, Glutes, & Thighs and ran 2 miles on the awful treadmill.
  • Friday- Get Ripped-Slim N’ Lean workout

My morning started out with a tough total body weights workout; since I’ve been incorporating weight training back into my schedule, I’m trying to do one session solely dedicated to weights a week (no cardio included). Because I don’t include cardio, I make it a point to move from exercise to exercise in a quick and efficient manner; this helps keep my heart rate elevated throughout the entire hour!

Back when I relied on DVDs as my workout resource, I loved the Get Ripped! series. They were super challenging at first (because I never lifted in that way before. Scratch that. I never lifted before) but were a great way to track my progress. These DVD series worked more on muscular endurance, training the slow-twitch muscle fibers to be able to sustain longer sets/reps with lighter weights, rather than muscular strength, training fast-twitch muscle fibers for one heavy rep. Another benefit of the Get Ripped series is that each workout utilizes time under tension (TUT); training in a different way than I’m used to always leads to a GREAT workout and I know DOMS is coming to visit :). Nerd alert: I’ve memorized these workouts so I can perform them, sans DVD, in a gym setting.

Slim N’ Lean Mock-Workout:

  1. squats (40lb. barbel)
  2. pendulum lunges (12.5lb. dumbbells)
  3. chest press (12.5lb. dumbbells)
  4. dead lifts & single-leg bent over rows (12.5lb. dumbbells)
  5. push-ups & external rotations (body weight/8lb. dumbbell)
  6. triceps dips & extensions (body weight/ 12lb. dumbbell)
  7. hammer & biceps curls (10 lb. dumbbells)
  8. single-leg squats & plie squats (body weight/15lb. dumbbell)
  9. lateral raises & overhead presses (10 lb. dumbbell)
  10. calf raises (body weight)

AND

Has anyone (Michiganders mainly) tasted Biggby coffee?

life-changing.

Pumpkin-Full Recipes

10 Oct

…drum roll please…

It’s wellness Wednesday! Did you all complete the workout from last week? If not..what are you waiting for?!

On a sweeter note..

Pumpkin is everywhere.

At cider mills, outside of grocery stores, on shelves, in recipes, used as decorations..you cannot escape the pumpkin! But why should you? Pumpkin gives you a hefty dose of vitamin A, a fat-soluble vitamin that’s responsible for how our skin looks, our eyes see, and can even improve our resistance to disease.

Not only are pumpkins the perfect accessory for your porch, but the seeds contain omega-3 fatty acids which are important for brain functions, mood, and memory performance; zinc which protects against osteoporosis; and iron which builds and maintains healthy muscles, blood, and regulating body temperature.

Roasted Pumpkin Seeds:

  • pumpkin seeds (cleaned and dry)
  • salt
  • olive oil

Preheat oven to 400degrees. Spread seeds on a baking sheet in an even layer. Drizzle with olive oil and sprinkle with salt. Bake for 15-20 minutes or when they start to brown.

Pumpkin Spice Pancakes:

  • 1/4c. oats (old-fashioned)
  • 1/4c. pumpkin (canned)
  • 1/2 banana, mashed
  • 1 egg
  • 3T. milk or yogurt
  • cinnamon, nutmeg, pumpkin pie spice

Mix all ingredients together. Pour into a non-stick pan or a griddle. Cook until little bubbles form on top, flip and cook until its cooked through. Top with Greek yogurt, peanut/almond butter, maple syrup, and the other half of the banana!

(180 calories, 2g. fat, 10g. protein, 5g. fiber (nutrition is an estimate without the toppings. don’t quote me!))

Have you heard the latest Starbucks threat? Diehard Starbucks Pumpkin Spice addicts, close your eyes.

Thanks to a spike in demand this year for the sugary, milky, coffee concoction,  some Starbucks locations are periodically running out of the pumpkin spice syrup  that gives the drink its distinct flavor (source)

How on earth are we supposed to bounce back from this?! Simply make your own.

Emergency Homemade Pumpkin Spice Coffee:

  • 1c. non-fat milk
  • 2T. pumpkin
  • 1/2t. vanilla
  • 1/2t. pumpkin pie spice
  • 1/2t. sweetener of your choice
  • 1/2c. brewed coffee

Combine milk, pumpkin, vanilla, pumpkin pie spice, and stevia in a saucepan over medium-high heat. Whisk. Add coffee.

you will survive the shortage

Pumpkin Chili:

  • 2lbs. lean ground beef, turkey, chicken, or tofu
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 2 (15 ounce) cans of kidney beans
  • 1 (46 fluid ounce) can of tomato juice
  • 1 (28 ounce) can of diced tomatoes, undrained
  • 1/2c. canned pumpkin
  • 1T. pumpkin pie spice
  • 1T. chili powder
  • 1/4c. sugar
  • salt and pepper to taste

Brown meat of choice and drain. Add onion and bell pepper, cook for ~5 minutes. Stir in beans, tomato juice, diced tomatoes, and pumpkin, pumpkin pie spice, chili powder and sugar. Simmer ~1 hour.

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How are you doing on the workout-front? Do the workouts seem doable?

What’s your fave way to enjoy the ingredient of the month?

Day 12

30 May

Excuse me while I rant. Attention: Rain=water. I don’t know what it is about rain that makes people go in panic-mode, but I swear, once the first sprinkle hits the windshield or even the thought of rain, people stall. It is okay to drive in; accelerate with caution :).

On a happier note: It’s hump day- even though it’s only a 4-day week, we’re half-way through! I awoke ravenous and all I could think about was breakfast; dippy eggs, sautéed spinach, humus bagel, and an apple!

I recently finished Fifty Shades of Grey over the weekend and was itching to read the second book in the series, Fifty Shades Darker. This series is definitely not for virgin minds but the story is captivating and leaves me wanting to know more! I took a spur-of-the-moment trip to Target and purchased the book; the woman who checked me out questioned why the book was so popular and for the first time, I was speechless. How do you describe this book!?

I always feel rainy days zap my energy; all I want to do is lay in bed and watch movies! But now that I’m doing this big-girl thing, to work I go. The commute was ridiculously long ranting again resulting in me being almost late. I got right to work on my seminar and answering emails. I planned on attending Aqua Kickboxing tonight but in order to do that, one must be wearing a bathing suit (who woulda thunk?); needless to say I forgot my bikini suit and I’ll be taking Back 2 Core & Stretch and Step II again! A second go-around, this time the class was taught by different instructors; another chance for me to learn how they teach the formats!

Lunch is similar to yesterday’s, except for a huge pear and string cheese.  String cheese makes me feel like a kid again :).

Back 2 Core & Stretch: I liked this particular class much better than last weeks. We performed more functional exercises and completed a lot more in the 30 minutes dedicated to “core” work; the last 15 minute are dedicated to stretching, which I thoroughly enjoy :-P. I don’t know if I’ve felt that strong of a burning sensation in my quads, butt, and hamstrings than I did during one particular exercise:

  • place a weighted ball in between your thighs and lift your hips off of the ground into a bridge position. keep them in the air!
  • as if this weren’t awful enough extend your right leg in the air  hold. bring it back to the mat and extend your left leg in the air  hold. continue alternating.

Not only are you in a single leg position, but your inner thighs are on f.i.r.e. because they’re working so the ball doesn’t drop. Your core is contracted the entire time to keep you stabilized..woo-wee!

Step II: LOVE. Both this class and last Friday’s step class were unbelievable! The combos were more advanced and required not only physical ability, but made you think about which foot to step with, when to step, etc. I’m in the process of learning to teach step so I’m attending as many class as I can! Each instructor offers a new teaching strategy that I can learn from and take notes.

The rest of the day will be spent shadowing personal training consults, observing Step and Sculpt and participating in Aqua Kickboxing!

Bye!

Day 2

16 May

Seeing the sunrise on a Tuesday morning is a great way to start the day! So is taking Body Sculpt and Stretch at 6:30am :). Today is going to be a busy day so I thought a morning workout would give me the energy I needed to get through.

Beginning with a functional warm-up, the workout started with walking lunges, lat. pulls downs using a flat resistance band, and 2 sets of 10 push-ups. Big muscle groups + littler muscles assisting=big calorie burn and fatigue! I’ve never used flat resistance bands before and I actually liked them a lot better than the round ones with the handles; they didn’t rub against my body and were much easier to increase or decrease the tension to make the exercises harder. I find that the tubing with handles can get uncomfortable when you hold the rubber part if you wanted to increase the tension on the band without switching bands entirely. Squats, lateral raises, and an overhead press/lateral raise combo were next. This exercise was different; while one arm pressed the weight overhead, the opposite arm pressed the weight to the side. It not only worked your muscles physically, but cognitively made you think about what each arm was doing- a “two-fer“! We then tied the flat resistance band around our ankles and completed side steps to work our abductors..ouchie! Plie squats, biceps curls, triceps kickbacks using the band, triceps push-ups, planks, low back, and obliques rounded out the workout.

I felt accomplished leaving! Nothing too fancy but a nice change from my usual strength workouts; the key to continue seeing results is to change-up your routine. Even if it’s the same exercises, changing the tempo, order, weight, and/or time between sets leads to muscle confusion and eventually seeing results! I believe that’s why a lot of people stop exercising and/or get bored with their workouts; they don’t change-up their routine enough and plateau. Change is good!

The rest of the day was spent meeting with more employees, observing a wellness profile, staff meeting, and setting up for a big event that’s taking place Wednesday- Employee Health and Fitness Day! Lots of activities including a 5k race around campus, a putt-putt challenge, fitness classes with twists, and prizes for all!

Remember my saying “I thought a morning workout would give me the energy I needed to get through”? Wrong-o. My energy was lagging. Whether it was from a hectic day 1 or getting up at 5:30am, it was non-existent and I struggled to enjoy the activities of today. I haven’t posted yet, but I met with a nutritionist last week to go over my diet; I plan to write an entire post about what I’ve been going through and how I’m revamping my lifestyle.

See you tomorrow!