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Halloween Core and Cycle Class

30 Oct

First things first, everyone please be safe!

Secondly..

It’s Halloween week!

This is like a fitness instructors’ dream come true..do you realize how many exercises can be morphed into a Halloween-name?! Amaze.

I taught Core & More and named all of the exercises after Halloween; descriptions of the actual exercises are below: 

  1. Supine Frankenstein leg drops
  2. Eerie Plank (up, up, down, down)
  3. Creeping Spider (plank w/ knees to the side)
  4. Scared Cat (Down down to plank)
  5. About to Pounce (Down dog to plank)
  6. Dead Cat (Spine Bridge lifts)
  7. Witches Brew (butt on knees, lift and torso twist right and left)
  8. Hexes (star crunch)

Right after was Cycle! Of course I had to include songs like Thriller, Ghostbusters, and Werewolves of London-only appropriate ;-) .

Are you going Trick or Treating tomorrow night? If so, here are the healthiest candies to nosh on:

  • 3 musketeers mini-24 calories
  • fun-sized lemonheads- 50 calories for 10 pieces
  • full-sized york peppermint pattie (fave!)- 140 calories
  • peeps pumpkins- <100 calories for 6 peeps
  • Tootsie caramel apple pop- 60 calories

Notice how the first 3 candies are bold? It’s all about portion size! Obviously the mini versions of our favorite candies are going to have fewer calories than the full-sized versions, but we tend to overlook those intricate details and only read “3 musketeers” and “24 calories”. Pay attention to portions and I have no doubt that you can celebrate Halloween like it’s supposed to be celebrated:

with family/friends, tons of spooky fun, and candy!

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MIRSA Conference at SVSU

25 Oct

What a weekend!

lots of coffee before the conference begins

Me, the rest of the GA’s, and most of the professional staff all loaded up the cars and drove to Saginaw Valley State University for the MIRSA conference! It started early Thursday morning and lasted through Friday afternoon; lots of educational sessions were available to attend as well as the social on Thursday night.

Sarah, Stephanie, and I pre-social!

I attended all of the fitness-related sessions. I love hearing what other universities are doing in their respective settings! I leave so motivated and have ideas flying around upstairs! One session that I really enjoyed was about including all types of participants in a group fitness class and how to properly teach to them. I’ve never been faced with a situation like that so learning how to instruct a certain way hit home.

There was an early morning boot camp workout that I really wanted to attend but decided to do my own circuit at the hotel gym.

I completed a 20-minute walking workout followed by a mini body weight circuit; it doesn’t compare to flipping tires like Laura did! It did feel good, though, to sweat the drinks out from the night beforebefore sitting through more sessions, a business meeting, and the ride home.

It was my first MIRSA conference and I’m super excited to see what student lead-on in Chicago next year has in store! There may be a presentation involved.. ;-) .

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Healthy Eating on Campus

26 Sep

On a college campus, you’re constantly faced with dining hall buffets, grab n’ go options, convenience store pick-me-ups, and not-so-healthy late night snacks. Believe it or not, you CAN avoid the infamous freshman-15 even with these options! It’s all about moderation, planning, and weighing the options.

Scenario 1: Cafe

Delicious looking pastries, mouth-watering donuts, and decadent cookies are staring back at you first thing in the morning. This is a HUGE decision to make; you’re probably still in zombie-mode and what you eat for breakfast sets you up for the rest of the day. If you choose a sugar-laden pastry, you’re more likely to continue craving and eating sugary and fatty foods throughout the entire day. Notice in the above picture where things are placed? Marketers WANT you to see the unhealthy options first, so it’s constantly in your eyesight. Fruit and muffins (although not the healthiest because of their size) are towards the bottom because it’s the last place you’ll notice- veryverysneaky. If you’re truly craving a pastry or muffin, order one (moderation) and split it in half to share with a friend or save it for later in the day; also, order a piece of fruit on the side! Some nutrients are better than none at all.

Scenario 2: Dining halls

Most likely your dining hall is buffet style with lots of different options to choose from. Sandwich station, salad bar, cereals, and “featured meal of the day” are usually your main choices. The first thing you should do before entering a dining hall is look at the menu online! The dining hall staff is using technology to their advantage and posts the menu of the day right on the website.

Next to each option, they list a rough estimate of the calories (use it as a guide) the food contains (take note of the portion sizes!) and even gives you the option to plan out your meal.

Also provided is a legend that signifies which items are:

  • balanced-foods that has balanced nutrients and portion sizes.
  • sustainable- food that contains a sustainable ingredient, such as local produce or seafood.
  • vegan- no solid meat, dairy, eggs, or honey.
  • vegetarian- no solid meat but may contain eggs or dairy.
  • today’s special

Scenario 3: Convenience stores

Open all night long, convenience stores offer everything from hot dogs to microwaveable meals, slushies to ice cream, and everything in between. If have you a class that runs through your usual lunch or dinner time, this is probably your best bet for a complete meal. Here are some tips for picking the best items:

  • pre-made deli sandwiches; ham, turkey, or veggie with lettuce, tomato, and onion (maybe) on whole grain or white bread (whole grain>white).
  • microwaveable soups; higher in sodium so watch what you pair it with!
  • packaged trail mix and nuts-portion out a handful then store the rest away. *If it’s in your eyesight, you’ll likely continue to eat because it’s available and not because you’re hungry!
  • fruit, string cheese/yogurt, and crackers/pretzels.

These are just examples! There are plenty more options and pairings, it just depends on what your convenience store keeps in stock. Some grab n’ go stores are fancy-nancy’s and offer refrigerated salads and meals, while others only store the basics. Either way, ‘”there’s nothing that’s good for me” -said no one ever’ applies here; it’s up to you to weigh your options and choose what you like but also what’s healthiest for your lifestyle.

Bon Appétit!

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Hello Oakland University!

20 Aug

What a busy week it’s been!

Moving up to Michigan on Sunday, unpacking all my junkthings, setting up my room, making trips to Target, getting some-what settled, and saying bye to my parents all happened in one day.

One. Day. I tell ya..my family is really starting to get used to all of this moving-to-a-different-state-and-back-in-one-day business. I’m not sure if that’s something to brag about but I’m very blessed to have wonderful parents :) . Not to mention our family-love for Starbucks helps fuel the trips :-P .

I made it passed the first week as a GA! It’s definitely going to take a longer-ish time to get adjusted but that’s to be expected, no? I’m taking one day at a time and planning for the best; thankfully I came from one OUTSTANDING fitness program with AMAZEBALLS people to another one with lots and lots of opportunities. Being at OU and working within Campus Recreation, it is much different from my work as a student director at NC State but in a good way; I’m anxious to get the semester started come September!

I spent the majority of the first week meeting the professional staff, attending staff meetings, learning the fitness equipment, navigating offices, and meeting the student staff that’s here for the summer (we don’t start fall semester doesn’t until after Labor day (yay!), so things are pretty chill around here). Since I’m the GA of group fitness, I want the next couple of weeks to be focused on learning the ins and outs of the program, the instructors, the rules and policies, and the equipment available before we start the fall schedule and students expect things from me! It’s really the perfect opportunity to get acclimated with the program before being the semester gets crazy..in a good way :-D .

 The first OIAJ at Oakland! In the mix:

  • the remaining cookie butter
  • oats
  • yogurt
  • almond milk
  • chia seeds

 Pre-made salads from Trader Joe’s! The meal plan I have on campus doesn’t start until September and since I’m close enough to Pitt that I can go home on the weekends before school starts, I’ve been relying on pre-made salads and easy to assemble lunches and dinners to feed me. Once the semester begins, I’ll be staying at school more and then I’ll finally stock-up on groceries!

Here’s a kick-butt workout I completed earlier in the week:

  • walking lunges, jump squats, elbow planks & glute extensions, sumo burpees. 20-16-10-6 reps, 1X through.
  • 10 T-push-ups, 20 mountain climbers, 30 floor jacks, 40 bicycles, 50s. plank. 2X through.
  • 10 v-sits, 20 plank knee-tucks, 20 russian twists, 20 back extensions. 2X through.

And for all of my FALL lovers out there..is this a sign?

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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

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I am a Healthy Living Blogger.

8 Aug

Yep, that’s right..I am a healthy living blogger! I blog about all things fitness, health, wellness, and food related interspersed with my own quirky thoughts on everything from fashion, reality TV, sports, books, crossword puzzles, and normal life probz of a maturing 22-year old woman.

Where is this coming from? An afternoon yoga class with my mother and an instructor whose message had a direct path to my heart. Her words before we started our practice:

breathe. take a moment to listen to your body. set the tone for your practice. what do you wish to accomplish today? can you erase the negativity, the cannot’s, the I wish’s and focus on the positives, the I’ll tries and I can’s, and the gratefulness. it’s just you, the mat, and your strong, beautiful, and capable body. let’s go.

A couple of doctor’s appointments, a prescription, and a new workout routine seemed to help some symptoms I’ve been experiencing. There’s nothing wrong with me! Good news-not that I wanted there to be something wrong but at least I would know why I’ve been feeling so blah, time and time again-always looking for the easy way out I tell ya. My doctor did another blood test on me and everything is A-OK. We talked about everything I’ve been experiencing and she thinks it’s just stress. I agree 110%; stressing about my next move- new friends, old friends, working, exercising, eating, sleeping- can cause a body to stop producing what seems like EVERYTHING and over-tax all systems. I’m getting back on BC to regulate estrogen and progesterone levels, taking Caltrate (a calcium supplement) to increase the calcium and vitamin D in my bones as well as drinking milk and eating calcium-rich foods, and starting my day with a hefty dose of Miralax. Simple enough and semi-all natural.

Revamping my exercise routine to listen to my body more. I’ve taken a break from lifting weights (Get Ripped DVDs and Body Pump since I’ve been home) and instead, adding more body weight exercises and classes to keep me toned, strong, and my perception of the “ideal look” that suites me. Yoga, Pilates, cycling, running, and resting are my main gig’s currently. I’ve taken a break from weight training because, in my opinion AND for my liking, I was too muscular, especially in my upper body. PLEASE DO NOT GET ME WRONG! I think a toned, sleek, and sculpted body on a woman is sexy and attractive but for MY body (my height, genes, type of body and shape), it was a little too much for me. Everyone has their own definition of fitness and this is mine. I’ll never erase weight training from my routines, but am taking a minor break from it; add in the fact that I’ve been doing Body Pump and Get Ripped for going on 6 years now. This also will give me new goal (to gain back the strength I may lose) to work towards when I decide to add it back in. Plus, my mom likes to do classes with me and she can’t handle the impact of a weight training class, especially when it’s pre-choreographed and the instructor can’t or doesn’t know any better show you variations.

So back to that (one of many) life-changing experiences; it was like an “aha” moment for me. Key words: BREATHE, LISTEN, YOUR BODY, STRESS, NEGATIVITY, POSITIVE, TONE, GRATEFULNESS. All of these words are antonyms of PRESSURE. I’m putting too much pressure on my body. On top of the mere pressure of existing, I’m adding EXTRA to

  1. exercise
  2. blog
  3. start graduate school
  4. maintain a social life
  5. meet new people
  6. fit everything in
  7. make everyone happy

But why? Why can’t I just take the classes to enjoy them anymore? Where, when, why, and how did this mind-set come from; I went from looking at fitness, health, nutrition as something I enjoy, is a passion of mine, and was,is,and will be my career to my becoming own personal drill-sergeant.  I use to pride (and thought I still prided) myself on my attitude towards exercise and balance. To be honest, I think the “healthy living blog” world is a major culprit. I read these blogs and so many bloggers have ED’s, restrictive eating or the like (*NOTE-I am NOT judging, assuming, and/or prescribing ED’s; these are serious and life-threatening diseases and not a joke. My heart goes out to anyone who suffers and I pray for a recovery). I think it took a toll on my own views and opinions and how I need to act in order to be considered a “healthy living blogger”  and gain readership.

Blogs are a personal place where the author has the freedom to write and share about anything they choose to, and I get that and respect their opinions and views. But I want this blog to focus on the positives of fitness, health, wellness, and nutrition and be a place where readers can visit and take the information away with them without feeling like their doing something wrong, not doing enough, or getting caught in that awful comparison trap.

So that’s it. I am a Healthy Living Fitness Blogger who just wants to share my passion and knowledge of fitness, help as many people as I can reach their goals, be their “go-to” guru, and just keep doing what I’m doing!

Thanks for reading and stay tuned! :)

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Rainy Day in the Burgh’

5 Aug

Well good afternoon all! As the title of this post says, it’s actually beyond a rainy day; maybe a downpour in the Burgh’ would be more appropriate!

We need it though; humid, hot summer days do a number on the grass (say’s my dad), women’s hair (says my mom), long-ish runs (says me), and not enough golfers (says Chase). Can anyone be pleased anymore?!

Like I’ve said before, when I’m home, my sole job is to cook. And that I do well! When I was living in Raleigh, I had one person to cook for, and if you look at recipes these days, many feed 4+. Yes I could alter the recipes to accommodate just me but sometimes it was nice to have leftovers (other times I’d get so sick of eating the same meal night after night, I’d vow to never make this again! That never lasted long). Another downside of cooking for one is it takes the gratification out of cooking; when you cook for others, they offer lots of “Oh My Goodness this is delicious”‘s, “WOW!”‘s, “This is the best things I’ve ever eaten”‘s, and/or “Don’t make this ever again”‘s (I accept all!). When the comments are positive, it makes me feel good that I’ve made my family and guests satisfied and I want to do it more and more. But contrary to popular belief ;)  I can’t be that good every time, so even the not-s0-nice comments are appreciated.

 Spinach salad with strawberries, garbanzo’s, feta, avocado, sunflower seeds tossed in balsamic vinaigrette!

Cooking for my family, however, is always something new night after night. Four hungry bellies are more fun to experiment with recipes compared to one! Some of the meals I cooked this past week included:

  • margherita pizza
  • chicken oscar
  • orange roughy in an orange reduction
  • “fried” chicken tender salad
  • quesadillas
  • spinach salad

I have the go-ahead to move into my on-campus housing at Oakland U this coming Sunday! I even have a roommate :) . We haven’t virtually met yet but I’m excited to being in the company of another student again. This week I’ll work on unpacking and repacking so I’m all ready for Sunday. And that’d be correct, I haven’t unpacked from moving back to Pittsburgh from Raleigh. 2 weeks ago.

I had the option of moving in on Friday but wanted to attend the Burgh’ Bloggers event on Saturday!

I know some of them virtually but I’m even more excited to meet them personally! See you Saturday ladies!

I’m leaving you with things I’ve been up to in pictures :)

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Greetings From My Current Home!

26 Jul

I moved back to Pittsburgh last Friday and am thrilled to be able to take a couple of weeks off before heading to Michigan! My dad, mom, brother, and Jagr drove 8 hours to Raleigh, packed my stuff up, and headed back up north for a longer-ish (11 hour) trip. It was 3 hours longer because we stopped for dinner at a quaint sandwich shop in Fayetteville, WV. It was well worth it; the sandwiches were hand-crafted using local ingredients and unique combo’s that we never would have thought to put together! I had a turkey, peach jam, carmelized onion, and blue cheese spread sammy on a freshly-baked French baguette..mouth-watering good.

Saturday and Sunday were spent relaxing with my family; we’re reunited and it feels SO good! I haven’t been home in such a long time and I’m always missing family gatherings, dinners, and random activities that are done on weekends. For instance, my dad and I are HUGE car fanatics (I like to shop, he likes what the actual car does) and it just so happens that the Pittsburgh Vintage Grand Prix was happening in Schenley Park! It’s a car show that showcases both vintage and current car styles and raises funds

“to help provide residential care, treatment, and support for developmentally disabled individuals in the Pittsburgh area” (source)

Although hot, it was a great way to spend the day and even got me thinking about Lola #2 ;) .

Unfortunately, my parents do this thing called work and the 24/7 bonding time was over Monday morning. But that’s okay- I’m one of those Type-A individuals that can keep myself busy all by my lonesome.

Here’s what I’ve been up to: in pictures!

  • added onto my family’s gym membership. first membership ever! 
  • went to Bartram House bakery for coffee. every morning. *if you’re in the Wexford or McMurray area-you must stop in!
  • attracted construction workers attentions with my attractive get-up while walking Jagr 
  • eating delicious food. daily. that I don’t buy! *when I’m home, my job is to prepare dinner for my parents. I absolutely love my job :)
  • enjoying the amazing weather! cool enough to sit outside in the mornings and evenings. I went for a run in 58degree weather and my hands were actually numb-y post-run.
  • am baking again  when I lived in Raleigh, I didn’t bake as much since I’d be the only one eating it. now, since I’m with 3 other sweet-mouthedteethed, dessert every night people, I can bake again and not feel guilty about it going to waste..or me eating it all (whichever comes first :) )

I received an email from Oakland U about moving in and the teaching schedule for the fall! It looks like I’ll be heading (more) north on the weekend of August 10! I’m teaching 4 new-to-me classes in the fall;

Core and More, Cycle, BLAST, and Abs, Glutes, and Thighs. The wheels in my exercisebrary-brain are churning already; I’m hoping Oakland U. participants will like what I bring!

I have lots more to babble about but I’ll save that for the next post; I don’t want to spoil all of the fun!

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(Finally) Day 44!

20 Jul

 

9 hour days, 5 days a week, 40 hour weeks,  10 weeks, totaling 400 hours worth of corporate fitness is complete! I finished up all my hours yesterday afternoon but had to come in today to organize some things for when I turn in my internship portfolio later this morning.

It’s bitter-sweet; no more 40 traffic when the threat of a mistingrain arises (sweet), staff and training meetings are a thing of the past (bitter), seeing the people I formed relationships with (very bitter), long days of shadowing office hours and fitness classes (sweet),  being on a schedule (bitter), impacting participants lives in a positive way through instructing and training (extremely bitter), and most importantly, leaving Raleigh (need I say how bitter?).

I’ve called Raleigh my second home for the last 4 years and it’s hard to grasp leaving and not returning in a couple of days or weeks. BUT. When one door closes, another one will open and I’m ecstatic to go home and be able to relax with my family for a little before I head up to Oakland Michigan to start another chapter in my life book!

I met some lovely ladies for sushi last night  and to say good-byesee you later. (It was BOGO so when in Rome right?) We went to town and were shocked when the waitress brought a sushi boat to our table for 3 women (4 when our 4th showed up). A SUSHI BOAT. Granted, it was the size of a pontoon boat and not the Titanic, but still.. *A side note-we ate ALL of the above, and more..4 more rolls. ;-)

My parents left Pittsburgh at 4am this morning so their ETA is ~11:30am and they brought a guest with them. This little guy is making his first appearance in Raleigh! The plan is to pack up all my junk, head to Jasmin’s for lunch, then make the 1-way trip back to Pittsburgh.

 

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Day 43

19 Jul

 

I did it!

Cycle & Stretch=complete! If you follow me on Instagram (keptyoufit), you’ve known that I’ve been planning this class forever with the numerous pictures of my playlists and what not..well this morning was show time! Up-and-adam at 5:15am to prepare breakfast and make a measly cup of coffee to perk me up- I was on the road by 5:45am.

Once I got into work, I made sure my NEW playlist worked; I got home last night to transfer all of my songs onto my iPod and realized the CD that I burned them to decided not to copy all of the songs. Great. I re-created a playlist with what I had in my library, tweaked a couple of songs, and felt even better about this playlist!

I had 5 people, which my supervisors told me was a normal amount for 6:30am (I tend to take low participation personal-a flaw). Here’s the workout: don’t hate. I’m not using the right cycling “lingo” but it makes sense to me and that’s all that matters ;)

  1. warm-up. good time (owl city & carly rae jepsen).
  2. rolling hill. somebody that I used to know (Avici remix). 3 turns up, 3 turns down, 3 turns up, 3 turns down.
  3. ups & downs. call me maybe (carly rae jepsen). up for 8 counts, down for 8 counts.
  4. standing climb. wild ones (florida feat. sia). increased every tempo change.
  5. sprints. lunar (david guetta feat. afrojack). increased speed every ~30 seconds. best song to sprint to, it builds energy into your legs and they just want to explode when it’s time to go!
  6. sprints (2 songs). part of me (katy perry) and marry the night (lady gaga).
  7. standing & hovers. good girl (carrie underwood). incorporated isolations in this track (only your lower body moves, very slowly).
  8. out of the seat climb. turn me on (nicki minaj)
  9. cool down. don’t hold your breath (nicole scherzinger).

This ~45 minutes of cycling was followed by 15 minutes of stretching. I felt SO confident about teaching this class because it was all me. My songs, my way, my pace. Call me greedy, selfish, egotistic, but I like teaching cycling way more than taking cycling simply for that reason- it’s MINE. Muhahahaaaa

Post-cycle & a marvelous stretch-sesh I may add, I got the urge to row? Yes, I just felt like I wanted to row, so I plopped myself down on the rower and completed 20 minutes. I switched my hands from a supinated to pronated grip every 5 minutes to work my upper body differently. It was cool.

Time to refuel!

OIAC with a less-than-ripe peach and cookie butter. The peach was actually perfect; not too soft that as I bit into the pieces I had juice running down my chin but hard enough to be edible..did I confuse anyone?

I had a coffee date with Liz!  I haven’t seen her in over a year so it was such a nice surprise that she happened to be driving through and called to catch-up. Miss ya!!

Two of the women I work with that were involved in the internship process took me out to lunch on campus today! It was very sweet of them and I’ll miss them very much :-/.

Equipment cleaning, slide board training, drinks, and sushi are what’s next! It’s my last night in Raleigh so I have lots of people to say bye see ya later to :-P .

 

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