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New Workout Page and Honey Peanut Buttery Granola

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Boy, oh boy do I have a recipe for you!

But first, I want to tell you about some updates I made to the blog yesterday.

After the usual Sunday grocery shopping and food prep, I got out of the house and headed to Starbucks to completely focus on getting some blog work done.

 

The end result was a mission accomplished!  I updated the workout tab on the top bar, and created a drop down list categorizing various workouts that I have created, my race stats, and I compiled all of my fitness related posts into one place.

So, if you are in need of  a workout routine, then head on over to the workout page to check it out!

Now, on to the important stuff…

Honey Peanut Buttery Granola

I had really been wanting to make a batch of granola recently, so I decided yesterday was as good as a day as any!  I looked at several of my usual recipes, took bits and pieces from each and threw in a little of my own flair.  The end result was completely tasty.

Ingredients (warning, this recipe makes a TON!! So you can definitely half it or even quarter it!):

  • 1 1/2 cups honey
  • 1/2 cup agave nectar syrup
  • 1 cup peanut butter
  • 1 cup canola oil
  • 1 tsp vanilla extract
  • 8 cups oats
  • 2 cups sunflower seed
  • 1 1/2 cups wheat germ
  • 1 tsp salt

Directions:

Preheat the oven to 350.

In a large microwave safe bowl, combine the peanut butter, oil, honey, vanilla, and agave.  Place in the microwave and heat for about 1 minute, or until it is slightly bubbly and easy to stir and combine.

Place dry ingredients in peanut butter and honey mixture.  Stir until combined.  Place the mixture onto one or two greased cookie sheets.

Bake at 350 for 20 minutes.  Remove from the oven and stir.  Reduce the oven temperature to 250, and place the granola back in the oven for 10-15 minutes removing it to stir and replacing it back in the oven until it is the desired brownness.

When it is done cooking, spread the granola on waxed paper to cool, then store in a sealed container.

ENJOY!!!

So You Want To Teach Group Fitness

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Yesterday, when I got to work and unloaded the cupcake torches, I had a little disaster on my hands that looked something like this…

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Unfortunately, I didn’t have my phone or camera to capture a shot of the real thing.  I ended up leaving a note for the rest of the staff to enjoy a little Tuesday Treat.

At that point, I had pretty much given up and was going to toss the rest of the ice cream cone cupcakes I had sitting in the garage.  As the day went on, I continued to think about my little cupcake mishap and how I could have avoided it…surely I was not the first person to try to transport ice cream cone cupcakes!

So, I googled it, and I found a brilliant idea!

 

 

I took cereal boxes and cut little holes in them for the ice cream cone cupcakes to rest.  Perfect!  Another change I made was making my own icing because I knew that it would go through the piping bag better and hold up better on the cupcakes while they sat in my car during my morning gym session.

Yes, that is 110 servings of oatmeal…thank you Sam’s Club

 

Brian’s dad then had the brilliant idea to put the cupcakes in coolers to protect them and try to keep them cool.  Another perfect idea!

 

Let’s cross our fingers that we don’t have another disaster upon delivery this morning….

Breakfast

This morning, my sweet tooth was just as awake as I was, and a strawberry smoothie bowl was just what I needed to tame it.

The smoothie mix contained:

  • 1/4 cup strawberries
  • 1/3 cup banana
  • 1/4 cup nonfat plain Greek yogurt
  • 1 scoop Sunwarrior vanilla protein powder
  • 1 splash of vanilla extract
  • 4 ice cubes
  • 1/2 cup unsweetened almond milk
  • a little water to get things movin’!

I blended everything all together and then topped it with part of a homemade luna bar.  The strawberry, peanut buttery, and chocolaty combo quickly satisfied my sweet craving 🙂

So You Want to Teach Group Fitness?

Recently, I had a request to write a post about how to get involved in the group fitness community and how to break your way into the industry.

I still consider myself very new in the industry, and I am learning new things all the time.  Here are some important tips that I have compiled throughout my experience to help you get more comfortable teaching in front of others, to help you truly get the most out of the group fitness program that you are working in, and to ultimately land your own class slot. I have found that earning your own class slot on the schedule is like gold, and when it’s yours it is yours to do whatever you want with…so don’t take advantage of it and let things fall to the wayside!! Give it everything you got 🙂

1.  Get Certified

Whether it is ACE, AFAA, ACSM, or specific to the type of class you are teaching pick the one that works best with your learning style, time schedule, and will teach you the information that you want to know.  The fact of the matter is, that no matter what you want to teach…you gotta be certified!

2.  Find a Mentor

I was lucky to start teaching group fitness while in college at my school’s gym where we had a huge educational component and a group fitness coordinator that understood what it was like to be a new instructor with many questions and concerns.  Another good thing to do is to find a facility (maybe the gym that you already belong to) that will allow you to sit in on some group fitness classes as a spectator and take some notes.  If you have a friend that is already an instructor, you may be able to sit in on his or her class.  While you may have taken many group fitness classes as a participant, there many aspects to the class that you probably never noticed as a participant that are essential to making it run smoothly.  So, find a mentor, sit in on a class, and take lots of notes.

3.  Treat it Just Like a Job Interview

Because it is a job interview!  I have a separate fitness resume that I have neatly typed up to bring with me when applying for a group fitness position.  Your resume should include:

  • certifications (including CPR, Blood Borne Pathogen, First Aid, etc.)
  • formats you are comfortable teaching
  • leadership experience
  • fitness experience (if you have previously had large fitness accomplishments like placing 3rd in the all-city women’s marathon)

The big question I had was, what do I wear to the interview, or to drop off my resume?  The answer…fitness clothes!  Now, this doesn’t mean the cut-off t-shirt and bleach stained shorts you have had forever, but it does mean to have light makeup on  (if you are a girl!), your hair neatly done, and a nice fitting, matching fitness outfit.

4.  Be Available to Sub

When you finally make it to the gym in your nice fitness outfit ready to turn in your resume, ask to speak with the group fitness instructor.  He or she may be busy and need to schedule an appointment time for you to come back, but he or she may be ready to speak with you right there!  All they will want to do is get to know you, what you love to teach, a little bit about your fitness background, and anything special about you there is to know.  The biggest piece of advice is right here:  be available to sub and let the group fitness coordinator know.  Everyone always needs a sub, and while some gyms have a list of 50 people to call, some gyms have none.  This will help you get your foot in the door, and will allow people to see what you can do on the fitness floor.

5.  Meet People

Once you are on the sub list, the next thing to do is attend as many classes as you can in the formats that you are comfortable teaching.  At the beginning or end of the class, make sure to introduce yourself to the instructor and let them know that you are available to sub.  This will keep you top of mind, and I can almost guarantee that they will call you at some point or another to fill in.  Also, use this opportunity to learn from his or her teaching style and pay attention to the way the class reacts to certain things.

6.  Send an E-mail

Again, once you are on the sub list, send an e-mail to the list of instructors letting them know who you are, what you teach, a little bit about yourself, and of course your availability.

7.  Get Involved

If your gym has special group fitness events, or launches…get involved!  Volunteer your time, attend the event, use it as a chance to meet people, have fun, get a great workout in, and promote group fitness.

There is so much more that could go into how to really make your way in your local fitness community, but these are some of the key tips that have really helped me out in my path.  I hope this helps, and feel free to reach out to me with any other questions you may have!!

 

Taste Like they Came from the Bakery Healthy Blueberry Muffins

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When prepping food for the week, I usually like to bake something that is easy for Brian to eat as he runs out the door in the morning to the dental clinic.

This week, I was in the mood for a little red, white, and blue in honor of the 4th of July holiday this past Wednesday…so blueberry muffins it was.

In this recipe, I use white whole wheat flour, which has a less dense texture than regular whole wheat flour (and keeps the fact that they are healthy a secret!) I also substitute Greek yogurt, and applesauce for the majority of the oil to lessen the fat content, provide an extra burst of moistness and protein.  Enjoy!

Secretly Healthy Blueberry Muffins

Ingredients:

  • 3 cups white whole wheat flour
  • 1 1/2 cup white sugar
  • 1 tsp salt
  • 4 tsp baking powder
  • 1/3 cup nonfat, plain Greek yogurt
  • 1/3 cup unsweetened applesauce
  • 1/8 cup oil
  • 2 eggs
  • 2/3 cup almond milk or skim milk
  • 2 cups fresh or frozen blueberries
  • Ingredients for crumb topping:  1 cup white sugar, 2/3 cup white whole wheat flour, 1/2 cup cubed butter, 3 tsp cinnamon
Directions:
Preheat the oven to 400 degrees.  Place muffin liners in muffin tin.
Combine the flour, sugar, salt, and baking powder.  In a separate bowl, combine the Greek yogurt, applesauce, oil, eggs, and milk.  Pour the wet ingredients into the dry and mix until just combined (don’t over mix!).  Fold in the blueberries.
Fill the muffin tins to the top, and sprinkle with the crumb topping.  Bake at 400 degrees for 20-25 minutes.
Crumb Topping Instructions:
Mix together the sugar, flour, butter , and cinnamon in a food processor, with a fork, or with your hands.  You just want the mixture completely combined and crumbly.
Enjoy!!!
My First Cathy Savage Check In
Last week, I shared with you all that I am now a “Savage Girl” and have just begun my journey with the program.  One aspect of the program that I love is that we have bi-weekly check-ins to really assess how things are going so that changes can be made where necessary.
Here are how things are looking after my first week:
  • The eating plan is fine, I am eating 6 small meals a day.  My biggest problem is that packing for the next day takes a long time, and I snack too much while packing for the next day.  My plan to help with these problems??  I have started prepping lots of my meals on Sunday, and I will whiten my teeth while I prepare my meals for the next day. 😉

  • Energy levels are pretty normal, considering I have been lacking on sleep lately.  My plan for this problem…try to get to bed earlier and truly shut my brain down.
  • How I feel about my body….I think it looks the same since it has only been a week, but the scale has gone down a tad, which probably just had to do with the time of day I weighed myself (so many things affect your weight!)
  • Overall:  I feel good, and ready to kick this program’s little butt!

Why Did I Join Cathy Savage Fitness

Some of you have asked why exactly I have started this program because I already enjoy eating healthy foods, I workout all the time because I enjoy it, and I am not trying to lose weight.  Those are all very valid points, but I promise that I have a method to my madness.

  1. I have a very round and soft physique.  I always have.  I am ok with that, but I would like to attempt to have more muscle tone and definition.  In slang terms….I want to be “cut.”
  2. I am very interested in nutrition, and I have done a lot of self research and reading on how nutrition truly effects the way the body looks (you are what you eat).  I am interested to see how these little changes that I am making my nutrition are going to effect my body’s appearance and performance.   When it comes to nutrition, everything makes a difference, and you really have to get specific…even the timing of when you eat what matters when you are trying to sculpt your body.
  3. I am always looking for a new challenge, and I think that this is going to be a good, educational, fun, tough challenge for me.
  4. If it is at all possible, I would like to compete in at least one body building competition next year.  Now, there are several different kinds of body building for women, and I would probably compete in the division that is the least muscular and the most feminine looking.  What can I say… I love to compete, and I love to challenge myself!! I at least have to give it a try.
  5. Many people ask me questions about health, nutrition, and fitness.  I have answers to a lot of things because of my personal training education and background, personal experiences, and a lot of self-research…but I have questions too!  With the Cathy Savage program, I have my very own health coach that I can do all of the asking to, which is one aspect that I absolutely love!  I love asking questions and I love getting answers.
I want you to tell me about any new challenges that you have decided to take on!

I Passed and Had the Best Weekend Ever

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For those who don’t know, Body Pump is the original barbell class that works eight major muscle groups (quads, glutes/hamstrings, chest, back, triceps, biceps, abdominals, and shoulders) to fatigue in one hour, all set to awesome, popular, motivating music.  This weekend, I attended my initial training module to become a Body Pump instructor.

Going into this past weekend, I honestly had no idea what to expect.  After going through such difficult training to work on the cruise ship, I thought that I could make it through just about anything.  But after talking with a couple of people who are way more experienced than me in the fitness industry and actually have Body Pump certifications, they made it sound like the weekend was going to be the toughest thing that I had ever done in my life, the trainers would eat me alive, and I would be lucky if I scraped by with a “Pass Withheld” meaning I would have to do a little extra training before I could send in my video.

With all of this going on in my head, I was pretty nervous.  I started Saturday with a little Starbucks (I used my free birthday coupon 😉 ) and some overnight oats to give me plenty of fuel for this physically active weekend.

Upon arrival, I immediately noticed that it was all girls…except for two boys.  I was honestly pretty surprised by this at first, but then I realized that most participants are girls in the group fitness setting so it made since.  Also, it wasn’t hard to realize that everyone was nervous.  None of us had a clue as to what we should expect…even the people who had done previous Les Mills certifications.

The very first thing we did was take the master class.  This was taught by our training facilitator, and two facilitators in training.  This was seriously the best group fitness class that I have ever taken.  Everyone was responding to the instructors’ cues and questions.  We were all cheering and singing along with the songs, it was awesome.  It basically felt like a live workout concert.

All in all, this weekend was amazing.  It was inspiring, it was motivational.  We worked on technique, cueing, how to motivate our classes, how to make our classes feel special, and our own fitness level.  I thought I loved Body Pump before this weekend, but now I am obsessed!

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And good news…

I PASSED the training module.  I didn’t receive a pass withheld, I passed all the way.  That means that I only have to team teach four times (which I will probably do more) and then I can submit my video to receive FULL certification, and my first team teaching session is tomorrow morning.  I couldn’t be more excited.

I am so happy that I completed this training, and I cannot wait to begin my Body Pump and Les Mills career.

After I found out I passed, I immediately came back home.  Brian and I then headed out straight to his parent’s house to celebrate my birthday.

Everyone had burgers, but Brian’s dad specifically made me cod with roasted peppers and onions.  It was delicious and much needed nourishment after such a physically active weekend 🙂

Brian’s mom also made delicious strawberry cupcakes with homemade strawberry icing.  I felt like I could have eaten about three of them, but somehow contained myself to one.

Today

Waking up at 6am today was like a treat after waking up at 4am and 5am this weekend for training.  I honestly expected not to be able to move this morning because this weekend we completed 4 Body Pump classes, a technique Boot Camp, and the Body Pump challenge (in which I probably lifted more weight than I ever have before!).  Yet, my body is not any more sore than usual!  I still plan on taking the day off from weight lifting and cardio, and I plan on attending a yoga class this evening.  I am expecting it to be very relaxing.

I started my day with some overnight oats in a jar.  They were delicious as usual.  One of my favorite things about eating the oats from a jar is scraping the last bits of peanut butter off of the bottom of the jar and having be like a little surprise underneath the oatmeal on my spoon.  What can I say?  I love peanut butter.

Because I had such a full weekend, I have to do some errand-type things today, like grocery shopping.  Brian and I are about out of food!  I am also volunteering everyday this week except for Friday at the Indianapolis Symphony Orchestra to help them prepare for the Maestro Open event this coming Monday.

I hope everyone had an amazing weekend, and is ready to start this week off right!

How Things Will Change

After this morning’s Insanity workout, I cooled off with a blackberry banana peanut butter smoothie bowl.

The Blog’s Future

 

As many of you may know, this Saturday I will be leaving Indianapolis, IN to be a fitness instructor on board a cruise line.  The contract is for just under a year.  My adventure will begin with training in London for about a month.  After I “graduate” from training I will receive my assignment as to which ship I will be working on.

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Because this experience will bring a drastic change to my daily life many of you have asked whether or not I will still continue to blog, and the answer is YES!

 

Although the title (Treble in the Kitchen) might not be as applicable to the content because of my inability to cook my own meals, I will still document my daily life, workouts, and what I eat, but I will also include what it’s like to not cook anything, the friends I meet, and the places I travel.

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The blog may also change due to the frequency of my posts.  In London I am pretty sure that internet should not be an issue, but once aboard the ship I have a feeling that things could become a  little less reliable with the internet.   The post frequency may also change because I am not 100% sure of my daily schedule yet.

 

So, no worries!  I will be sticking around during my adventure at seas, and I hope you will too!

Fit Vs. Athletic

A friend of Brian and I came into town today for the weekend to be home for his fall break.

 

Because it is getting close to crunch time, I am really trying to see everyone that I can at least one more time before I head out next Saturday.

 

We met at a little restaurant called Noodles.  Brian and I actually had our first date there!  It is a very casual restaurant that has pasta dishes in the categories of Mediterranean, American, and Asian.  There are also salad, sandwich, and soup options.  I opted for a small Very Berry Salad and a cup of Thai Curry Soup.  I absolutely love curry at all times, but on a cold rainy day like today it was perfect!

The salad had croutons, strawberries, pecans, red onion, and blue cheese all on top of a giant bed of spinach.  Delish!

 

Fit vs. Athletic

Yesterday, I went to a couple of doctors just to make sure that everything with my knee was ok.  My knee is fine, I just need to rest it a little.  I explained my current job situation and that I am going to be leaving next Saturday for just under a year to be a fitness director on a cruise line. While I was at the second doctor he said something when I explained the situation that really stuck with me that I had never even considered before. He said “You essentially are a professional athlete.”

 

Athlete?!?!  Now, I have always loved being active and in high school I was very busy with show choir and cheerleading, I would run occasionally in the summers and do workout videos.  When I started college, I immediately fit the gym into my daily schedule and became addicted to the group fitness, exercise machines, and weights that were offered.  Staying active is just something I do, and it is part of my lifestyle.  Yes, I am very fit and I ran a half marathon this summer….but athletic?

 

Never in a million years would I ever consider myself athletic or an athlete.  I played soccer and basketball in elementary school, and really only enjoyed it when I was winning due to my competitive nature.  That same competitive nature kicked in when I joined the swim and dive team in middle school and it gave me so much anxiety because I wasn’t the best that I quit (and I’m not much of a quitter!).

 

This question leaves me baffled.  Is there a difference between fit and athletic?  I know that my job will be working out, teaching others about fitness and nutrition, and leading group exercise, but does that make me a “professional athlete?”

 

What do YOU think?   Is there a difference between being fit and athletic?  I want to hear some feedback 🙂

  • To me, being athletic encompasses specific training, agility, and coordination.  I was totally flattered that this doctor thought of me in the “professional athlete” sense, but I just don’t think that is where I would categorize myself.

Why Do YOU Do It??

It’s Friday!

This week has felt a little long to me because I had two days off right in the middle of the week.  I’m the kind of girl who loves a routine so the random days off and inconsistent schedule of working in the retail world kind of trip me up.

 

After my workout this morning, I had a delicious bowl of fruit and granola.

Apples, bananas, blackberries and granola on the bottom.  Tasty!

 

Workout

This morning’s workout was another video from the Insanity series.  I woke up with my knee feeling great, so I was ready to test it a little more with some of the high intensity moves.

 

At the end of the workout, Shaun T (the instructor and creator of Insanity), said that as a fitness professional he sometimes wonders why he does what he does, but then he realizes he does it to look good.  This made me think.

Why do I workout most mornings?  Why do I do what I do?

 

I would be lying if I didn’t say a portion of why I work out is so that I am proud of the way I look, but that isn’t the only reason.  As an 8th grader (so long ago!) I was in a science group that studied childhood obesity.  We focused on the importance of balanced and wholesome nutrition accompanied by fitness and leading an active lifestyle when educating elementary school children about how to be “healthy.”  It stuck with me.  I know that the working out and healthy diet that I strive for now will pay off years down the road.  I do what I do so that I can live a long, healthy life.  I want to be exercising when I’m 90!

 

I also do what I do because it makes me feel good.  For me, physical activity is a natural mood lifter.  Whenever I am feeling bad about myself, having a sad day, or am just in a funk the second I begin some sort of physical activity I seriously feel infinitely better.

 

So, my question to you this morning is Why do you workout???

 

Things to check out today: