Wednesday, February 29, 2012

WIAW Official #11: Random Edition

Happy WIAW!

I failed at life this week and haven't taken pictures of a full day's worth of food. So, in other words, I am going to show you a bunch of random food pictures from the past week.

Also, if you missed my post on my 2012 SE Collegiate Fitness Expo experience, you should definitely check it out!

Strawberries are back! Yes! Romaine Lettuce, Strawberries, Low Fat Honey Mustard Dressing

THE best Grilled Cheese EVER. Wheat Bread, Cabot Red. Fat Cheese, Spinach, Tomato, Honey Mustard Dressing

Breakfast: Strawberries (!), Egg w/ Spinach & Cheese, Homemade Biscuit

Nothing beats a homemade biscuit made by your mom (in this case, mother-in-law)

Spinach Salad with Tofu from Mellow Mushroom

Green Smoothie: 1 Frozen Banana, Almond Milk, Skippy Natural PB, Flax Seed, Spinach

This soup was GOOD.

Well, that's some of my 'eats' from the past week!
I taught a 30 minute $1 Abs class last night and a 60 minute RIPPED class afterward.
Tonight I am teaching a 60 minute Kick N Sculpt class and seriously considering staying for a 60 minute Power Vinyasa class. 
Tomorrow I am teaching a 60 minute Step class and a 60 minute RIPPED class.
Then this weekend is full of fun cycle and step workshops!

Let's do it!

Side Note: I won't lie. I stay pretty positive on here, but I am kind of running on fumes at this point. I cannot wait for Spring Break when I can take some time for myself. Don't forget to take care of YOU!

What type of things do you like to do when taking care of yourself?

Check out the party at Jenn's!

Tuesday, February 28, 2012

Weekend Update: 2012 Southeast Collegiate Fitness Expo

This weekend I had the awesome opportunity to attend and be a presenter at the 2012 Southeast Collegiate Fitness Expo in Blacksburg, Virginia. This fitness expo is an event that is hosted by a university in the southeast region and anyone who works in a fitness department at a university may attend. If you have a class or lecture, etc. that you would like to present at the expo, you have to submit a presentation proposal.

I submitted a proposal to present RIPPED and it was accepted back in November.

We left around 12:30pm on Friday and arrived around 7:30pm.

Representin' the Red and Black!

Saturday was full of high energy classes with amazing instructors. We started out with a Master Class called 'Hard Core' by the master presenter, Gay Gasper. Gay has been in the fitness industry for several years and her expertise is in many different formats. The 'Hard Core' class was a boot camp style setup.

That's us in the front!

All attendees take the morning master class, then we have several choices to pick from for the rest of the sessions.

For my first session, I chose to go to a Cycle class called Cycle Cues and Lingo: Watts, RPMs, and Rhythm. It was a pretty fun class, however, it wasn't very useful for me considering we don't have computers on our bikes where I teach. This class was based on using the computer that tells you your RPMs, Watts, Gears, etc. It was interesting to see though!

The entire room was black lighted! Can you find me?
For my next session, I chose Balanced Body, which was also presented by Gay Gasper. I feel as if this was the class I learned the most from. We used Bosu's as steps and learned choreography and ways to use the bosu to engage our cores. It was a lot of fun!

I had literally just stepped out to get water when this picture was taken. Darn.
During this time we grabbed our sandwiches and everyone did their demo routines! It was so neat!


Here is the video of our routine! Check it out!

After lunch and all of the performances, we moved on to the next three sessions of the day.
I had planned to go to a fellow instructor's presentation of PIYO, but it was filled by the time I got there! I decided to go to a class called Z-Squared instead. I am typically not a big fan of Zumba classes because I am just not coordinated in that way...however, this was the most fun I have ever had in a Zumba based dance class! The concept was having 2 instructors and there were a lot of 'battles' and partner work. So much fun!

Booty Shakin' Partners

Battle time!
My favorite session of the entire weekend (Besides my RIPPED presentation of course!) was BODYCOMBAT. I heart BODYCOMBAT soooo much. It is so much fun and makes you feel so strong and confident! Of course, that could be because I love kickboxing classes so much. We had an instructor a few years ago that taught it at one of gyms where I teach, but she left and they haven't found anyone else. I wish I had the time and $$$ to do it. Anyone want to make a donation to the 'Let's get Courtney certified in every possible class' fund?

This Master Presenter was amazeballs.
Are we still alive? Barely. I chose Fluid Flexibility for this session. AKA, fall asleep on your mat and pretend you are meditating.


Night Time:
After all of the sessions, we immediately went to grab some food. Protein bars, apples and sandwiches just aren't going to cut it with all of this exercise.
We went to Cabo Fish Taco, which was surprisingly good! The food seemed very fresh and 'clean' which was exactly what I was hoping for.

Nice & Sweaty

If you are wondering what I got, then you obviously don't know me, haha! I got a salad of course. No, not because it's 'healthy,' but because I LOVE salads/lettuce. I literally crave it. All I wanted was some protein, lettuce and GUACAMOLE! I got a salad topped with grilled shrimp and a side of guacamole. Of course I had tortilla chips as well!

Later that Night...
The expo hosted a social at the Holiday Inn. We all got dressed up and went out dancin'! (Like we needed more exercise, right?!)

Creepy iPhone eyes

Guess you had to be there...

The next day started out with another master class for all attendees. It was BODYFLOW, which is a Les Mills yoga class. I won't lie, I didn't participate in this class. I was presenting at 9:30AM and there was no way I could be calm enough to practice yoga beforehand.

This is when the magic happened, people. I presented RIPPED during this time slot and it was AMAZING. I printed out 50 handouts and quickly ran out, so there were at least 60 participants in this one studio. It was HOT.AS.BALLS. in this studio. We worked so hard that ALL of the mirrors were completely fogged up and we were slipping on the condensation. The energy was great and they were loving it! 

Want to meet Instructor Courtney? Here she is!

I stayed for part of a class called Gaga Dance. It was a really cute idea and class, but I was pretty worn out from teaching and I was drenched in sweat, so an outfit change was definitely happening.

The Instructor was dressed like Lady Gaga. Wig and all!
For the last session, I took part of a class called Spinnin' Space Odyssey. The set up of the room was really cool because it is all black lights and she had lots of space decorations and passed out glow sticks.

Cycle to the Future!

I left this class early because honestly, I was beat. 

We grabbed a bite to eat and headed back home around 2:00PM. 

All in all it was a really fun weekend and I encourage everyone to go at least once. Especially if you are a new instructor. You could learn so much from a weekend like this!

Also, I counted my hours of exercise last week and the total came to around 14 or 15 hours of exercise. I wore my heart rate monitor all day Saturday and the total calories burned came out to be over 2100 calories! Whoa!

This week is jam packed as well. I am teaching 5 classes, then I have a Schwinn Cycle workshop all day on Saturday. Sunday I have a Step workshop from 9am-1pm, I am teaching Cycle and then Totally Fit from 3:00pm to 5:15pm. I also have a leadership team meeting that night and we are performing our demo routine. So, say a little prayer that I make it through the week! Haha!

Have you ever been to a fitness expo?

Tuesday, February 21, 2012

WIAW Official #10: Celebrity Encounter

Happy WIAW!

We are finally in the double digits, woo hoo!

You're probably wondering what 'celebrity' we encountered yesterday. Well, it was none other than Hugh Acheson from Top Chef!

My beautiful friend Emily had the guts to ask for a picture!

I really wanted to ask for a picture too, but he was with a friend and I was too chicken didn't want to bother him.

Monday was manic Monday for me. I had class from 9:00am to 9:55am, met with my supervisor for an outreach project that I am doing for my Nutrition Education class from 10:00am to 11:30am. I then studied for an exam I had later that day. Class from 1:25-2:15pm, studied, exam from 3:35-4:25pm. Then I had a meeting at 5:30pm, but I wasn't able to make it because something came up.

WIAW this week is featuring What I Ate on Tuesday, February 21st.

Breakfast before class at 9:00am was a Kashi Banana Chocolate Chip Bar.

After class, I headed to Target to return some things and get some stuff for the fitness expo this weekend. I grabbed some of their awesome trail mix while I was there and had some on the way home.


For Lunch I had a salad, steamed green beans with almonds and a Quorn patty.

I'll be honest, I wasn't too impressed with the Quorn patty. I microwaved it and didn't eat it immediately and it was completely dried out. I think I will stick with Boca burgers.

I had a group meeting at 3:00pm at a local coffee shop that I have actually never been to. I haven't had a latte in probably over two months, so it was definitely time for one.

Okay, technically this was my friends' cup, but isn't it pretty?

Mine was in a disposable cup...I didn't know there was an option...oops

I taught a 30 minute Abs class and then a 60 minute RIPPED class. It was a doozy!

We did:
Intervals (Season 6),
Intervals (S3),
Power (S6),
Plyometrics (S5),
Endurance (S6),
Resistance (S6),
Core (S6),
Cooldown (S3).

Everyone did great! I was pretty beat when I got home so instead of making Mama Pea's Better Spaghetti Sauce From A Jar, like I had planned, I popped a Newman's Own Thin Crust Cheese Pizza in the oven. Sorry, don't judge me. I served it with a side salad. I also forgot to take pictures. Fail.

On another note, I signed up for Hip Hop Hustle Training...we know that I don't dance....time to step out of my comfort us all....

ps-This is my 102nd post!!!

What is your favorite Group Fitness class?

Check out the party @ Jenn's!

Sunday, February 19, 2012

Weekend Update: Puppy Time

Well, it's Sunday again. Time just seems to keep flying by. February is almost over!

Friday and Saturday are typically my 'off days' as far as working out. We did however take the pups for a walk along some trails and let them play yesterday. They loved it.

King Levi

Princess Lily

It was such a nice day and I wish we had more time to take them to play like this. It would be even better if we had a day!

We spent the rest of Saturday running errands, cooking dinner, cleaning, doing laundry, both of the pups got a bath and I started studying for a test on Monday.

Dinner Friday night was my Skillet Gnocchi:

Saturday night's dinner was my Awesome Braided Calzone with mushrooms, onions and tomatoes:

On Sunday I had a work meeting from 1:00-3:00pm, then I taught a Cycle and Sculpt class from 3:00-4:00pm, then I taught RIPPED from 4:15-5:15pm.

Then Sunday night I was by myself once again and I made my Jambalaya, this time with Tofurky Sausage links, Zatarains low sodium red beans and rice, Steamed Broccoli, Sun Dried Tomatoes and a can of no salt added Diced Tomatoes:

What did you do this weekend?

Saturday, February 18, 2012

Weekend Update: Finally

Well, dietetics friends. We made it. We made it through our busiest week of the semester. Three case studies, two tests and a paper in one week. We have another test on Monday, but at least we have some time this weekend to recover...maybe?

I honestly didn't let it stress me out too much. I just tried to focus on what needed to be done, did it and knew it would be over soon. However, I won't lie that some of that stress built up and I pretty much just wanted to cry at some points this week. Maybe I'll let it out this weekend...everyone needs a good cry every now and then!

I taught a 1 hour Kick and Sculpt class on Wednesday and a 1 hour RIPPED class on Thursday. We had demo practice Thursday night as well and our awesome hot pink wigs came in. They are so made of awesome.

Um. Yeah.

What is demo? We are performing at the Collegiate Fitness Expo and it's just a fun routine that incorporates four types of fitness classes. We are doing Step, Yoga, BodyAttack and Hip Hop Dance. The theme is 'the future of fitness,' so we decided to go with a Nicki Minaj style costume, hence the crazy pink wigs. It's going to be awesome. (How many times am I going to say awesome?)

I posted this picture on my facebook page the other day and some of us got into a friendly debate about protein requirements:

Fresh Strawberries, Green Beans, Mushroom Couscous, Reduced Fat Cheese

Just for the record, the Academy of Nutrition & Dietetics (formerly known as the American Dietetic Association) recommends 0.8 grams of protein per 1 kilogram of body weight for the average American and 1.2-1.7 grams of protein per 1 kilogram of body weight for weight training and body building participants.


Here, let's break it down:

Let's say you weigh 120 pounds.

Take 120 pounds and divide it by 2.2 to get kilograms of body weight:

120/2.2 = 54.5 kilograms of body weight

Take this answer and multiply it by 0.8 to get the amount of protein you needs in grams per day:

54.5 kilograms x 0.8 g protein/kg/day = 43.6 grams of protein per day

Now, you try it!

If you are a vegetarian, you need to be sure you are consuming "complementary proteins" in order to make sure you are getting the essential amino acids that everyone needs. (Click the links for more information or feel free to shoot me an email:

What are some of your favorite sources of protein (other than meat)?