One week left

So I have one more paper and one more test for the summer! I am so excited to be done this semester! It has been a hard summer for sure ! The part of this summer I LOVED was teaching my KB classes at UCF and Valencia:) I have had a great experiance at both and made some great bonds along the way. I am really thankful for that experiance and am excited for the Fall to meet more people! I am so thankful for my BFF and Man for their support through my emotions this summer (and it has been abundant for sure) and their love for me. I also want to give a shout out to my girl Donna from my summer A kickboxing course . We have really become freinds and made my first time as a teacher at UCF a joy. On a side note, My final paper is really annoying me because of the weirdness of the question (what else is new from our teacher)...I mean who the heck asks about the physiological implications of living 100ft below water! WTF ugh...but, I know my man and I can get through it with our GREAT writing skills of utilizing references in unconventional ways;P
Well I am watching food tv and need to really turn it off because it is making my hungry lol..!! I will keep you updated about my great paper:)

As my last summer semester ends....

As my last summer semester ends as a student I find my self excited for the future today. I really LOVE teaching students in my KB classes at UCF and Valencia. I had a great class this morning and tried out a new way to do a lecture. We played a game show and had teams. I think they really liked the change of pace! I find myself really enjoying how the students seem to be interested in fitness and health and ask questions after class. As they tell me about their change in patterns, diet, or even thought process it makes me so happy to know I am helping share my passion for the industry! I remember how I was when I forst got into a healthy life, I was so excited and wanting more! I am also going to start to share some workouts on this blog so I can share my philosophies for training as well. Here is the first one:)
Cardio Interval -
Warm up walk brisk 5min
jogging for 10 min straight, at the ten min mark start to preform 8 counts of high knees and butt kicks of each. do this for one minute total
after this (you WILL be sweaty!)
go into a 30 sec all out sprint. This will def dip into your anaerobic system and increase your vo2.
take a 5 min brisk walk and repeat this 2 more times.
end the workout with a walk and stretches while breathing deaply and calmly. I like to try and make play lists on my ipod to help me in these type of workout. Pick a techno fast song for the anaerobic sections and something like a black eyed peas for the running parts.
for the cool down i like the fray:) and jason mraz....
hope you like it!

Control

Hey All!,
So as many of you know I am in grad school with two semesters left! I am SOO ready to be done:) As I get closer to my senior year I find myself just needing a bit of control since SO much is feeling out of my control! I know no one knows the future, and we prob. do not want to either!, but at times I yearn for SOME control! Be it classes, papers, work, future jobs in my field, or my loved one's....I sometimes feel spinning and turning. I am sure everyone goes through this as they enter a new "phase" of their life, but my goodness it is annoying!
So as I get advice to relax and not worry I find myself still worrying! Well, I think I just need to do what my Dad always tells me whenever I get overwelmed....."Heather, remember your past successes and things always seem to work out for you". I guess I just need to write that in my wallet or something:) I also think I need to start up my journal writing (hence this long post) and read a verse out of the Bible every night again. I always pray but maybe my prayers should be simplier in nature (as my prayers tend to be WAY long). So for now deap breaths, God, my Dad, and my ever patient boyfriend are helping me more than I think they know!

Robounderz today

Hey All,
So I am taking my boyfriend and brother to Rebounderz today! It should be tons of fun...My best friend went Friday and said she burned about 500 calories so I decided to use my heart rate monitor today to see what my heart rate is during the hour of bouncing:) I'll report back later when I get back !

Menu Ideas for Healthy Eating

While personal training and while teaching many people have asked me for healthy meal ideas so I thought I would post some ideas for you all:) Hope you like!
· Breakfast
Protein pancakes with fruit (1.5 cups egg whites, ½ cup oatmeal, ½ smashed banana, cinnamon)
Egg Whites in whole wheat tortilla
Oatmeal and egg whites
Oatmeal and protein shake
Egg white omelet with veggies
Protein smoothie (1/2 serving oatmeal, 1 scoop protein, milk, ice, berries, banana in blender)

· Lunch/Dinners
Tuna/chicken, beans, salsa
Fish with veggies, sweet potato
Brown rice and protein source
Wheat tortilla with spinach and protein source
Basmati rice with veggies and protein source
Egg White Omelets with salsa and veggies


· Snacks
Cottage cheese and peanut butter or nuts (pre-bed snack)
Protein shake and peanut butter or nuts (pre-bed)
½ wheat tortilla with peanut butter and banana (pre-workout)
Protein shake w/ fruit (post workout)
Trail mix (limit portions!!)
Almonds
Veggies
Greens plus protein bars
Mozzarella cheese stick
Greek Yogurt ( I love Chobani yogurt)

Welcome

Welcome all! I am excited to have my first blog:) I am in graduate school for Exercise Physiology and have one more year to go! I teach group fitness and am an adjunct teacher at two colleges teaching kickboxing. I love teaching and helping others reach their fitness, nutrition, and life goals. I believe that if you have a healthy mind and body - all things will fall into place. Living a healthy life, eating real food, and having faith in the Lord Jesus will provide you with wonderful gifts you will share with all those around you.
I am excited to test this out and see how it goes:)