Make It Happen Monday

HAPPY MONDAY!

Lately time has just been flying by! I have been extremely busy but that's how I have always been as I have mentioned in previous posts. I hope everyone is enjoying fall! 

Today I took my co-worker Kerry's hour-long Tabata class. If you don't know what Tabata is, it is 8 rounds of 20 seconds of work and 10 seconds of rest. After 8 rounds, you get a one minute break. We did this for approximately 40-45 minutes and finished off with ab exercises. It doesn't seem like much to do 20 seconds of one move, but after 5-6 rounds, you REALLY feel it. Her class was great :). Thanks Kerry! But of course...later on I wanted to get another sweat session in.

Tonight the weirdest thing happened to me...I had the urge to go for a run. Let me tell you, I do not like running. I would rather run stairs or complete a set of drills. For some reason, something inside me made me want to run. It may have been because of a few fitness instructors that just completed a half marathon or the fact that some that are about to do one. I always tell myself I could never do that, but maybe one day I will. It takes a lot of mental strength and I highly respect people who train for those races.

PSU Fitness Instructors: Devon Murray and Leah Polakoff

Devon's Mom

Now is that impressive or what?!

Not everyone I know who ran this race is a hard core runner. Some did it for the first time like my friends Allison France and Kristin Darr. So awesome that the both of them even had the guts to do it!

Congratulations to all of you! :)

Of course when I have the motivation to go for a run, it's never nice outside. Tonight I decided to go for a run and it was challenging. I ran 5 miles and it felt exhilarating to feel my heart pumping and the sweat dripping off my face. The hardest part is just going outside and DOING IT. Once you start, you don't want to stop.

Since the fall semester has began, I have been teaching a lot of fitness classes. I have been seeing changes in the strength of my body. It feels great when you can lift things you were not able to before. You won't always be able to visibly see it but you just feel it. I will say I can see a change in my shoulders and stomach. It never happens overnight. It takes time, but with hard work you will see a difference if you stick with it.

Slowly but surely, I'm getting there.

Now...on to NUTRITION!

So... why is POTASSIUM so important? 

What is it?

• Potassium is an important electrolyte and an essential dietary mineral that assists in the stimulation of the muscle to make fast powerful movements.

~ Dictionary.com

    Physiology . Electrolyte:  any of certain inorganic compounds, mainly sodium, potassium, magnesium, calcium,chloride, and bicarbonate, that dissociate in biological fluids into ions capable of conducting electricalcurrents and constituting a major force in controlling fluid balance within the body.

Recommended Dietary Allowances (RDA):

• Females: 2,000 mg/day
• Males: 2,000 mg/day

Why Is It Important?

• It plays an important role in the breakdown of glucose for energy release.
• Regulates the storage of glucose in the form of glycogen in muscle cells.
• Vital in the rapid replacement of muscles glycogen after exercise.
• It helps maintain fluid balance, body temperature, blood pressure, proper gland functioning, nerve impulse transmissions, and acid-base balance.

Sources:

• Readily available in every major food group.
• Fruits: Watermelon, bananas, oranges, cantaloupe, orange juice, apricots, pineapple juice, raisins, grapefruit, dried peaches.
• Vegetables: Mushrooms, romaine lettuce, zucchini, cauliflower, broccoli, spinach, butternut squash, sweet/white potatoes, carrots.
• Breads/Cereals: Whole-grain cereals, whole wheat bread. 
• Meat, Fish, Nuts, Beans: Sirloin steak, lima beans, sole/flounder, nuts, chicken breast.
• Milk, Yogurt, Cheese: Yogurt, milk, cheddar cheese.

Deficiency Symptoms:

• Muscle cramps/weakness, irregular cardiac rhythms (heart beat), mental confusion, paralysis, and appetite loss.
• It is unlikely, but possible if your diet is low in fresh fruits and vegetables and if you are constantly dehydrated.

  

Motivation and Nutrition

http://www.youtube.com/watch?v=fh1uff62SO8

"What do I eat before I work out?"

Your body uses carbohydrates for fuel during exercise. Eating or drinking carbohydrate-rich foods and beverages before, during, and after exercise gives your muscles the fuel they need for endurance and power.

What is GLYCOGEN?

- Storage form of carbohydrates in the body

    * It is stored in the muscles and liver

- It is the MAIN source of energy for exercising muscles.

....So HOW much do we store?

- We store 1,600-1,800 calories in our muscles.

- 400 calories in the liver

What happens when levels are low?

- When glycogen is low, the body must switch to using fat as an energy source. This usually occurs after two hours of exercise (depending how much glycogen is stored).

- Performance slows down up to 50% because the rate of breakdown and delivery of fat for energy is 6% slower than that of carbohydrates.

- AKA= FATIGUE

Pre-Exercise Needs

- 600-1,200 calories eaten 3-4 hours prior to exercise.

- Liquid or solid carbohydrates with little fat or fiber for optimal carbohydrate absorption.

- Example: A bagel topped with fruit spread, a bowl of oatmeal and 8 ounces of apple juice.

- If a meal doesn't fit in with your schedule or you have no appetite, have 8 to 16 ounces of sport drink 30 minutes to an hour before you exercise for an energizing dose of carbohydrate.

Did you know....

- When exercising for longer than 90 minutes, carbohydrate levels in the body run low, so drink a sports drink or eat a banana or a sport bar. This will help prevent fatigue. 

Afterwards...

- After you finish exercise, eat or drink a source of carbs to rebuild spent glycogen stores. Plan on eating within 30 minutes after exercise when your muscles are most ready for glycogen rebuilding. Have a sports drink along with a piece of fruit or slice of bread. Two to four hours later, continue to eat carbohydrates.

TODAY

Today, I taught Full Body Workout to faculty and Indoor Cycling to Penn State students and faculty. The cycling class is 5:15-6:15 on Wednesday. Everyone in the class kicked butt! They did such an awesome job! I love how motivated and determined people are.

^That's what they were thinking^

I encourage all of my patrons in all of my classes to continue exercising. I hope they come back every week. It's awesome to see the leaps in progress. It's the hardest getting into it but once you're into it, it's an addiction. You don't want to stop. It's like you can't stop.

It's going to be HARD in the beginning...

Strong mind= Strong body

I hope everyone sticks to their goals! Keep at it. You won't see results right away, it's the matter of patience. Good luck to everyone getting back into it, or trying out for a sports team, whatever it may be. Go get em!

;-)

Fallin Down and Gettin Back UP

HELLO!

I know I have barely posted in my blog all summer. There are multiple reasons for this and I have learned so much from them.

This summer was a time for me when I did not know where I was heading. I was living day by day not knowing what to expect. My entire life, I have always had things planned out. I always was going to school and involved in multiple things. I have always had multiple jobs and extra circular activities to keep me busy on top of school. This summer threw me off. I wasn't sure if I would have a job set or what I wanted to do. I didn't know if I was staying for the summer until the week before and the same thing happened recently. It is hard to make decisions not knowing what to expect. Am I going to fail or am I going to succeed? I have learned to take chances and let me tell you, it's scary.

The beginning of the summer, I was only working one job and struggling to pay the bills. It seemed one thing after another was going wrong for me. It took a toll on my attitude and my outlook on many things. I caught myself becoming negative and not being my motivated self. Between trying to find jobs, totaling my car (brakes failed), losing friends, etc. it was a rough time in the beginning. As summer went on, I found another job and made multiple friends. It really taught me a lot. As summer was passing by, I didn't see it but now I do. I found myself not being ME. I stopped working out, eating healthy, living a lifestyle I never did. I began to realize what it was like being that person who didn't go to the gym 5 times a week or going to bed at a reasonable hour and getting up late. I had a great time but it just wasn't me.

 

 

I became the person I NEVER thought I would be. Summer was a great time, no doubt, but I wasn't living a healthy lifestyle. I met wonderful people and have so many great memories and I wouldn't take them back but healthy was not a part of it. My family noticed a change and became concerned. I faced it and now have risen back. I am ready to be back again and I am more confident than ever. I now know what it is like to fall down and get in a funk out of fitness. I know what it is like to not be fit. I know what it is like to struggle getting back into shape. I understand.

 

 

 

I currently have three jobs. I am an extremely busy person. This is how I have been my entire life. This summer made me crazy having so much time on my hands. From when I was in kindergarten, I would go to ballet class and then change into my softball uniform to go play softball. Meanwhile, in the car I would be studying. My entire life I have been on the go. This summer definitely threw a monkey wrench at me. That's life though. It's the matter of how you react to a situation. Are you going to fall and not get back up or you going to do something about it?

 

 



 

I'm tired of making excuses. I'm tired of not putting in 100% effort. How can I expect success or results if I don't do so? I recognize I haven't but I am going to do something about it. I know what I want and I'm going to go get it.

The past few days, all of the Penn State Fitness Instructors came back and worked out all day. Of course we had workshops but it was primarily working out. I did not work out for 2 weeks beforehand and let me tell you, that was a huge wake up call. I struggled through the first day. There is no word to describe how my body felt. I could feel all the toxic things come out of my body. It was extremely hard, but now I can say that I feel SO much better. I feel motivated, confident, healthy, energized. Simple things like working out and eating healthy can change your mindset about everything. I am a much happier person. It's never too late to change!

Now, I am teaching seven fitness classes a week (as of now). I am really excited about it! I love my job and love inspiring people. It's what makes me happy. I love to see people progress throughout the semester. Today I told my patrons to keep in mind how they feel today and try to see and feel any changes in themselves as the semester goes on. It's so satisfying to see the leap in progress in everyone. With that being said, I teach:

 - Facility--> 12:10 Kick Boxing Aerobics--> Tuesday
 - 4:30 X-Training--> Tuesday (Rec Hall)
 - Facility--> 1:00 Full Body--> Wednesday
 - Indoor Cycling--> 5:15-6:15--> Wednesday (White Building)
 - Facility--> 12:10 Kick Boxing Aerobics--> Thursday
 - 4:30 X-Training--> Thursday (Rec Hall)
 - 12:10 Kick Boxing Aerobics--> Friday (White Building)

With all being said, I hope everyone has a great rest of their week! If you haven't started or have fallen off the fitness road, it's never too late. Keep your head up! It always seems to be that everything happens at once or nothing is happening at all. Just remember, when you hit rock bottom, the only way you can go is up!

Sweat, Struggles, and Sickness: Hold Your Head Up

http://www.youtube.com/watch?v=mxO_QK70QNQ

Summer is flying on by! This past week I became extremely sick with bronchitis and had to take a week off from working out. Today was my first day back in the game. I taught Full Body and it was like a detox for me. It's amazing how quick you lose your endurance. It truly only takes a couple of days. It drove me crazy not being able to workout because that is how I get my energy. When I am sick, I lose my appetite and in turn I lost over 6 lbs in a week which is pretty scary. I'm ready to start eating again and working out!

I was debating on becoming a beachbody coach. If anyone is interested in me becoming one, please let me know!

You know as well as I do that everyone goes through struggles. Some people go through more then others or more extreme. Each struggle makes your stronger. It may be health, friendship, financial, but you never know who is watching on how you handle your situation. People watch how well and bad you do. You never know who you are inspiring. It's funny since I have been sick, so many people have asked me about doing stair workouts again. I honestly haven't done one in a month and it's because I assumed people weren't interested. I thought wrong. Never give up and do what makes you happy. I will start doing them again. I didn't realize how many people noticed that I ran these stair workouts until I stopped. Keep going and keep pushing in whatever you do. 

Everyone has their own reasons to work out. I do it for my mental and physical health. I love the feeling of getting stronger. I love when I go to the doctors and the doc asks if I workout because of my pulse being fantastic. My sister actually started to drink vegetable and fruit smoothies. It made me happy to hear that she has found a way to get a healthy breakfast in as well as foods. She's a smoothie believer now :)I also love teaching fitness to adults because they inspire me. Despite the years going by and me getting older, I hope to be like them and continue fitness throughout my life. One time I was hiking and ran into a man who was at least 65 years old. I am talking about a mountain not a baby hill. From that day forward I  promised to stay committed to fitness. It's so important to be healthy because you never know who is leaning on your or who you inspire to keep going. 

On that note, it's summer time! Get outside and get moving :) Working out and eating healthy local foods are the best feeling. 

I hope to stay at Penn State for another year. I LOVE PENN STATE :) In that case, anyone who will be at State for another year and loves to work out, I hopefully will be here. Otherwise, keep stepping outside of your comfort zone. You will learn and grow more then ever if you do. Thanks for reading!

Post Graduation: "What are you doing with your life now?"

Lately everyone has been asking my friends and I....

"So what are you doing with your life now?"

To be quite frank with you, I have no clue. I have applied to plenty of places and some fell through but that hasn't changed my attitude. I look at what I can improve on to help me be successful with the next opportunity that I seek out. I believe that everything happens for a reason. If one door shuts, I believe there will be another one opening at some point. It's hard graduating college and seeing the current job market. To be honest, it's quite discouraging. I try to put a positive spin on things and know that things will work out in the end. Someone somewhere will see the hard work I have put in and the passion I have for health and fitness. So for those of you who are in the same boat as me, keep your head up. Things will figure themselves out.

On a positive note, I have obtained my bachelor science in nutritional sciences at the University Park Campus of Penn State. It was a great day. It was a day of relief and reflection. My family and friends have really helped me through my four years of college. I have grown so much from experiences that were presented to be at the greatest university in the world. I love Penn State and will ALWAYS be proud to call myself a Penn State alumni. It was a tough four years of school especially when I was never good at science. At times I struggled learning certain materials, but I made it through. It really taught me a lot about perseverance and independence. I have made friends with all sorts of people. I can honestly say I have friends that are shy, crazy, outgoing, different, short tempered, motivated, hate fitness, love fitness, etc. The point is, I have been exposed to all kinds of people and I wouldn't change it for the world. All of them have taught me something-->positive and negative. 

I have not posted in a while, but even staying here in State College and talking to others that don't have their whole life planned out helped me understand that I am not the only one. I still continue teaching classes and helping people when needed. I believe putting myself out there or trying new jobs will help me learn new skills that currently don't have. Even if it is a job not in your field of study, you will learn something from it. It seems right now everything is chaos. I have a friend in particular that like me, is extremely hard working and was fired from her job recently. We all stress about money and just trying to get by. It seems as if nothing is going to get better after being burned so many times. But you know what, that's life, and I believe that it makes you really appreciate everything you earn. It's going to be tough, I have already witnessed it and been through some hardships. I don't expect it to be the best at all times, I even know things could be a hell of a lot worse. I am thankful for what I have now and if things get worse, so be it. But at the end of the day, I know things will work out and something great may be presented to me that I never thought I would like or do for the rest of my life. 

It's really hard to be patient when you're usually doing a million things are once and now things are starting to slow down. Things will fall into place. If it means moving across the country to do what I love, I'll do it. Sacrifices are what is going to get you to where you want to be. Life is scary and it is really scary not knowing what is going to come your way but that's how we learn. Stepping outside of our comfort zone is how I am going to grow--how we all grow. Even if you don't get that job you really wanted, it teaches you something. Maybe there is something we should try differently. Either way, I am going to enjoy my last summer in State College and take any opportunity that is presented to me.

Don't let the down's stop you. Capitalize on the UP'S

HALF WAY!

I was honestly going to wait until this week was over to blog again but once again, so many thing have come up that I can write about! 

First of all, my friend Amanda and I did a stair workout Tuesday morning. One of my fellow RA's decided to join. We all were drenched in sweat by the end of it. It felt AMAZING :). We completed:

- 15 min round of sprinting up the stairs with 10 burpees at the top (those get you every time)

- 15 min round mountain climbers/ jacks/ 15 sec break

- 30 sec high knees/15 lunges/ 20 sec rest--> 7 mins

WE KICKED OUR OWN BUTTS!

When you are put in a team setting or working with other people, it helps so much! It makes you continue through your workout despite you gasping for air. It was a great way to start off the day! Thank you for coming you two :)

Secondly, I have had many moments throughout this semester, if not my entire life, where I have been challenged. I have been challenged physically and mentally. I used to freak out when things didn't pan out or go the way they were "planned." What I learned from that is it isn't going to get you anywhere. If anything it will make the situation a whole lot worse. Tell me, what has it done for you? I HIGHLY doubt anything good. It has made my evaluation of matters cloudy. It has me make wrong judgments. 

I have been encountered by words that come off as extremely rude but I sit/stand there and take it in. Integrity is everything. Never let someone's words or physical actions compromise your beliefs. Believe in yourself and never give up is my motto. It will get you where you want to be in life. I may not have everything figured out right now at this moment but I am willing to take the steps to get there. After speaking with my friend Olivia (who is also a nutrition major) about us not having our life planned out, she told me very inspirational words her father said:

"Be positive. Don't compare yourself to others. Most people don't hit the ground running right when they graduate. Most people will probably have 5-7 jobs in their 20's and each will build on the other. You will start to feel more comfortable in time."

It was truly great to hear such encouraging words. The people you look up to at times may let you down. May it be your parents, best friend, boss, adviser, mentor, whatever it may be, others will recognize your passion and let you know to keep pushing when you're down. A perfect example of this is one person who I became friends with through the indoor cycling class I used to teach:

Hey Maddy,

So before I graduated, I am taking the time to thank those who made a significant impact on my life. This was one of the harder ones as we have not known each other that long or that well. I usually like to do these things in person but I know you’re really busy. It’s possible that in the next week and a half or so our paths won’t cross ever again so I want to make sure that I take the opportunity to tell you how you affected my life for the better.

I’ve always been a person who focuses on school, career, and his friends but rarely on fitness even though I enjoy being active but that changed this semester. When we went to dinner and were walking towards the Allen Street Grill, we talked about your dad doing insanity. That segwayed to you asking what caused me to care more about my fitness. I wasn’t exactly truthful in my answer as I felt cheesy saying the truth so I said something just clicked. Well truth be told, it was because of you and your cycling class. There was no specific moment or phrase to draw on but just being present at your class. You’re an excellent motivator and I thoroughly enjoyed going to your cycling class every week as you pushed us to dig deeper beyond a 110% effort. You made me realize that I was mentally stronger and there was a big difference between my actual effort and my potential. Fatigue became a battle of mental toughness and perseverance not physical ability. I started to see the improvements in my performance every week.

My fitness results from the beginning of the year to now have drastically improved. I am eating healthier and in overall a much better mood day in and day out regardless of what occurs that day. Through meeting you, you helped me realize that I can be better and dedicate myself to my personal health. It’s almost as if I am a whole new person. My friends have all noticed a change in me because my outlook on life has changed a little. If it wasn’t for you enabling me to believe in my physical abilities then my ankle injury would have be another reason to walk away from everything just like my prior knee injuries. Now, it’s just another obstacle to overcome.

Maddy, you are one of the most amazing people I have ever had the opportunity to speak with. You’re passionate, devoted, caring, personable, and inspirational. I was in awe to learn about your dedication to your school, fitness, and your friends and family. I don’t think I could even remotely capture how grateful and appreciative I am for how much you helped and inspired me to better myself but this was my attempt. I have long term goals after the school for myself regarding fitness and if it wasn't for you then I would not have taken the initiative to act on those challenges.

Thank you again and good luck finishing up this semester and your future. There is no doubt that you are going to be successful and will continue to change people’s lives. Congratulations on graduating!

-Kyle

Despite discouraging words I have encountered recently, this changed everything. It again shows me what I do makes a difference. This guy is one of the nicest people I have ever met. Every week he would come to my class despite injuries, lack of sleep, etc. and push himself until he was beat red and exhausted. I am so happy to hear I made such an impact in life. This is what make me get up every day. It satisfies me to hear I made such an impact on him. This is what I hope to continue to do NO MATTER WHAT PATH I TAKE. 

So believe in your dreams. Reach for the sky. People will see it. Even if they don't say straight out the impact or difference you have made in their life, one day they might come to you when they know you're down. I myself get down at times but e-mail's like that keep me pushing harder. It motivates me to motivate you! Everyone who reads this blog does not let me know what they think and that is completely fine. All I am happy about is that you read it.

I know I may have to work different jobs here and there to get where I want to be in the long run. At the end of the day, that's fine. More exposure to different jobs and activities will make me a more well-rounded person. I will be able to understand things I did not before. So go ahead, challenge me. Challenges are what changes you. We all have our own paths. Many will have come across bumps along the way, but that's life. If you want to be successful, you'll make sure you get there some day. Don't ever stop believing. There are plenty of underdogs, including myself, but we together will make it to the top. It's the work you put in that people don't witness or recognize that will make you better each day. Don't stop. Go get em.

Madness Monday

ONE MORE WEEK UNTIL I AM DONE WITH PENN STATE UNDERGRADUATE CLASSES!

So much has been going on in my life lately! As usual, my life consists of running around from place to place. I am extremely busy but I love writing and blogging about everything (I hope you do enjoy reading it!). My friend Amanda that I previously mentioned asked me to be her subject for a video project in one of her classes. She stated she really loves what I do and would love to film me. I said sure! Problem was we didn't realize how busy we both were. We would meet up on the weekends, early early mornings, etc. just to get pieces of film. She must have apologized to me a million times for being a "pain" but we worked it all out :) I just wanted to show you it! You can finally see a little bit of what I do and what those wonderful stairs look like ;-)

http://commedia.psu.edu/news/story/fast-fit-and-female

It just gives you a little bit of a taste of how I am. I love shoes, clothes, getting all done up but I also love being a "tom boy" or a "gym rat." That's me. I've been in sports since I was in kindergarten. From softball, to ballet, to basketball, to swimming, to lyrical, to boxing, to all kinds of physical activity-->I have ALWAYS been physically active. Who would've known a girl who does ballet would be teaching a kick boxing aerobics class one day? I believe you should try new things. Never be afraid to do the "impossible". How do you know your limits until you actually try and reach them? Exactly...there are no limits. You can do anything. All you have to do is change the mind. The body will follow if the mind is strong. A perfect example of this is my friend Amanda. 

This girl has lost 40 lbs and  just walked in a run way fashion show at PSU this past weekend. Talk about INSPIRATIONAL!

She is the perfect example of not ever giving up. She set her mind on something and exceeded her goals and she's NOT done yet. Today she asked me to do a stair work out with her tomorrow. I said you bet girl! People with that mind set are the ones that are going to get far in life. They're the ones that are going to reach their dreams and beyond. Amanda you inspire a lot of people and I just wanted you to know that. Let me tell you...she worked that stage! Keep going and never give up.

With that being said, I will be teaching my last two regular fitness classes this week as a undergraduate student at Penn State University Park! Tomorrow I teach kick boxing aerobics at 3:30-4:30 and Full Body Workout Friday at 12:10-12:50. Finals week, instructors volunteer to teach classes. I decided to teach Full Body on Tuesday, April 30th at 4:30-5:30. That day is my birthday! I can't wait! :)

Lastly, I want to thank everyone who believes in me. I want to thank everyone in my life who has even criticized me. It makes me grow stronger and believe in myself. It challenges me in ways I never would have thought or could have imagined. As wrapping up my senior year, I realized how much I have changed. I am a completely different person then when I stepped foot at PSU. I am so much stronger mentally and physically. All of the different experiences I have had from volunteering for the health center, going through a year long fitness training course to become a PSU fitness instructor, to belly dancing, boxing, food security club, a resident assistant, research assistant, project assistant, cooking camp counselor for kids, lifeguard, etc. I wouldn't be who I am today. Everyone comes in your life for a reason. Every person teaches you something about yourself and maybe you yourself make an impact on others. You may realize it or you may not, BUT you do. It may take 10 seconds, days, or years, but you do. 

As I finish my last week of school, I will update everyone on stair work outs! If anyone wants to join, you are MORE than welcome! PLEASE DO :) Now go kick butt this week!