Week in Review

Woohoo! Another week is over. Now that we’re into February and a month into the semester things are starting to get busy at school. I have a midterm coming up for my nutrition class in a week, so I’ll be spending a lot of time studying between now and then.

I wrote my first article this semester for the school newspaper this week. I interviewed a wrestler and wrote a piece about him and his upcoming match later in February. It was my very first interview, but I think it went pretty well. I also know a lot more about wrestling than I ever thought I’d know. Although a lot of people call it fake, I have an appreciation for all the time and energy that goes into putting on a good match. Me told me that it’s about putting on a good show for the audience and making sure they become part of the fight.

In my strength training class this week we worked on deadlifts. We all tried out four variations (regular, stiff legged, sumo, and Romanian) as well as cuing each other for good form. I was surprised how much the muscles being used changed from regular deadlifts to sumo deadlifts. Although I personally haven’t spent a lot of time in the weight room, it’s very cool to be learning so much about lifting.

Friday afternoon we had a practicum orientation. I’m really looking forward to it. I learned so much during my practicums when I did my undergrad. While having textbook knowledge is definitely important, learning how to put it all together is something I can’t wait to learn. Working is always different than school, so I’m excited to get a taste of it.

Nutrition Textbook February 2016

Saturday was spent studying for a nutrition quiz and then taking it online. I aced it, so I’m pretty happy with that. I still have a bit more physiology reading to do this morning before I head off to the farmer’s market. I’m planning on picking up some veggies and curry. Afterwards I’m going to watch the Superbowl with my boyfriend.

Did you ever have to do a practicum or internship when you were in school?

February 2016 Goals

February 2016 Goals

How is it already February? It feels like Christmas was just last week. I’m not complaining though – February is one month closer to spring and warmer weather! Let’s see how I did with my goals from January.

My first goal was to workout consistently. I think I accomplished that every week except for the first one of January. To be completely honest, it definitely helped that my class on Wednesdays are spent in the gym and I usually end up leaving sweaty and tired. Having class and a workout in one definitely saves on time and makes it easier to fit it all in every week. My workouts consisted of at home workouts (I even did one on YouTube), barre classes at the gym, mini yoga sessions, and a couple HIIT workouts. Overall I think I had a great variety and I didn’t get bored.

My second goal was to go to bed earlier.  While I was able to physically be in bed before 10 most nights, I need to still work on the mental aspect. Quite a few nights I’d be laying in the dark thinking about the stuff that I had to get done the next day or worrying about tests or assignments I had coming up. It kind of defeats the purpose of being in bed early if I’m just going to be worrying about things.

For February I’d like to focus on daily stretching. Tight hips and hamstrings are pretty much a daily occurrence these days, so that’s something that I want to work on. I know it will help with my posture as well as everyday movements, so it will be worth it. I’m committing to at least once (preferably twice a day – morning and night) stretching.

The second thing I’d like to do is meal plan better. Realizing that I don’t have anything to take for lunch the next day ends up with me frantically trying to put something together in the morning, which more often than not ends up being unhealthier than I’d like. If I plan out my dinner the night before to have leftovers for the next day, or make a lunch the night before, I’m much more likely to have something healthy to take with me for lunch.

Leave a comment below with one of your February goals. 

Fun Facts Friday

I know I’ve been writing a lot about school lately, but I’m really loving it. I love that my profs have spent decades in the fitness industry. Not only do they have educations to back up their knowledge, but they also have real world experience. I love that our time is spent in the classroom and the gym. Not only do we learn who and why our bodies work, but we also get to put our knowledge into practice right away instead of waiting until we graduate. I also think there’s some things that you can only learn when you’re actually doing it. I’m sure that will give me an advantage after I graduate and I’m job hunting.

New Balance Shoes January 29 2016

If you follow me on Instagram (follow me here) you’ll know that I got a new pair of shoes this week. I decided on these ones (affiliate link) from New Balance. I’d worn my way through the first layer of sole on the bottom so that the cushioning layer was visible. I probably should have gotten a new pair awhile ago. Whoops. I’m really happy with my new ones. I’ve worn them for a couple workouts so far and they give me the cushioning I want while also having the stability I need.

I have a busy weekend ahead of me. Saturday and Sunday I’ll be attending an AFLCA group fitness certification course. I’m pretty excited that I’ll be able to add a group fitness certification to my resume soon. I still have one more day long class to take in February before I can take the exams. I’m looking forward to learning lots this weekend. If you’re interested in my thoughts on the AFLCA exercise theory course, check out my post on it here.

Do you have a favorite brand of shoe? 

This post contains an affiliate link. Thank you for supporting my blog, I appreciate it! 

Workout Playlist and a New Experience

Happy hump day! I’m grateful the week is already half over. My classes for the rest of week will be in the gym at school instead of a classroom. Today we’re doing cardio and circuit workouts for my program design class, and tomorrow we’ll be in the weight room looking at bench press and upper body push movements for my resistance training class. As important as it is to have technical knowledge about each movement, it’s a completely different kind of learning actually being able to do the workouts and exercises.

Last night I tried something that I’d never done before – I got a massage! There’s a massage therapy program at my school as part of the continuing education department. They sometimes run a practicum clinic where you can book an hour long massage with a student. I decided to give it a try so I booked an appointment a few weeks ago. I’m so glad I did because it felt so good! The massage therapy student I had did a great job. Before she started we talked a bit about what I wanted (relaxation) and any issues (I’m super ticklish). I thought she was awesome. As I was leaving I realized how much more relaxed I was. I didn’t think I was holding that much tension in my body, but apparently I was. The appointments book up pretty quick cause the massages are crazy affordable (I only paid $20 because I’m a student), but I managed to snag another appointment at the end of February.

It’s time for another workout playlist here on GFF. Lately I’ve been pretty picky about what kind of music I listen to, so it was fun to put together this playlist with some new favorites. Did anyone else watch Selena Gomez on Saturday Night Live this last weekend? I thought she did a great job with Same Old Love, which I of course had to add to the playlist.

Workout Playlist January 2016

Most of the songs are new ones, but I did add a couple older ones from Shakira and The Pussycat Dolls. This makes me feel old, but I’m pretty sure they were both released about ten years ago. It doesn’t feel like it’s been that long! I remember listening to them when I was doing my undergrad – and I graduated in 2006! If you want to check out my last playlist, you can find it here.

Leave a comment below with a song that’s on your workout playlist. 

Weekly Workouts

Weekly Workouts 2

This week I’ve been crazy sore. I haven’t worked out since Wednesday afternoon, but I can now go up and down the stairs without looking like Frankenstein. Let’s start at the beginning of the week.

With a new semester of school comes a new class schedule. That means that I can try new classes at the gym at school that I couldn’t last semester because I was in class. So I decided to give a barre class a try after I was done classes on Monday afternoon.

I hadn’t done a barre class in awhile, so I think I forgot how hard those classes can be when you’re putting in your maximum effort. Even with just 2.5 pound dumbbells my arms were burning fifteen minutes in. There were lots of squats and lunges too, so I was glad when we finished the class off with some floor work before doing our cooldown. Even though it was hard, it was a great class that I know that I’ll be going to again.

Wednesday for our program design class we were in the gym for our prof to take us through some different cardio workouts. We started out with some tabatas – twenty seconds of work with ten seconds of rest repeated eight time. We did that with four different exercises – squats, push ups, burpees, and crunches. I was tired by the time we were done, but our prof had more in store for us. We moved onto ladder drills next. Thankfully it was relatively short and after a few different variations we moved to another room for a 40 minute spin class. We learned how to set up our bikes and then spent about 40 minutes going through a class. We did a bunch of different intervals, so it was great to get some ideas to use with future clients. needless to say by the time we left I think the entire class was exhausted!

The next day I think I was the sorest I’ve ever been after a workout. For two days going up and down the stairs was pretty miserable. Thankfully I’m feeling much better now. But because I was so sore I didn’t get another workout in.

Now that you know how I stayed active last week, leave a comment below with your favorite workout. 

Fun Facts Friday

Physiology Studying January 2016

I’m very grateful that it’s Friday! I’ve felt like I’ve been a step or two behind all week, so I’m looking forward to the weekend to get back on track. I don’t have classes on Friday, so I just have to work tonight. Usually I work Saturdays too, but I have Saturday off this weekend. It’s perfect timing because I have a physiology unit test on Sunday. You can’t go wrong with extra studying time.

I’m so incredibly sore today. We spent my program design class in the gym on Wednesday. Our prof led us in a couple workouts so we get the hang of them to then share with our future clients. First off we did tabatas. They’re 20 seconds of work followed by ten seconds of rest, which is then repeated eight times. Once you’ve completed eight sets of one move, you do three more exercies. We did squats, crunches, pushups, and burpees. 20 seconds have never felt so long and ten seconds so short! We then moved on to a few ladder drills, and ended with a 40 minute spin workout. I’m not sure if I’ve ever been as sweaty as I was by the time I got off the bike. Needless to say I was exhausted and knew I was going to be pretty sore the next day.

Thursday I was definitely suffering. My quads were burning, by arms were sore from all the pushups. I was pretty slow going up or down stairs. We were in the gym again for my strength training class where we were talking about squats. Thankfully we did more talking than actually doing. I think the whole class breathed a sigh of relief. I’m still pretty sore today, but I’m definitely feeling better.

After learning all the details of proper squat form, I now have a new appreciation for what a complex movement it is. It truly is a full body exercise. I found out that my tight hips and weak lower abs mean that my squat form isn’t as great as I would like it to be. I’m going to be doing some hip stretches (hopefully every night before bed) to help with that. I knew I had tight hips before, I just didn’t realize how much the tightness impacts my movement.

I don’t have any exciting plans this weekend other than studying and getting my unit test done. Share something fun you’re doing in the comments so that I can live vicariously through you! 

Life Lately

The last few weeks have flown by – hence the lack of posts. I think I’ve come up with a plan to better schedule in some blogging time so I’m more consistent with posts now.

The first week or two of school is all about getting the lay of the land and checking out the profs. I’m really liking mine – they’ve spent a lot of time in the fitness industry so they really know their stuff. We’ll also be spending some time in the gym instead of the classroom for two of my classes. Needless to say the time goes by a lot quicker when we’re in the gym than sitting at a desk listening to a lecture.

Library Studying January 2016

This is the third week of classes, and it already feels like I’ve done a ton of work. Last week we had a quiz (I rocked it with 100%) about the basics of program design. I also had to do a presentation about Romanian deadlifts for my strength training class. I shared that they’re a great exercise for your lower body, specifically working your hamstrings (semitendonosis, semimembranosis, and biceps femoris muscles), as well as your butt (gluteus maximus). Next time you’re in the gym try a set or two of them.

I’m also taking physiology and intro to nutrition. I now know the details of how muscles work and it’s pretty cool how many things have to happen for a muscle to contract. Our bodies are so impressive! For my nutrition class we had to keep a food journal for a few days and then analyze it to see how our diet stacked up in terms of macro and micronutrients. Apparently I need to be eating quite a bit more protein.

I have a feeling this semester is going to be a lot more work than my first one. It’s also really interesting stuff though, so I can’t complain. Over the weekend I did some reading about warm ups specifically for strength training workouts.  I think that’s a topic that only someone who’s into fitness would appreciate. One of my next assignments will be to put together a package for potential new clients. We’re expected to make sure that everything is branded and looks professional. Even though I still have a year and a half until I graduate and start working with clients, I’m excited to start thinking ahead already.

January 2016 Goals

January 2016 Goals January 4 2016

Happy new year! It’s hard to believe it’s already 2016. Today is the first day of classes for me back after the Christmas break. While I definitely enjoyed my time off from school, I’m also excited to be back! Today I’ll be sharing my January goals. Before I go into them though I wanted to recap how my December goals went.

Consistent workouts. I stepped up my game in December when it came to working out consistently. For the most part I worked out at least 3 days a week. While making sure I’m active takes up time and energy, I’m so glad I made it a priority even though I had finals going on too. It gave my brain a break from studying and it also felt great to not be sitting at a desk! Once I was done with finals most of my workouts were done at home instead of at the gym at school.

Go to bed earlier. The time that I’ve been going to bed has slowly been getting later and later over the last little while. I’m one of those people who needs 7 or 8 hours most nights. If not I end up being grumpy and have a hard time concentrating. I wanted to make sure I gave myself the best opportunity to do well on my finals, so I made sure I was in bed at a decent time in December. I think there were one or two nights over the holidays that I stayed up, but that’s it.

Now for my January goals….

Watch less TV. Having two weeks off between semesters meant that I spent more time watching TV that I would usually. Sometimes it’s a relaxing thing for me – it feels good to zone out sitting on the couch watching something fun. While that’s fine once in awhile, I want to make sure that it doesn’t become a habit. With school starting up again most of my days will be spent either in classes or reading/studying, so I definitely won’t have as much time as I have had in the last few weeks.

Use MyFitnessPal to track my food. While I think I generally eat pretty good, I want to make an effort this month to kick it up a notch. To keep myself account able I’ll be tracking my intake on MyFitnessPal. I’ve found it a really useful tool to keep myself accountable in the past, so I thought I’d try it again. I know it works for me. It’s so easy to log things after meals on MFP. All it takes is a couple minutes and I’m done.

Leave a comment with one of your January goals. 

2015 in Review

It’s hard to believe that there’s only a few more days left in 2015. It really does feel like it flew by. I was thinking about everything that’s happened this year, so I figured I might as well put a blog post together with some of the highlights of the last 12 months.

Happy New Year 2016

January I had applied for school back in December. Because of Christmas I think it took longer than usual to get my application processed. Needless to say I was feeling pretty antsy in January to find out of I’d gotten in or not.

February I finally found out that I’d been accepted to Mount Royal University! Check out my post here with the exciting news. I also bought tickets to go see Canada play in the World Cup. I was super excited about it, although I ended up not being able to go because I had a bunch of dental work done the day before I had to leave. Needless to say I was pretty miserable and a road trip didn’t sound like much fun.

April I got a bit of a late start on the garden this year, but I shared how my seedlings that I started indoors were doing. It always feels so good to see something green growing, even if they were in the window and there was snow on the ground outside.

May I went to the opening show of U2’s Innocence and Experience tour in Vancouver. They put on an amazing show. Click here for my recap of the concert. I also wrote posts about what I did and where I ate while I was there. I also started my anatomy class in May. I did it online, so it was definitely more work than going to an in person class. I’m very glad I did it over the summer though because that meant I had one less class in September.

September I started school full time. I remember thinking as I was sitting in the orientation that I had finally made it. It had taken a lot of work and time to get to this point, so I was pretty excited to finally get started. It had been a long time since I was last in school, so I put together a post with my favorite back to school essentials.

October Since I have access to the gym at school as a student. I took advantage of it and tried a bunch of new to me fitness classes like Zumba and ViPR that I’d never been to before. It was a lot of fun checking out new workouts and meeting some new people.

November I turned 33 years old this month. My birthday was on a Saturday, but it wasn’t very eventful as I was in the AFLCA certification course (click here for my thoughts on the course) the entire weekend. I did however manage to squeeze in dinner with the family. My dad made my absolute favorite meatballs and spaghetti for me.

December This month was all about finals. I spent hours and hours studying for my three finals. As stressful as it was though, I ended up doing pretty well. I’m happy with all marks, so I’d say that the fall semester was a success. As much as I enjoyed my classes though, I’ve been enjoying the Christmas break. I’m excited about my classes that start in January. I feel like I’ll be able to jump back into school enthusiastically after having a bit of a break.

Happy new year!

Share one highlight of 2015 in the comments. 

30 Minute Bodyweight Workout

I hope everyone had a great Christmas surrounded by friends and family. Mine was pretty good. Between all the delicious food and spending time with family (not being very active), I’m definitely craving a workout or two. Can you believe that I have yet to share a workout on Get Fit Fiona? As soon as a realized that I started writing this post. I’ve scheduled a few more posts like this in the coming months, so expect more workouts to come your way!

Since I’ve been done finals I’ve been doing more workouts at home instead of going to the gym at school. Sometimes I’ll do some yoga or a workout that I’ve seen on another blog. But if I’m not feeling inspired to do anything specific I sometimes make up my own workouts. They’re usually pretty basic and straight forward, but most of the time they still manage to kick my butt. This one in particular left me tired and sweaty. Usually they’re scribbled on a scrap or paper or on the back of something, but I though since I was sharing it on the blog I’d make it look a bit prettier.

30 Minute Bodyweight Workout December 28 2015

I think all the moves are self explanatory, but if you need some reminders, you can check out these links for the exercises: squats, tricep dips, lunges, plank, push-upsmountain climbers, donkey kicks, v-ups. wall sit, and glute bridge. Since this workout requires a minimal amount of equipment, it’s perfect to do at home. I think the only things you’ll need are a chair for the tricep dips and a wall for the wall sit. Other than that you should be set!

What’s your favorite go to workout at home? Let me know in the comments. 

Just a quick reminder that I’m not a trainer, and you should check with your doctor before working out.