Quiet before the Holidays

We have been up to much since Iowa football finished their regular season against Minnesota.  Trying to save up money on the weekends for the holidays.  Ryan and I took the trip back to Northwest Iowa for Thanksgiving with the Rouse's.  We celebrated Thanksgiving at the Main Street Bar and Grill in Bancroft, Iowa.  A very nice bar and grill for the little tiny town it is in!  We ate our traditional meal in the party room and enjoyed playing pool and foosball (sp?) after dinner.  This weekend we will be traveling back to the Quad Cities for Ryan's family Christmas at Jack and Diana's!  It has been a while since I have been back with him to Eldrige so I am excited to see the young ones, and the old ones!

This last weekend we had some visitors, my best friend from home Andrea and her boyfriend Shawn stayed with us on Saturday night.  We went to the Cedar Rapids Roughrider hockey game against the Waterloo Black Hawks.  Apparently they are huge rivals and it was a very exciting game!  The Riders won in overtime 4-3.  ActivEdge is the official workout facility of the Roughrider's team and so we have access to free ticket vouchers.  Those will come in handy when there isn't much else to do on the weekends and there is hockey in town!  Here are some pictures from this last weekend.  Ryan and I couldn't take a decent picutre........

I promise for one of my New Year's Resolutions, I will be posting weekly workouts.  Not only will I post weight circuits, but I am going to post a weekly training schedule for running a 10K race.  Daryl and I were just talking today about doing this BIX this summer in the Quad Cities, so let me know if you want to join us :)  Your training schedule will be posted here.  Let's get a head start on Jan 1!

Happy Holidays from the two of us !!

A Little Adventure to Usher's Ferry Historical Park

The first weekend of November brought us amazing weather and I thought we better go enjoy it because we probably won't see the sunshine and 70 degree weather for another 6 months.  What better to do on a Sunday afternoon than to go to a park and throw the football around and enjoy the fresh air.  Ryan and I drove up to Seminole Valley Park to do just that.  He would have rather sat at home and watched football but I insisted that we enjoy the great outdoors! :)  The club that I work at was involved in a 5K and 10K trail race in late October called the Muddy Monster Race which took place at Seminole Valley park in NW Cedar Rapids.  I got the opportunity to help out with a few of the training run prior to race and go to do some trail running for the first time.  This race took us through a small village called Usher's Ferry where there were many old buildings, homes, and a museum.  I had wanted to go back for a while now to check it out and see what all was in this village. 

I went online to get some history about this village and came to find out that it wasn't the actual small town that was once apart of Cedar Rapids history, but replications of what it would have looked like in the early and mid-1800s.  Native Americans wandered through and often camped here in this part during the winters.  Steamboats and railroads drove through this valley and provided access for Linn Junction setllers way back when.

Here are some fun pictures of Usher's Ferry Historical Village.

This tree was in the middle of the wide open grassy plain and it kind of reminds me of a picture that my mom has in her bedroom.

Fake airplane, the open grassy area resembled a landing strip, possibly could have been used during Civil War.

Sign says:  "This double log cabin of Lafayette Farms stood here before 1900.  The present farm house was built just eas of it around 1902 by Joseph Dostal.

The McDonald Pitless - The McDonald Bros.  Pitless Scale, I'm sure my dad could tell me a thing or two about what this is used for?  :)

I knew Ryan would take an interest in this stuff once we walked the half mile to get here!

Newspaper Press and next to it was the Pharmacy/Grocery Store

Land Office, probably where they negotiatied farm land and other properties

Guaranty Bank 1895- there are still quite a few of these around!  Kind of looks like it was robbed, he front window was boarded up.

Cute Gazebo!  They host weddings, dances, concerts, and summer activities here in the village center.

This is something I had wanted to do for a while.  This summer we didn't get much of a chance to tour some of the great parks and historical sites of Cedar Rapids because we were gone most weekends.  I'm glad we spent this Sunday exploring and it very much reminded me of the exploring in the groves we did as kids growing up on the farm!

Here's Why Insurance Companies SUCK!

So......I'm in need of a little venting.

Since being a personal trainer and fitness instructor doesn't have the perks of having insurance benefits covered, I have to purchase an individual plan for medical and dental.  I'm not going to complain about the premeium I pay, because I am actually getting an AWESOME deal, but I will complain about the customer service. 

In July I purchased an idividual medical plan with a great deductible and premium that I can afford at this time when all the bills are piling up.  I haven't been to the dentist in over a year and I wanted to add so I could get bi-annual cleanings and check-ups because apparently bad teeth run in the family (right Kyle).  So in Septemember I called and wanted to get dental added to my plan for about $30 more a month, no big deal but here is where stuff got confusing.  The lady taking my application told me that I wouldn't start paying my dental premium on top of the medical monthly premium until my anniversary date??? WHAT? WHY?  She didn't have a logical explanation for that so I just assumed that I wouldn't become affective until July 2010 and I wouldn't be able to use my dental insurance until then either.  That just sounds dumb right?  Then in October they sent me my dental card with my policy number, etc on it.  Okay, so can I go to the dentist and use this?  I hadn't seen any money withdrawn from my account, YET..........

I am set up on automatic bill pay and they withdraw on the same date every month, only this month I see that the payment is over $150 more than the previous months I have been paying for medical insurance!  Again, WHAT?!!?  So I called in to complain and get things figured out and this time 'Crystal' informed me that my dental premiums have started kicking in this month and I have been back-billed for the last four months!!  Living paycheck to paycheck is hard enough without this unexpected withdraw from my account........

Is this my own fault or was I truly misinformed?  Please tell me I'm not that stupid.........  Even when she told me that it wouldn't be affective until July 2010, I was confused and asked questions of WHY is that?  I said, THIS DOESN'T MAKE SENSE, and she still didn't give me a logical explanation at the time.  I get that they have to back-bill me for the months to add dental after the fact that it happened, but why couldn't the rep tell me that in the first place?!  GRRRR..........

What have we been up to?!

Since my last post, Ryan and I have spent the weekends all over the place.  About two weeks ago now we spent the weekend in Waverly for Wartburg's homecoming.  What a fun filled weekend of seeing all of our friends again in the same places we used to hang out, The Fainting Goat, football tailgating, and of course JOE's Knighthawk.  We went up Friday after work and met some people at the goat, before we knew it the place was packed wall to wall with alumni, current students, friends family and the people of Waverly.  We were up early for some tailgating with current player's families and former player's families as well.  Ryan and I both entered a Bags Tournament on seperate teams, he was with Snook, and I was with Hemi (I won't use real names ;)  Hemi and I were taking out teams left and right after our first and only loss.  We ended up getting skunked in the championship game against a couple nobodys and I don't think Ryan and Snook made it past round three of the tournament.  We won our $5 entry-fee back and giftcards to the Goat for $5, which only bought one drink!  The game was exciting until the last quarter when Wartburg had a few turnovers that cost them the game.  They lost 35-21 :(  but again we got to see a lot of old friends and enjoyed watching from the bleechers.

When we got back, our internet was down for one week and so I wasn't able to post anything last week.  That will be my excuse now!  Finally Napoleon, the MediaCom guy, came to the rescue on Friday last week and replaced our modem for now charge :) 

Last weekend we took a little trip over to Omaha to visit Daryl, Melissa, and thier littles ones, Emily and Brody.  We crashed immediately when we go to their house, the kids were asleep and we were exhausted from the 4+ hour drive.  Saturday was up early again to head off to Lincoln for the Nebraska vs. Iowa State game.  Melissa got tickets from a co-worker and all four of us were able to enjoy seats among a very fun Nebraska crowd. 

Tailgating was fun with a live band and RED beer, the air was a little chilly but warmed up once we got into the stadium.  Another exciting game although Nebraska lost due to turnovers, I'm sure most of you saw how the game ended......BOO ISU!  A former Nebraska player was inducted into the Husker Hall of Fame at the game and it just so happened that Melissa's friends new this guy and he ended up coming to the tailgate after the game.  Here is a photo of Ryan with Grant.  I just missed it, but Grant was flipping Ryan off because he had an IOWA coat on but a Nebraska hat. :)

Ryan has been sick lately.  First it was the chills, fever, and cough.  Then he got his virus back on his neck that kind of looks like shingles, and just a few days ago got staph infection in his hand all the way up his arm.  All things are on the regression now, after lots of doctors calls and prescription drungs, hopefully he will be healthy for the IOWA game with Steve this weekend.

I have been working on some new circuits to put up on my blog, so those will be coming shortly.  What I will do is just attach a WORD documents onto the post and you can upload it and print it off that way :)  The holidays are right around the corner.  I will be posting some holiday time tips on cooking, eating and staying away from weight-gain over the holiday season.  I know we all know how to stay away from food!  But, these tips will help make things a little easier as well :)

FUN FITNESS NUGGETS:

 The average American consumes ~12 lbs. of chocolate per year (27,000 calories)

 Coca-Cola sells 1.3 billion drinks a day in 200 countries around the world

 The cooking oil in French fries comprises 30% of the mass after they are fried, only 20% of a french fry is actually potato

This week's circuit

1)  Squat and Shoulder Press -
Step 1   Start in set position with feet slightly wider than hips and weights in hands resting at shoulder height.  Sit back and down into a full range squat keeping your core tight and weight in the heels of your feet.  Hold this squat stance and press the weights overhead in a shoulder press.
Step 2   With weights overhead, stand up out of the squat so the hips are back in line with the shoulders.  Return weights back to shoulder height.  Repeat exercise 15 times.

2)  Push Ups -  15 repetitions


3)  W Shoulder Press with Leg Extension -
Step 1  Stand with your feet a hip-width apart, abs tight, and glutes tucked. Raise your right leg at a 90-degree angle so your thigh is parallel to the ground and your shin is perpendicular to it. Raise the weights to ear level with your palms toward your ears. Your arms should be bent at a 90-degree angle, elbows out to the sides, forearms perpendicular to the floor, and upper arms parallel with it.
Step 2   Exhale, and extend your arms up and out as though you are trying to form the letter W with your arms. Simultaneously extend your right foot so that your entire right leg is straight and parallel to the ground. Hold for a beat. Inhale, slowly lowering the weights and retracting your leg to return to the starting position. Perform a complete set, then switch legs and repeat on the opposite side.  Focus on posture and balance!
Repeat 10 times on each leg.

4)  Pendulum Lunges -

Step 1   Start in set position with feet hip width apart, weights are optional.  Step the right foot forward lunging into a deep stride. 

Step 2   Push off forcefully the right foot swinging it back into a reverse lunge finishing the first rep.

Repeat repetitions 10 times on each leg.

5)  Butt Kicks -  Jog in place but bring your heels up higher and kick your butt!
Perform for 1 minute.

6) Plank Twists -

Step 1   Start in push up/plank position on hands and toes.  Lift up the right hand into side plank position.  Hold for 2 counts and return to start position.

Step 2   Do it on the other side for one rep

Repeat for a total of 10 reps.

7)  Bent Over Row -  You've done this before, pick up some heavier weights for this one! 

Step 1   Hinge forward from the hips keeping your back flat and weights hang down in front of you.

Step 2   Lift the elbows up and back pinching the muscles between your shoulder blades.  Hold for 2 counts and return to start.

Repeat exercise 15 times.

8)  Bicycle Crunch - Complete 40 repetitions.

Enjoy :)

New Circuit 9.21.09

New Circuit this week :)  Incorporates a few more posterior muscle groups to get that backside looking good!  You should be increase your weights in some of these exercises to increase your muscular endurance and to feel the burn a little more.  This is going to help burn the fat around your trouble areas and add cardio for the heart and lungs, ultimately burning more calories in your workout.  Post comments at the end of my blog too if you like/dislike some of the moves, suggestions and questions are always great! :)


1)  Step Ups + Overhead Press - Skip a step and increase the distance in your step!  This will target more glute muscles and get your heartrate up.  Holding the weights at the shoulders with a 90 degree angle in each elbow, press overhead as you step up and back to the 90 degree hold above the shoulders as you come down off the step.  Repeat 10 times with each leg leading.

2)  Bent Over Row - Standing tall with weights in hands, hinge forward from the hips and keep your knees softly bent.  Palms of your hands are turned in and neck in nuetral position.  Begin to lift your elbows up and back keeping them close to your body.  With elbows all the back, you should finish by pinching your shoulder blades together incorporating the mid-back area.  Hold for 2 counts and lower back to start slowly.

Repeat this 20 times.

3) One-Leg Squat (Sit/Stand) - Make sure you have a chair/bench/couch close.  With hands out in front of you stand on one leg.  Slowly sink you hips down to the chair until you are completely sitting, then pop right back up only using the one leg.  To increase intensity, stand back up immediately when your thighs/butt touches the chair, or not completely sitting.  Repeat 10 times on each leg.
Here are two versions depending on what equipment you have.

4)  Biceps Curl - Holding weights in both hands, keep your palms facing in toward the body.  Curl the weight all the way up in full range, and slowly release all the way back down toward the thigh.  Perform reps until failure.  If you can do more than 20 each time, you need to up the weight!!!  Stand on one foot to incorporate abs and balance with this simple exercise.

Here's Ryan performing the exercise......;)

5)  Dead Lift - USE YOUR BUTT, NOT YOUR LOWER BACK!  Standing with weights in hands, keep your back flat and your knees soft.  Hinge foward from your hips reaching the weights down the legs as far as you can feel a good stretch of the hamstrings and keeping your shoulders back and back flat.  Slowly being to come back up SQEEZING YOUR BUTT CHEAKS together and finishing with hips under the shoulders.  Repeat 10-12 times.  (Add a bent over row for an extra bonus move if you want...JUST DO IT)

6)  Reverse Crunch - Start by lying on your back and hands at your sides.  Begin to curl your knees into your chest engaging the abdominals.  Now lift your hips up off the floor and SLOWLY set them back down.  The eccentric (release) phase of this exercise is important in strengthening the abdominals so be in control of your hips.  Repeat 10-15 times. 

7) Jump Rope -  If you don't have a jump rope, pretend that you do and go through the motions.  Jump Rope fast for 1 full minute.

Beware, next week we are adding more exercises to this circuit.  Three times through and challenge yourself!

Kernels Game and More FOOTBALL

Thursday night I decided we needed to go to the Cedar Rapids Kernels baseball game since I hadn't seen any baseball all year. I've been so lucky to visit many different MLB stadiums through the years including many TWINs games at the Metro Dome, CUBS, White SOX, Anehiem Angels, YANKEES at the old stadium, and the ROCKIES last summer in Denver. I love baseball games but Ryan gets pretty bored with them. The Kernels are in Division AA for baseball and are affiliated with the Angels. This was the first playoff game for the Kernels and they had fireworks after the game! It was a beautiful night and it was something Ryan and I could do for his birthday since I worked late Wednesday night. It was a really exciting game as the Kernels won it in the bottom of the 9th inning. Peoria replaced their pitcher who really blew it! LOL He walked the first two batters throwing 8 straight balls, the third batter got a hit to load the bases, the fourth batter was walked putting a run in, and the final batter was hit by pitch to end the game! It was pretty funny. Here are some fun pictures from the game.

This guy was running around the stands screaming and dancing, kind of like a seconds mascot.

This is the Kernels actual mascot.  I was kind of wondering why he doesn't have more corn kernels showing?

Ryan LOVES baseball!!!!

Saturday's Iowa/ISU game was also an exciting game.  Ryan and I went up to a local sports bar called Bushwoods and watched the game with Rachel, another trainer I work with.  GO IOWA!!  We were the first people at the bar around 10 am and were worried it was kind of going to be lame.  Surely enough more people crowded in for the game and the Black and Gold dominated the bar.  It was exciting to sit and cheer on the Hawks with a bar full of other fans who love to watch them play. 

Around 6:00 that night we were still debating whether or not to go up to Waverly for the Wartburg game.... we made it there shortly after kickoff :)  It was a fun time and we are both glad we went!  Wartburg also won and it was another exciting game to watch.  Ryan doesn't have any fingernails left after both football games yesterday! LOL 

Each weekend is going to be another football game and I will try to get some more pictures of each place we go.  Wartburg, Iowa, Nebraska, and mabye some local high school games.  It is going to be a long fall.......

New Circuit 9.9.09

This Week’s Circuit

1) Burpees! - Start in standing position and squat down placing hands on the floor/bench/chair/couch/etc. Kick feet back so that you are in push up/plank position. Jump the feet back in toward the hands contracting from your abdominals andstand all the way back up. This is a full body movement and it will work cardio. Repeat this 15 times!



2) Chest Press with Feet Elevated - This will help incorporate the abdominal muscles as you start in the chest press position, weights above the chest and feet straight up in the air. You can choose to keep your feet directly 90 degrees or for more intensity, lower down to 45 degrees. Perform the chest press exercise 15 times.







3) Sumo Squat w/ Triceps Extension - Start with feet in a wide stance and toes turned out (do you look like a Sumo Wrestler?) Now take one weight above your head with both hands. As you sink down into a squat, the weight should follow behind the head for a triceps extension. As you stand back up to starting position, your weight should come back up directly overhead. Remember to stay tall in the upper body and try not to lean forward, ABS ARE BRACED! Perform this exercise 15 times.




4) Pull Over – This exercise works both the chest and the lats if done correctly. Start by lying down (floor/bench/chair/stability ball) with one weight straight above the chest. Keeping the arms slightly bent, slowly lower the weight over head going no lower than the top of your head. As you start to pull that weight back up, contract your abdominals, chest, and lat muscles to pull the weight back over your head to starting position. Perform this exercise 15 times.










5) Side Lunges - Works glutes, inner thighs, hamstrings, and quads and can be done w/ or w/out weight. Start in standing upright position, step you right leg out to the side bending your knee and keeping your left leg straight. Biggest thing to think about here is to keep your hips back, chest up, and toes facing forward on both feet. Push forcefully off your right foot back to starting position. Start with a short range of motion and work your way deeper into this lunge as your flexibility increases. Repeat 10 times on each side.





6) Straight Leg Oblique V-Ups – Your gonna love this one! There are two ways to complete this exercise and you better try both  Start by lying down on one side, bottom are directly out front of you and top arm above your head. Lift top leg up straight and crunch from your obliques reaching your hand up toward the toes. Hold for a count and return to start. Repeat 10 times on each leg. ROUND 2 – This time you are going to lift both legs in the air, reaching your top hand up to touch the toes. It helps to shift your weight back on the hip so you can get a full flexion of the obliques. See picture below, Repeat 10 times. (Start with the single leg first)




Be sure to get a proper cool down and stretch in after EVERY workout!

What A WEEKEND! :)

What an exciting weekend! This is going to be a long post.....
Thursday morning of last week, we got the call that baby Rouse was on the way! After scurrying around all morning to find subs for my classes and reschedule sessions with clients, the soon-to-be grandparents came through CR and we headed out to Naperville, IL. We got news that Jamie's labor was going slow and it would probably be the middle of the night when the baby finally arrived. We decided to get a hotel and sleep in on Friday morning so that the new parents, especially Jamie could rest before we barged in with excitement.
Lauren Paige was born on Friday September 4th, 2009 at 3:42am, 6lbs. 15oz and 20.5 inches long. She is SOOOO beautiful :) She's our new little angel. This is a special baby because she was born on my Grandma Jo's birthday and she is named after the friend that introduced Kyle and Jamie for the first time. How neat!



Saturday morning was a long drive back to Iowa City for the IOWA vs UNI game. Quite a few of Ryan and I's friends were going to be back in IC for the game so I drove back early to meet everyone for tailgating before. It was Gold-Out for the first game of the season, so all IOWA fans were wearing gold shirts, very cool to see in a packed stadium! Jenni and I headed off to the game while Ryan and three of his friends headed off to their seats. Ours were actually a lot better ;) As you all know, it was an exciting game and nonetheless, Ryan lost his voice from screaming so much and actually left the game after the first blocked FG because he couldn't stay to see IOWA get beat by UNI. He should have stayed though since they actually pulled it off.

Sunday was golfing with some other friends from Wartburg. It was the most fun 9 holes I've ever golfed! We were all terrible and it was just funny to see Dan H. struggling to hit the ball several times :) That's alright, can't be awesome at everything! I ended up getting third out of five people, so that's not bad! Ryan did very well; we need to get him a new driver for his b-day, that seemed to help his game!

Monday, Labor Day, was a lazy day. Ryan and I got laundry done early, grocery shopping and walked to Dairy Queen for a late night snack! It was nice to have that third day in the weekend, can't we have one of those every week!?

It's back to work today and I wanted to leave you with an interesting article from TIMES Magazine. This is totally against what I do as my profession and I just think it is saddening that a world-renown magazine would publish this! It is an article stating that Exercise is actually making this nation fatter!? WHAT!???? What about the gigantic portions that every restaurant is serving, fast food, sedentary lifestyles, technology, I could go on and on and on!! YOU HAVE TO READ THIS ARTICLE. Follow the link and see for yourself.

http://www.time.com/time/health/article/0%2C8599%2C1914857%2C00.html
(you might have to copy paste)

As an ACSM-CPT (American College of Sports Medicine - Certified Personal Trainer), and with a BA in Fitness Management, I know what exercise does for us and that these benefits far outweigh anything this guy is trying to tell us. Yes, it takes a combination of diet AND exercise to reach our weight-loss goals, but how are you going to burn calories w/out exercising more? I could go on and on. Here are the highlights from an ACSM email I got.

While an ACSM member and expert was consulted for the story, he agrees that his research and opinions were selectively reported. Among its numerous claims, the story would have us believe that:

-Losing weight matters more than being aerobically fit in preventing heart disease
-One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices
-Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from an ACSM Position Stand) is unrealistic
-Leisure-time physical activity – just moving around more during the day – is more effective for weight loss than dedicated exercise
-Vigorous exercise depletes energy resources so much that it leads to overeating – i.e., weight gain

Think about it! Food for thought....
Enjoy the rest of your day :)

New Circuit Aug. 21-Aug 28

Sorry I keep getting behind with these circuits! :)

Same format, at least 3 times through, no rest between exercises (only between circuits).

1) Body Squat x 15 reps with weights in hand


2) Push Ups x 15 reps BE SURE TO PUSH THROUGH THE CHEST
(can be done with hands on the wall, a chair/bench for incline, on the floor with knees down, or on the floor on hands and toes, or if you have a stability ball, knees on the ball hands on the floor)



3) Bent Over Reverse Fly - stand with feet hip width apart and weights in hands. Slightly bend your knees and tip forward from your hips keeping your back flat and weights directly below the shoulders. Keep your elbows soft and fly the arms out to the side and align the elbows with the shoulders. Hold for two counts and release slowly. Option is to sit in a chair or on a Stability Ball. Repeat 15 reps














4) Step Up with Overhead Shoulder Press x 10 reps with each leg leading


5) Static Lunge with Lateral Raises - Start in static lunge position with weights in hand. Perform the initial descend of the lunge and on the way up, your weights raise up to the side in a lateral raise. One fluid motion up and down. Repeat 10 times with each leg forward.



6) Bicycle Crunches - Lie on back with knees up and hands at the sides of your head. Bring right elbow up and left knee in to crunch while the right leg lengthens out. Repeat on the other side. Perform 20 reps alternating sides.



Do this circuit at least 3 times this weekend and bump up the duration on your cardio sessions. 35-45 mins total or add in speed intervals! I will have a fun cardio workout to come this next week that will be all fitness levels whether you like to walk, jog, run, bike, or elliptical :)