I had the opportunity to substitute two exercise classes this week and I had forgotten how much I love to teach. So I decided to blog about my lesson that I taught today, because my students loved it. The routine is difficult, but worth it. Now to give my two bits on how much I love to exercise: Last week, I started attending a prenatal swimming exercise class and I absolutely love it. I couldn't believe how difficult it was, but I highly recommend it for any pregnant women. :)
http://intermountainhealthcare.org/classes/Pages/CalendarDetail.aspx?EventID=11.0.2011-11-10T01:00:00Z ( If you want to learn more about the class)
Side Note: Sorry no pictures today. :) (Nobody wants to see a pregnant lady in a swim suit, nor will I take a picture of myself in a swim suit. :) )
Here is my exercise routine for my Stretch and Strengthen Class:
- Warm Up
- a. Running in place
- b. High Knees
- c. Lunges
- d. Jump Rope
- e. Arm Circles
- f. Shoulder Shrugs
- g. Leg Swings (both sides)
- Plank (4 to 5 minutes)
- a. Plank (center): 30 seconds
- i. 1 push up
- b. Plank (right): 15 seconds
- c. Plank (center): 15 seconds
- i. 2 push ups
- d. Plank (left): 15 seconds
- e. Plank (center): 15 seconds
- i. 3 push ups
- f. Continue until 8 push ups
- Frontal Raises (Shoulder): Repeat 4 x
- a. Lift Right
- b. Lift Left
- c. Lower Right
- d. Lower Left
- i. Repeat 8 X
- e. Lift Both
- i. Repeat 8 x
Stretch Shoulders
- Squats
- a. 1 count down, 1 count up
- i. Repeat 24 x
- b. 3 counts down, 1 count up
- i. Repeat 12 x
- c. 1 count down, 1 count up
- i. Repeat 8 x
- d. 3 count down, 1 count up
- i. Repeat 4 x
- ii. Pulse last leg down for 32 counts ( count with me)
- e. 3 count down, 1 count up
- i. Repeat 4 x
- ii. Pulse last leg down for 32 counts
Stretch Quads
Round 2
- Plank
- a. Start on hands: down on right forearm, down on left forearm, back up on right hand, back up on left hand
- i. Repeat 8x
- Bicep Curls: Repeat 4 x
- a. Lift Right arm, Lift Left Arm, Lower Right arm, Lower left arm
- i. Repeat 8 x
- b. Both arms out, both arms down
- i. Repeat 8 x
Stretch Biceps
- Lunges
- a. Single count: Right/Left Leg: 24 x
- b. Right Leg: 3 count down, 1 count up : 8 x (hold last one down 16 count pulse)
- c. Left Leg: 3 count down, 1 count up: 8 x (hold last one down 16 count pulse)
Stretch Quads
Round 3
- Rhomboid Chest Pulls (Repeat 3 x)
- a. Right back, Left back
- b. Right up, Left up
- i. Repeat 8 x
- c. Both Pull
- i. Repeat 8 x
Stretch Rhomboids
- Side Leg Lifts (knees bent as if sitting in a chair)
- a. Single Lifts: 24 x
- b. Single Lifts with weight: 4 x
- c. Single Lifts without weights
- i. Repeat 4 x
Round 4
- Abs (10 minutes)
- a. Crunches
- b. Bicycle
- c. Butterfly Crunches
- d. Reverse Crunches
- e. Scissors
- f. Superman
- g. Sit Ups: Fast Up, Slow Down
- h. Twist
- i. Leg Lifts
- j. Crunches
- Cool Down: Stretch (5-10 minutes) If you have any questions or want suggestions on how to modify the exercises, please let me know.
This will be a long post, but it is worth it. For this year's Halloween Competition I gave the idea of Mario Brother's. To put less work on myself, I decided to have a competition within a competition. I moved offices this year because I received a full time job within another office at the University of Utah, The Office for Student Equity and Diversity. Last year, I helped with Thriller (if that helps ring any bells) for ASUU.
To make this year a competition within a competition I had each student group within the office participate in creating a Mario Brother's World. The student groups were: Pacific Islander Student Association/Pacific Islander Medical Student Association (PISA/PIMSA), Inter-tribal Student Association/American Indian Student Engineers (ITSA/AISE), Asian American Student Association (AASA), Black Student Union (BSU), and MEChA (Latino/a, Chinao/a) student group. I had my supervisor pick a world out of one hat and a student group out of another hat. Once each student group knew what world they were in charge of they started to decorate. I decorated with my student assistants the grass world (World 1), the pipe in the front door, Bowser's castle, the coin boxes hanging from the ceiling, and the costumes (Mario/Luigi Hat, Bowser's outfit, Princess dress (My bride's maid dress, I think it's Kristina's that I borrowed), and the toad. It was a lot of work, but a lot of fun. All the other decorations were created by each student group.
Grass World:
The challenge for each student group was to not only decorate their world, but to create a game or challenge for Mario and Luigi to pass before entering into the next world.
1. PISA/PIMSA had World 3 (Beach/Water World),
2. ITSA/AISE had World 5 (Jungle World),
3. AASA had World 6 (Ice World),
4. BSU had World 7 (Cloud world), and
5. MEChA had World 8 (Volcano World).
1. PISA/PIMSA -Beach World had Mario and Luigi eat donuts hanging down of the ceiling in a certain amount of time (aka coins floating in the water).
2. ITSA/AISE- Jungle World had Mario and Luigi feed the piranha's by creating huge piranha flowers on the office doors with a hoop for them to throw a basketball in the hoop.
3. AASA- Ice world had a plate with two blue balls (mom you will love this) and several white balls surrounding the blue balls. The object of the game is to blow the blue balls off the plate without blowing the white balls of the plate.
4. BSU- Cloud World had a matching game with the Mario Brothers characters.
And lastly,
5. MEChA had an air gun with a black paper ball at the end to hit Bowser with. Once Mario hit Bowser, then princess Peach would be saved.
Watch the video and you will understand. I have two videos. The first video shows the decorations in detail and an explanation of each world and who created it. The second video is the actually production of each world and Mario and Luigi playing the games (the video's are split up; Jeff started video taping it, but then I took over).
Characters:
1. Mario: One of the judges (Me in the Picture)
2. Luigi: Luciano Marzulli, Second Year Experience, Latino/a Academic Adviser, Transfer Student Coordinator
3. Bowser: Travis Jack, Senior Year Experience, African American Academic Adviser/ Coordinator
4. Princess: Maria Martinez, Community College Diverse Transfer Student Coordinator
5. Toad: Mikiko Kumasaka, Senior Director for The Office of Student Equity and Diversity (MY BOSS)
6. Chopper: Tricia Sugiyama, First Year Experience, Asian American Academic Adviser/Coordinator
One of the Co-workers decorated this cork board and I though it looked awesome. All the gadgets on the board actually work.
First Video:
http://www.youtube.com/watch?v=ZN4BiS0CzoQ
Second Video: (Sorry the video's are split up, but I want to show you the toad and the princess being taken away by Bowser)
Part 1: http://www.youtube.com/watch?v=Y0QcTIdF2lE
Part 2:
http://www.youtube.com/watch?v=yAWtXNlXPKQ
Part 3:
http://www.youtube.com/watch?v=EQod_Jyiozk
THE WINNER WILL BE ANNOUNCED ON MONDAY!
HAPPY HALLOWEEN! :)
My spine model is finally up and running...many iterations to follow. Here is my first result - showing max compression in L5. Now I can start simulating all ranges of motion and insert my orthopedic device.
Kristina has been encouraging me to post pictures of my pregnancy. Well I finally took pictures last week and today and now I am posting them. I don't really have much to say other than I am tired, feel fat, and my back hurts. And to think, I still have 4 more months.
Here is a link to some of the pictures we took in Hawaii. Just click on the slideshow to follow the link.
I swear I already posted my graduation but for some reason it has disappeared. So here I try again!
May 5: 2010
HAPPY GRADUATION or Happy Cinco De Mayo! 
On May 5th I celebrated by graduation with my parents, in-laws, cousins, and friends (Polly and AJ Gage). To be honest graduation happened so fast. My mom and I went to get a pedicure to celebratre graduation/mother's day weekend and then we went straight to graduation. It literally felt I walked in the Huntsman, walked across the stage to receive my dipolma, and walked right out. (LOL: inside jokes to those who were at my graduation, because that is exactly what I did.) I know I should be ashamed but come on! No waiting in line to take pictures, no traffic, and no waiting to sit down to enjoy a fabulous dinner. Thank you Don and Jan for a delicious dinner at Little America. The best prime rib I have ever tasted! :) And Thank you to all of those who were able to make it to my graduation. I really wished I could have spent it with everyone.
Thank you mom and dad for all your love and support. AND... a BIG THANK YOU to my wonderful husband. I couldn't have done it without you. I love you Jeffrey Ellis!!
(For some reason the slideshow isn't showing the pictures full size. When I go home I will have to fix it.)
