Conditioning Circuit

What I did on Wednesday…

  • warmup circuit
  • 10 40-meter sprints
  • conditioning circuit

And then, death!

According to my running program, I am supposed to do hills today, but I do not think Shocker Fitness is going to follow along with my running program. The program is its own program with its own program of programs.

Mine is probably better, but I’ll do this because Coach Em and Ashley are really skinny and look awesome. <—– This is what I want.

What is a conditioning circuit? Circuit training is a form of conditioning that combines resistance training and high-intensity aerobic exercise.

Is that what I did today? Cha.

  • 30 arm dips // 60 step-ups // 50 crunches
  • high skips // backwards run // bounds
  • shotput running (?)
  • lateral zig-zag running (?)
  • hills (lateral right up, lateral left up, backwards up, sprint up)


I did the first one (almost) completely. We were supposed to do hills twice, but I skipped the second set.

In the second round, I skipped the first set, and went straight to skips, and then went through a complete circuit to do the arm dips, step-ups and crunches last.

I do not consider that cheating, but I’m sure I should have done it in order to get the full effect. Whatevs.

Shocker Fitness + Too much breakfast

At 6:30 a.m., I signed up for Shocker Fitness.

For the next seven weeks, on Monday, Wednesday and Friday, I will be at the track… early.

Ugh. Very early.

I wish I had taken a picture of my face this morning so you could see exactly how NOT excited I am about the prospect of early A.M. workouts.

Alas, I failed to snap a piccy of myself, but imagine that I looked like a grumpy old man with just half a cup of coffee in him.

Imagine. See it. Right! That’s it… that was my face. Not excited.

For the first Shocker Fitness workout, Coach Em (who I went to church with when I was younger – do not remember her from church…) walked us through a warmup, some accelerations and stretches.

After our warmup, which was exhausting, we ran/walked 150s for 12 minutes. TWELVE MINUTES.


It was bad.

Of the 150s, I ran about five laps, so probably 10-150s. But I wasn’t counting after lap two; I was dying.

After the 150s, we did some strengthening exercises, which I did not do well because of being exhausted from the running.

Then, we did stadiums. Ashley and I climbed one set of stadium seats, walked down the stairs, and then sprinted a half stadium.

And then died. (But not before after-workout stretching.)

When I got home, I showered – obviously –  and shoveled two scrambled eggs, two pieces of toast, three pieces of turkey lunch meat and a quarter cup of hot peppers into my face for breakfast.

I was so hungry.

Now I am quite satisfied and would very much like a nap. :)

First, according to the neat-oh! calculation I found on, I burned a total of 140 calories during the 12 minutes of running/walking 150s.

How depressing.

According to a neat-oh! calories-burned calculator, I burned about 400 calories in the 50 minutes I spent at the track.

Bloody depressing.

How many calories did I have for breakfast? Almost 700.

Probably not completely true… but I did eat A LOT of food when I got home.

Now, nap time!


Interval Workouts + How To: Calculate Calories Burned

For, Greg Presto writes in the article “The Best Exercises for Fat Loss” that sprinting in the form of interval training is a great total-body exercise.

I guess I am doing something right on Mondays.

In this blog, I have discussed sprinting, interval training and intense workouts as being more effective than taking the tortoise-route when wanting to lose weight.

Intensity in short bursts burns calories more quickly and more fat overall. (The cardio zone is not nearly as good as the fat-burning zone.)

Interval Training
Remember our prior discussions (and complaints) about Insanity? Insanity is the definition of interval training… it just happens to be a bad definition for me.

Luckily, Insanity is not the only interval training program.

Interval training is simply bouts of high-intensity exercise alternated with short rest periods. “Simple” meaning turning a normal workout routine into an interval workout routine is pie – up the intensity, rest and repeat.

If you like the track, sprint 100s. If you prefer the gym, get on the treadmill, elliptical or bike and do your own intervals!

Interval training burns more calories and improves the body’s ability to burn fat by promoting the production of growth hormone, which burns fat, and adrenaline, which burns fat and suppresses appetite.

I need me some growth hormone… Wait… Maybe not…

Interval workouts are shorter. Good thing because most people hate exercising for lengthy periods. Interval training also will get you fitter in fewer workouts.


Sprinting will give you gorgeous glutes, muscular legs and an all-over awesome body.

At the track, Ashley and I see sprinters all the time, and I WANT those legs. Remember, I want runner muscles?

According to the article, sprinters also have amazing arms and shoulders. I believe it! Since adding sprinting to my workout regimen, my arms are becoming more muscular and lean doing less pushups. Sweeeet!

A “Be Careful!” Note: You might pull a hammy. (P.S. I like calling it a hammy!) The article suggests beginning sprints on a hill (really?) to put less impact on your joints.

Sprinting only once a week can cause soreness (the good times). The article said even abs will feel the pain-gain, and it’s true. My tummy is sore… and smaller.

Density Workouts
Cardio is not necessary to get a high-intensity workout. (It is good for you, don’t get me – or the article – wrong.) However, by strength training opposing muscle groups at the same time, you can increase your heart rate and burn fat.

For example, work the glutes with squats, and then move on to the arms with hammer curls. Or work the legs with lunges, and then do pull-ups (from the article – I cannot do a pull-up).

And suggests…

“For each exercise, choose a weight with which you can perform 10 reps. Alternate between exercises, performing just five reps of each with a 10-rep weight… Rest as needed between sets and pairs so that you can complete each set of five without failing.”

Alternate 10-15 minutes. When you do it again, try to beat your record. (Just like weights class in high school.)

Not in the article, but something I have tried as a workout… Do squats while doing bicep curls. Do lunges with a twist to work the core. Do step-ups with an overhead press. It works both muscle groups at the same time, which works the body harder. Debbie Seibers does it, and she looks great.

Countdown Workouts
Something I’ve never heard of… intriguing…

Countdown workouts use opposing exercise pairs, too, but require you to keep careful count. Go figure.

According to the article, the workout involves one fewer rep for each move. The whole point is to keep you on track with counting, and also provide motivation because there is a finish line – zero reps.

From Mike Wunsch, performance director at Results Fitness in Santa Clarita, Calif., the article highlighted a few countdown pairs:

  • kettlebell swing with squat thrust
  • medicine ball side toss with medicine ball slam
  • jumping jacks with pushup
  • squat thrust with pushup

I have to figure out what a squat thrust is…

The Hurricane (?)
Brief, but intense was the description provided…

The Hurricane is made up of lifting weights and interval training broken up into three groups called rounds. Each round includes an exercise to get the heart rate up, and the two in between. The whole thing lasts about 16-22 minutes.

You might just have to see it because the explanation is just complicated… Check it out!

And the final item…

NOT an exercise or workout regimen but a necessary part of getting fit.

The article has done something for me that I have been trying to figure out precisely for… well, forever…

Calories = [(0.2017 x age) + (0.6309 x heart rate) – (0.09036 x weight) – 55.0969] x time / 4.184

That is one helluva calculation… (trembles in fear of math), but let’s try one for the helluva it!

Calculation for Wednesday’s Hill Workout
[(0.2017 x 23) + (0.6309 x 170) – (0.09036 x 132) – 55.0969] x 30 / 4.184 = 321.7 (I think.)

Math, even with a calculator, sucks.

…after all that work… Pretend I’m a man, and then I burnt 321.7 calories. Ugh!

As a woman…
Calories = [(0.074 x 23) + (0.4472 x 170) – (0.05741 x 132) – 20.4022] x 30 / 4.184 = 356.7

There! That’s how many calories I burned.

I now have the most complicated way to figure out how many calories I have actually burned. (Gotta love Livestrong! :) ) Guess what’s going to happen, though? I’m still going to go off whatever the machine says.

Favorite interval workouts? Go!

How did you burn calories today?  I was supposed to run. Instead, I spent two hours cleaning my ENTIRE house. (Except ceiling fans…)

#MotivationMonday + the 1st day of school

#MotivationMonday is a Twitter thing.

Have I told you all how very very much I love Twitter? I love it so much that I used the same word twice in a row in a sentence… and that’s saying something.

Grammar Hammer can fall upon me today!

So Twitter is amazing… that’s not the point. The point is that if you search #MotivationMonday on Twitter, you can find thousands of other people in the Twitterverse sharing their motivation!

They just give it away! I love #MotivationMonday, hashtags – in general – and Twitter. Good fun!

Monday, August 22, 2011 @ 2:45 p.m.
My first class of the new semester is to be held at 3:30 p.m. I need to prepare for it, but I wanted to blog so badly.

Yesterday, as you are probably aware of, was laundry day. I spent an entire day setting up my curriculum and creating syllabi for my classes that I didn’t have any time to blog at all. I was also doing a great deal of research on Numana and The Campus Kitchens Project. No worries! I’ll be explaining them more later on because they have so much to do with nutrition, food and hunger.

What’s a “skinny” girl’s blog for if not to promote charities that feed the food-insecure in her community?

Well, if it’s not also that, then I don’t know what it’s for anymore! :)

How do I feel about my first day back after a long, what some people may call “relaxing” summer?

Excited. Anxious (the good kind). Exhilarated.


I have my folders ready and two different colors of pens and a highlighter and a marker to write on the board (it’s for teaching) and paper clips and EVERYTHING. And paper.

What am I missing? Textbooks. But they’re in the mail!

School is where I belong, and I belong to school. I’ll never get a real job. :)

BEFORE the school day began, however, I belonged to the track, and it kicked my A-S-S. No joke.

I ate like crap all weekend. My admittance. There it is.



Yummy fried things and delicious Thai things.

Absolute crap. (And I would make the obvious analogy if I didn’t think it would make me barf.)

I want to eat like 14 apples to just clean out my system. I love apples. Shouldn’t be hard. (Note: It’s WAY hard to eat more than one apple at a time. Ugh. The fullness.)

Monday Sprint Day with Ashley didn’t feel so awesome weighing as much as I do and carrying around the excess nonsense that I am.

She pushed me hard, kicked my butt and made me keep moving. I love that girl.

We ran a 12-minute warmup mile. Yes. That is the best that I can do. We also stretched, loosened up the hip joints and… left our shoes on our feet. :(

I wanted to run barefoot in the grass on the football field, but it was wet from the rain. Barefoot running + wet grass = skinnyshae falling on her face. (Remember why I can’t go ice skating?)

Since the rain ruined the field, we sprinted 8-100’s with squats, jumping jacks and up/downs in between intervals.

I. Wanted. To. Die. No! I felt like I was dead.

I couldn’t breathe, couldn’t get my legs off the ground, couldn’t get my elbows back, couldn’t do… anything!

Depression almost got me, but Ashley pulled me up, put me back on that track and told me to “push off” my feet and get my knees up. She also gave me a head start and yelled: “Don’t let me catch you!”

Yeah, right. Like I have a choice. She’s a bullet! :)

Twitter may be only fingertips away, but Ashley gives the kind of motivation that just doesn’t quit. I wish I could bottle her motivation and sell it to people…

I’d be so rich.

Stadium Workout + Philly Sandwiches

Quick Notice: I slept 6.5 hours last night. I went to bed at midnight and tossed for about half an hour I suspect. Pitch black, complete silence and a lot of deep breathing.

Better than crashing on the couch, at least. :)

Now, to business!

I got my butt kicked by a serious stadium workout today. Again, it’s totally Ashley’s fault

What is a stadium workout?

Well, every football field – even our team-free field at WSU – has to have a place for people to sit for the game (or track event, in the case of my school): the stadiums.

A stadium workout requires the exerciser (me) and her exercise buddy (Ashley) to climb the stadium seats, either by walking, running, skating or sprinting.

Yes. I said sprinting.

And, yes, I sprinted. Ugh.

According to my running program, Wednesday’s are for hills. I have spent one Wednesday on the incline treadmill, one on an actual hill and one climbing seats at Cessna Stadium.

I suppose a stadium is a type of hill… like a really steep hill with fissures between footings… an evil, steep, metal hill with trash everywhere.

(And a skinny girl urging me to get to the top, push off my leg, just one more step…!)

Stadiums are hard. No joke.

After a quick two-lap warmup, some hip circles and leg throws, Ashley and I sprinted a half stadium, sprinted a left-leg lead half stadium, and then a right-leg lead half stadium. (She did much better than I, but I hung in there.)

Then we jogged a lap around the track before “skating” up the seats. Skating? It is basically like lunging back and forth from leg to leg up the seats. It does suck as much as it sounds like it sucks.

And then we did it all over again.

She made me jog another lap and increase my speed to match hers at the very end. Holy cow was I pooped after that workout.

(In other news, Ashley and I are – for some reason, I don’t know – looking for a 5K to run this fall. Know of any fun ones in Wichita, Kan., coming up?)

Unfortunately, I am still 133 pounds 450 calories burned later. Every other day or so, my weight changes from 133 to 134 or 135. I know it’s water, but, still, it just needs to keep going down!

My goal: 120 pounds by January 1st. (My anniversary is the 2nd!)

What I want most, however, is to have a leaner look. If I weigh 130 pounds for the rest of my life, I’ll be happy as long as the look of my body is muscular and lean.

I have a while yet… but, since last week, I have cleaned up my eating habits! Counting calories is still impossible, but at least I’m in the ballpark now. :)

Dinner Tonight: My Something Like a Philly Sandwiches!

I think I’ll try a marinade next time…

Oh! And lemonade. I’m not giving up summer yet!

Stadiums – yes or no? Yes, but only because I know they’re good for me. I’m arguing for barefoot hills next week!

What did you eat for dinner tonight? If it was also a Philly Sandwich… wouldn’t that be creepy?

(Unless, of course, Husband is reading this… And then it wouldn’t be creepy because he totally ate the sandwiches I made tonight. I watched him do it.)

GRE Word of the Blog Post: fissure n. – crevice (Study, study, study! On Friday…)

Barefoot Sprinting + My delights!

Monday Sprints Day! And boy did I ever sprint…

Instead of following the routine for Quickies in my running program, I did something a little different.

And it’s all Ashley’s fault. :)

When I arrived at the track at 7 a.m., she had already ran two laps. Stinker. We went two together and stretched to warm up before beginning what I’m sure was the craziest sprint workout I’ve ever done.

First, we sprinted down the field and walked back three times at a 60, 70 and 80 percent sprint. I died. After only three sprints, I was tired.

That’s not crazy you say? It gets better… er… crazier.

After our “warmup” sprints, Ashley and I took off our shoes and socks and ran barefoot in the dewy grass, which happened to be up to our ankles in places.

I was a little cautious…

No chiggers in Idaho… Plenty of chiggers in Kansas. I’ll be putting nail polish on my feet, not my toes, my nasty little hobbit feet as Husband calls them. :)

skinnyshae's feetWe ran in somewhat of a circle to make the most of the space we had without getting on the track. (There was some guy running barefoot on the track, but I’m sure it would tear up my feet. Grass is good.)

First, we sprinted at 80 percent for 30 seconds, and then we did leap frogs or up/downs for 30 seconds. Finally, we would walk for 30 seconds.

We did that three times for one interval.

zomg it was hard

However, after that craziness, we got three minutes to recover! Three. Whole. Minutes. I know, right?

After our recovery, we did the same interval again (I pooped out), and then put our shoes back on to jog a couple cool down laps.

While the workout was not difficult to do – don’t get me wrong, it was friggin’ hard – the workout was crazy because I wasn’t wearing shoes. Weird, right?

I don’t wear shoes for yoga, but we don’t do a whole lot of running. Shelley @ tuesday2 once recommended that I try barefoot running… Correct me if I’m wrong!

I think I like it, and here’s why…

During the two simple warmup laps in shoes on the track, my knees grumped at me. The grumpiness was less awful when we moved to the squishy grass.

I felt absolutely no grump when I ran without shoes. Perhaps my knees has just loosened up enough to feel good or perhaps running barefoot has a few more benefits than I thought.

I will look more into this.

And, now, stuff that doesn’t make a whole blog post but is still pretty neat-oh!

After a lovely sound sleep Saturday night, I woke up to…

skinnyshae handyman factotum husbandHusband put my shelf up. :)

During a middle of the pay period grocery trip, I discovered…

Sweet Leaf Organic Peach TeaA visit to Papa’s garden yielded…

Homegrown in Home Garden skinnyshae grandfatherI could still smell the heat on them. Tomato soup? Tomato soup. :)

(Seriously I would bottle this smell and wear it as perfume.)

Tell me… do you toe-shoe? Husband runs around in Skele-Toes, and now I want some.

What do you delight in? New shelves, new teas and garden grown tomatoes.

Life Update + Coveting at Lowe’s

My Google reader was LOADED with life updates from several blogs I follow (and love!).

I figured… why not?

While my life is interminably boring, I hope that at least one of you will find interest in it.

Workin’ on my fitness!
I haven’t been running for very long, I know, but I feel good about the idea of continuing to run and finding time for it every day.

For example, today, I woke up at 6:15 a.m., which I haven’t seen all summer, to run on the track with my bestie workout buddy, Ashley R./T. SHE’S BACK!

The fall semester of grad school torture and teaching woes will begin NEXT WEEK.


We have to be extra vigilant in our desire to get out and get moving. Both of us need to teach Tuesday/Thursday classes in order to take part in the Monday/Wednesday fitness classes we love so much.

It’ll kill me dead to know I won’t be able to do it. It’ll destroy my motivation… Here’s hoping!

So far so good on the running front! My knees still give me problems and my right shoulder hurts incessantly, but I keep trudging along.

And thanks goes to these gals!

I read blogs by runners (RunStreet, EatsCleanGreens, blueeyedrunner and AFoodieStaysFit) that inspire me to keep trudging along, even if I am only trudging.

These girls will make you want to hit the pavement, and I think they help me love it. :)

I know “diet” is one of those four letter words…

And it’s probably the only one of those four letter words I hate to hear. :)

I am BAD. B. A. D. Bad! at dieting. I’m just no good.

I eat healthfully MOST of the time and indulge in a cookie craving every so often, but really… I don’t stuff my face with fast food or raid the vending machine at work daily.

Generally, I’m a good kid when it comes to picking out the right meals and snacks…

So what’s the problem?

I eat too much of those healthy meals and snacks and extra servings and BLAH! I LOVE food so it’s hard for me to find a balance.

I count calories on MyNetDiary for the iPhone, which is great because I have it with me always… but sometimes… that little app can be a real jerk!

MyNetDiary: Hey, skinnyshae! We’ve gotta problem.

Shae: Oh, what’s that?


I image that MyNetDiary yells at me like a spastic drill sergeant.

Guh. I have got to change my eating habits, but small portions are depressing, and I like lots of flavors at once so I need to eat something with all those flavors because I certainly can’t cook them!

FAIL Chef (I have my moments…)
The food front has been not only depressingly flavorless but also downright disgusting. For example, last night…

I wanted to make Cajun Rice Soup, which I’ve made before and enjoyed immensely.

I even felt fancy because I had all four burners going at once to cook my separate ingredients in the best way!

Cajun Rice Chicken Soup skinnyshae recipesFrom the top left corner: pinto beans, which I soaked; chicken breast cut into bits; brown rice boiling in the very back; and finally the soup with the spices and veggies in the big pot.

Yeah. I was gettin’ it done the prof chef way!

Where did that once delicious concoction end up? Garbage disposal.

The rice wouldn’t soften. The beans REFUSED to taste good. The spices in the soup were the only saving grace, but the veggies were undercooked SOMEHOW.


Yeah. It’s been an ordeal.

Tonight? Pizza. I’m not cookin’!

Life in General
Husband and I are preparing for the awesomeness that is when I go back to school… again.

I’ll never be free from the halls and walls of academe, which is good as long as I get a job in academe in the future. (#lifegoals)

Excited for: New books, new students, new research papers, new projects

NOT excited for: Cost of new books, irritating new students, pointless research papers and silly group projects

It’s a win-lose-win-lose situation. I LOVE school and learning and teaching, but, just like a real job, I can really hate it big time! (Eddie Izzard)

School starts August 22. I think a Ladies’ Wine Night needs to happen before that days. Girls?

I know I don’t talk about my relationship much, but I will say this: I love my husband. He’s such a great guy.

Plans for the Weekend
I’m going to build a shelf!

Husband and Father-in-Law leveled our stove, which leans funny and does not cook anything across the entire length of the pan. Yeah.

But now I can’t put the Pam and Olive Oil and salt and pepper on the stove ledge because it’s not flush to the wall.

I need a shelf… Ta-da!

No… it’s not up yet but that’s because I need to use power tools and someone should supervise me using said power tools.

Just imagine this… with a shelf.

I had to go to Lowe’s. I shouldn’t be allowed at Lowe’s.

Thou shalt not COVET! (Unless you’re at Lowe’s!)

Peace y’all.

Yes. I TOTALLY say that.

…no, no I don’t.

How’s your life? Pretty fab. Can’t complain, but somehow I find a way.

House project under way? Do you DIY? Not without supervision. :)