How to be a teacher

After reading this article, I decided I needed to get going on being certified to teach in California. All I have to do is... take this exam. One measly exam.

I've already studied for and taken the CBEST exam to become a sub, but I never sent in the application. :/ Yeah, that's me: do all the hard work and not send in the app. Partly, this is because I started a job that wouldn't allow me to sub anyways. So actually, I'm putting that and the fees off till later.

Remember, there are no to dos too small.

• Take CBEST to get sub license
• Submit sub app
  
• Start working in a school district
• Call for LiveScan to add to sub license app
• Print 3 LiveScan forms
  
• Buy study books for CTEL Just $44
• Take CTEL
• Pass CTEL
• Submit app
  
• Take exam for certification in math
• Sign up for classes to get an add-on credential... this will be thought out later

I also took a nap and painted my nails for good measure, but that last thing that took me a few minutes to do made the day an accomplishment. :)

While I'm celebrating my successes today, I'm congratulating myself for 15 minutes of running this morning - that's a little more 1.5 miles for me!

How were you successful today?

My soul mate workout(s)

I'm quite a few days late on this PUSH challenge, but I already know the answer to "my soul mate workout." I'm doing this for fun though.

Indoor or outdoor? Let's be honest: indoor. I've got my pass to the gym!
Group or solo? I like to workout in groups.
Team or individual? But I want to be an individual within the group.
Dance or athletic? More athletic but a little hip hop to free my soul!
Competitive or noncompetitive? I'm rather competitive so I like to compete with the people next to me.
Slow and steady or fast and furious? Honestly, both! I like slow and steady for my muscles and fast and furious when it comes to cardio.
High-impact, low-impact, or non-impact? High-impact
Music or silence? Music in the background, and I'm not big on music.
Very coordinated, somewhat coordinated, or two left feet? Somewhat coordinated. I like big movements.
The sport you enjoy most is: To play, basketball
What were you doing the last time you felt young and alive while exercising? All the time, but Zumba-ing or hip hop dancing.
What types of exercises do you find mundane or torturous? Spin, but I love bicycling on my own. And running, but I'm doing it.
What kind of music inspires you? Hip hop or Latin fusion not like real Latin music that goes too fast and requires lots of detailed movements
In what kind of environment do you find you work the hardest? Group? Solo? Or a team? Group
What types of activities or sports did you most enjoy in your youth? Kickball, like 3 years ago.
Do you work out harder or with greater intensity when in the presence of others? Yes
Is fashion and people watching interesting to you? A little? They're like background music to me.
Do you need an opportunity to clear your mind and be alone? Yes, sometimes, but working out does that in general.
Do you meditate? I like to breathe while lifting.
If you could go back in time and have really mastered a sport or activity, what would that be? Everything I've done... :)
What sport or activity do you enjoy watching on TV? Basketball and MMA

I've experimented with a lot of workouts and found that I enjoy most of them. Here are a few of my favorites:

• Zumba was instrumental to me finding love of group fitness. You never know what you're going to get though so it's important to find your soul mate instructor.
  
• Kickboxing and TurboKick kill me. I sweat everytime, and because it's pre-choreographed, most classes will be the same.
• PiYo mixes Pilates, yoga, and strength
• Circuit training by myself though BodyPump helped me start
  

Ones that didn't work out so well for me:

• Again, as with Zumba, step depends on the instructor. I haven't found that I like it as much.
• Spin is way boring. The atmosphere is dark and I can never figure out if I'm going hard enough. I never know how much tension to use and feel like I'm slacking.

Read more detailed reviews of these and more on my fitness page.

What's your soul mate workout? TurboKick, PiYo, and what I'm trying to do again, Zumba... with the right instructor.

How did you figure it out? Trial and error. Lots of it. I pushed myself to love everything though, including spin, which I went to 2xs/week for a month.

"Google exercises to replace squats."

I discovered that chest presses and flies on a stability ball absorbed some pressure away from my shoulders so when I found these squats in Beat the Gym, I thought they might work. Apparently, it is widely suggested by many to use stability balls, particularly for chest presses.

Today's goal was to find replacements or adjustments for squats. They're the best, but I have trouble feeling it like I used to. Maybe it's my hip. In any case, since the chiropractor is not the picture right now, I decided to look for some help. Here are the results:

Squat with stability ball

(source)

Single-legged squat with stability ball

(source)

For the last two, maybe add weights or a shoulder press.

This is more squat-like than lunge-like.

(source)

Reads:

• 4 Ways to Do a Dumbbell Chest Press
• Chest Training and Shoulder Pain: 3 Quick Tweaks

What exercises do you use to work your bottom half?
What's your favorite way to use a stability ball?

PUSH days 7-9

Day 7

What is success? Happiness. No fear where I am. Being glad to wake up every morning and ready for the world!

How to change my environment? Put all the trash in my car in the trash bag. Make sure everything is in its correct bag. Yes, I have like 3 bags in my car. Toss out anything I don't need - roll of gift wrap??!

Day 8

Research:

• Research CrossFit gyms
• Look up chest exercises
• Google exercises to replace squats
• Research fun runs and 5Ks
• Find out what I can buy with my kickboxing voucher
• What is Tabata interval training?
  

First:

• Write a Tabata interval training
• Call FV for personal training session
• Write chest exercises

During:

• Hike Peters Canyon
• Do a kettle bell workout
• Take a step class
• Try machines at gym
• Add 5 lbs on legs
• Sign up for a fun run and 5K

Later:

• Not sure, but maybe take pictures of self.
• Buy a few new clothes

Day 9

Daily to dos, for Tuesday, January 10th, which will be recorded on my phone.

Don't you love that sleeping in is on this list?

Here's my breakfast: salmon, spinach, broc, a few hint of jalapeno tortilla chips, and chipotle cranberry salsa.

What is your definition of success?
Do you make a to-do list? Is it on paper or on your phone?

PUSH day 6 & 7: I'm an engineer!

PUSH day 6 and 7 involve reverse engineering. It's pretty much the same except that day 6 asks you to work on your PUSH goal and day 7 is about your health & fitness goal.

Day 6

PUSH goal: Save $

• Have the bank auto deposit more from my paycheck into the 3% account.
• Put $1 away for each workout I do.
• Put $1 away for everyday without fro-yo. So far, 8 days! :)
• Only use cash, and only take out $100/week, starting Mondays.
  

Day 7

Goal #5: I participate in 5Ks on holidays.

• Find insoles for running.
• Research places to run.
• Sign up for a fun run.
• Sign up for a 5K.
  

Goal #3: I am a fitness instructor.

• Hike Peters Canyon.
• Do a kettlebell workout.
• Try Tabata interval training.
• Research CrossFit gyms in my area.
• Find out what I can buy with my expired LivingSocial kickboxing voucher. It's good for the original purchase price.
• Take a step class.
• Call FV 24 Hour Fitness for my free personal training session.
• Go through Adams' 24 Hour Fitness and try each machine.
• Research different chest exercises.
• Google workouts to replace squats.
• Lift more in BodyPump. By the end of January, 40 lbs on legs and continue with 10 lbs on arms. Increase arms next month then legs the month after.
  

Sub-goal: I want to lose those extra 20 pounds by July 9th, 2012.

• Calculate how many lbs per month: lose 3.5 lbs per month.
• What's my BMR? ~1400 cals/day not accounting for working out
  
• Calorie deficit to lose 1 lb per week: 3,500 cals or 500 cals/day
• How much am I willing to exercise per day? 1 hour on days with both jobs, 2 hours on days with only one shift

I put these are stickies on my desktop. Check it out:

PUSH Day 4: Not your mama's resolution

oWhenever I think of New Years resolutions, I instantly think "health and fitness" goals. I have health and fitness goals, but I've been working on them for a long long time now (2 years?).

Though I talk about it all the time, I didn't really include it in my list of 10 goals for the week. Why? I already exercise 6+ days each week.

Two of my 10 goals does relate to fitness though: #3 and #5.

• #3: I am a fitness instructor.
• #5: I participate in 5Ks on holidays.

I don't consider this the same as the usual fitness resolution.

Since Chalene is in the fitness biz, of course we have to focus a little on health and fitness. For day 4, I have to write SMART (Smallest, Measurable, Achievable, Rewarding, Time-Sensitive) goals for goals #3 and #5.

I'll address each separately.

Let's tackle goal #5 first since I've gotten a head start on it: I participate in 5Ks on holidays.

I ran the week of Christmas and this week and biked outdoors in between. I've already begun. I started with 2 miles and increased to 3.1 miles/5K. So honestly, I've already run a 5K, but I know I'd love to run it faster and to actually participate in an event.

SMART goal:

• Run 5Ks 2xs each week - that means I'm running this weekend!
  
• Get down to 8:30 min miles
  

Rewards:

• Accomplishing something I've never done
• Cardio
• Time to listen to podcasts
• Time outdoors - come on, I live in sunny So Cal!

Goal #3: I am a fitness instructor.

(source)

SMART goal:

• Try 2 new exercises each week

Kettlebell, I'm coming back for ya. Tabata interval training also sounds interesting. I also need to learn how to use machines. I do have a free personal training session. This may include classes like CrossFit or step, which I haven't taken since I first got back - just couldn't find the right instructor.

Rewards:

• Changing my regimen and getting better results
• Finding workouts that are more effective for my injuries
  
• Challenging myself :)
• Being present in my workout
• Gaining/learning to gain self-confidence at the gym again

What are your ongoing health and fitness goals?

What workout format intrigues you? I'm still afraid of CrossFit. It's a challenge I'd like to take this year.

What is the hardest workout for you? Even before I ran, I knew it wasn't as bad as spin. However, I love to bike outside and even on the indoor bike... just not in the class.

Different day

Today in PUSH (book I'm reading) was to figure out the PUSH goal, the one that will help you do everything else on that list of 10.

Mine was hard, but I think it's saving $. Out of the blue, but it will allow me to go back to school (2 of my goals require that), go out more, and worry less.

I couldn't help but skip ahead to read about workouts and see her recipes. They sound good! I tried one, without the Shakeology chocolate powder because I'm out and had switched to Greenberry. :( Don't switch.

Protein balls a la Chalene Johnson

• 8 tbsp PB2 with enough water to mix
  
• 3 tbsp natural PB
• 1/2 c. Shakeology (I used Tera's Whey chocolate)
• 3 tbsp honey (sounds like a lot so I cut it)
• 1/2 c. oats
  

It needed more water, but I overdid it so it ended up being sticky. Remedy? More protein powder.

I made half the recipe and came out with 6 tbsp-sized balls. I haven't had one yet so review later.

I have an errand to run this morning so I'm postponing my workout for tonight - step and yoga. Step hasn't been part of my regular routine in awhile, but I hope it'll be good/I can keep up.

A little PUSH

After many days of trying to read Spirit Junkie, I gave up. It referenced the Course and was a tad too new-agey for real life (mine, at least).

Instead, I switched over to Chalene Johnson's PUSH: 30 Days to Turbocharged Habits, a Bangin' Body, and the Life You Deserve! That's a mouthful.

(source)

I attempted her 30 Day Challenge, but I found videos too hard to keep up with. I haven't even watched the free videos that came with this book and those were out long before I received my book! I had to log on and spend my time watching whereas in book form, I'm easily able to go at my own pace (even more so). Anyhow, I am literate. :)

10 yearly goals per week (12/29/11)

1. Get a teaching job.
2. Become an RD.
3. Teach fitness classes.
4. Get my blog out there.
5. Bike/run 5Ks.
6. Hang out with friends.
7. Be up on my bills.
8. Save $5000.
9. Consistently look put together.
10. Traveled and hiked parts of California and the Southwest.

Part 2 is rewriting these goals as if they've already happened.

1. I am a high school teacher.
2. I'm in school to become an RD (registered dietitian).
3. I am a fitness instructor.
4. I write a blog.
5. I participate in 5Ks on holidays.
6. I hang out with friends after work.
7. I'm on time with my bills.
8. I saved $5000.
9. I do my hair and makeup everyday.
10. I explored San Diego and San Francisco, and saw the giant Sequoias (General Sherman).

Surprisingly, losing weight didn't make it to my top 10. It must be intrinsic. Working out is part of my life to the point where I don't think about it. I suppose I like to organize it and talk about fitness, but there's no more maybe I should work out. 2 years ago, I went from 0 days of working out to 3 and now I've consistently worked out 5+ days each week for a year and a half!

Okay, I haven't read on, but according to Chalene, I will find that as I write 10 new goals every week, I will find some keep popping up. Those are the important ones.

I haven't read on yet. I actually was ahead of myself and did both my priorities (will share - still working on writing the perfect statement) and my 10 goals last night. However, I created another step for myself: daily goals for today (at least).

I numbered them 1-10 to correspond with my 10 yearly goals.

1. Send in sub application. / Buy a study guide for CA credential exam.
2. Find out which classes to start taking this summer at the community college and see if I can get accelerated courses.
3. Find classes at the community college for the summer.
4. Have a few varying posts. (30 Day Photo Challenge, food, fitness, design) / Comment on 10+ blogs. / Work on inspiration board to send in. / Look into the burpee challenge.
5. Bike 20 minutes. / Run 2 miles.
6. Text friend.
7. Pay T-Mobile and cancel. / Cancel Blockbuster.
8. Get gas with card then take out $50 cash to use. Don't use card. No fro-yo.
9. Get my hair cut. / Apply Gold Bond to cracked heels. / Do eye makeup. :)
10. Go somewhere new. Hike Peters Canyon. / Go for a walk.
    

Each daily goal should help advance me towards my yearly goals.

Another recommended read is Crazy Sexy Diet by Kris Carr. It's not a diet book like Chalene's isn't really a diet book either. Since I've read this one, I feel obligated to go ahead and read Jillian Michaels' Unlimited.