The Beep Test - it doesn't sound that bad but this test will bite your butt off.

This past weekend I attended my second Les Mills training program in the discipline of BodyAttack. Basically, BodyAttack is an hour long group exercise aerobics class with a sports and agility feel set to music that is changed up every 3 months.

In order to successfully complete the first component of training, you must pass a series of fitness tests to prove that you are capable of teaching an entire hour of BodyAttack to Goodlife Fitness members - one of these tests is called the Beep Test.

On the first day of training we did a master class of the latest attack release (one hour) and then had a training session on technique (two hours). After this we did our first fitness test - I know. I felt like saying; "Ummmm, excuse me, but we've just worked out for three hours and now you want to test our endurance, speed, agility, and strenghth?" But I didn't. So the training recruits were split up into two groups. We were all paired up with a partner who we were instructed to cheer on and encourage while they ran from point to point during the Beep Test. I was cheering for Denisa - my group was going to run second.

The first group ran back and forth all together while the scary man on the pre-recorded CD counted up from the number 1. Every time a beep went off, it got faster and faster. When the group got to 50 beeps, everyone watching (including me) was shocked. Where these guys still running? Then the group got to 60 and there were only a few left. When it appeared as though they were literally sprinting from end to end of the gym the group was down to one last girl - AMY. She got to 75 beeps! Everyone was shocked.

Then our group went up - it was really crowded and I felt squished beside all the recruits. I was so nervous that I thought the lactic acid in my legs was going to make me collapse. "I CAN'T DO THIS!!!! 70 BEEPS?!?!?!??!!" My brain screamed at me, but my feet and legs seemed excited about it "yes you can, yes you can, yes you can" - mental. The first beep went and I ran, then it beeped again and I ran. It was pretty strange. I felt like I was in a weird zone where I knew that if I lost focus I would loose the rhythm.

All I really know is that when it beeped, I moved and tried to reach the other side before it beeped again. I just kept going and didn't think about the speed or the pain. In fact, I didn't really know what number of beep I was on. I just kept running.

Then I noticed it wasn't so squishy anymore. I had more room to run after the beeps. Then I noticed I had A LOT more room to run. In fact, it was just me and Derek - the only male taking the training that weekend. But, I just kept going. Then, I heard the number. It was in the high 80's. 80!? OMGosh. Keep going.

Suddenly, there was a ton of screaming and cheering. I looked around and Derek had dropped out. I was the last one running!!! I was somewhere in the 90's but I couldn't hear exactly what number it was because everyone was yelling so loud. My legs were exploding and now my feet and legs were saying "I CAN'T DO THIS YOU PSYCHO!" but my brain was saying "yes you can, yes you can, yes you can" - freakanomics.

Then, the national trainer was running beside me and cheering me on; "COME ON KATE! COME ON!" She was running in front of me and she looked like she was running so easily where as every step was painful for me. It was like one of those dreams you know? At this point, I couldn't hear any beeps at all. I didn't know if I had stopped after 93 or if I was closer to 100. I just kept going until my legs couldn't move anymore. Then, I felt like I gave up, or gave in. One of the two.

97 Beeps.

Everyone was cheering and smiling when I came over to the group. My group was all patting me on the back and my partner Denisa looked really excited. I reveled in the happiness for a few moments and then heard the trainer say; 'Great Job Kate! To be an elite BodyAttack instructor, the number to beat is 80! Okay, everyone. Take five, we're going to do the next three fitness tests."

?*!#&?*#@?&$?!*@#!$???#%*#)$%*@#$!@#?$@*#%$*!?

Release me...

It's been a really really fun two weeks at the Gym. I've been releasing the latest and greatest BodyStep release (81) to various classes around Calgary with some of the most inspiring and incredible fitness instructors around!

The first release was with Tania (my idol), at McKenzie Towne Goodlife, the second was with Jen at Canyon Meadows and the third was with Shilo at Deerfoot Meadows. All three were super fun and I'm excited to do a fourth the Wednesday back at Deerfoot Meadows at 6:30. COME ON OUT for a great class, awesome music and tons of fun moves.

Here are some pics:

Got It!!!

FINALLY!

Holy cow - that took way too long in my opinion. 4-6 weeks for a return assessment? Try 7 weeks. Clearly, they need to change those estimations for the neurotic girls like me. The assessment of my one hour video took more than one assessor to watch and review; however, regardless of the time it did take - I PASSED!!! I am officially, and legally allowed to teach BodyStep on my own with classes of my own. I've been put on the Fall Schedule at Goodlife Fitness starting Sept 12th on Wednesday nights at Deerfoot Meadows and on Sunday Mornings at Canyon Meadows! Subbing step classes has been more fun than I could have imagined and I can't wait to get my own groups. Gonna kill it!

In November, I'm taking the next step and training for another program called BodyAttack! It's basically aerobics with running, core conditioning, upper body strength and fabulous music. Bring on the sweat! So excited!!!

ONE OF MY HUBBY'S COMPANIES IN THE CALGARY HEARLD!!!

Recycling the dream

BY TRENT EDWARDS, CALGARY HERALD AUGUST 13, 2010 BE THE FIRST TO POST A COMMENT

• STORY
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BluPlanet Recycling owners (from left to right) Devin Goss, Scott Rand and Nathan Weiland.

Photograph by: Stuart Gradon, Calgary Herald

Ever fantasized about starting your own company? Of course, as the boss you'd give yourself time off to pursue your passions. And, since this is your dream, your business would help the planet and a few of your favourite causes.

Devin Goss, Scott Rand and Nathan Weiland are living that dream. The trio own BluPlanet Recycling, a company that sets up and administers weekly recycling collection programs for condominium buildings in Calgary (403-835-2557; bluplanetrecycling. ca).

In business for just over a year, they've earned contracts to collect recyclables from 4,000 condominium unit owners in the city, and pick up about 25 tonnes of materials every month.

"It's going to allow me to live my dream lifestyle, while at the same time working at a business that benefits the community," Goss says. "I love to travel."

While there are at least half a dozen companies in the city that offer weekly recycling collection for condo owners, BluPlanet is one of just two that pick up unsorted recyclables. Making the recycling chore easier for the condo owner, this "co-mingled" recycling has allowed BluPlanet's clients to divert up to 60 per cent of their building's solid waste from the landfill.

At a monthly cost of $4 to $5.50 per condo unit, BluPlanet charges the highest fee in town. But Goss points out that the company's no-sort recycling collection model has been so successful that some clients have been able to reduce their solid waste contractor's collection fees by almost as much as the cost of BluPlanet's fee.

This niche, along with a high level of customer service, is what convinced Goss and Rand they could abandon their successful careers and set their own life agendas. Rand was president of the condo-owners' board at Xolo Condominium in Mission, and knew what his fellow condo owners were looking for in a recycling company.

Still, the men did their homework before making the jump.

"We researched for four months before deciding we could do it," Rand says.

Rand, a rower in the 2008 Paralympic Games, left a design-engineering career in the oil and gas industry. Goss left his job after eight years in the financial services industry. Weiland, who joined BluPlanet as a partner in January, splits his time between managing the RNS Kitchen & Bath company he owns with his family and BluPlanet.

All three of the company's owners are keen to help others reduce their impact on the planet. While many of their competitors only recycle a few kinds of the most valuable recyclable materials, such as refundable bottles, Blu-Planet recycles the same materials the City of Calgary does for single-residence homes through its blue-cart recycling program.

The trio is excited about their company's potential role in helping the City of Calgary achieve its goal of diverting 80 per cent of solid waste from municipal landfi lls by 2020.

Goss says Calgary will need the multi-family residential market -- nearly 150,000 residences in the city -- to buy into recycling in a big way to reach this ambitious goal.

"We divert a higher percentage of solid waste than any other Calgary recycling company," Goss says.

At the end of each financial year, BluPlanet buys carbon credits from businesses such as tree-planting companies to offset any negative environmental impact caused by company operations.

Philanthropy is another focus. The company donates all its profits from beverage container refunds to organizations such as the Calgary Women's Emergency Shelter and the Make-A-Wish Foundation, an average of $1,000 a month to date. But once the company reaches its planned expansion goal of servicing 10,000 condo units, Rand says BluPlanet's beverage container refund profits will be funnelling at least $5,000 a month to local women's support groups and Paralympic charities.

"Supporting our local community is one of the main goals of the company," Rand says. "And women have been really supportive of our business. They're usually the ones that call us."

Apart from the altruistic side of the business, the BluPlanet partners thrive on the freedom they have chosen by deciding to share the reins of a small company. In early September, Goss begins an eight-month vacation with his wife Andrea Tambay to travel through Southeast Asia.

"Nobody's there to say no," he says with a laugh.

Read more:http://www.calgaryherald.com/technology/Recycling+dream/3392706/story.html#ixzz0wWgDMtTf

What's the saying? A watched kettle never boils?

THIS IS KILLING ME!!!

I thought I had what it takes to be a patient adult, but I'm as bad as a two year old! Every single morning at 10:01 am, I find myself jogging over to our mailbox eager to open up that little silver door in hopes of finding my BodyStep assessment sitting in there waiting to be read.

I swear, the poor mail lady can't fully do her job because I'm hovering over her secretly shouting in my head "Come on come, faster lady FASTER! Fill the boxes woman!!!" But alas, flyers, visa applications, and cell phone bills seem to be the only paperwork that ever gets left for me.

ARGH!!!!

I received a confirmation email a few weeks back stating that the big wigs in Toronto had obtained the copy of my BodyStep video for assessment and that it would take 4-6 weeks to be returned to me. Okay, can I just quickly explain that the video is literally one hour long. It would honestly take one or two hours to make a decision and then send it right back. sigh. I'm driving myself bonkers with this...

The assessment will come back as either a fail, a resubmit (where they want to make sure that you will be able to improve on certain components of either the choreography, cueing, coaching, etc) or as a pass. If I DO get a pass, I'll finally be certified and will be able to teach my own class at one of the Goodlife Fitness Gym's around Calgary or anywhere in North America for that matter. I really REALLY hope I get it.

Summer 2010

Wedding #2

Kenzie girls!!!

HANDSOME!

The beautiful bride and her husband to be!!! Melissa and Trevor

The guidebook said 6 hrs - WRONG!!! More like 6 hrs there and another 6 hrs back!!!

At the tippity top

A few other summer pics

Yeah, we climbed the one next to this guy and it was TALLER!!!!

the view about 1/4 of the way up.

My 30th birthday dessert - ICE CREAM!!!

30th birthday at Deer Lodge in Lake Louise

oh Summer, how I love you

Even though I'm off of school for two full months, my 'break' as one might call it has been jam packed with goodness.  It's ALREADY July 21st - hard to believe after everything that we've stuffed into three weeks.  Nate and I have been to the cabin and back, next was Vancouver and back - all by car I might add, we've attended two weddings, we celebrated my 30th birthday, we celebrated our 3rd year wedding anniversary, we climbed a mountain (literally), we landscaped part of our front yard and I finally submitted my BodyStep video to headquarters in Toronto after taping it FIVE TIMES!!! 

 (Still wasn't happy with the final video but "Que Sera Sera")

Yowza.  However, even though it's been busy, we're loving the sun, the friends and of course the good times.  Life is so fantastic.  Here are a few pics of summer 2010 thus far:

Scott get's hoisted up in the air as one of the Jewish traditions

Wedding #1

Scott and Yael's beautiful wedding at Emerald Lodge

Dad's birthday

(chillin with my bro)

The curveball

As I was riding in the back seat of a Calgary Police officer's car last Sunday morning, I encouraged myself to do a bit of self reflection.  First, I thought how life can throw you some strange curveballs and then I thought about how quickly something as simple as your daily plan can change - completely out of your control.  But then I questioned myself; 'How in the world had I got to this exact point in my life journey?  How was a stern policeman stealing quick glances my way in the rearview mirror, my nerves on edge, my husband calmly sitting at our kitchen table eating his breakfast without a clue that a cop car was about to pull up to the house with his wife in the back seat all?  How?  Well, the 'how' of the story all starts out a few months back when I began to take group exercise classes at the Goodlife Fitness Club.  

After BodyStep class one day, I was approached by the instructor who strong recommended that I take the training component so that eventually I would be able to teach it.  I was thrilled and didn't want to miss out on such a fabulous opportunity.  I signed up right away, counting down the days for the session.  I was super pumped and was determined to do my best. 

The first day of training we were told that we would each be given a 'track' from the new BodyStep release.  We had to learn the choreo, start to script our cueing and coaching lines and then present it to everyone else the following day.  I was beyond nervous Saturday night and Sunday morning so I made sure to wake up early Sunday morning (we were told that we wouldn't be let in if we were late), so I grabbed a bite to eat and jumped in my car to get to the NW Westwinds Goodlife fitness location way across the city.  

Driving down Deerfoot, my 'track' music was blasting at full volume out of my speakers.  I'm going over my choreo in my head, and yelling out cues to my imaginary class.  All of a sudden I hear a part of the music that sounds totally off.  I stop yelling and try to listen carefully to the unfamiliar sound.  It's like a weird flapping noise - this isn't right.  I went to turn down the music when I notice smoke coming out of the back end of my SUV.   I new instantly...I have a flat tire... awesome.  I quickly look at the time: 7:20.  I have to be there by 8:00 and it takes a half hour to get to Westwinds from my house.

Being the determined young woman that I am, I immediately thought; 'I can make it, I can make it'.  So I kept driving.  I went for another 15 seconds when all of a sudden I hear a mini explosion coming from the back of the car.  Okay.  The tire just erupted.  My first thought was;  'So how far can you go on the rim of your car?'  Well, that didn't last.  A moment later, I knew I had to pull over because there was smoke coming from the back of the car.  So I pulled over, my plan was to call Nate and he would come pick me up.  Well one of those curveballs that I was talking about earlier was coming right my way.

I pulled out my cell phone and dialed Nate's number.  I'm waiting and waiting for what seemed like hours for him to pick up when all of a sudden I realized there is a ringing cell phone sound coming out of my gym bag that's sitting right beside me!!!   I looked at my cell phone in my hand, and ended the call.  Immediately, I dialed Nate's number again.  I thought I was dreaming.  There's no way I could have both MY cell phone and HIS together...here...in this car in my gym bag.  But alas, again, after calling his number, my gym bag continues to ring.  I dig through the well prepared snacks and extra pair of socks I have in there and sure enough find Nate's cell phone shining and ringing up at me from the bottom of my bag.  NOOOOOO!!!  Okay, okay.  No way to get a hold of my husband because we don't have a land line.  I start to panic.  7:30, all alone on Deerfoot on a Sunday morning.  Fan-effing-tastic.   

What do I do?  Do I run home?  That would take HOURS!  Do I sit there and wait for a random car to drive by?  Possibly some early church goers?  What time does church start anyway?  Is there a church around here?  PANIC!!!!  Okay Kate.  Remain calm.  Then out of the corner of my eye, I see the car.  The only other car on all of Deerfoot.  It was a sign.  I had to get his attention.  I jump out of my car and start running after him - arms flailing and everything.  He pulls over and I run up to his passenger side window.  

Kate: 'Hi!' (out of breath)  'Can you drive me to my BodyStep training?'  

Policeman: (neutral facial expression)

Kate: 'I just got a flat tire and I have to go to a Fitness session at Goodlife Fitness and I'm already running late do you know what time it is my husband's cell phone is in my gym bag which I only just found after turning down the music to my track cause I was practicing the choreography which I have to teach to the rest of the group today...can you take me there?

Policeman: (neutral facial expression) Get in the backseat.  Where do you live?

Kate: ' I just live in McKenzie Towne'

Policeman: (searching computer)  I can take you there.

Kate: 'Oh MY GOSH!!!  THANK YOU THANK YOU THANK You so much (5 minutes later) thank you thank you thank you.  Can I give you a hug?  

Policeman:  That's ok.

And so by this time, it's 8:00 a.m. and I'm back at the house.  I'm dead and I know it.  Nate has no idea what's just gone on.  I figure I'll tell him on the way.  

I made it to training in time to do 30 extra push-ups more than everyone else; but the trainer was understanding enough to allow me back into class.  I ended up passing the course (YAY!) and have since been 'shadowing' with instructors all over Calgary.  Once I submit my video, I'll be assessed by a fitness pro board (so serious) and hopefully have a summer job at Goodlife.  You know what though?  Life IS good regardless of flat tires and unforeseen circumstances.  I'm loving mine and will be ready to laugh at the next curveball cause it all works out in the end.

Jenny's 30th!!!

Singapore Sams - 4:00a.m - Jenny's 30th -B.F.F's feed ice to one another...classic Jenny and Kates

Yup - it most definitely got the better of me...

Eating delicious carrot crap on our weekend trip to Banff

It's amazing I havn't had a heart attack yet.

Being married to this man has been one of the most freeing, wonderful, exciting and loving things I have ever experienced - but I ain't gonna lie.  He DOES make me nervous sometimes...

Nate building our garage out back.

MARCH MADNESS

Wow!  They grow up so quickly!  As the weather begins to get warmer and the days start to get longer, (hallelujah) our little kitty Milo demonstrates that time doesn't stop for anyone.  He's getting bigger and bigger and bigger everyday.  With his physical size getting larger and his piggish eating habits get nastier, his confidence also gets stronger.

Milo loves his little Donkey Kong toy now.  He grabs that poor stuffed toy with his two front paws, lays on his back, puts donkey kong's head in his mouth and with his hind legs repeatedly kicks the living daylights out of the tiny donkey.  Oh well, he's stuffed and inanimate so it's all good.

Work has been out of control busy.  Our gr. 11 PVA students participated in Kiwanis Music Festival with four different pieces - two of which were student directed scenes and the other two were musical theatre pieces directed and choreographed by yours truly.  We have a really talented and determined assistant principal at our school who fully supported the notion to compete in the festival; however, having only ever done numerous Dance competitions in my lifetime, I had no clue what to expect or aim for.  Our AP and my other two colleages were extremely gracious in their help and direction and assisted in leading the students to two Gold placements and two Superior placements within their classes.  I was so proud of them.

no longer afraid of Donkey Kong

A man after my own heart

Dislike of Donkey Kong

So, I bought a few little toys for Milo (who really is turning out to be great practice for Nate and I and our future offspring), and he absolutely loves all the balls, mice and fuzzy toys from Petcetera.  However, he absolutely hates this one stuffed toy.

We nicknamed the toy 'Donkey Kong' because he's a tiny little gorilla on the end of a stretchy string, and the toy has a tiny little bell on the end of it; but for some reason, Milo hates him.  He actually runs in the opposite direction when he sees him.  But to Nate and I, Kong is cute -we can't figure it out.  Strange... have a look.

more Milo!

Trying to stay very still and quiet for the little guy.

my fave men - Milo and Mr.W

then we went along, got a little kitty and called him:

DR. MILO BUTTS

Dr. Butts is a character from the Shakespearean play King Henry VIII - the drama major in me couldn't resist.  The name Milo comes from a really cool old fat white dude that we met in the Bahamas.  He sold bananas and mangos on the side of the road on the island of Great Guana Cay.  Nate and I agreed that should we ever get a male kitty, we would name him after Milo.  

Our little guy was found on the fabulous website KIJIJI after many days and nights of searching.  We think he's a bit of a mix of ragdoll/ragamuffin and tabby mixed in there.  He's 8 weeks old and just teeny tiny.  I've almost stepped on him a few times and it's funny, he smells like fresh linen, cotton and dust combined.  I have always been a cat lover, in fact my first love Kassy is still alive and well at my parents place.  We didn't take her because she's treated like a princess with an extremely skitish personality and unfortunately, she never did love Nate.  However; secretly I know it would break my Dad's heart if he didn't have Kassy around their house.  

But back to Dr. BUTTS!  How can you resist a face like this one?  I mean - we knew we wanted a little sweetheart, but seriously, I didn't know they come in teddy bear.  He's the cuddliest little animal that I've ever come across.  So far, we've discovered that his likes include:  Burts Bees Lipbalm off of my lips, water from the bottom of granola cereal bowl and long naps on Nate's warm cozy lap.  His dislikes include: the air vents in the floor - he's scared of the air that comes out of them and being left alone for longer than three minutes.