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Campus Recreation > Fitness & Wellness > Wellness > Tips of the Week

Tips of the Week

By Lauren Duffy (B.S. Communication & Journalism '14)

Introduction

The facts are plain and simple... If you ask any doctor, kinesiology student, nutrition professor, group fitness instructor, wellness center worker, or personal trainer, they’ll all tell you the same thing: the key to being fit and healthy is eating right and exercising. The infomercials we see on television love to tell us that we can become the health and fitness guru that we want to be in a matter of days or weeks just by taking a pill or buying their exercise machine. Iin reality, it’s all a scam. Being a healthy, fit, active and happy individual is a lifetime commitment, not a goal that can be reached in a short period of time. 

Here at UMass Campus Recreation, we are committed to promoting a healthy and active lifestyle both during one’s time at the University and beyond. Our recreational facility is beautiful and comfortable, and it is the perfect place to explore the different dimensions of healthy living. 

To live this healthful life, you must understand the dos and don'ts. To execute your workout in the best way possible, you must be knowledgeable about the different exercises you can do and different equipment you can use. To eat right, you must understand what eating healthy really means. So here to help you is the UMass Campus Recreation staff with different weekly tips and ideas that can assist you in living the healthiest lifestyle possible.

3/20: Six new Fitness Tips!

1. Workout body parts in pairs. For instance, when working out biceps, be sure to pair them up with triceps. Some other examples are chest and back and quadriceps with hamstrings. This way, you can circuit train and slash your gym time in half.
2. If pushups hurt your wrists, then grab a pair of hex dumbbells and place them on the floor horizontally. Grasp the dumbbells handles and keep your wrist straight as you perform the exercise.
3. It takes 250,000 crunches to burn a pound of fat, according to researchers at the University of Virginia. Working the muscles beneath your gut will not give you a six pack. Your best strategy is to work all of the muscles of your body. The more muscles you work, the more calories you burn.
4. Wrap a hand towel around the weights-this will increase the diameter of the grips, therefore increasing your grip strength.
5. Positive self-talk during exercise reinforces your confidence and boosts your energy so you won’t quit when you are tired or challenged. Try repeating phrases such as “I feel good” or “I’m strong” when you run or lift weights.
6. Dynamic Stretches, or calisthenics, enhance the communication between your mind and muscles, allowing you to achieve optimal performance in the gym. What to do: stretch for about ten minutes before your workout. It will help you burn fat faster!

3/20: Four new Wellness Tips!

1. Glucose fuels the muscle, protein rebuilds it. This means you should be eating carbohydrates before a workout and protein after.
2. How to calculate your protein needs per day: Take your body weight and divide it by 2.2 (This gives you body weight in kg) and times it by .8 to get protein needs. If you are an endurance athlete, you should be getting 1.2-1.4 grams/kg. Strength athlete should be consuming 1.6-1.7 grams/kg.
3.  Polyunsaturated fats decrease LDL (bad) cholesterol and HDL (good) cholesterol. Monounsaturated fats decrease serum total cholesterol and LDL levels and INCREASES HDL cholesterol levels. This is why Monounsaturated fat is better that polyunsaturated fats, although both are better than saturated and trans fats.
4. All animal foods contain complete proteins. Plant based foods contain incomplete proteins, which are proteins that lack one or more amino acids. If you are a vegetarian, make sure you utilize protein complementation. This means you must complement certain plant food with others to attain a balance of amino acids. For example, eat rice with beans, peanut butter with whole wheat bread, rice and lentils, and pasta with beans.

3/14: Burpees

Burpees are an excellent exercise for those looking to work the entire body. Doing a series of burpees combines leg work, arm work, core work, cardiovascular work and much more, and it is a great way to burn fat and calories.

To begin, get into a proper squat position (see previous tip). Place your hands on the floor, and in one fluid motion kick your legs backwards so you are in a high plank position (see previous tip). Then, bring your legs back in and do a powerful jump as high as you can. When landing the jump, land in your squat position so you can repeat the exercise. If you want to make these extra challenging, when you get into the high plank position, do a pushup, and then continue the exercise.

With exercises like these, it’s sometimes fun to try to set a goal for yourself. Set a goal of a number of burpees you want to do and/or an amount of time you want to do them for. Working towards a goal can make doing strenuous workouts much more rewarding! 

3/13: Push-Ups

One of the best ways to exercise your body is by doing push-ups. Push-ups work your entire upper body as well as your core. But, while they are a great simple exercise, it is extremely important to execute them properly to maximize results and minimize the potential for injury.

How to: Get into your plank position (see previous tip) with your hands shoulder-width apart, arms straight up, toes on the ground, and body in a straight line. Slowly lower yourself down by bending your elbows and lower as far as you can, then push yourself back up into your starting position. Be sure to keep your body in that straight line.

If you’re new to the exercise, it may take a while to be able to do several of these in a row. Ultimately, you want to work towards being able to touch your chest to the ground when lowering, and then return to a perfect high plank.  Do push-ups to build upper body strength and core strength! They can be discouraging at first, but stick with them for powerful results! 

3/8: Mood Food

In a bad mood? Feeling grumpy, tired, agitated, or nervous? There may be a quick-fix to your mood in that you can find in the food you eat. Studies have shown that certain foods can work with your hormones, blood flow, and vitamins to help you get into a better mood and help you take on your day with your head held high.

So if you’re feeling....

“Stressed: Eat Chocolate
Sluggish: Eat a Spinach Salad
Cranky: Eat an Apple with Peanut Butter
Anxious: Eat a Salmon Burger
Angry: Sip Green Tea
Sad: Eat Whole-Grain Cereal with Lowfat Milk
PMS: Eat an Egg-Salad Sandwich”

Check out this article for further explanations of how these foods work with your body to fix your mood. http://www.womansday.com/health-fitness/stress-management/7-foods-that-boost-every-type-of-bad-mood-110419

Keep in mind that eating your feelings away is certainly never the answer to your problems, but if you’re in a mood that you can’t seem to kick and you can’t find time to get to the gym to work off your negative energy, try to incorporate one of these 7 foods into your next healthy snack or meal. Success rates of these mood foods change from person to person, but they’re definitely worth a shot!

3/6: Planks

If you’re trying to strengthen your back muscles, shoulders and abs, doing plank exercises are an excellent way to do so. This exercise can be done in different variations and for different periods of time to get the best results.

Forearm planks: Begin by laying flat on the floor on your stomach and push yourself up on to your forearms so that you’re holding yourself up with your toes and forearms. Hold this position for 30 seconds - 1 minute and repeat as many times as you can. You can also move your feet out and in as you hold this position, or lift one leg or arm at a time for different variations. 

High planks: Again, begin on your stomach on the floor, but this time push yourself up on to your hands. This time you’ll be holding yourself up with your feet and your hands. Hold this position for 30 seconds - 1 minute and repeat as many times as you can. You can lift one arm at a time, one leg at a time, or even pull your knee in towards your chest or your elbows for variations.

When planking, be sure to stack your arms. This means that when you’re in a forearm plank your shoulders should be directly over your elbows and in a high plank your shoulders should be over your wrists. Also, make sure that you create a straight line with your body from your legs through your back and try not to have your rear-end too high or too low. 

Planks are a wonderful way to sculpt and tone the body and build strength and endurance. Do planks several times a week for the best results! 

3/2: “7-7-7” or “21’s” Bicep Workout

If you’re looking to give your arms a great bicep-blasting workout and you’re tired of doing countless plain-old bicep curls, try this “7-7-7” or “21’s” workout!

Beginning at a low range of motion, hold your free weights with your palms facing away from you and have your arms straight down, curl your arms up until your forearms are parallel to the ground, then lower your arms. Repeat this 7 times.

Then bring your arms up so that your forearms are parallel to the ground again, but this time curl your arms up so that the weights are at your shoulders and your elbows are pointing down. Repeat this 7 times.

Finally, bring your arms back to their downward position (where you started the 7s from) and curl your arms all the way up to your shoulders for 7 repetitions at the full range of motion. All three motions done 7 times will give you a total of 21 lifts.

3/1: Calcium on a College Budget

Struggling to get a good amount of calcium each day? It is common for college students to overlook the importance of taking in calcium for bone strengthening, preventing blood clots, and enforcing normal nerve conduction. But how can you make sure that you get a good amount of calcium each day? If you don’t like dairy products or perhaps you just don’t eat them as much as you should, the best way to maintain a beneficial calcium intake is to take a calcium supplement.

However, on a strict college budget, sometimes calcium supplements can be way too expensive for the average student (some cost $20-$30 per bottle). So next time you are looking for a calcium supplement that is in your price range, grab a bottle of Tums! The one active ingredient in Tums, or any generic brand, is Calcium Carbonate, which is exactly what you will find in any expensive calcium supplement. The only difference is: Tums cost $7 as opposed to $20-$30! Be sure to check the recommended dose on the Tums bottle to make sure that you take the right amount of tablets for the healthiest amount of calcium.

With this clever little substitute, you’ll be able to save your money and save your body from the negative effects of low calcium like osteoporosis later in life.

10/23: Keep Serving Dishes off the Table & Lose Weight

By Stephanie Hill (B.S. Public Health '14)

Eating less can be as simple as not putting the serving dishes on the table. A new study from Cornell University called “Serve Here: Eat There” looked at the eating habits of 78 adults.

Brian Wansink, the director of the Cornell Food & Brand Lab, said “We looked at whether serving foods from the kitchen counter, instead of at the table, would reduce the number of times a person refilled his or her plate."  The research showed that when serving dishes were kept out of sight and not on the table, women eat 20% fewer calories and men eat 29% fewer calories.

The researchers also pointed out that this strategy can work to increase the number of healthy foods your family can eat, such as vegetables and fruits, by keeping these out in the open and easily accessible.

http://www.fitnesscontrarian.com/serving-dishes-off-the-table-lose-weight/

10/11: Ten Reasons to Drink Water

Tired? Hungry? No energy? Grumpy? You may just be thirsty. 

Water has an incredible amount of benefits for the human body, and it can help fuel your mind and body throughout the day. If you’re not a big water-drinker, you may want to consider a change! You’ll feel better, look better, and perform your day-to-day tasks better if you’re hydrated. Not convinced? Here are 10 reasons why drinking water is so beneficial:

Keeping your own reusable water bottle with you at all times can be a constant reminder to keep hydrating. *Please remember that all water bottles used at Campus Recreation must be see-through and plastic. 

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10/11: Crunches

If you’re looking to strengthen your core and tighten your abdominals, doing crunches regularly can help you achieve your goal. But, if you’re executing your crunches improperly, you may find that crunches are ineffective and painful on your neck or back. It is crucial when crunching to use proper form and technique:

Crunches are extremely effective if done properly, but they can be even more effective with variations. You can bend your knees and place your feet flat on the ground, put your legs flat out in front of you, or raise one or both of your legs straight up forming an “L” shape with your body. 

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9/25: Squats and Lunges

If you want to complete a thorough and safe workout, you must know how to perform your exercises correctly. Doing any kind of physical exercise with improper form can cause a serious injury, so it is crucial to understand your workout. 

If you’re looking to tone up your legs, doing squats and lunges are great ways to do so.

When executing a proper squat, good technique is key. Stand with your feet shoulder-width apart with your toes pointing forward. Then, bend your knees and lower yourself as if you are sitting into a chair. Do not let your knees go past your toes. Stop lowering yourself once your thighs are parallel to the ground, then stand up and repeat.

When lunging, stand with your feet together, then step one foot forward and bend your knees to lower yourself to the ground. Make sure you do not allow your front knee to go past your toe, as this could cause injury to your knee. Before your lower knee touches the ground, step your front foot backwards to a standing position and repeat, this time stepping forward with the other foot. Try to keep your front knee at a 90 degree angle when lowering. You can do this without weights, or you can hold a weight in each hand as you lunge for more of a challenge. 

For both exercises, be sure that you keep your back straight and your knees over your ankles (but no further). Your workout should give you a good exercise burn, but should not be painful. Be sure to stop pushing yourself if something begins hurting. Repeat these motions as many times as you want, and be sure to stretch when you are done. 

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9/25: Eat Clean Fruits and Vegetables

To keep your diet as nutritious and rewarding for your body as possible, it is extremely important to eat clean fruits and vegetables. Eating clean means consuming organic foods while avoiding foods that are highly processed in order to maximize the nutritional benefits and avoid consuming unhealthy toxins. 

Fruits and vegetables that are not organic are often sprayed with pesticides or insecticides to kill the pests. These pesticides take away a great deal of the food’s nutritional value. Many pesticides are also known as neurotoxins that can be damaging to the nerves and brain cells. These toxins are not only put on the food that we buy and eat, but if the seeds that grow these fruits and vegetables are modified genetically, they can actually produce their own pesticides -- meaning the pesticides are inside of the food, too. 

When organic fruits and vegetables are grown and sold, the use of these damaging toxins is avoided. None of their seeds are genetically modified and nothing is sprayed onto the food to kill bugs. As a result, organic food is higher in vitamin C, calcium, iron, antioxidants, magnesium, and chromium. And, frankly, they taste better than non-clean fruits and vegetables. 

So the secret to keeping your diet as healthy and clean as possible? Eat organic! Your body will thank you. You can find these foods at local farm stands and at stores such as Trader Joe’s and Whole Foods. 

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9/18: Change Up Your Routine

If you exercise regularly, it is important to remember to change up your workout routines. The best way to see a result when working out is to keep your body guessing by introducing new exercises. If you lift the same weight for the same number of sets and reps each day, or you run the same distance on the same treadmill on a daily basis, you may notice that your body gets conditioned and used to that exercise, so no progress is made. That’s when you know it’s time for a change.

How can you keep your routines different and interesting? 

If you constantly attend the same group fitness class, try something new that is out of your comfort zone. For example, if you take kickboxing a lot, try out yoga! If you lift weights when you’re at the Recreation Center, either switch up your lifting routine with new weights and equipment, or maybe try jumping on a cardio machine for a while.
With so much equipment and so many opportunities here at UMass Campus Recreation, the options are endless! Sometimes even the smallest change in your exercise routine can give you results, so give it a try if you’re feeling stuck. 

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9/18: Food Substitutions

Many foods that we commonly eat can be extremely high in fats and calories. Sometimes it’s easy to overlook how quickly these fats and calories add up when we’re making a meal, so it’s important to know where you can cut out some of the unhealthy parts and replace them with nutritious foods! 

For example, when making a sandwich, it’s common to add different condiments for flavor. One popular condiment is mayonnaise, which has a lot of fat and is high in calories. To avoid some of the unhealthy substances, try substituting mayo with avocado! You can spread the soft avocado just like mayo, and it’s extremely flavorful but much healthier than mayonnaise.

Also, when you’re cooking out this summer, it’s common to want to grill up some burgers. However, regular burgers from cows are loaded with fat. Instead of group beef, try using the meat from a bison or buffalo for a healthy substitute. Buffalo meat tastes exactly the same as a regular burger but it has less than half of the fat and calories. Next time you’re craving a burger, try this little substitution! 

Finally, plain Greek yogurt is a great substitute for sour cream! Sour cream is very fatty and does not have great nutritional value, but Greek yogurt has good nutrients and lots of protein. It’s a great add-on to your favorite healthy dishes! 

What healthy substitutions can you find?

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9/11: Stretch!

Before and after working out, it is extremely important to stretch your muscles to prevent muscle soreness and potential injury. Before you begin working out or after you warm up your body, do a quick and light stretch of your muscles. You should incorporate a deeper and more thorough body stretch into your post-workout routine. 

Stretching in general can help you improve your posture, circulation, coordination, flexibility, and joint range of motion. Stretching can also help relieve stress. While stretching, try to hold each stretch position for about 30 seconds to lengthen your muscle tissue. Remember to relax and breathe while stretching, and be sure to stretch both sides evenly. 

If you’re looking for different stretch exercises and positions to hold, it’s a great idea to head to one of our yoga classes at the Recreation Center, or head to our wellness center and ask a nutrition advisor for advice. 

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