Tips for Travel to Stay Healthy

This is my 20th post all!
It's that time of year when school is coming to an end for the semester and the traveling back home begins.  This Christmas I get the wonderful opportunity to travel to Hawaii and see a few of my friends as well as spend a vacation with my family.

What I remembered was even though this is time off, it is not time off from staying healthy. It can effect your physical and mental health.  Here are a few tips to keep in mind when on the road this holiday season:

• Wash your hands frequently (scrub for at least 30 seconds)
• To help you relax, bring one of your own pillows on the road with you or to your hotel
• Avoid sugar
• Drink water at every new destination you travel to
• If at a hotel - check out the gym (a fun way to stay entertained on those boring nights but also keeps you active)
• Take vitamin C (especially if you are around a lot of people)

I hope you all stay healthy over this break.  I have enjoyed posting about this topic and hope it has benefited you. Stay safe, and happy holidays!!

Signs of Dehydration

The one thing everyone forgets to take enough of everyday is water.  Not drinking enough water can lead to dehydration.  This is caused by water moving out of our cells and out of our bodies more than the amount of water we take in through drinking.  Here are a few signs you may be dehydrated:

• Increased thirst
• Inability to sweat
• Hands start to feel numb
• Headache
• Flushed skin
• Feeling week
• Dizziness

Remember to always drink water before, after, and in between workouts.  I remember when I was in high school I had to go to the hospital because I passed out and they did not know what was wrong with me.  It turned out I was severely dehydrated.  I do not want this to happen to any of you so bring a water bottle with you to class and keep yourself hydrated!

Class Descriptions

In the previous post I mentioned the schedule of when the classes of group exercise is offered.  This post will explain what the description of each class is.

Cardio Kicks

This aerobics style kickboxing class will get your heart rate pumping for the first 25 minutes.  Then the class will get your arms and legs toned with 25 minutes of strength and training.

Core Strength

Twenty five minutes of strengthening, building, and sculpting your abdominal muscles into shape. Get amped up for abs!

Cycling

This 50 minute non-stop cycling class will have you climbing to new heights in your quest to be in the best shape of your life.  You will be coached through medium to high intensity terrains designed to take you to the next level of cardiovascular fitness.  Bring your towels and water bottles.

Cycling-N-Body

This class is a combination class of cycling and full body toning.  The class will get your heart in shape along with toning your body.

Pilates

 A form of exercise which emphasizes the balance development of the body though core strength, flexibility, and awareness in order to support efficient, graceful movements.

Power Yoga

The class will focus on core strength, balance, and strength, while combined with traditional yoga positions.  The class will place a demand on all muscles to boosting circulation and improving muscle tone.

TRX

TRX Suspension Trainer is a total-body fitness program that uses gravity against the individual's own body weight to simultaneously develop strength, balance, flexibility and core stability.  Come and see what you are made of.

Yoga

This mixed level class is for beginning and continuing participants in yoga.  Instruction in the fundamentals of body alignment through basic yoga postures and an introduction to more advance standing, sitting, twisting, forward bending, and back bending postures.

Zumba

This class combines Latin and international music in dance routines featuring aerobic and fitness interval training done to a combination of fast and slow rhythms for a great workout.

Zumba Toning

This class combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness party!

Group Exercise Schedule

The Student Recreation and Wellness Center offers many group exercises.  Below is the schedule of when these free classes are offered:

Monday	Tuesday	Wednesday	Thursday	Friday
Cycling 6:35-7:20 a.m.		Cycling 6:35-7:20 a.m.
	Yoga 12:10-1:00 p.m.		Yoga 12:10-1:00 p.m.
			Step-N-Sculpt 1:10-2:00 p.m.
TRX 4:00-4:50 p.m.	Core 4:00-4:25 p.m.	Core 4:00-4:25 p.m.	Core 4:00-4:25 p.m.	Zumba 4:00-4:50 p.m.
	Zumba Toning 5:10-6:00 p.m.	TRX 4:40-5:30 p.m.
Zumba 5:40-6:30 p.m.		Zumba 5:40-6:30 p.m.	Zumba 6:15-7:05 p.m.
Cardio Kicks 7:00-7:50 p.m.		Cardio Kicks 7:00-7:50 p.m.	TRX 6:30-7:20 p.m.
Cycle-N-Body 8:00-9:15 p.m.	Pilates 7:40-8:30 p.m.		Pilates 7:40-8:30 p.m.

Class limit to 20 participants per class (12 for Cycling/TRX).
Reserve your spot in each class by signing up at the SRWC front desk one hour prior to class.

Podcast

Here is my podcast introducing tips to stay healthy and not get the "Freshman 15."  

Purchasing Equipment

Fun way to work out

Hello All!

As you noticed I didn't post last week because of the break and my internet at my house might as well not exist for living in the boonies. Anyways, I was thinking of a fun way to have a workout since we all have been eating way too much over the break.

I noticed at the rec they have these work out bands hanging on the back wall in the corner by the leg machines.  Here is a picture of what I'm talking about.

These bands can be a great work out if you aren't into the machines as much. Here are some ways they can be used:

• BICEPS: Place band underneath feet and hold ends in each hand. Perform regular bicep curls.  Do 8 slow with both hands, then 16 alternating singles between right right and left. Finish with both arms doing 8 single bicep curls, then 8 counts of pulses with arms halfway.
• TRICEPS: One arm at a time. Hold the band in your right hand first, and let the other end of the band rest on the floor. Step on the end of the band that’s on the floor with the left foot, then step the right foot slightly in front of the left. Raise the right arm up overhead and do 8 slow overhead extensions, then 16 fast. At the end, hold the arm up and squeeze for 8 seconds, then hold it halfway and squeeze for 8 seconds, then do 8 more seconds of pulsing. Repeat with the other arm.
• LEGS: Place band underneath feet and hold ends in each hand, palms facing forward with hands right above shoulders. Squat down & raise up for 8 slow squats, 16 faster squats, and 8 pulses.
• SHOULDERS: Keeping the band underneath feet and still holding the ends in each hand, raise arms up directly to the side for lateral raises. Keep the arms in line with the shoulders.  Do alternating single lifts for 16, then 8 with both arms raising at the same time.
• BACK: With band under the feet again, hold an end in each hand, then cross the arms. Bend over so back is flat, then do a bent over back fly. Starting with 16 singles and finishing with 8 together.

Everyone should take a break from the machines and try out the bands! Hope everyone had a lovely Thanksgiving break!

How to Avoid the Freshman 15: YouTube video

 

 

 

This video I found on YouTube I thought had a lot of great tips for helping you stay in shape while in college.  My favorite part about this video is that she gave a few demonstrations of workouts you can even do from your dorm room!

Wellness Class

Washburn University requires that you take a wellness class as a part of your education.  I enrolled in the class: Kardio Kickboxing.  I really  enjoyed having this class because it allowed me to not only get this credit out of the way, but I had fun while in the class.

Wellness classes are split in two parts: Lab and Lecture. Lab days are the days when you get to workout.  My teacher always had us stretch before the workout and then played music as she wold instruct us on different kardio exercises.  On lecture days you are in a classroom and learn about different health issues.  These days were just as fun as the lab days because I was very intrigued about learning how to stay healthy. 

Everyone is required to have a wellness class and there are many options besides the class I took.  When you go to enroll and still need a wellness class go to the classes under the kineseology tab and take a look at the list of wellness classes Washburn provides you.

I hope you enjoy wellness classes as much as I did :) Happy studying!

Intrumurals at the SRWC

The Student Recreation and Wellness Center offers numerous amounts of intrumurals that can be co-ed, team-based, or individual.

Sign ups for basketball teams are now open.  They have 5 on 5 in both boys and girls leagues as well as co-ed teams.  The rec is also hosting intrumural table tennis next month.  I think this is pretty sweet because this is an individual game that doesn't include having to run up and down and court, and more so on coordination. 

Other intrumurals include:
Volleyball
Flag Football
Soccer
Dodgeball
etc.

The list of all these intrumurals are posted on a board right as you walk in the rec.  I have played in intrumurals with my sorority girls and I love it! When you join a team with people and get a workout while having fun, it makes you want to continue to come back to the rec.  Take the time to check out the different intrumurals offered and perhaps even sign up! What do you have to lose, well besides calories? :)

Washburn's Dinning Services

As you have noticed from before, my blog has talked a lot about exercising and staying healthy.  I have decided to narrow the topic down to ways Washburn students can stay in shape by taking advantage of places like the rec, and expanding more on that idea of what they have to offer as well as before when I mentioned that Washburn also has a path around their campus. Most of my topics will relate to the aspects Washburn has to provide you with your healthy lifestyle.

This week I want to mention around campus the areas of food that are offered and what you should be aware of when visiting these places.

The Memorial Union, connected to the LLC, is a great place to go eat.  Although, you need to be aware of the foods that are offered here.  Some of the options they have here are:
-Fried food
-Salad Bar
-Sandwich Station
-Pasta Bar
-Vending machines (including pop, water, juices)
-Specialty Bar (every day they change this area to something different ex: tacos, chicken, etc.)

*Breakfast lunch and dinner are all provided depending on the hours

There is also the Corner Store at the Union which is like a mini gas station store where you can buy items such as:
-drinks
-box dinners
-snacks

The Mabee Library has a coffee shop where they serve:
-Starbucks coffee
-lemonade
-juices
-pastries
-sandwiches
-salads

Also, each building has a vending machine with drinks provided and a snack machine with candy, etc.

We have to make sure that even though Washburn is providing all these wonderful places to eat, they all have unhealthy items that one cannot consume everyday or else you will be that "Freshman 15" and we don't want that!!

Be aware of what you are eating and try to eat little meals throughout the day more so than big meals of greasy, fatty foods just because they look good.  I hope this has helped you out and you decide you utilize Washburn's resources without overdoing it.

Paths on campus

As you walk around Washburn's campus you see sidewalks everywhere! Many of these lead to buildings, and others are just an extra route to take to enjoy the campus's beauty.

I went on Google Maps and looked up the routes you can ride your bike on the campus. The green lines indicate the paths.

Also, the link will also show the the roads on the outsides of campus: 17th, 21st, Washburn Ave, and McVicar. There is also a sidewalk beside these roads that is a 2.2 distance around campus.  Biking, running, and walking your dog are great ways to enjoy the scenery while maintaining exercise.




View Larger Map

Taking Advantage of the Rec

Last week I mentioned that the Student Recreation and Wellness center offers Zumba classes. This week I am going to talk about the different machines the rec has to offer.

My favorite machine at the rec is the traditional treadmill.  The nice thing about the treadmills here is you can change the setting to as high or low you want and can even make it so you are running on an incline.  I also find myself using the elliptical quite a bit.  The elliptical is like a treadmill but with a place to put each foot in and has bars to keep your arms pumping.  Both are a great way to run without having to go out on the track.

There are also machines that help with legs and arms.  I like this machine called the hip flexer.  You place your legs on the outsides of the bars and push your legs closer together and back out again to feel the insides of your legs working.  An arm machine I have used before is a simple bar that hangs above your head and you select the weight you feel comfortable with and pull down on the bar.  I am not a big muscle builder because of how tiny my arms are, but these machines are simple and easy to use without worrying about pulling a muscle.

The Student Recreation and Wellness Center offers several other machines that I encourage everyone to look into and try out. These were my favorite machines and I hope you get a change to try them out and hopefully see an improvement in your strength and stamina after experiencing them.

Zumba, Zumba!

Are you constantly going to the gym and doing the same work-out routines and finding yourself becoming bored?  Here's a new, fun way to work out - zumba! Zumba is a dance-based workout that can add variety to your workout routine. At the Student Recreation and Wellness Center at Washburn University they offer zumba classes Monday-Friday.  The times vary, so make sure to check the schedule for the particular day you wish to partake in.

I started doing zumba this year and I am already in love with it!  The instructor makes the workout upbeat and constantly moving.  She plays music and choreographs a quick dance that is repetitive for everyone to keep up with.  I danced in high school, but you don't need any sort of dance background to be able to do zumba.  All you need to do is be able to be willing to learn what ways you move your body to the beat and have fun while doing it.  Zumba is a fun way to workout and isn't a "pain" or "dreadful" experience when you think to yourself, "Oh no, it's time to to workout now."  Instead, it will change your attitude to, "I can't wait to workout today!"

Grab your water bottle and come join us in zumba, where you have fun AND BURN CALORIES!

Weight loss tricks

I am always looking for ways to loose weight, so I found this article online that relays information for tips with helping loose weight: USA Today

Here are my top 5 favorite tips to remember when looking to loose weight:

1. Set a realistic weight-loss goal
2. Motivate Yourself
3. Get help from family and friends
4. Pay attention to portions
5. Cut down liquid calories

Growing up I have never been "overweight" but coming to college I have noticed the  pounds could be coming if I don't have those sports to keep me active every day like I did in high school. Don't necessarily count calories, because then you could become anal about food and always worry how fat you are going to get by not always burning off those calories. Instead, focus on exercising more and eating foods such as fruits and vegetables daily.  Starting off with this method will begin your path of a healthier lifestyle.

The major problem most teens are facing is that they are drinking beverages with high calorie content.  A soda every day may not seem like much, but after taking in all that sugar and carbs everyday it will add up fast if eaten at every meal.  I have never been much of a soda drinker and my mom mentioned this has helped me stay in shape more so.  If you remember to always stay hydrated and drink water before meals, it can help you eat less but your body will still be energized without all the extra sugar added.

Take a look at the link I posted with other tips to help maintain weight loss.

Hope you all are staying healthy :)

Act quick when becoming sick!

After a month in to school it's the time of year when we students start to become sick.  We have to make sure we are taking care of our body's immune system. I recently just came down with a sore throat, lost my voice and have a temperature.  Thank goodness I live with 30 girls who are here to take care of me. One thing I found to help a sore throat is to drink warm tea. If you are coming down with a fever (which I also found out I have) take some cool rags and lay them on your forehead. Works every time! The best thing you can do if you are feeling under the weather is to just simply sleep. College kids aren't getting enough sleep as it is, but catching up on sleep makes the body recharge and back to conquering the day.  Always be drinking fluids they help tremendously! I hope none of you have become sick as I have, but if you do, take these tips and get your body back to normal!

The Truth About Carbs

What is a carb???
Carbs are a category of molecules in grains, produce, dairy, and sweets that occur in three forms:

Sugar: Glucose, Fructose, and Lactose. It appears where we least expect it. It tastes good, and the more sugar there is in a food, the more we love to eat it.The average American consumes 43,800 calories from added sugar per year.

Fiber: These help us feel full and can not be digested. To stay healthy, consume about 25 grams a day.

Starches: A white, odorless and tasteless substance found in some foods and used as a thickener or stabilizer.

Tip: Avoid refined carbs, stick to whole grains :)

Managing Stress

Hello everyone! First of all let me say this has been a very stressful week for me. I have had sorority recruitment which has been every day, every night and basically taking over my life. Well, here I am again and this week I thought it would be appropriate to post about how to manage stress.

The number one way I help myself become less stressed in the heat of the moment is to just close my eyes and take deep breaths.  Breathe in, count to 5, and then release.  Another thing I have been doing that has kept my stress under control is to remember to always have a positive attitude.  No matter how many things I have to do, or how hard a class may be, I remember to stay positive.

This year I decided I would keep a planner to help keep myself more organized.  This has helped me tremendously with remembering what homework I have and not worrying about forgetting about an assignment.  Stress can also come from not getting enough sleep so I make sure every night I get at least 8 hours of sleep or else I will become angry and not be pleasant to be around.

If you are just having a bad day and are overwhelmed, a good idea to relieve that stress would be to go for a walk or jog around your neighborhood.  I personally love to end the day with a nice relaxing walk around campus.

-Elizabeth Burgett

Exercising

To stay healthy, the first step is to make sure you are exercising at least three times a week.  At Washburn, the Student Recreation and Wellness Center is available for all students and free admission with a Washburn ID. The hours vary, so here is the link to keep you informed.

The basic things to work on are Cardio, Strength, and Flexibility.
Some ideas for a workout on each:
Cardio - Elliptical, Treadmill, Basketball courts, Stepping Ladder, Jumping jacks, Track
Strength - Triceps, Biceps, Abs
Flexibility - Always stretch after you work out or else your muscles will be tense and could end up becoming pulled.

Spend at least 20 minutes on Cardio and Strength and remember to stretch after each time you workout.

I hope these ideas can help get you get started as you begin to workout.

Introduction to Blog

My name is Elizabeth Burgett and I am creating a blog about staying in shape while at college but can also be used for anyone who is wanting to stay fit and healthy.  I will be uploading work out videos, healthy and tasty foods that are easy to make, as well as facts about your body and how you should be treating it.  By the end of this project I hope you see improvement and continue to live a healthy lifestyle.