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!