Tag Archives: campus

A Workout Fit for a Dorm Room

11 Jan

I’m usually disciplined when it comes to early morning workouts; there’s rarely a time when I skip because I’m being lazy. Other than listening to my body or taking a rest day, morning workouts are a routine-thing. There’s only one circumstance when I make all the excuses in the world not to go to the gym..rain.

The sound of rain hitting the pavement, the sloshing-around from cars’ tires, and the mere thought of walking in it gives me the chills. Over dramatic? Probably. Hey, that’s me. But instead of foregoing my workout all together, I turned my frown upside-down and decided to do my planned workout right in my room!

I live on campus at Oakland, in one of the apartments, so I have my own room and a pretty legit space.

Small space gym

While pinning last night, I came across a workout from You+Me=Fit that combined my two fave things, strength and cardio! I adapted it to fit the space I was working with and here’s what it looked like:

PicMonkey CollageIf you live in an actual dorm room, switch the stair running for sprints down the hallway (you’re prob. the only crazy up!) or high knees if your building doesn’t have stairs. Good thing my roommate wasn’t home, I think I live in the squeakiest apartment known-to-man.

CI did a presentation yesterday for an Honors Society group about the Benefits of Exercising and Eating Healthy on Campus; if you’re interested, check it out!

Have a great weekend!

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Healthy Eating on Campus

26 Sep

On a college campus, you’re constantly faced with dining hall buffets, grab n’ go options, convenience store pick-me-ups, and not-so-healthy late night snacks. Believe it or not, you CAN avoid the infamous freshman-15 even with these options! It’s all about moderation, planning, and weighing the options.

Scenario 1: Cafe

Delicious looking pastries, mouth-watering donuts, and decadent cookies are staring back at you first thing in the morning. This is a HUGE decision to make; you’re probably still in zombie-mode and what you eat for breakfast sets you up for the rest of the day. If you choose a sugar-laden pastry, you’re more likely to continue craving and eating sugary and fatty foods throughout the entire day. Notice in the above picture where things are placed? Marketers WANT you to see the unhealthy options first, so it’s constantly in your eyesight. Fruit and muffins (although not the healthiest because of their size) are towards the bottom because it’s the last place you’ll notice- veryverysneaky. If you’re truly craving a pastry or muffin, order one (moderation) and split it in half to share with a friend or save it for later in the day; also, order a piece of fruit on the side! Some nutrients are better than none at all.

Scenario 2: Dining halls

Most likely your dining hall is buffet style with lots of different options to choose from. Sandwich station, salad bar, cereals, and “featured meal of the day” are usually your main choices. The first thing you should do before entering a dining hall is look at the menu online! The dining hall staff is using technology to their advantage and posts the menu of the day right on the website.

Next to each option, they list a rough estimate of the calories (use it as a guide) the food contains (take note of the portion sizes!) and even gives you the option to plan out your meal.

Also provided is a legend that signifies which items are:

  • balanced-foods that has balanced nutrients and portion sizes.
  • sustainable- food that contains a sustainable ingredient, such as local produce or seafood.
  • vegan- no solid meat, dairy, eggs, or honey.
  • vegetarian- no solid meat but may contain eggs or dairy.
  • today’s special

Scenario 3: Convenience stores

Open all night long, convenience stores offer everything from hot dogs to microwaveable meals, slushies to ice cream, and everything in between. If have you a class that runs through your usual lunch or dinner time, this is probably your best bet for a complete meal. Here are some tips for picking the best items:

  • pre-made deli sandwiches; ham, turkey, or veggie with lettuce, tomato, and onion (maybe) on whole grain or white bread (whole grain>white).
  • microwaveable soups; higher in sodium so watch what you pair it with!
  • packaged trail mix and nuts-portion out a handful then store the rest away. *If it’s in your eyesight, you’ll likely continue to eat because it’s available and not because you’re hungry!
  • fruit, string cheese/yogurt, and crackers/pretzels.

These are just examples! There are plenty more options and pairings, it just depends on what your convenience store keeps in stock. Some grab n’ go stores are fancy-nancy’s and offer refrigerated salads and meals, while others only store the basics. Either way, ‘”there’s nothing that’s good for me” -said no one ever’ applies here; it’s up to you to weigh your options and choose what you like but also what’s healthiest for your lifestyle.

Bon Appétit!

3 Evens & 4 Odds

7 Sep

Well good morning and happy day after Hump day! This post was supposed to go out yesterday but work, school, and life got in the way :).

Need an upper body workout with sprint intervals in between sets? Ask and you shall receive!

3 Evens & 4 Odds

In the first circuit, you’ll start by power walking/running/sprinting on the treadmill then hop off and complete 10 reps of 3 exercises. Repeat 3 times through (switching between the two):

  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)
  • chest press, bent-over rows, push-ups w/ knee tucks (alternate knees)

In the second circuit, you’ll start with 11 reps of 4 exercises then hop on the treadmill and power walk/run/sprint. Repeat 4 times through (switching between the two):

  • squat press, biceps curls, triceps extensions
  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)

Don’t be afraid to go a little heavier, weights-wise, than usual on this workout; the reps aren’t as high so we’re working on building strength rather than endurance. As always, proper form is CRUCIAL!

The Rec Center is set up in a way that makes circuit workouts (where you’re all over the place!) easy and doable; there are plenty of treadmills, so don’t be afraid to hog be near one for a while AND there are dumbbell options. You could either use the gray boring dumbbells or the pretty colored dumbbells..you’re choice 🙂

Enjoy!