Food for Finals

The dreaded finals are upon us. Late night studying has commenced and that can lead to some poor eating habits. However, maintaining healthy eating will actually be more beneficial to your finals because your body and mind will be at their peak performance.

Here are some simple snack ideas for when you are studying late at night.

     Frozen Greek Yogurt Blueberries – Blueberries are great for brain health and you need        your brain at its prime in order to remember everything for the test. Greek Yogurt is just      great for your body overall and provides you with much needed protein.

     Dark Chocolate – that is right, chocolate can help you with studying. Dark chocolate          helps stimulate blood flow to the brain which helps you concentrate on your work. But        of course, use it in moderation.

     Green Tea – unlike coffee, which can get you jittery if you have to much, green tea has        the amino acid L-theanine which will give you energy without putting you in overdrive.

     Water – It is important to stay hydrated throughout your study sessions. Doing so will          help blood flow to the brain and keep you from overheating, which can lead to                   headaches and lack of focus.

     Cheese Cucumber Sandwiches – You don’t have to worry about crumbs covering your      lap or your computer after you eat these, and it will help curb your carb cravings. The        crunchiness of the cucumber will balance out the richness of the fat and salt from the        cheese.

Though these snacks won’t be able to guarantee straight A’s on your finals, they will help you get one step closer.

As for working out, the RAC will have the same hours it has had all semester, so no worries about not being able to make it in.

The Group Fitness Classes will be changed slightly however, classes will still be offered but the times will be different.

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Just remember, you are almost done!

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Rest, Relax, and Eat

Spring Break is finally here! No classes, just fun in the sun and some much need R&R. But just because you are on vacation doesn’t mean you have to lose sight of all your fitness progress that you’ve made this year.

When on vacation, people have the tendency to overindulge with food and drinks because they’re “on vacation.” Which is totally fine, you work hard you deserve to spoil yourself, but don’t let your spoils ruin your fitness progress.

An easy way to avoid overeating is to bring snacks to munch on while you soak up the sun in between meals. This way you won’t be so hungry afterwards that you turn to a fast food option, ruining all of your progress.

Here are some healthy snack options that you can pack to take with you.

      Baked Zucchini Chips

      Microwaved Apple Chips

      Edamame

      Frozen Yogurt Covered Blueberry Bites 

      Frozen Grapes 

      Trail Mix 

These are just a handful of ideas that you could take with you on your vacation that are fairly easy to make with minimal prep time.

So remember, wherever your Spring Break adventure might take you doesn’t mean you have to sacrifice your progress or your health.

Enjoy and Relax!

Do you, Broga. Do you.

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Bro plus Yoga can only mean Broga!

A new yoga workshop will be specifically tailored to men so that they can learn the benefits of how yoga can enhance flexibility and strength in the weightroom, on the track or on the field.

“We are doing Broga because we’ve had a lot of guys coming to our yoga classes lately,” Emmy Richards, Fitness Program Director for Group Fitness, said. “We think yoga is a great way to compliment any fitness routine and its benefits are often underestimated. ”

The workshop will be held in the Mind and Body Studio on Feb. 22 at 4:30pm.

Registration is not required and the workshop is free, but space is limited to the first 25 participants.

Mats and equipment will be provided for those who attend.

Though the class is tailored for men, both men and women are strongly encouraged to attend.

“We want guys to know that yoga isn’t just for females or “girly” – as it is often portrayed in popular media,” Richards said.

The class will be an hour and a half. The beginning will feature tips for men and then it will be followed by a full yoga class.

Richards said, “We hope that by providing a class specifically for males, we can debunk some of the myths surrounding yoga and help them improve their overall fitness and well-being.”

Lose While You Win

Guess what this weekend is? You guessed it. It’s Super Bowl Sunday! The day football fans everywhere look forward to. And even if you aren’t a fan of football, who can deny the great football food and camaraderie?

However, are you worried that this weekend might set you back on your fitness goals?

Worry no longer. Here are some tips on staying on top of your fitness and nutrition while still enjoying yourself and the game.

Ok, so here is two ways to approach the big day. You can approach it with fitness in mind or with nutrition…or both.

Fitness wise, instead of playing drinking games every time there is a touch down do something active!

How about this:

      Every Touchdown – 15 push-ups

      Every Field Goal – 15 squats

      Every Extra Point – 5 Burpees

      Every Safety – 50 Jumping Jacks

      Every First Down – 20 Seconds of Planks

And feel free to throw in more workout sets or change the workouts prescribed, and you can get your friends to join you and turn it into a competition.

And now nutrition.

This is the hard one to crackdown on on a day like Super Bowl Sunday. Because mindless eating is hard to avoid.

So, instead of grabbing a soda try grabbing a water.

Now for the food, most Super Bowl Parties are a potluck. So here are some healthy twists on some classic tailgating food that you can bring to the party.

      Sweet Potato Skins instead of Potato Skins

      Chips and Broccomole instead of Guacamole

      Gorgonzola Turkey Burger Sliders instead of Cheeseburgers

      Spinach and Artichoke Dip instead of Buffalo Chicken Dip

And these are just a handful of food ideas that you could make that are healthier than the classics, but still taste just as good – if not better! And these foods will help you stay on track with your nutrition and fitness goals.

Have a great Super Bowl Sunday!

Welcome Back!

Welcome back to another semester!

It is now 2015 and the best time take advantage of a fresh start!

CRI is here to help you fulfill those New Years resolutions by supplying numerous old and new Group Fitness classes, along with intramural sports, club sports, and various clinics that will help you with all aspects of your fitness goals.

There will be the classic Group Fitness classes returning such as Awesome Abs, Yoga, Cycle, and Zumba.

However, there is a whole new set of Group Fitness classes. Some branch off of the staples like Yoga Flow and Beginner Cycle but others are completely new like Total Body Blast, Upper Body Blast, Lower Body Blast, H.I.I.T FIT, and Power Lunch.

If any of these classes sound interesting, go to our website and read the class descriptions.

Fitness classes are all offered numerous times a day, every day of the week.

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Along with Group Fitness classes, there are also additional programs such as Spring Break Boot Camp and the new Olympic Lifting Program. These programs combined with the original Women and Weights and Madness in the Meadow classes can help you reach your fitness goals.

If swimming is more your thing, then look out for the Swim 2 Break challenge. Choose a Spring Break destination: Nassau, Bahamas at 8,000 yards; Cancun, Mexico at 16,000 yards; or Sydney Australia at 48,000 yards.

After completing any of the three set distances, you will receive a paradise glass.

Along with physical fitness goals, CRI offers programs for other aspects of improving overall wellness. These programs include Wellness Week, Voice Your Dream, Put Wellness in Your Wednesday, the Campus Farmers’ Market, No Impact Week, and Walk a Mile in Her Shoes.

With so much offered through CRI, there is no reason for you not to stick to those elusive New Years Resolutions, start fresh or to continue the progress you made last semester.

See you at the RAC!RACLife

Fall 2014 Semester Wrap-Up

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The Fall 2014 semester is wrapping up and coming to a close. We are nearing the final days, but you shouldn’t worry. The RAC will be open during Winter Break and next semester events and activities will be starting anew.

Hours will be shortened during the winter break.

The weeks of Dec. 15 – 19 and Jan. 5 – 9, the RAC will be open from 6 a.m. to 7 p.m.

From Dec. 29 – 31 the RAC will be open from 8 a.m. to 7 p.m.

And from Dec. 13 – 14, Dec. 20 – 28, and Jan.1 – 4 the RAC will be closed.

Spring Semester hours will begin on Jan. 10.

As for activities and events next semester there will be many.

The regular activities will commence as usual with Club Sports, Intramural Sports, Women and Weights, Group Fitness Classes, and Madness in the Meadow.

New activities will include:

Spring Break Boot Camp, a rigorous seven-week program designed to get participants in shape for Spring Break. The workouts will be an hour long from 6 p.m. to 7 p.m. on Tuesdays and Thursdays.

The Olympic Lifting Program is a six-week program for people who wish to be coached in the Olympic Lifts on a regular basis. Along with the lifts, drills will also be taught. The class will be every Tuesday at 9:30 p.m.

Strongest Eagle happens every year and it is a strongman competition with events like atlas stones, Heavy Carry, and the truck pull.

There will also be Yoga Workshops and Ride for Red.

So even though the semester has to end, your fitness goals can still remain strong.

Good luck on finals, and see you next semester!

Athletic Training in CRI

CRI offers numerous opportunities to its patrons to better their health and fitness needs and goals.

Located in the Injury Prevention and Care (IPC) office near the body conditioning room and the rock climbing wall are two Athletic Trainers who offer their services to members free of charge.

“This means that among other services, on site emergency care, injury evaluation, treatment and rehabilitation, taping, and consultation on how to prevent a recurring injury or self-treat an existing injury is provided to the students who enter the RAC at no additional cost,” Jordan Dorrien, IPC Graduate Assistant, said.

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On average Dorrien and Jessica Pasternack, Director of the IPC, see and/or treat anywhere between 30 to 60 individuals a day. The amount of people can sometimes limit how much time the two can devote to each person and so for larger needs it is encourage that members schedule an appointment ahead of time.

The most common injuries are those involving the ankle and the knee.

“Because these injuries are so prominent, we encourage individuals who are concerned about sustaining an injury to come in for preventative information,” Pasternack said.

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There are many misconceptions surrounding Athletic Training and what Athletic Trainers do.

“I believe a common misconception is the way people view the name Athletic Trainer. People hear it and think, oh they must train athletes,” Pasternack said. “In actuality Athletic Trainers are also employed in settings such as large industrial companies, performing arts, military, private clinics, hospitals, and Doctor’s offices.”

“Also, I think sometimes what people believe an Athletic Trainer is comes from what they see at games or on TV which can often be handing out water and taping ankles,” Dorrien said.

The two most common duties of Athletic Training are injury evaluation and rehabilitation.

The IPC room is open Sunday through Thursday from 3-11pm.