WILDCAT EDITION CAMPUS RECREATION
FALL 2017
CAMPUS HEALTH
SurPrISInG WayS
WHAT’S INSIDE: Surprising Ways UA Students Manage Stress ........................B1 Dorm Room Warrior..............................B2 Bear Down & Stock Up on Good Food for Your Dorm.....................B2 Overwhelmed? Try the Art + Yoga of Resilience..........................B3 Swimming for Fitness.............................B3 Get to Know Campus Recreation..........B3 Am I Normal?..........................................B4 4 Easy Health Habits to Start Today......B4 What’s Your Fitness Personality?..........B5 Fitness Faux Pas......................................B5 Tips to Ace Your Next Exam...................B6 Your Body on Alcohol.............................B6 3 Common Myths About Mental Health Counseling .....................B6 How to Read a Food Label.....................B7 Group Fitness... Find the Class that Fits You Best!.........................B8
LIVING WILD! FALL 2017 WILDCAT EDITION
Editor: Lee Ann Hamilton Art Direction: Andrew J. Maghielse Layout Design: Cynthia M. Callahan
FOR MORE LIVING WILD! VISIT: bit.ly/UALivingWild CAMPUS HEALTH • CAMPUS REC
UA Students Manage Stress
By Carrie Johnson, Med, CHes, Health educator, sr.
Stress is part of life and if you’re feeling stressed out, you’re not alone. You may be surprised (and hopefully inspired) by some of the ways your fellow Wildcats manage their stress.
The benefits of sleep are enormous, including its natural ability to aid in stress management.
UnPLUG.
stAY ACtIVe.
Take a break from your phone, computer, iPad, and TV. If this seems daunting, try starting out with short breaks and work your way up to longer ones. Yes, it can be done and you will survive.
tALK It OUt. Life is stressful and sometimes you just need to vent. Talking with friends, or a more objective source such as a counselor, can be just what you need.
sLeeP.
Whether it’s going for a hike, run, riding a bike, going to the gym, or practicing yoga, exercise is the leading way UA students manage their stress.
GO OUtsIDe. Get away from your usual surroundings and take a break in nature!
BReAK It DOWn. Sometimes what is stressing us out is that
we have so much to do! Decrease your stress by making a To Do list and then start at the top and check things off as you go. Pro tip: break down big “to dos” into smaller, more manageable pieces.
FInD A HOBBY. Cook. Read. Sing. Journal. Draw. Color. Craft. Do whatever makes you happy! Sometimes, stress can be overwhelming. If you are having a difficult time managing your stress, contact CAPS at (520) 6213334.
B2 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, October 18-Tuesday, October 24, 2017
DORM ROOM Warrior By Jake Minnis, Fitness & Wellness Coordinator
Common stressors in college can cause us to avoid physical activity. Finding the time to get a workout in can seem overwhelming, however finding time to do a 30-minute workout can be easier than you think. Here is a circuit you can do in your room to help you stay active. Make sure to warmup and cool-down before and after every workout. Perform the exercises for 25 seconds and rest between each for 10 seconds. Take a 2-minute rest after completion, and run through 3 times.
1. 2.
sQUAt (option: squat and jump) stAnDInG LUnGe (options: pushback lunge, or wear your backpack)
3. GLUte BRIDGe (option: single leg) 4. PUsH-UP (options: on your knees, or put a textbook under your chest for decreased depth)
5. 1 ARM BAG ROW (option: use both hands at the same time)
6. teXtBOOK stRAIGHt-ARM HOLD
(options: use both hands at once in front, or do one arm at each side)
7. teXtBOOK CURLs 8. BeD OR CHAIR DIPs 9. PLAnK (option: on your knees, or mountain climbers)
Bear Down & Stock Up on Good Food for Your Dorm By sarah Marrs, RDn
While there are many good choices around campus, your shelves and mini-fridge can be full of tasty food that is good for you and won’t pack on the pounds. The top 16 below will give you some combination options for breakfasts, lunches, dinners, and snacks.
1. Baby carrots 2. Vegetable soups 3. Salsa 4. Fruit (fresh, canned, dried, or frozen) 5. Oatmeal, All Bran or Cheerios 6. Instant brown rice 7. 100% whole grain bread, tortillas, crackers 8. Popcorn 9. Low fat/fat-free regular, almond, soy or rice milk 10. Yogurt or cottage cheese 11. String cheese 12. Canned tuna, salmon, or chicken 13. Eggs 14. Canned beans (any kind) 15. Nut butter (peanut, almond, cashew, etc.) 16. Honey, garlic powder, cinnamon, salt, pepper
Quick and Easy Combos: • Mix soup with beans or chicken, add rice • Add cereal and fruit to yogurt • Top toast with cottage cheese, fruit, and cinnamon • Tuna and crackers with baby carrots • Honey, peanut butter, and banana sandwich • Combine Cheerios, nuts, and dried fruit for a quick trail mix • Melt cheese on a tortilla or whole grain bread and dip in salsa
Wednesday, October 18-Tuesday, October 24, 2017
Living Wild! • B3
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Overwhelmed? Try the Art + Yoga of Resilience
Academic juggling causes many students to get overwhelmed at least once during the semester. According to Jodi Gonzales, a resiliency strategist and creator of Art + Yoga Wellness, there are simple techniques for managing stress that anyone can do:
Get to Know Campus Recreation By Delaney Rader, student Marketing Assistant, Campus Recreation
Get Moving.
Yoga helps quiet the overactive mind, while also flushing the body of toxic stress hormones that lead to physical illness, anxiety or frustration.
Draw a picture or journal. Art-making reduces production of the stress hormone cortisol. Try taking a few minutes to scribble out your frustration, worry, or pre-test jitters. Then, take a few more moments to write about the drawing. Look at the drawing and answer the question: What do I need to do?
A quick scribble draw example of fear and worry. What does stress look like for you?
Get Grateful.
Numerous studies show the benefits of daily gratitude journaling, including improved sleep, a more positive outlook, and decreased physical illness. Try writing a gratitude list for five minutes each day, or hand write a thank you note to a colleague, family member or friend. “Practice these three things regularly, don’t wait for overload to hit,” says Gonzales. She recommends spending just 15-20 minutes a day to breathe, stretch, draw, and journal. Gonzales will be offering three Unleash Your Inner Voice workshops at Campus Rec this fall. Credit: artyogawellness.com
SWIMMInG for Fitness By Marybeth Idoux, Assistant Director, Aquatics
To keep fit during the hot months in Arizona head over to the pool at the Campus Rec Center. Swimming is a great exercise that:
• Tones the muscles • Improves your cardiovascular system • Increases flexibility • Burns fat
Don’t like to swim? That’s okay too! You can use the shallow end of the pool to do a plyometric (“jump”) training or a running workout that is easy on the joints but is high intensity. According to Harvard Health, you can burn over 400 calories (based on a 150lb. person) in 30 minutes. Credit: health.harvard.edu
Not sure how you can benefit from Campus Rec? Check out each of our programs and see what works for you!
world through adventurous, human-powered activities like hiking and canoeing. All experience levels are welcome.
AQUAtICs
Through Club Sports and Intramurals, students are able to get active and play their favorite games like flag football and basketball with friends and other students.
The Aquatics program focuses on fitness, health and safety, competition, and leisure by offering swim lessons, certifications, and best of all, an awesome pool!
FItness AnD WeLLness Personal training, group exercise, Fitness 2U programs, specialty classes... you name it. The Fitness, Wellness, and Activities program is here to get you moving with fun and exciting classes!
OUtDOOR ReC Outoor Rec is designed to get students involved with the natural
sPORts
sPeCIAL InteRest Activity Classes are non-credit, instructional courses that focus on experiential learning, skill building, and the mind-body connection. Students can learn dance, martial arts, and even sword training!
Still not sure where you fit in? Explore everything Campus Rec has to offer!
B4 • Living Wild!
?
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Am I
Wednesday, October 18-Tuesday, October 24, 2017
norMal By Carrie Johnson, Med, CHes, Health educator, sr.
When it comes to sex, alcohol, sleep, stress, nutrition, and more health-related behaviors, many students ask themselves, “what are other UA students doing?” Well, we have the answer! Every Spring semester we survey thousands of UA students just like you and ask all kinds of questions about their health and wellness.
Here’s what other UA students are doing: • 38% of UA students have not used alcohol in the past 30 days. • 73% of UA students have not used marijuana in the past 30 days. • 97% of UA students did not use pain pills that weren’t prescribed for them by their physician. • 73% of UA students have had oral sex.
• 71% of UA students have had vaginal sex. • 23% of UA students have had anal sex. • Of those who have had vaginal/ anal sex during the school year, 56% had 1 partner, and 18% had 2 partners. • 69% of UA students usually or
• • • •
always use a condom. 60% of UA students have received the HPV vaccine. 86% of UA students usually party 1 night a week or less. On average, UA students reported getting enough sleep 3 nights per week. 1 out of 3 UA students participate
in moderate exercise for at least 30 minutes 3-4 days per week. • 34% of UA students experienced average stress within the past school year. • 75% of UA students report always/ often eating fruits/veggies during at least one meal per day. 2016 Health and Wellness Survey (n=3,113)
4 easy Health Habits to start today By Lee Ann Hamilton, MA, CHes, Assistant Director of Health Promotion and Preventive services
Creating new health habits doesn’t need to be hard. There are small changes you can make in your life which will give you instant health benefits. Here are four tips to get you started.
Get better sleep.
eat colorfully.
Set your phone on “do not disturb” during your usual sleep hours or before you get in bed. Roll away from your phone when tempted to look at it. Don’t touch your phone until your alarm wakes you. You will sleep MUCH better if you avoid quick peeks at Twitter, Instagram, or Snapchat which can rapidly turn into 30+ minutes of lost time or ZZZZs you can never get back.
Variety is the spice of life! Choose colorful foods: dark green broccoli, red raspberries, bright orange carrots, deep purple eggplants, antioxidant-rich blueberries. Colorful eating means more veggies and fruits, which are almost always more nutritious than bland-colored foods like white bread, noodles, pastries, or rice.
back seat or buried in your purse or backpack). Minimize other activities like eating, drinking coffee, or having intense conversations that can take your attention away from driving.
Focus on driving... while driving.
Breathe to relax.
Multitasking at the wheel is dangerous for everyone on the road and distracted drivers account for many car crashes, injuries, and fatalities. To stay focused behind the wheel, place your phone out of arm’s reach (in the
Feeling stressed? Start this magical habit to feel better instantly: Take a slow, deep breath (4 counts), hold it (7 counts), and exhale slowly (8 counts). Repeat two or three times. Ahhhhhh...
Wednesday, October 18-Tuesday, October 24, 2017
Living Wild! • B5
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
What’s Your Fitness Personality? When I visit the gym, I prefer: A. Working out with a group, in a class setting B. Exercising with a buddy for motivation, support, and entertainment C. Spending time alone, doing my own routine
Fitness Faux Pas
My favorite time to go to the gym is: A. At night when it’s packed B. In the middle of the day so my friends and I can work out together C. During the morning or when it’s slow and quiet
By Lexie Cooper, former Student Coordinator for Fitness, Campus Recreation
When it comes to the DOs and DON’Ts of exercise, there are many misconceptions:
It’s Friday night and I’m going to spend the evening:
When Should I Eat?
A. Dancing the night away and meeting lots of new people B. Having a game night with a small group of friends C. Catching up on my favorite TV shows or reading a good book
Exercise on an empty stomach in order to burn more fat. Wrong! Exercisers who eat a small, 150-calorie jump-start meal an hour or two before working out have a significantly higher fat-burning rate for as long as 24 hours compared to those who ate post-workout. (International Journal of Sports Nutrition and Exercise Metabolism)
A. To socialize and meet new people in an upbeat environment B. To catch up with my friends and learn from others C. To spend time alone and reflect while getting in a good workout
I find group projects to be: A. Fun because I get to socialize with lots of people B. Not too bad if I am working with close friends C. The worst – I’d much rather do the work on my own
The Results
Tally up your score to find which letter has the most answers and discover your Fitness Personality.
Mostly A’s
You are a social butterfly! Sounds like being around people and friends is your motivation for working out. You will most likely enjoy the exciting classes on Campus Rec’s Group Fitness Schedule (rec.arizona.edu/group-fitness). Classes like Zumba, Spinning, Muscle Pump,
and PiYo offer a chance to socialize while you sweat. It’s a great opportunity to let loose and enjoy your workout. You would love the gym around 5pm when it’s packed.
Mostly B’s
Sounds like you enjoy being around your buddies! A small group activity would suit your fitness personality because you enjoy working out with friends, chatting while lifting, and having a little bit of downtime. We suggest small group training or buddy training to fit your workout personality. You would most likely enjoy the gym in the early afternoon.
Mostly C’s
You enjoy working solo, and that’s great! You have the motivation to get yourself to the gym and workout. You enjoy the personal time and use the workout as a way to escape the chaos of campus and de-stress. Personal training fits your fitness personality due to the one-on-one setting and attention. You would most likely enjoy the gym in the early morning, before everyone else arrives.
Do I Need to Workout with a Buddy?
Do I Need Rest Days?
Having a workout partner will increase your exercise frequency. Maybe!
Wait 24 hours between workouts. Wrong!
Depending on your partner, you may actually work out harder when you are alone. The key is finding the right partner! Find someone who will keep you focused and who will not be a distraction. (Santa Clara University)
The general rule is to wait 48 hours to recover after each type of workout to let your muscles rebuild and get stronger. More than 72 hours of rest may be needed to recover from hard workouts, especially for beginners.
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What’s your reason for working out?
B6 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
TIPS TO By Carrie Johnson, Med, CHes, Health educator, sr.
Wednesday, October 18-Tuesday, October 24, 2017
aCe Your Next Exam
eMBraCe Office
Hours:
Didn’t understand a concept in your class? Missed a lecture? Having trouble with an assignment? Office hours are a great place to get questions answered.
SkIP All-Nighters: Choose sleep instead. Sleep gives your brain time to repair, refresh, and store information and memories. This will help your information recall, memory, attention span, and your brain’s overall effectiveness.
take A Break: Whether you go for a walk around the mall, meet up for coffee with a friend, or head to the gym, taking a break will help clear your mind so you’re better focused when you get back to studying.
Create Mnemonic
Devices:
Fuel Your Brain:
These come in handy when you’re trying to remember an order or sequence as it helps your brain better encode and recall the information.
Eat breakfast and emphasize protein over carbohydrates for meals and snacks.
Plan Ahead:
teaCh Others:
Make use of a daily planner to map out study times in the weeks leading up to your exam. This will allow you to do a little bit at a time and not feel overwhelmed the night before.
One of the best ways to remember and really understand the information you are learning is to teach it to others; a great place for this is at a study group or review session.
Your Body on Alcohol By Christy Wilson, RDn
From the Stone Age to modern day, alcohol has played a major role in religion, celebration, and health. Whatever your “spirit” of choice, here are some nutrition consequences when overindulging. WEIGHT GAIN: Alcohol calories are concentrated and “empty,”
offering little to zero nutritional value and range from 70 to 160 calories per serving. Alcohol is metabolized as fat and the calories are mostly stored in the belly.
DIGESTION: Alcohol irritates your digestive system
by making your stomach produce extra acid. This can cause gastritis and trigger stomach pain, vomiting, diarrhea and, in severe cases, even bleeding.
HYDRATION: Taking several trips to the bathroom while drinking is evidence that alcohol is a powerful diuretic that can cause dehydration and take several days from which to recover. Drinking in the sun? Make sure to have food and water on hand to avoid dangerous consequences like brain injury and even death. BRAIN FUNCTION: Alcohol interferes with the brain’s communication pathways and can cause changes in behavior, coordination, and cognition. For these reasons, it can impact athletic and academic performance, for up to 48 hours. It also affects appetite, first as a suppressant and later as a stimulant that often leads to poor food choices like greasy fast foods and late night burritos.
3
CoMMon MythS
About Mental Health Counseling
By Glenn Matchett-Morris, PhD, Associate Director of Counseling & Psych services
Myth #1 Going to counseling means I’m weak. Truth: Asking for help is a sign of maturity, strength, and determination to improve your life. You can think of counseling as a college course where you’re the only subject. It’s an opportunity to focus on yourself and learn new things that will help you progress toward your goals. Myth #2 Counselors can help only if they’ve experienced the exact same thing. Truth: Wanting a counselor to have experienced the same thing as you is usually more about wanting to be understood on a deeper level. A counselor’s education, clinical training, and personal experience of the same emotions or conflicts you’re experiencing, perhaps in a different context, helps them to have an understanding of what you’re going through and how you feel. Myth #3 Your counselor will fix your problem. Truth: While your counselor may occasionally offer suggestions about creating change or give you “homework” to practice between sessions, they typically don’t give much advice. Your counselor is more likely to help you explore your inner knowledge to help you determine what is best for you in a given situation. They help you find your own answers.
Wednesday, October 18-Tuesday, October 24, 2017
Living Wild! • B7
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
It’s All Happening with
CAMPUS REC
MID-SEMESTER SALE
OUTDOOR REC
How to Read a Food Label By Sarah Marrs, RDN
Feeling confused about how to read food labels? Here’s a quick guide!
Get Active.
serving size
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This top section will tell you the amount that people typically eat or drink at one time (serving size) and the number of servings in the entire package/container. Use this section to compare your portion to the serving size listed and to do a quick estimate of how many calories and nutrients you are getting. For example, if the serving size is 1/2 cup and you eat 1 cup, you are getting twice the number of calories and nutrients listed on the label.
• • • •
Calories
Live Healthy. Adventure Awaits!
Fall Group Fitness Pass (over 70 classes) Student Plus Pass Semester Memberships Semester Locker Rentals
rec.arizona.edu/group-fitness or /membership
• SCUBA Classes (Begin the week of Oct. 23) • Thanksgiving Break Sea Kayaking Lake Powell • Intro to Rock Climbing, Intro to Canoeing • Wilderness Yoga & More rec.arizona.edu/program/outdoor-rec
AQUATICS
WELLNESS
This will tell you how much energy you will get from one serving. It is NOT an indicator of how healthy or unhealthy the food is for you.
Percent Daily Values (DV) This value tells you what percentage of a specific nutrient you will get in a serving based on a 2,000 calorie diet. You may need more or less than 2,000 calories a day or more than 100% DV of a specific nutrient. These values are best used to tell you if an item is “high” or “low” in a specific nutrient. Low is 5% or less and high is 20% or more.
nutrients You Want More of Vitamins, Minerals, Fiber (“high” is > 20% DV)
nutrients You Want Less of
Be Well. FREE Programs This Month • Yoga Nidra (Oct. 23) • Self Defense (Oct. 24) • Passport to Dance (Oct. 25) rec.arizona.edu/program/wellness
Have Fun. Train, Learn & Swim • CPR & First Aid (Oct. 21) • Water Safety Instructor (Oct. 24) • Personal Aquatic Training • Private Swim Lessons and More! rec.arizona.edu/program/aqautics
Saturated fat, trans fat, sodium, cholesterol, added sugars (“low” is < 5% DV)
Ingredient List When it comes to ingredients, remember that less is more. Generally speaking, healthier foods will contain a shorter list of ingredients that are familiar and easy to pronounce. Additionally, ingredients are listed in descending order which means that the first ingredients listed are most prevalent in the product.
rec.arizona.edu @UACampusRec
Campus Recreation E. 6th Street & Highland 520-621-8702
B8 • Living Wild!
Wednesday, October 18-Tuesday, October 24, 2017
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
GROUP FItness... Find the Class that Fits You Best! By Casandra smith, former Fitness & Wellness Coordinator, Campus Recreation
Did you know that Group Fitness classes can help you meet new people, relieve stress, sleep deeper, and even do better in school? That’s why Campus Rec has many classes to choose from. Not sure which class is right for you? Take this quiz.
When it comes to music, I love:
A. Relaxing music that will help me clear my mind, think positive thoughts, and enjoy my time. B. Heart pumping music that will get me moving and grooving, even when I am tired. C. A good balance of upbeat tones and motivational lyrics to help me achieve the best workout ever.
I’ve been to the Recreation Center and most of the time, I:
A. Don’t use any equipment. I let my body weight do the work for me. B. Like equipment that I can bounce on or throw around. C. Use kettle bells, medicine balls, and dumbbells with my workout.
My fitness goal is to achieve a great balance, but I really need help with: A. Flexibility and relaxation B. Weight loss C. Toning and building muscle
My friends and I love to laugh and chat, but during fitness classes I like to: A. Be quiet and pretend I am alone in the room. B. Laugh, shout, and talk to my friends, if the intensity allows C. Chat, but concentrate on what I am doing. A quick smile to let my friends know I am pushing hard is all I use to communicate
After I work out, I want to feel: A. Calm and energized B. Sweaty and out of breath C. Sore, like I really pushed hard
the Results Mostly A’s:
Sounds like you would LOVE yoga, Pilates, and PiYo! These classes are ideal for those who want to push themselves hard and achieve goals related to flexibility, core strength, balance, and relaxation. We suggest you try: PiYo, Vinyasa Yoga with, or Pilates.
Mostly B’s
You must be a high energy, fun-loving person on the go! You love to get your heart rate up, burn some calories, and work hard. We suggest you try Butts N Gutts, Cardio and Core, and Zumba.
Mostly C’s
As a goal driven, hard worker you would excel in classes like Boot Camp and Total Body Conditioning! These classes are great for those who want to tone up and build some muscle.
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