PROPER GYM ETIQUETTE
Are You Breaking the Rules?
SECRET DIET DESTROYERS
What’s Ruining Your Diet?
GET YOUR SEXY BACK! Fun and Flirtatious Ways to Work Out
BLVD ASKS...
A Talk with UGA’s Athletes
In
This Issue... lululemon Calorie Burner Guide: What’s Burning? Proper Gym Etiquette Gwinette Braves Racing to the Top Nike’s Justin Gaymon BLVD Asks: UGA Athletes
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Fitness, Fun, and a Philanthropist Let’s Talk About Sex Flirtatious Fitness: Get Your Sexy Back Before and After Workout Drinks Secret Diet Destroyers Go Ahead and Veg Out! What’s Your Fitness Goal? Post Workout Home Remedies Skin Secrets Inhale, Exhale
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ON THE COVER
6 Proper Gym
Etiquette
16BLVD Asks
UGA Athletes
Flirtatious 22
Fitness
25
Secret
Diet
Destroyers AMY@SOBOHOBEADS.COM 3
l u l u l e m o n
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a brand, a culture, a lifestyle
The gym is the one place where most women don’t get dolled up. In fact, most of us just bum it at the gym, whether we’re doing yoga, pilates or cardio, by simply wearing comfortable athletic shorts and loose t-shirts. But have you ever thought about whether or not those shorts and t-shirts are the right clothes for breaking a sweat? lululemonathletica has, and they provide workout fiends and beginners with appropriate gear for yoga, running and other sweaty activities, because what we wear while exercising matters. Founded in 1998, with the first store opening in 2000 in Vancouver, lululemon produces technical athletic apparel targeted at specific types of physical activities. They have fabrics for high impact, fabrics for low impact and fabrics for outside. Each type of apparel is made specifically with the conditions in which we workout in mind. If you like sweaty activities, then fabrics for high impact are the perfect fit for you. They help pull moisture away from the skin, letting the fabric dry faster, meaning you stay cool while exercising. lululemon’s Silverescent, part of their high impact line, is a perfect fit for those who are runners, cross fitters or anyone who takes part in super sweaty exercises.
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By An Nguyen
Silverescent uses a silver yarn, which helps to make clothes antibacterial. Even after multiple washes, the clothes won’t smell, so you won’t have to worry about your workout clothes developing an unpleasant odor. If you like natural-feeling clothes, then fabrics for low impact are just the ones for you. Made from fleece, pima cotton and yarn derived from seaweed, these fabrics won’t make you feel like you’re wearing synthetics. lululemon’s fabrics for outdoors are made to brave the conditions, including wind and rain. You can find workout gear for men and women, and they’ve got the whole range of apparel covered from bras, tops, jackets, pants, socks, undies and even headwear. Accessories and equipment are also sold at lululemon stores across the country. If you are worried about the technical aspects of the apparel, of which there are many, don’t worry. lululemon’s educators and staff are all trained and knowledgeable about the different types of fabrics and will help you pick out the right one for your chosen exercise. But lululemon is more than just technical fitness apparel; it’s a culture with a greater mission: “It’s not about the clothes or black stretchy pants,” said Shaina Horrell, a key leader at lululemon located at Lenox in
“
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It’s about elevating the world.
Atlanta. “It’s about elevating the world.” Horrell stumbled upon lululemon after hearing about it through a friend who worked at a Chicago location. She went in one day and came out with a pair of pants and an interview. For Horrell, lululemon’s culture sets it apart from other brands. “We’re goal-oriented,” said Horrell. “You’re pushed to be the best person.” The company even has its own manifesto. There are no financial goals listed. Instead, personal fitness, both physical and mental, is the main focus. lululemon focuses on “creating components for people to live longer, healthier and more fun lives.” Through its technical fitness gear, educators and “guerilla yoga,” lululemon achievews its mission and vision. lululemon also strives to give back to the community. The original location of lululemon served as a gathering hub where people could come learn and discuss the physical benefits of exercises like yoga and running as
well as the mental benefits of “living a powerful life of possibilities,” as stated on lululemon’s website. The brand’s stores throughout the world continue this mission by providing complimentary yoga classes weekly. At the Lenox location, classes are held Sundays at 11. The lululemon location at Lenox partners with a different yoga studio every month, allowing members of the community to experience yoga and also supporting and promoting local studios in the process. “It allows us to be a gathering space for support,” said Horrell. “It’s a way to spread the love.” Sometimes, though, “guerilla yoga” sessions will take place in the store. One of lululemon’s core values is fun, and through spontaneous yoga sessions instore, a fun, stress- free environment is created, which, according to Horrell, makes it a great place to work. lululemon stores can be found all over the world, from Canada to China to Australia. It’s grown since its beginnings in 1998 and has become a top apparel brand. You can wear their clothes to the gym, at home and even while running errands. But the brand remains committed to providing people of all fitness levels appropriate and top-of-the-line fitness apparel, geared towards specific activities. So if you’re a yogi, a runner, a cross fitter or someone who is just ready to get active, check out lululemon. They’ll help you pick out the right gear and maybe you’ll even get to take part in a spontaneous yoga session. lululemonathletica is located in Atlanta at Shops Around Lenox. There is also a showroom located in Marietta. Products can also be found at and ordered from lululemon.com.
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Proper Gym Etiquette W
e’ve all experienced it – finding a sweaty bike seat that someone didn’t wipe off or jumping onto a running treadmill only to end up with a scraped knee because someone mistakenly left it on. Or how about buying those new running shoes that cost you two paychecks only to find out they don’t ventilate very well and you end up with stinky feet and looking like a hot mess?! I know you know what we’re talking about. How about watching girls show up to the gym with a full face of make-up in a color coordinated outfit ready to slightly lift a weight or two or losing your motivation because the lady with the three kids won’t stop them from playing with the machines? We’ve all had our fair share of gym nightmares that have made us rethink what it really means to go to the gym. Is it really somewhere
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you can go to relieve your stress and get your daily fitness in, or is it just another busy arena where you get as much work done as you do going to the mall? It’s unbelievable how simple gym etiquette can transform a day of unfortunate mishaps into a productive work-out. It all starts with a few tips that we’re sure will save you the trouble and help you burn those unwanted calories. The first rule of thumb for a pleasant gym experience starts before you even step one foot outside your house. Making sure you’re wearing the right attire is key. It will not only help you get the best out of your work-out, but it will also do others a favor by not causing you to be a distraction. Follow these helpful tips to look like a million bucks in all the right places.
Do’s
- Do wear a sports bra that will give you support where you need it most. Although we all love our wondrous Victoria’s Secret bras, working out in them could cause sweat stains which are a hassle to remove. - Do pick a comfortable tee or tank top that will give you room to move in. Something too baggy or too tight may restrict your flexibility. - Do wear appropriate bottoms. When choosing bottoms, a good fitting pair is a must. Focus on shorts that aren’t too long that brush against your legs while running, too tight that they reveal more than they should, or illfitting that you will have to constantly adjust. - Do wear good shoes. One of the most important items on your list should be a trusty pair of gym shoes. Whether they be running, training, or just walking shoes, make sure they are true to size, not too heavy but ultimately allow you to perform at your best potential. - Do practice good hygiene. You know you will be in an enclosed placed with little ventilation, so consider using deodorants that will eliminate that not so pleasant aroma.
Don’ts
- Don’t wear a second skin. No one ever wants to see your panty lines through your clothes, so don’t wear skin tight clothing that will put your derrière on blast. If you insist on wearing spandex, please consider wearing the right undergarments. - Don’t wear revealing clothing. Wearing clothes that are too loose or items that are transparent, can disclose undergarments that others might do just as well without seeing. - Don’t wear your hair in a fancy ’do. It’s already hard to keep cool at a gym full of people breaking a sweat, so by any means, invest in a hair band to keep your hair out of your face. - Don’t wear pageant queen make-up to the gym! While we all want to look flawless everywhere we go, the gym is one of the few places that will actually excuse us from this habit. Besides, wearing layers of make-up and mascara can clog your pores and cause you to break out.
Once you have the proper attire on, you’re ready to hit the gym. However, what’s more annoying than people screaming across the room at the top of their lungs in an attempt to get someone’s attention? Or having to walk over a pile of used towels just to get to the showers? Bottom line: we go to the gym to exercise, so please pick up after yourselves, and be courteous. Although it may be common sense, it’s surprising how much of this is actually seen. Remember, good etiquette should travel with you wherever you go, so here’s some advice on what to do and what not to do while working out.
Do’s
- Do be courteous. In other words, don’t hog machines: no one likes to wait for more than they have to, so please be efficient. - Do have good hygiene. Clean up after yourselves and make sure to wipe down the machines when you’re finished.
Don’ts
- Don’t use cell phones: Having long conversations while people are serious about working out is disrespectful and just plain rude. - Don’t bring your younger siblings: Although you love them to death, will you really be able to watch them while working out? - Don’t be a spectator. We know the most in-shape people are always working out. However, don’t make a gym outing to scope out guys or girls. Get your routine in and trust us, soon you’ll be the one that others want to look at. Remember, the real secret to getting in shape is actually loving the exercise you do. So why not make it easier on yourself as well as those around you, and make the gym more of a home away from home. From the right attire to clean equipment to good hygiene, practice good gym etiquette and we’re sure you’ll have a more exciting time and ultimately achieve the results you want! By: Paula Merida
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Joe Mather
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Gwinnett Braves Player: Joe Mather By: Anita George
Photos by: Cynthia Nist
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ometimes a man’s purpose becomes clear early on in At the beginning of the 2010 season, he underwent life. For these men it’s not about finding themselves. two more surgeries and though the healing process was It’s about a drive to succeed at being who they are. difficult, his game improved, and he returned to the Cardinals where he had 60 at-bats and pitched for two He held his first bat when he was barely two. His first innings. mitt, signed by the legendary Cal Ripken, Jr., was given to him at age six. Joe Mather showed an aptitude and In the fall of 2010, the Atlanta Braves claimed him from avid interest in a number of sports during his childhood— the Cardinals, intent on bringing him on to their major football, basketball, tennis—but there was only one game league team. However, a less than stellar spring with the that meant the world to him. Braves kept him from making the 2011 roster.
Baseball.
“Growing up I played just about everything. I was always moving and throwing a ball around. But from fourth grade on: I fell in love with the game. Because it was a constant challenge.” While the Gwinnett Braves’ centerfielder is certainly no stranger to success, Mather’s overcome his share of challenges in his ten years playing baseball professionally. And they haven’t fazed him yet. If anything, they seem to fuel him. Mather was signed right out of high school on June 30, 2001 by the St. Louis Cardinals. From there, he played for their minor league affiliates starting with the Johnson City, Tenn. Cardinals and gradually moving up through the minor league ranks until he reached the club’s triple-A team, the Memphis Redbirds. His athletic prowess was apparent from the first minor league game he ever played. “It went really well. The first pitch I got: I hit. Ten years later. I’m still here.” After having played seven seasons in the minors, he made his major league debut playing for the St. Louis Cardinals on May 30, 2008. His first year playing in the majors, Mather demonstrated considerable power in his 133 atbats: hitting eight home-runs and attaining a slugging percentage of .474. But towards the end of his first season with the Cardinals, he suffered an injury to his left wrist. When it became apparent that his wrist hadn’t completely recovered by Spring Training for the 2009 season, Mather was sent back to minors.
Regardless, The Atlanta Braves and Mather have no doubt that he’ll make it on the team soon enough, citing his versatility as his biggest selling point. In fact, his position on the Gwinnett Braves is expected to give him an opportunity to fine-tune his offensive game, so he can achieve the batting average necessary to make the roster for the Atlanta Braves. As he ups his batting average, Mather’s training involves stretching, running and a fairly new addition to his workout: kettle bells. A kettle bell is a handle with a weight at the end of it. Incorporating this into his routine, we can expect Mather to increase his batting grip strength and develop stronger shoulders. It’s the perfect workout to enhance your offensive game. But when he’s not playing baseball, who is Joe Mather? He seeks the quiet of a golf course in the off season. He plays video games, cheers on the Phoenix Suns and the Pittsburgh Steelers. The man eats pepperoni and pineapple pizza and rocks out to Sublime and the Black Keys. He’s the guy we all grew up with, who dreamt of “making it to the bigs” alongside us during little league games. But he was different. Joe Mather succeeded where others failed or gave up. And he’ll do it again. With that same unparalleled determination, he’ll chop the mountain in his way, down with every swing of his bat. When you’re watching the Gwinnett Braves this season, take note of what you’re witnessing. You’re witnessing a comeback. 9
Racing to the
Top with Local Cyclist
Brent Bookwalter
By: Jamie Lamberski Photos by: Tim de Waele 10
H
ailing from Europe, the sport of cycling now gives Athenians even more to boast about. In 2010, Athens-based cyclist Brent Bookwalter was selected to race in the world’s highest level of cycling competition, the Tour De France. “I don’t think anyone thought that when I first started riding, I would end up in the Tour De France doing it professionally,” Bookwalter says. Growing up in Grand Rapids Michigan, Bookwalter began ripping around trails with a “neighborhood rat pack” that found it as a fun way to get dirty and explore, being years away from getting their drivers license. As mountain biking was gradually gaining popularity in the U.S., Bookwalter began to gravitate towards passionate riders who took him under their wing and opened his eyes to mountain biking and cycling competition. Lacking the proper attire and gear, Bookwalter, on a whim one day, showed up to a local mountain bike race in a t-shirt. Shocking parents who have had their kid in training since diapers, Bookwalter won his first race at the age of 13. “It’s been an adjustment going from entry level of a sport to the top level of the sport. When you’re starting, it is all about fun. There’s a sense of team, and it’s not as cut throat,” Bookwalter says. Cycling is unlike many other team sports as it is just as much a team sport as it is an individual sport. At the professional level, you are not only
racing as a team, you are racing for your individual ranking and your salary. “At higher levels, the steaks get higher and guys are willing to make sacrifices. The line gets blurred from time to time. It’s not just about having fun, its your profession. It’s your job. It’s what you do. You hope to still get that good feeling of camaraderie, but it’s not a prerequisite every day,” Bookwalter says. Bookwalter had to adapt to competing against teammates, an aspect of the sport that can be dodgy and unpleasant. Like many sports, cycling has a subculture that can only be understood through experience. “Cycling is very much a team sport. You need a cohesive, bonded, well-oiled team to excel and succeed. But a lot of times the training and lifestyle are very selfish and very single-minded and even kind of obsessive. It’s a very tricky balance.” Bookwalter was thrown into the professional world of cycling for the first timein 2005 when he raced with the national cycling team in Europe. Bookwalter along with many other young cyclists from all over the nation spent the summer months of their college years living in Belgium and traveling across Europe from one race to the next. “They bring young riders to Europe to live in a house together. It’s like a frat for aspiring cyclists,” Bookwalter says. Although it now holds a significant presence in the U.S., the cycling world is still based in Europe. So an exciting, yet at sometimes exhausting, part of being a professional cyclist is the traveling.
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“I get to do a lot of scouting of places that might be fun to go back to in the future, but in general traveling is pretty much business, mental, physical and technical race preparation. But I’m not in a car or cubicle, I’m in foreign countries riding through towns.” Bookwalter has always tried to embrace this component of the sport. Relying only on his high school Spanish courses, Brent chose to be based in Gerona, Spain for one of his race series in 2010. “I would go back to [Gerona] in between races and have time to immerse myself in the culture. But learning Spanish, that was tough,” Bookwalter laughs. “I don’t know if it was a good choice. I lived in Spain, but my team wasn’t racing there, and I had no Spanish teammates. I had to pull out high school Spanish from the back of my brain.” But living in Gerona knowing little Spanish was no comparison to when Bookwalter experienced a cyclist’s worst nightmare while based in Belgium. In April of 2007, Bookwalter almost had his career taken from him forever when he broke his leg during a race. Bookwalter describes the scary foreign hospital experience in a tiny town in Belgium on Easter Sunday. “They spoke French exclusively, and I didn’t know what was going on. I had to have an emergency operation because a huge chunk of my bone was sticking out.” Bookwalter was in two different hospitals for over 2 weeks. Fortunately, Bookwalter says, he was racing with the U.S. national team so we had a staff who were Belgium that took care of me and translated for the doctors. “Still, it was an amazingly scary and intimidating situation being so far away from all you know and all the people you love and care
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about you. Definitely some of my darkest times,” Bookwalter says. Being a professional athlete no matter what sport can be extremely risky. Your entire career can be swept away instantly due to some bad luck or an injury. The original operation was unsuccessful and Bookwalter was out for an entire season. Bookwalter took this opportunity to do some soul searching, deciding whether he really wanted to continue cycling as a profession. The time away from the sport spoke for itself, however, as Bookwalter saw it made him mentally stronger and even more committed. “Before the injury, I thought, I’ll just do it for another year and see how it goes, but now I feel comfortable and want to do it as long as I can,” Bookwalter says. It’s more than the rush, the competition and the passion for the sport to Bookwalter. As he prepared for the Tour De France in 2010, the biggest moment of his career so far, he thought about all the people that sponsored and supported him when he was just a beginner rider back in Grand Rapids. Whether it’s thinking of Michigan sponsors such as Bisol Vacuum Cleaners or Winalda Paper Co., Bookwalter, even years later, continues to find motivation from his earliest fans. Even though Bookwalter may not believe in himself at times, he knows that there are people that always have and always will believe in him. “It means a lot for me to have done that for them. It’s motivating when I’m sitting in Europe in a dumpy French hotel room asking myself ‘why am I here?’ I think about those who invested so much in me and who are at home on the edge of their seat watching me.”
NIKE ’ S
Justin Gaymon By; Anita George
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e landed a shoe contract with Nike. He travels everywhere – competing and dominating in track competitions worldwide. He has launched his own magazine, the Georgia Playbook. He is even coming out with a blog, JustinGaymonOutofMyMind.com, which will feature his favorite music and photography of his travels. And it was just five months ago that he graduated college. When it comes to winning, Charlie Sheen’s got nothing on Jerseyborn, Georgia-alum Justin Gaymon. Coming off a whirlwind couple of weeks in Australia and after winning both of his 400-meter hurdle races in Sydney and Melbourne, Gaymon is taking a welldeserved rest and getting ready for yet another set of races. His step is not the only thing that is fastpaced, as his schedule for the next few months reflects. Per his contract with Nike, Gaymon is slated to run races like the “Penn Relays” in Philadelphia and then three more races in Brazil. He has been training since August. Base training generally begins in the fall and gets progressively faster. “I pretty much train year-round, but I get two months off,” Gaymon explained. Training for his next season begins in November of this year.
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Though Gaymon seems like he was born to run, he didn’t always. In fact, his high school years began with him playing football and basketball in hopes of using his athletic ability to gain a college education. During his sophomore year, he sustained a fateful ankle injury that led him to embark on his path to being the track star that he is today. “[After the injury,] my football coach told me to go out for the track team, so I could get my speed back and I ended up doing really well at it and got a lot of offers from universities and so I just went with track and field,” he said. Two of the universities that offered him athletic scholarships were Georgia Tech and the University of Georgia. While his ultimate choice is no secret, it was not always a certainty that this Jersey guy would find himself in the Classic City. “I actually thought about going to Tech first, I got an offer from UGA too. (I didn’t know that there was any real difference between them, at first.) But then I visited UGA and I really liked it here, so I signed with Georgia that day.” And it should come as no surprise that Gaymon, a two-time AllAmerican and four-time SEC champion, would sign an endorsement deal with Nike as soon as he graduated from UGA. His persistence and passion for running is evident in everything he does, even in his workouts. “It’s harder to train right before a competition, especially when you’re overseas,
and there aren’t a lot of weight rooms around,” Gaymon explained. “So I improvise. I still work on my abs, do pushups. I do lot of single-leg stuff. I’ll even do single-leg squats off a [nearby] bench. I also head to the track where I’ll be competing and work on different starts. Some tracks are wider than others or have wider lanes, so I have to adjust my step.” And long before any of his competitions, he practices hard, completing many intensive, scheduled workouts. “My coach does have me on a timed schedule, but I practice running all sorts of distances. I could be running anything. The main thing is for me to work on my strength, agility and endurance.” When in the weight room, his main focus is to make his hurdles more “explosive,” so he performs box jumps and power snatches. He does a lot of explosive workouts in order to better clear those hurdles. When Gaymon is at the gym, an eclectic mix of musical genres can be found humming through his headphones. “I like a wide range, but when I’m working out it’s mostly rap, rock and jazz. Right now, some favorites are N.E.R.D. (especially the “Fly or Die” album), Manchester Orchestra and Charlie Parker,” he said.
know what is expected of them when doing this on a professional level. Know your market. “That just like anything else, you’re only going to get as much out as you put in to it. If you’re not in the top ten by college, then you’re pretty much a nobody in the U.S., simply because track is just not as big here,” he said. It’s not merely his accomplishments that earn admiration. With Justin Gaymon it is something deeper than that. It is his drive that gives weight and meaning to his words of advice. He makes it seem effortless: he has an idea and somehow it materializes. It is not that easy. He knows it, but is not afraid of it. Oh what a difference a little effort makes. A strong work ethic – if you don’t have one it is time to stock up. After all, he is the man your man could run like.
With such a commitment to practicing and working out, it is surprising that his diet is not as disciplined. “I pretty much eat whatever I want. I just recently got into eating Indian food, so I’ve been eating a lot of naan lately. I know guys who’ve gotten medals at the Olympics, and they eat a lot of McDonalds. There are also guys who are on more restrictive diets. It’s really whatever works for you,” Gaymon said with a chuckle. So what kind of advice does Gaymon have for those wanting to pursue track and field professionally? He takes a business-like approach, and while he stresses the importance of hard, diligent work, he asserts that individuals should
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BLVD ASKS...
Aaron Murray
our own fraternity that we can be a part of.
Who has had the biggest influence on your life?
My dad is probably my biggest role model. He is the hardest working man I know and he never asks for anything in return. He has taught me that hard work can get you anywhere in life.
What has been your most nervous moment in competition?
Playing in the State SemiFinal Game as a senior in High School. I had missed the previous 7 games due to a broken leg and really wasn’t even supposed to be walking yet. I was a little nervous of getting injured again and I wasn’t sure if I was able to play to my full potential. It ended up working out and we won the game and then the State Championship.
If you could have any other talent what would it be?
Name Aaron Murray Sport Football Age 20 Hometown Tampa, Florida High School H.B. Plant High School 16
What is the best thing about being a college athlete?
The best part would have to be the relationships I have made with not only my teammates but with different athletes. It is like we have
I think it would be cool to be able to do crazy dunks.
What are your future athletic goals?
I want to win a couple SEC and National Championships while I am at UGA and then I would love for the opportunity to play in the NFL.
Name Dijana Kunovac Age
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BLVD ASKS...
Dijana Kunovac
Hometown Lawrenceville, GA High Central Gwinnett High School School What has been the most memorable moment of your college career?
’ I m a broadcasting major here at UGA and my main focus is sports broadcasting. I got to cover a lot of the football games this past season and I will not forget a single game I got to be on the sidelines for. The home game against Arkansas where we came back in the last couple of minutes and then lost was absolutely heartbreaking but being that close to the action is something I will never forget.
What is the worst thing about being a college athlete? Watching some of my friends go through scrutiny from other people ’ because they re college athletes is definitely the hardest part for them. ’ I think people forget that they re students and kids and they just judge ’ them based on performance. There s so much more to them than what they do on the court or the field and people really need to realize that.
Which professional athlete do you most admire?
’ I ve been the biggest Michael Jordan fan since I can remember. Not only did I do my 3rd grade book report on him, but I watched Space Jam ’ religiously for years. He s one of the ’ greatest athletes I ve ever seen and he also makes the teammates around him great, which I think is something ’ a lot of athletes lack. It s one thing to be a great player, but to make the ’ people around you great - that s a
true athlete.
If you could give one piece of advice to young athletes what would it be? I would just tell them to not take any of this for granted. Being a student is already hard enough, but being a student athlete comes with a
whole lot more responsibility. Appreciate everything you have and ’ use good judgement - it s really not that hard. Surround yourself with ’ good people and good friends; I don t ’ know where I d be without some of these guys.
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BLVD ASKS...
Christian Robinson
What has been the most memorable moment of your college career?
This past 2010 season we were playing Vanderbilt at home and my whole family made it to the game. They threw a pass out to a tight end and he “fumbled� the ball. I scooped the ball up and tight roped up the sideline and dove in the endzone for a touchdown. They later called the play back after they reviewed it and ruled it a dropped pass. But I had experienced a great play and the picture of me diving into the endzone made one of the pictures of the year in Georgia. My mom surprised me on Christmas morning with a blow up of the picture.
What is the best thing about being a college athlete?
Getting to play in Sanford stadium every home game is amazing. You have over 90,000 people there supporting you, hanging on every play like its life or death. Having them cheer for you it just makes the other 359 days of work worth the time and effort.
What is the worst thing about being a college athlete?
Name Christian Robinson Sport Football Age 20 Hometown High School 18
Lawrenceville, GA
Greater Atlanta Christian School, Norcross, GA
What is your earliest sports memory?
I remember when I was 8 playing football for my dad and how after every little league game we would run home to catch our favorite college games
The time demands we have as athletes are really rough. Having to wake up so early most mornings and go to tutors, class, workouts, meetings, the training room, practice, back to the training room for injuries, eating, studying and then finding room to sleep and have some form of a social life can really be stressful.
Fitness, Fun... AND A PHILANTHROPIST! McKinley Anderson and Special Olympics at UGA
By: Mary Kate Hoban
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orning, noon and night athletes of all kinds take the fields of the world by storm and compete. The fields of the world, under guises of neighborhood sidewalks, indoor gyms and traditional sports arenas, await all who are eager to run, skip or jump their way to fitness, strength or just plain pleasure. The famous Elle Woods once said, “Exercise gives you endorphins. Endorphins make you happy…” Here in Athens, Ga., McKinley Anderson, a third-year political science major, whole-heartedly agrees. But these days she derives happiness from a lot more than just exercise. As a member of the executive board of Special Olympics at UGA, Anderson gives the gift of sports to a group of student-athletes who are members of the AthensClarke County Special Olympics Program. With fundraising and weekly volunteer events, Special Olympics at UGA provides its studentathletes with intellectual disabilities, with the opportunities for the sports and entertainment we all crave, especially this time of year. Adapted P.E. classes are held Monday-Thursday at several Athens-Clarke County schools. There are Special Olympics field trips to a variety of locations every Friday. Rhythmic gymnastics, wheelchair football, wheelchair handball and bowling are some of the other sports offered on a weekly basis throughout the school year. Anderson first got involved with the on-campus philanthropy last year when she met the former president, Sissy Weldon, in her sign language class. Weldon brought her to one game of wheelchair handball. Anderson has been hooked ever since. “I love interaction,” Anderson says. “I need that interaction because I want to help and I want to be there and see them so happy.” Anderson and the rest of the executive
council look up to Haley Jackson, president of the organization, for leadership and guidance. She provides the backbone of support and guiding force to make the organization a truly collaborative effort. As the Events Chair for the 2011 calendar year, Anderson spends her weeks helping to plan “Homeruns for Hometown Rivals,” which will be held on Foley Field at UGA on April 18, for the second year in a row. Last year, the event raised $2,300, but beyond that, the athletes in the program got to play and interact with members of the UGA baseball team. More than just raising money that helps support the ongoing programs, Anderson and the other members give the unquantifiable gift of joy. “Just seeing one smile makes everything worth it,” Anderson gushes. While some days may appear more trying than others, Anderson never leaves an event feeling drained or letdown. After all, when dealing with athletes, tantrums are just part of the game. “What I’ve learned is that nothing ever goes the way it’s supposed to go…but it’s always a positive experience,” says Anderson. Anderson will carry these experiences with her forever. It has opened her eyes to some of the lazy habits that many of us fall victim. For example, she cringes at the “R word.” Working directly with these programs has made her hyper-sensitive to the often ignorant, but demeaning, vocabulary that proliferates around peers of all age groups. The program stresses proper terminology which centers on the “human first” method of labeling. The children and young adults she works with are “athletes with intellectual disabilities.” Special Olympics at UGA reminds us of human nature. The differences that supposedly separate us are really quite thin when examined closer. Human nature and need for activity is universal. The universal draw to activity does not stop after little league. It does not stop after high school sports teams. It does not stop in the winter. It does not stop in the summer. It does not stop because of a disability or physical handicap. It does not stop because of a lack of resources. An inspiring group of individuals in Athens have found a way to combine the human craving for fitness and fun with a compassionate lending hand. This spring, athletes of all kinds will truly be able to “Play Ball!” april
2011
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Let’s talk aboutSEX By: Meagan Shinn
Ever had some exercise between the sheets cure your headache? Does the big “o” resemble a runner’s high? There are benefits to a healthy sex life that coincide with building intimacy in a relationship. Safe sex can do a body good inside and out, from head to toe. Increasing your heart rate is central to a productive workout, which can also take place in the bedroom. Thirty minutes of foreplay and sex can burn anywhere from 85 to 200 calories, the estimated equivalent of jogging, speed walking and weight lifting. You can burn up to 350 if some extreme activity is going on, like having sex while standing up. You can feel good not only because you burned some calories, but also just because your brain tells you to feel good. Sex, like exercise, releases endorphins, which are brain chemicals acting as neurotransmitters to direct signals within the nervous
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system. The release of endorphins creates a sense of euphoria, basically the equivalent of a runner’s high. Because the release of endorphins is your body’s response to stress and pain, you may find your headache to have disappeared after a jog in the park or...after having sex. For women, it is easier to have sexual arousal and pleasure in the future if endorphins are released more often by exercising. Women who are physically fit from exercise are more capable of being aroused faster and of achieving a more intense orgasm.
While a safe sex life with an exclusive partner can benefit your general health, exercise and an overall healthy lifestyle can also enhance your sex life. According to Dr. Stephanie Burwell, professor of a human sexuality course at the University of Georgia, “Sexual health and regular health go hand
in hand.” Exercise increases energy, strength and endurance, qualities that are clearly applicable to the bedroom by allowing for a better sex life and more options and versatile positions. Burwell also pointed out that medications, heart disease and diabetes can interfere with sexual abilities. Exercising regularly can prevent health problems that could interfere with your sex life. Exercise also keeps your sexual age and sexual satisfaction much younger than your actual age. When it comes to sex for older men and women “if you don’t use it, you lose it,” Dr. Burwell said. However, she also pointed out that men and women should visit the doctor at least once a year to make sure their health is in tip top shape for sexual activity. Safe sex can also build intimacy for a relationship. “During orgasm for both men and women, the body releases oxytocin aka the love hormone,” Dr. Burwell said. This is the hormone that leads to infatuation, bonding and trust. “The only other time the body releases this hormone is during breast feeding which is why you can see how it produces a bonding effect,” Dr. Burwell said. Oxytocin also allows for better sleep which could account for the need to do some napping after the big “o.” Despite all of the extra perks, the only real way to take advantage of the benefits of sex is by practicing safe sex, which means always using a barrier method of contraception. Dr. Burwell stresses the importance of always using a condom to her students because “having risky sex can injure a life.” Sexual health should be the number one priority regarding enhancing your sex life. If you contract a sexually transmitted infection, then it will affect your sexuality forever. It’s also likely that you will undergo physical pain and always risk infecting
others. The social stigma that condoms are unnatural, uncool and inconvenient must be overturned to promote respect and healthy sex. No person or pleasure is ever worth compromising your sexual health. Women especially need to take control of their own sexual health by respecting their bodies in a way so that they are not manipulated to risk their health. Women should not be persuaded to have unsafe sex because “a condom doesn’t feel good” or any other excuse. If your partner cannot respect your concerns for your own health, then there’s really no need to be having sex with that person in the first place. “Communication is also part of sexual health. You must have a conversation about your partner’s sexual history- that includes the number of partners he or she has been with and their history of sexually transmitted diseases,” Dr. Burwell said. People also need to answer these questions honestly. “When people are hooking up there’s usually no conversation and sometimes they don’t even bother to look at each other’s genitals. There could be blistering, warts, oozing discharge and people don’t even check out the situation that they are willing to let enter their bodies,” Dr. Burwell said. However, it’s important to remember you cannot always detect symptoms of sexually transmitted infections. The most common symptom is no symptom at all. Diseases can lie dormant in someone’s body for years without having visible symptoms. What lies dormant in another person’s body can sometimes pop up immediately with painful symptoms on yours.
“If you don’t use it, you lose it.”
As an exercise in Dr. Burwell’s class on Human Sexuality, students role play this conversation of asking their partner’s sexual history either as a hookup or as a boyfriend/girlfriend scenario. The benefits of sex: endorphins, oxytocin, exercise and intimacy, are definitely available, but come with a HUGE, bright, bolded “fine print”: the importance and practice of safe sex. 21
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lirtatious itness:
Get Your Sexy Back By: An Nguyen and Dana J. Hortman Photos by: Cynthia Nist
Everyone has a love/hate relationship with working out. One minute, the rush of adrenaline pumps you up, the next, it becomes a chore trying to figure out how to fit a 30-minute workout into your chaotic schedule. When it comes to exercising, the concept is all the same. Run three miles on the treadmill at a steady pace and medium incline, climb apartment stairs 50 times or lift x amount of weight for three repetitions. Instead of the standard gym workout, many decide to branch out and find a more exhilarating workout – the type that would not only burn calories, but one that would allow the opportunity to have fun while doing so. From the high impact of kickboxing to the meditation of yoga, there is a wide assortment of alternative workouts. But, there are two workouts in particular that are causing quite the attention. Strip aerobics is a full-on, hardcore cardio workout that just so happens to incorporate sexy and sultry, but never vulgar, dancing. The name strip aerobics has been the cause of confusion ever since the fitness craze emerged a few years ago. “People only hear the word ‘strip,’ but they don’t hear ‘aerobics,’” said Ivy Le, a member of the Modern Pin-Ups, an Athens-based strip aerobics performance group. Despite its name, this is not the kind of workout where you actually strip or dance on a pole, although in certain variations you can. DanceFX in Five Points offers strip aerobics classes twice a week, one hour each. Grace Bagwell 22
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began teaching the class two-and-a-half years ago after having taking a class herself, and falling in love with it. Bagwell’s class utilizes strength and conditioning training that helps to work on the abs, arms and everything else. Pilates moves are also incorporated into the workout to help tone the entire body. The cardio part of the workout kicks in with the dancing. Bagwell will mix in elements of jazz or hip-hop into the sexy dancing, creating a more burlesque-like routine, rather than a strip club routine. In fact, Bagwell describes strip aerobics more as burlesque aerobics. Shimmying, crawling, hip and body rolls are major moves. Even though there is no stripping, it’s still about being sexual, suggestive and sensual. The incorporation of objects, like chairs or scarves, are included to make the workout a little more sensual. All of these elements combined help to create a fun, exciting and sexy exercise routine, that doesn’t actually resemble a regular grueling, sweat-inducing workout. “It’s like a regular workout, but you don’t feel ugly the whole time while doing it,” said Le. And let’s face it, when there’s a good deal of sweating and gym clothes involved, most of us don’t feel that pretty while working out. But strip aerobics is an exercise where a woman can get in a good cardio workout and still feel good at the same time. Plus, it’s not as limited or restrictive as some other dance workouts. In other dance workouts, music tends to be the focus of the class, with people moving to the beat and keeping time. But in strip aerobics, the women are the focus, not the music. “Anything goes and it’s much more free,” said
Le. You can move your butt this way and that and shake your hips however you want. There’s no need to be shy from letting your inner fierceness come out here. Besides the cardio benefits, strip aerobics provides a mental boost. “It’s more about women being comfortable with themselves,” said Bagwell. “It made me a lot more comfortable with my body.” The added benefit of allowing women to feel more comfortable and free in their own bodies, no matter size or shape, is a much needed boost for any woman. The sultry moves, from the dip to hip rolling, allow women to explore and learn their bodies’ movements and its capabilities. Rebecka Wilson started taking the class at DanceFX last August after seeing fliers around town. Like Bagwell and others who have tried out strip aerobics, Wilson feels more comfortable in her body. “It’s not dirty or raunchy. You can tone it down if you want to,” said Wilson. “It’s totally fun and open.” “Come try it once and if it’s not for you, then it’s not for you,” said Bagwell. But understand that strip aerobics is not the class where you come and learn to be a stripper who swings around on a pole. Bagwell claims that the biggest question people ask her about strip aerobics is if there is a pole involved. No, there are no poles involved in the class at DanceFX, nor is there any stripping. So if you happen to want to try strip aerobics and have a portable pole 23
at home, leave it there, but bring yourself to the class and get ready to move. If you’re nervous about performing in front of a class though, there are plenty of strip aerobics workout DVD’s available, including Urban Striptease Aerobics and Carmen Electra’s. Pop one in the DVD player and watch the calories burn. Formally titled Zumba Fitness, this Latin-inspired dance aerobics combines international music with sizzling dance steps to form the perfect cardio workout. From the basic salsa to the upbeat rhythm of the merengue and samba, Zumba incorporates many traditional Latin American dances into its routine. “Zumba has a formula recommended for instructors,” says Patricia Sims, a Zumba Fitness instructor from Athens, Ga. “70 percent of the music we use is Latin and world influenced such as Bollywood, cumbia, reggaeton. But the 30 percent can be modern pop or hip hop. Every instructor is different.” No matter the music, class participants are sure to have a good time while burning calories. Originating in Colombia in the mid-90s by fitness instructor and choreographer Alberto ‘Beto’ Perez, the Zumba craze did not reach the U.S. till 2001 when Perez brought his ground-breaking workout to Miami. The Zumba product first began as a series of DVDs that eventually led to the popular demand for actual instructors and local classes. In 2005, Zumba Fitness launched a school to certify instructors to teach the Zumba classes for those who wanted to participate in the new workout trend. From that point onward, the Zumba Fitness brand skyrocketed and introduced more products available to the public such as workout attire, accessories and music CDs. More recently in 2010, Zumba Fitness released their popular fitness program on the Nintendo Wii, Microsoft Xbox, and Sony PlayStation 3, making it the “first branded fitness program to launch a video game on all three major gaming platforms.” Zumba Fitness not only offers the basic Zumba workout, but five other variations as well. These include Zumba Gold, Zumba Toning, Aqua Zumba, Zumbatonic and Zumba in the Circuit. According to the official Zumba Fitness website, “since its inception 24
in 2001, Zumba Fitness has grown to become the world’s largest – and most successful – dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.” “I think it’s so popular because people like to have fun and dance,” says Stacy Connell, a certified Zumba Fitness instructor and assistant director of fitness and wellness at the Ramsey Center on the University of Georgia campus. “People like to just let loose, let their hair down and have a good time. You don’t realize how many calories you’re burning during class.” And the moves are simple. Zumba requires no previous dance background or experience. With the music pumping loud and energy flowing from the class participants, Zumba is the ultimate weight-loss workout. “I wasn’t a fitness person,” explains Sims. “But Zumba made progress. I didn’t have to drag myself to go workout. And now, I am 47 pounds lighter.” Like Sims, many others are taking the Zumba Fitness challenge in order to lose weight and feel great. There are several gyms and dance studios in Athens that offer the Zumba Fitness classes. Depending on your budget and schedule, be sure to check out the YMCA of Athens, BodyPlex, The Omni Club, and for you University of Georgia students, the Ramsey Center. So if you’re ready to start moving your hips and burn calories, leave the weight room and track behind. Strip aerobics and zumba will shed those calories, and you’ll have fun while doing it. As the Zumba Fitness motto says, ditch the workout, join the party!
BEFORE & AFTER WORKOUT DRINKS
By: MOLLY BERG
Could these drinks be hindering your workout?
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egular fitness enthusiasts typically have their own workout routine. Whether it’s wearing certain outfits or performing a small warm up, people adhere to a fitness regimen at the gym. However, one thing that’s always important in regards to workouts is what you drink. Hydration and stamina are vital when it comes to working your hardest and staying healthy. Water remains a simple solution to what you can drink before and after a workout. However, there are plenty of other options if you’re looking for taste in what you drink during exercise.
FRUIT DRINKS
One option is fruit drinks. Like the generic brands in the grocery store, steer clear of the apple and grape juices. These drinks can typically be high in sugar and low in actual juice content. Instead, 100% fruit drinks like pomegranate and blueberry are perfect for giving you the nutrients you need before exercise. Their natural flavor can also encourage you to give the workout your all, as opposed to being fueled by tasteless water.
GATORADE
It’s also important to maintain electrolytes before and during a high endurance work out. Gatorade, specifically the G series, does just that. The G series works to hydrate athletes continuously throughout the exercise. The series comes in several flavors, like Lemon-Lime and Fruit Punch, and is taken in a sequence, depending on your activity.
CHOCOLATE MILK
Pick water, Gatorade or pure fruit juice and you can’t go wrong with a workout libation. However, to keep up energy and health after your workout, there are several drinks that will boost nutrition. In recent studies, nutritionists have found that low fat
chocolate milk is good to drink after a high energy workout. This is due to chocolate milk’s combination of proteins and carbs, things it offers in a much greater amount than just milk or Gatorade. Although water provides hydration, it does not give the drinker anything to metabolize. Chocolate milk has carbohydrates that allow athletes to recuperate after an extensive workout.
PROTEIN SHAKES
Protein shakes also have the same effect as chocolate milk after a workout. They give you a source of fuel after your body has depleted its supply exercising. Certain shakes have the ability to make your muscles grow significantly. If you want toned muscles after a workout, protein shakes from GNC do the job. They even have Muscle Milk, a chocolate milk beverage. GNC provides the most reliable drinks for after exercise nutrition and results.
Overall, you can always bring water to the gym. However, for endurance, drink a form of juice whether it be Gatorade or fruit, to fuel your metabolism. After your workout, finish it off with some water and chocolate milk, to give your body back its carbohydrates and metabolism. Exercise is the first step to getting healthy. Supplying your body with the nutrients to work out is the next! 25
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or many, calories define how we eat and exercise. Whether we strive to lose that extra ten pounds or just want to eat healthy, calories can take up a big part of our lives. What are calories exactly? Sure, the higher the number, the more weight you gain. Inversely, the lower the number of calories, the better it is for your figure. What way should we be burning off these calories? How do they work? To define them, calories are a measurement of energy that moves a kilogram of water to 1 degree Celsius. It is a way of finding energy in our food. Calories essentially show how much food energy exists in a package label. It identifies the amount that is in the ingredients, according to Discovery Health “How Calories Work”. If a package has more food energy, the food is typically harder to work off. However, calories are needed to keep up weight and your overall energy. How many calories a day
should people consume? The answer depends purely on the individual. For women, the average is around 2200 calories or less. For men, it is usually around 2800. Shapefit.com provides an online calculator to find the calories you need each day. You simply put in your gender, height, weight and age to find out how many calories you need to you’re your current weight. While not only weight and age play a key role in determining your calorie intake, some people also have a faster metabolism than others. Their calorie intake is typically higher than those with slower energy. Although we can potentially consume a lot of calories in one day, they can equally be burned off in the same amount of time. Calories can burned off while we do the most mundane of things. We rid calories when we sleep,
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Sex itse burn off calories
Calorie Burner Guide:
What’s Burning? By Molly Kate Berg
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LET it eat and even watch T.V. (albeit much more slowly than exercise). Exercise is the ideal way to lose weight, but our bodies are constantly burning calories during the activities we perform. Some common activities can actually be great ways to lose weight. Laughing, for example, can be a form of exercise. Hearty laughs involve the whole body and naturally take up energy. According to a USA Today article, you burn 20% more calories than you do not laughing. Although ultimately not as effective as a regular workout, laughing can eventually produce long term results if you keep up the hysterics. Walking, as opposed to running, also burns a significant number of calories. Incorporating more walking into your daily routine can make a difference in your overall calorie loss. Think about how much you travel a day. If you allow yourself to substitute walking for a third or more of this transportation, you will eventually begin seeing results. This is much more
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elf can nearly 300 s an hour.
convenient when you don’t have time to get to the nearest gym or trendmill! Another easier form of calorie loss is physical intimacy. Did you know you burn nearly 70 calories an hour kissing? Kissing increases your heart rate and can be a form of exercise, depending on its intensity. Sex itself can burn off nearly 300 calories an hour. These activities shows that losing calories can sometimes be all fun and games. Other easy ways include getting more sleep at night and sitting up straight. When you aren’t able to sleep enough, your metabolism decreases and you tend to eat more. If you slip in a few more hours a night, chances are your total calorie intake will drop dramatically. Posture is also important for digestion. By sitting up straight, you build the muscles in your abdomen. Even eating breakfast actually helps you burn those calories. While eating, your body no longer craves food and you tend to eat less later in the day. Sometimes weight loss does not have to be strenuous. Although exercise is always the most effective method, there are other ways to rid calories. Next time, instead of maybe stressing about those calories, laugh them off!
BURN...
Check out the calories you burn doing these everyday tasks, according to Discovery Health:
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CAL.
one hour pushing a shopping cart.
76.5 CAL.
30 minutes ironing clothes
5.7
CAL.
two minutes brushing your teeth
80
CAL.
30 minutes dusting
72
CAL.
30 minutes folding laundry 27
secret DIET
Y
ou’re not a fool. You don’t need someone to lecture you about the French fries you ate last night, nor do you need a nagging reminder that the cream-filled donut you inhaled at this morning’s office meeting was less than nutritious. Food is a necessity, but it’s also one of life’s great pleasures, and there’s nothing wrong with being a little bad now and then. The goal isn’t to be perfect, it’s to be happy and healthy, and sometimes adding a little junk food to the mix makes it easier to be both. But what about those days you are not intentionally splurging? Surely you don’t need someone to tell you what you should be eating, right? Wrong. Turns out that the “whole grain” breakfast you scoffed down this morning could very well be loaded with fat, calories and sugar. BLVD turned to the pages of the best-selling book, “Eat This, Not That: Supermarket Survival Guide,” to give you the scoop on the worst so-called “healthy” items you may already have in your pantry.
DESTROYERS By Robyn Abree
Breakfast Culprit: Yogurt with Fruit on the Bottom 150 Calories 1.5 grams Total Fat 27 grams of sugar Sugar equivalent: 1 can of regular soda Chugging a can of sugary soda to start your day is an obvious “nono,” but it’s not so obvious when those same sugar calories are coming from a prettily packaged yogurt container boasting health benefits. Take a second glance at the nutrition label, and you’ll find that the majority of the sugar coming from most brands of yogurt is “high-fructose corn syrup” – hardly healthy morning fuel.
The Solution: Do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries and you’ll save about 15 grams of sugar.
Lunch Culprit: On the Border Grande Taco Salad with Beef and Chipotle Honey Mustard 1700 calories 124 grams of fat (37.5 g saturated) 2,620 mg sodium 28
Nutritional Equivalent: As much saturated fat as 37 strips of bacon and more calories than 11 Taco Bell Fresco beef Tacos. Holy guacamole, this salad is anything but healthy. Remember, you can’t get the best of both worlds all the time. Putting your favorite junk food on top of a pile of lettuce still doesn’t make it healthy. With almost as many calories as a full day’s recommended amount and nearly twice the amount of RDA of fat (an astronomical 37.5 being saturated!), do your body a favor and say “no quiero” to this taco salad. If you’re still not startled by the nutritional calamity of this meal, why not just go to Taco Bell and snack on 11 beef tacos? You’ll be getting more bang for your buck, and have a refrigerator full of artery-clogging tacos for the week, not just the night.
The Solution: If a healthy salad is what you’re after, skip over the entrée section of the menu and opt for a house salad with dressing on the side. At On the Border, order the House Salad with Fat-Free Mango Citrus. With only 255 calories and 3.5 g saturated fat, you’re guaranteed to leave the restaurant being able to wear the same pants you had on before you came in.
your chances of diabetes and obesity with every sip.
The Solution:
Dinner Culprit: Healthy Choice Complete Selections Sweet and Sour Chicken 430 calories 9 g fat 600 mg sodium/ 28 g sugar Sugar equivalent- 2 scoops of Breyer’s Reese’s peanut butter cup ice cream You would roll your eyes if someone told you she eats ice cream every night for dinner, but chances are that the “healthy” frozen dinner tucked away in your freezer might be packing the same amount, if not more, sugar than the frozen confection that it’s sitting next to. Lots of times, so-called healthier options swap out fat and add sugar or sodium to make up for taste, making for a resplendently deathly diabetic dinner.
The Solution: Try Kashi Southwest Style Chicken 240 calories 5 grams of fat 580 mg of sodium Yes, it still has about the same
amount of sodium, but with no sugar and half the fat and calories of the first meal, it makes for a much more nutritious option. If time isn’t an issue and you really want to ditch extra salt and calories, grill and season your own chicken breast and add a cup of veggies for an even better meal.
Next time you want to grab some tea on the go, opt for one with more honest intentions like Honest Tea Green Dragon Tea (1 bottle, 16 fl oz), which only has 60 calories and 16 grams of sugar. If you really want to ditch refined sugar, brew your own tea and try adding natural substitutes like agave nectar or Stevia.
To Drink Culprit: SoBe Green Tea (1 bottle, 20 fl oz) 240 calories 0 g fat 61 g sugars Sugar equivalent- 4 slices of Sara Lee Cherry Pie Let’s get something straight. Green tea is known for its healthful antioxidant properties and body cleansing benefits, not for its sugar rush. So why, then, would you grab for a bottle of tea with nearly as much sugar as four slices of pie? Simple answer, you wouldn’t. Don’t feel bad, the gorgeous slim celebrities that advertise with SoBe probably have you brainwashed into thinking that drinking a SoBe green tea will keep you just as trim. In reality, you’ll be increasing 29
Go Ahead
Are you ready to go vegan?
and
O
VEG OUT!
prah said that after doing it for a month she became more spiritually enlightened. Alicia Silverstone said that after just two weeks of sticking to it, “her body felt lighter, her skin cleared up and nagging stomach cramps went away instantly.” Natalie Portman and Tobey MacGuire have made a lifestyle out of it, and more recently Glee’s Lea Michele said it gives her “boundless energy.” So what’s making these celebrities so jovial? They all claim it’s due to adhering to a vegan diet. A vegan, unlike a typical vegetarian, doesn’t consume any animalbased products including meat, eggs, fish or dairy and sometimes, even honey (it’s made by bees). The veganism movement exploded since Rory Freedman and Kim Barnouin’s book about the benefits of a plant-based diet, Skinny Bitch, topped the NewYork Times Best-Seller list in 2008. In the book, Freedman and Barnouin talk candidly about the cruelties of livestock production and the dangers of consuming dairy, eggs and meat from animals that have been blasted with hormones and antibiotics, fed a largely corn-based diet and live in crowded pens while wallowing in their own feces. Above all, the two praise the healthful benefits of a vegan diet, claiming that simply going vegan is enough to drop stubborn weight and prevent several types of cancer. But what does it really mean to go vegan? Can a diet synonymous with the “skinny bitch” label really be a healthy one? BLVD asked Dr. Reed Mangels of the Vegetarian Resource Group, registered dietician Mark Rifkin of Maryland and registered dietician Joseph Gonzales of the Cancer Project to weigh in. According to all three experts, anyone who adheres to a properly planned and varied vegan diet can easily meet standard nutritional requirements. Perhaps one of the biggest misconceptions is that a vegan diet doesn’t supply enough protein, which Mangels said is
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By: Robyn Abree
“simply not true.” In fact, Mangels debunks the myth that plant proteins don’t have all nine essential amino acids. “Plants may not have the same proportion or ratio of all amino acids like animal proteins have, but you can absolutely get all the essential amino acids from a plant based diet.” She explains that some plant-based proteins may be higher in one amino than another plant-based protein and that’s where, she says, eating a variety of foods in a vegan diet is important. “As long as you’re eating lots of different protein sources, over a day or two, you’ll get all the essential amino acids your body needs, no problem,” Mangels said. “And there’s no need to worry about mixing different protein sources in one meal, because your body will naturally compensate for what it lacks.” She also adds that contrary to popular belief, several plant proteins like hemp, quinoa and soy actually have essential amino acid ratios similar to milk and eggs, or perhaps even more complete proportions. That’s not to say that all vegans shouldn’t worry. Although Mangels has “hardly ever seen a vegan with a protein deficiency” she said that people with eating disorders and college students who only rummage the dining hall salad bar may be at risk. “Vegans don’t just eat raw vegetables and salads,” Mangels said. “You really have to be eating grains, soy, nuts and beans.” Second to the protein myth, Mangels said calcium intake is the greatest misconception of going vegan. “We’re often brainwashed by the dairy industry to think that drinking milk and eating cheese is the only way to get calcium, but that’s also not true,” Mangels said. “There are many cultures that get plenty of calcium that don’t rely on dairy at all.” Mangels said for vegans looking to get enough calcium without resorting to a cow should first look to green leafy vegetables like kale, collard greens, and bok choy. Not only are they excellent sources of well-absorbed calcium, they have many other vital nutrients like iron, vitamin A and C. For those
not very fond of dark leafy greens, Mangels said fortified foods like plant milks, soy yogurts, cereal, tofu and orange juice are simple ways to ensure enough calcium intake. Joseph Gonzales, dietician for the Cancer Project, similarly said that the importance of dairy as a calcium source is mostly hype. “Lots of studies show that countries with the highest intake of calcium have the highest risk of bone fractures,” Gonzales said. Also, animal-based calcium sources, Gonzales said, “can actually trigger a response in the body to leech calcium in urine” and
“The pros of becoming vegan, in my opinion, absolutely outweigh the cons”
-Dr. Reed Mangels
strong data exists that the protein in milk is associated with stimulating several types of cancers. “The research is still new, but if milk isn’t the only vehicle you have to rely on to get your calcium, you may want to look elsewhere instead of taking your chances,” Gonzales said. Mangels isn’t sure that the animal protein in milk is a big enough reason to stay away from dairy, but she lists several other reasons, one being that cheese is high in saturated fat and cholesterol and that eating a lot of it increases your risk of heart disease. Other than that, Mangels said she stays away from more so as an animal rights issue. “Commercial milk production only can happen if the cow is perpetually pregnant, which stresses her body immensely. What’s more, if the calf she birth’s isn’t female, than it’s starved and slaughtered to be used as veal meat. But that’s my animal hat, not dietician one.” If there is any prudent threat to adhering to a vegan diet, Mangels said it’s not getting enough vitamin B-12, a nutrient not readily available in plant sources. “Vitamin B-12 deficiency is no joke and it can leave you with a lifetime of neurological damage,” Mangels said. Still, Mangels said that B-12 deficiencies rarely pose serious problems for vegans, and the best way to eliminate a B-12 problem is to take an inexpensive supplement or eat fortified foods like breakfast cereals. Mark Rifkin agreed with Mangels that a B-12 deficiency can be the most significant problem of adhering to a vegan diet, but doesn’t
believe that it’s enough to justify a strict vegetarian to go back to eating meat. “People hear B-12 deficiency, and they think that’s enough reason to quit a vegan diet,” Rifkin said. “What they don’t know is that B-12 is a nutrient that originates from soil born bacteria, and that’s it’s not intrinsic in animals. If we lived in a perfect world where our vegetables weren’t overly sanitized, it probably wouldn’t be a problem.” Still, Rifkin suggested that all vegans take a supplement to eliminate any potential problems. As far as other concerns like ensuring enough iron and fatty acids in the diet, all three experts plainly agree that once again, for the vegan who eats a wellrounded diet, obtaining enough of these nutrients shouldn’t be a problem. What they say could be tricky though, but not impossible, is if a picky-eater decides to go vegan. “I won’t say it’s impossible to be a healthy vegan if you don’t like beans or soy, but it’s definitely going to be a challenge,” Mangels said. Additonally, she said taking legumes or soy out of the equation would also take out good sources of iron and zinc. Someone who dislikes these foods should really sit down with a professional to see how to make it work. Rifkin agrees with Mangels but says being a finicky eater isn’t the biggest challenge if deciding to go vegan. “Really, the biggest problem with going vegan is that it impacts your social life,” said Rifkin. “It’s hard to go out with friends to a steakhouse and socialize if you can’t find anything on the menu to order.” To eliminate such problems, Rifkin suggests calling up chefs ahead of time to ask if they could prepare a vegan meal, or simply ask for substitutes when out. Still, Rifkin says a person should absolutely not go vegan is if he or she has several food intolerances or allergies or a debilitating illness like kidney disease, cancer or HIV in which protein requirements are generally substantially higher and rapid weight loss is a known symptom. Other than that, for “90 percent of the people out there,” Rifkin said that going vegan shouldn’t be a problem as long as someone has proper access to a wide variety of plant-based foods. Mangels said that those considering a vegan diet should absolutely give it a try. “There is so much research that suggest vegans have lower risks for chronic illnesses like cancer, diabetes and heart disease that the pros of becoming vegan, in my opinion, absolutely outweigh the cons,” Mangels said. “From a health, environmental and ethical standpoint, I certainly promote a vegan diet. What’s truly important is that you look at the big picture and do what you can.” 31
WHAT’S YOUR
FITNESS GOAL?
H
By: Anita George
itting the gym doesn’t always have to be about losing weight. Some people just want to get heart healthy, others want to tone certain body parts and others just want to get active and feel better about themselves. And then there are those who want all of the above. Well, no matter what you’ve got in mind for yourself, we at BLVD want help you find what’s right for you, showing you some workouts you can do, in and out of the gym and how they affect your body.
CARDIOVASCULAR EXERCISE
Why? To lose weight and get heart healthy.
Cardiovascular exercise is an effective way to lose excess pounds and increase cardiovascular endurance. Cardiovascular endurance is both the ability of your heart and blood vessels to efficiently transport fuel and oxygen to your muscles and your muscles’ capacity to use that fuel to endure continuous exercise, according to the University of Georgia’s department of Kinesiology’s textbook, UGA Physical Education & Fitness Activities. How to do it: Cardio exercises aren’t just jogs and bike rides anymore. Elliptical Training: You place your feet on the Elliptical machine’s pedals and start stepping, holding on to its poles with your hands. You move the poles back and forth. Targets both upper and lower body muscle groups. Rowing: On this machine you push off of a platform with your feet and and use both hands to pull and release a handle toward your ribcage and then away from you. At one hour of moderate intensity: a 200 pound person can burn at least 630 calories 32
using a rowing machine. Targeted muscle groups include: quadriceps, biceps, glutes and hamstrings, according to the LIVESTRONG Foundation website.
How it works: The Body’s Immediate Response:
With any cardiovascular exercise the following happens inside your body: CE causes you to breathe in more rapidly and deeply which increases the amount of oxygen in your bloodstream. It also causes tiny blood vessels, known as capillaries to expand in order to increase blood flow that carries in more oxygen and takes away waste like carbon dioxide and lactic acid. Endorphins, your body’s own painkiller, is also released which can lead to a happier, more relaxed state of mind, says the Mayo Clinic website.
Expected Results: Long-term Effects on the Body: With regular cardiovascular exercise the Mayo Clinic website goes on to say that you can expect to: Lose weight and maintain that loss. Increase the “good” cholesterol, High-Density Lipoprotein (HDL), in your blood and decrease the “bad”, known as Low-Density Lipoprotein (LDL). All of which amounts to clearer arteries overall. Lower your high blood pressure.
SPRINTING (Instead of Running) Why? To build a lean, yet
only a few times a week, giving yourself a day between sessions to allow your muscles to muscular physique. How to do it: recover. Rather than just running, Food: sprinting usually involves Increase the amount of carbohydrates in a 10 minute warm-up jog, your diet (breads, cereals, pasta, etc.) then a 20-second intensive Make sure you increase the amount of run, then a slow, light jog protein in your diet to help your body for 40 seconds and then repair your muscles. a sustained alternation Iron is also important. Eat meats and between sprinting and jogleafy greens like spinach that are rich ging 10 to 12 times. in it. This form of sprinting How it works: The Body’s Immediate is known as a Sprint Response: Interval exercise. Sprinting causes you to become out of breath. If you decide to incorporate any sort of sprinting It drains your muscles of any sugars into your workout, do so present in them, causing your body to then begin to use up the sugars in your blood. The body continues to burn calories for hours after your workout has ended. Your muscles will twitch and twitching muscles burn (and the more calories than muscles at rest or ones that are exercise machines that go with them) more consistently stressed. Why? You want to achieve your fitness goals in a Expected Results: Long-term Effects on the Body: shorter amount of time. Or you want to lose weight Builds and tones muscles rather than just burning while significantly improving other aspects of your calories and getting rid of fat. health, such as that of your heart and mind. Doing 30-second sprints as part of your exercise How to do it: Exercise machines that work out your regularly will speed up your metabolism. One study, published in 2009, reported that insulin whole body: Cable Machines: function, the body’s ability to regulate blood sugar Contains two weight stacks that you lift or lower levels, improved by 23 percent because of sprinting. as you operate pulleys using your arms and hands. Expected Results: Long-term Effects on the Body: Contains different attachments and allows you Increase in energy. to pull from different angles, depending which muscle group you want to target. Enhances your mood. Revolving Climbing Walls: Strengthens your heart muscle. Based on body weight Just about every muscle group is toned and has Can adjust: speed, and angle of the wall (for added muscle tissue. steepness) To use: step onto a foothold and begin climbing. Whatever your fitness goal happens to be, the most important How it works: The Body’s Immediate Response: thing to remember is to get and stay active. While the most Lactic acid is released in your muscles, resulting in beneficial physical activities usually involve a fair amount of CE, there are ways to make physical fitness activities more fun and fit that burning sensation you might feel after you’ve better into your busy lifestyle. Check out these suggestions from been working out your muscles. the U.S. Department of Health and Human Services: Heart rate is elevated and almost every muscle group • Heavy gardening • Tennis in your body can be targeted. • Dancing
WHOLE-BODY WORKOUTS
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Canoeing
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POST WORKOUT W
ith summer not far ahead, lots of people can be seen running up and down Milledge, playing soccer at the IM fields, or hitting the track or weight rooms at Ramsey. But what if an injury puts a kink in your workout routine? Your dreams for Beach Bod 2011 could be all downhill from there. To prevent that, BLVD has compiled a list of home remedies for a range of workout related injuries.
SORE MUSCLES Dr. Patrick O’Connor, Professor of Kinesiology at the University of Georgia, has done extensive research on the pain-relieving effects of ginger. According to the study done by Dr. O’Connor along with Dr. Christopher Black, “Ginger was found to exert a more delayed effect on the dayto-day progression of soreness…Our data suggest that consuming 2 g of ginger daily can reduce the exercise induced muscle pain common among athletes and amateurs alike.” This includes ginger ale, with some brands containing up to 17 g of fresh ginger, like “a 12oz. bottle of Reed’s Original Ginger Brew” (Black & O’Connor 2010). Capsulated ginger supplements can also be found in drugstores. Even adding a teaspoon of ginger powder to each meal can have significant benefits.
TIRED FEET Your feet are probably the most overlooked and hardest working parts of your body. Many of your nerves meet here, which explains why feet are so sensitive to touch. For tired feet, soak in hot water prepared with a handful of rock salt and/ or Epsom salt for 30 minutes. The rock salt acts as a water softener, while the Epsom salt Knees weak? Try adding more fruit into your daily diet 34
HOME REMEDIES By: CAROLINE KIM
softens skin. Adding crushed mint instead of salt will also help soothe tired feet. The cooling effect of the mint will have your feet feeling like they’re in a giant mojito. You can also try using sugarless, carbonated water for a refreshing, fizzy alternative.
BAD KNEES
According to one source, women are more prone to knee problems because, anatomically, they have wider hips. This results in the upper leg bone entering the knee at a greater angle, which causes the knee to twist more than for men. If you have bad or weak knees, try adding more soy, fruit, nuts, and fish to your diet. For immediate relief, place a hot pack on your knees. You can also try applying a paste of wheat, castor, and turmeric mixed in goat’s milk or clarified butter.
Make sure to wear shoes that have good rubbery bottoms to absorb the shock of walking on such unforgiving surfaces as concrete and asphalt all day. Keep the wearing of heels to a minimum, too, as these take a huge toll on your knees. Avoid squats, knee bends, and running. Swimming, biking, and rowing are good alternatives that will be easier on your knees.
SPRAINS/STRAINS In case of a sprain or strain, wrap the area with athletic tape or an elastic wrap to immobilize the area and prevent it from further injury, making sure to start wrapping at the end farthest from your heart and not to wrap too tightly preventing proper blood circulation. Avoid activities that cause discomfort.
Ice the area for 15-20 minutes at a time and repeat every two to three hours. The cold will help reduce pain, swelling, and inflammation. Elevate the sprained area above the level of your heart as gravity helps drain excess fluid and thus reduces swelling. After the first two days, you can gradually start using the sprained area, being careful not to overexert yourself. Mild and moderate sprains will normally heal in three to six weeks. Avoid activities that cause discomfort, but you can use your judgment to gauge whether or not you can still exercise other muscles to prevent de-conditioning. Alternating hot and cold vinegar wraps can also help soothe sprains and strains. Soak a towel in a mixture of equal parts vinegar and hot water. Wring it out and wrap it around your foot for five minutes. Do the same with a mixture of vinegar and cold water, and repeat this procedure three times.
BRUISES Some people are more prone to getting bruises, and women are among these individuals. As you age, too, you can become more susceptible to bruising since the tissues and fatty layers under the skin thin out over time, exposing the capillary walls to more damage. If you get a bruise, it probably won’t hinder your workout routine, but it might be unsightly in your track shorts. Try taking a cotton ball and soaking it in white or apple cider vinegar and applying it to the bruised area for about an hour. Make sure not to let it sit on your unaffected skin, though, as these are both highly acidic and can result in even more unsightly marks. You can also try mixing one part cayenne pepper to five parts melted petroleum jelly. After it has cooled, apply this mixture to your bruise to help soothe the pain. Soaking a cloth with comfrey tea and applying it to the skin can also help lessen the pain and appearance of a bruise. Another topical home remedy is applying crushed parsley to the
Adding ginger to your diet can be a great way to reduce post-workout muscle pain
Try taking an oatmeal bath to help with a skin rash
affected area. Parsley has a lot of therapeutic properties to lessen the appearance of bruise marks. Since bruising is a result of broken capillaries, taking vitamin K and vitamin C supplements may be a smarter option if you really bruise like a peach. This will help the clotting of your blood and help the development of thicker and more resilient blood vessels that are not as prone to breakage.
SKIN RASHES Some things never change. One of the best treatments for skin rashes is still an oatmeal bath. Be careful not to scrub or scratch the affected area while in the bath, though. If you don’t have time to take a soothing oatmeal bath, however, try any of these quick topical remedies. Gently apply olive oil to the affected area. Also, washing the affected area with chamomile tea can soothe the rash. You can also try applying aloe vera gel or pulp to the affected area. Applying baking powder on the affected area while adding gentle pressure may also be effective. Wet compresses can also help reduce inflammation.
Whatever is bothering you, home remedies are becoming more and more sought after in this economy and in the growing trend toward more holistic and green approaches to living. Next time your knees are bothering you or you bang your shin on your desk, try one of the tips mentioned here before going directly to the health center.
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Skin Secrets By: Molly Kate Berg
Skin is the most physical representation of ourselves shown to others. It reveals not only our external beauty, but our internal health as well. Therefore, it is only natural to want to keep our skin looking as healthy and radiant as possible. Healthy skin can be achieved in several ways. Firstly, by the foods we eat. Food nourishes our insides and acts as a way of maintaining our skin. The more nutritious the food we consume, the healthier our skin. Essentially this nutritious food can be vitamins, minerals and protein. Vitamins A, C and E can be found in fruit like mangoes, papayas and grapefruit. Antioxidants can also be found in fruits, such as blueberries and plums. Likewise, protein can come from eggs, meat and beans. However, excess fat in the eggs and meat should be avoided. Staying away from fatty foods will ultimately give you a better complexion. Low fat foods, such as yogurt rich in vitamin A, improve your overall wellness according to webMD. Excess sun exposure can also be detrimental to your skin. Sun and stress allow you to age more quickly than you normally would. Therefore, sunscreen is tremendously important when you’re outside for extended periods of time. According to the Skin Cancer Foundation, you should wear sunblock with an SPF of at least 15, if not higher. Water resistant sunscreen is especially helpful if you plan to be outdoors longer. Fatty foods and sun exposure pose some of the greater risks to your health. Water is also essential for luminous skin. It provides the moisture needed to hydrate your body. By drinking eight glasses of water a day, you will prevent your skin from becoming dry and lackluster.
Taken along with vitamins and minerals, water can have the greatest effect on your skin. Although you can affect your skin’s appearance by your food intake, you can also use other methods to improve your skin’s health. Daily moisturizers, like Aveeno and Jergens Skin Firming, can help improve moisture if you are unable to keep up with those eight glasses of water. With skin, basic things make all the difference. Although rich foods and free radicals can pose threats to your health, you can still radiate the best possible skin with water, vitamins and moisturizer.
Inhale, Exhale Inhale, Exhale Inhale, Exhale
Inhale, Exhale
Thankfully we don’t have to constantly repeat these words in order to remind our bodies to consume oxygen. If that were the case, survival would demand much more multitasking. However, when it comes to exercise, you might need to remind your body to inhale and exhale. Breathing consciously and correctly is imperative to getting the most out of your workout. The amount of oxygen entering your body directly affects the capacity for cardiovascular activity. Oxygen creates energy that your muscle cells need to work effectively.
According to Dee Prince, personal trainer and owner of Athens Fitness, “breathing properly is very important while doing cardio workout in order to maintain proper heart rate based on age and fitness level.” He advises exercisers to breathe as normally as possible in through the nose and out through the mouth while running or doing any kind of cardio workout. The little hairs in your nostrils filter out impurities and extremely cold air that could damage your lungs if otherwise entering through your mouth. The nose also has inner glands that block out bacteria and pathogens. After air travels through your nose, it winds down a passageway that is lined with mucus membrane that will filter any particles that the other guards have missed. If you are having trouble breathing normally through your nose and out your mouth while doing cardio then you need to drop down to a lower exertion level and work your way up. However, “don’t hyperventilate forcing yourself to over breathe,” Prince said.
When lifting weights and strength training, always exhale while exerting force. “Exhale when you push the bar up during bench press and inhale when you bring it back down,” Prince said. When doing bicep curls, exhale when you curl a weight towards your body and inhale when straightening your arm back down toward the floor. When performing tricep kickbacks, exhale when extending the weight behind the body, and inhale when bringing it back towards you. Anytime you are applying strength during a workout, you should be breathing out. At no point during strength training should you be gasping for air. Prince often notices one of the main bad habits that people have while working out is trying to hold their breath. “Never hold your breath while performing a strenuous workout regimen. Holding your breath increases blood pressure, and if you already have blood pressure problems then that can be dangerous,” Prince said. The blood pressure goes straight to the head, causing dizziness or lightheadiness. “If they’re holding their breath, they are going to grow fatigued twice as fast,” Prince said. Breathing properly and rhythmically can also benefit your metabolism. Be smart and get the most out of your designated workout time. Don’t waste energy by forgetting to breathe while exerting strength or performing cardio routines. By: Meagan Shinn