Cal Poly Fit

Cal Poly Fit female fitness magazine

THINK BEFORE YOU SIP HOW ALCOHOL AFFECTS YOUR FITNESS GOALS

FUEL UP + RECOVER

WHAT TO EAT PRE & POST WORKOUT

Lean + Mean THE FULL BODY WORKOUT TO JUMP START YOUR FITNESS

Protein-packed smoothie bowls

DECEMBER 2015

(on a college budget!)

COVER STORIES 4

THINK BEFORE YOU SIP

5

FUEL UP + RECOVER

6

LEAN + MEAN WORKOUT

14

PROTEIN-PACKED SMOOTHIES

is your weekly party-mode ruining your week-long workouts? we’ll give you the scoop on what alcohol really does to your body

prep for your workout with these nutrition tips and learn how to refuel post-workout

are you ready to amp up your fitness? work through this full-body workout to kick your butt back into shape

blend up these bad boys for a quick meal on-the-go that doesn’t break the bank (or your health)

MUST- READS 10 GET BALANCED bosu moves to score you cool points in the gym

2

13 HEALTHY BREAKFAST 15 CARDIO, YOU SAY? breakfast classics without the naughtiness

learn the different types of cardio and what they do for you

CAMPUS FIT Need a workout buddy?

Use the app Frenzy!

Make lightning fast plans with friends and never hit the gym alone again.

WHAT CAN THE FRENZ DON’T REC CENTER DO FOR ME? LET SWIM LAPS IN THE REC POOL FRENZ Olympic-sized 20 lane pool M-F: 6am-10pm ; Sa-Su: 8am-10pm SWEAT Swimming - 474 cals/hour ALONE! LIFT WEIGHTS 20,000 + square feet Free weights and equipment Lifting weights - 200 cals/hour

Visit getfrenzy.com to download Frenzy for free today!

TOP 3 REASONS

Cal Poly Girls Workout + Eat Well

#1

feel comfortable with my body

#2

#3

be healthy overall

reduce stress + increase happiness

3

TAKE A GROUP FITNESS CLASS 15 + classes offered Ranging from Yoga to Body Pump Zumba - 600 cals/hour PLAY BEACH VOLLEYBALL 3 full courts Open dusk to dawn Beach volleyball - 545 cals/hour TAKE A SPECIALIZED FITNESS CLASS 5 different options $25-60 per quarter Belly dancing - 306 cals/hour ROCK CLIMB AT THE PARK Access to the 42' climbing wall Free climb on 13' bouldering rock Rock climbing - 740 cals/hour AND MORE!

whAT IS POLYFIT? Make your way up to the 2nd floor of the Kinesiology building and get ready to learn about your health! PolyFit is a program run by Cal Poly students that allows students, faculty, staff and community members to have their fitness and health tested. Students can have multiple aspects of their body composition measured for free (such as body fat % + BMI).

For more information go to - www.facebook.com/polyfitcp * caloric estiamtes from MyFitnessPal * all caloric expenditure estimations based on a 150 lb person * data taken from a survey of 43 female Cal Poly students

NUTRITION

WHY CARBS AREN’T THE ENEMY Let's talk about carbs, baby! Carbs always seem to get a bad rap. We've heard all of the carb bashing throughout the years - so let’s talk facts! We’ve got all of the information so you can ditch the gossip and stick to the cold-hard-truth. SPOILER ALERT! We see more carbs in your future.

Myth eating carbs makes you overweight

vs

Fact

eating too much of anything will cause weight gain calories in vs calories out is how your body gains/loses/maintains weight

all carbs are “bad” foods

processed (white/enriched) carbs are bad for your health processing takes out all of the beneficial vitamins and nutrients

my body doesn’t need carbs

your body needs daily carbs to function properly ~ you need around 130g to get your body through the day ~ your red blood cells and your brain rely on carbs to function properly ~ lack of carbs can result in concentration difficulties

low/no carb is the best way to lose weight

switching “bad” carbs with “good” carbs will help you lose weight processing takes out all of the beneficial vitamins and nutrients ~ grains contain vitmain and nutrients that positively affect your body ~ focus on whole grains ~ eat carb sources like fruits & vegetables instead of sugary foods (cereals, pastries, etc)

THINK BEFORE YOU SIP Is alcohol derailing your fitness goals?

We all know what alcohol does to our perceptions and behavior - but what does it really do to our bodies? Aside from the calories, alcohol really packs a punch when it comes to your health. Once you ingest alcohol, your body goes to metabolize it right away. The body can’t store alcohol like it can with carbs, fats and proteins...therefore your body puts all else on hold until the alcohol is out of your system. So everything you ate or drank before you hit the bars that didn’t already get digested is being stored in your body. But what does this mean? This means that our body stores those halted sources of energy as fat while our body breaks down the alcohol. So that beer belly isn’t just from the calories that alcohol provides, but is also a result of all that stored fat.

4

HOW TO FUEL UP AND RECOVER PRE + POST WORKOUT MEALS You’re gaming up for an intense workout but you haven’t eaten yet. You know your body needs fuel but you don’t know what! What’s a girl to do? Don’t worry, we’ve got you covered!

PRE-WORKOUT MEAL IDEAS

Before your workout This is crucial for the quality of your workout. You don’t want to get fatigued or hungry halfway through! Aim to eat your pre-workout meal 1-4 hours prior to your gym sesh. This meal should consist of a carb and a protein, with a small amount of fat. It‘s also important to include fluids (aka that good ole’ H2O) in your pre-workout regime to prevent dehydration.

- toast, egg whites + spread of avocado - protein pancakes + tbsp of almond butter - greek yogurt + raw almonds - protein shake + handful of berries Don’t forget your water!

After your workout So you just killed your workout and you’re feeling pretty spent. All you really want to do is hop in the shower and then lounge on the couch - not cook. Don’t worry! You do need to eat immeditely after exercise, but this can extend all the way to 2-3 hours post-workout. Having a meal with a carb and a protein is beneficial to replenish muscles and refuel your body with calories. It’s recommended that you consume 10-20 g of protein after a vigorous workout.

Post-workout MEAL IDEAS - protein shake + an apple - lean sirloin steak, baked sweet potato + veggies - grilled chicken breast, brown rice + brocolli - whole wheat tortilla, tilapia + salsa

BACK TO BASICS So what does alcohol offer at the basic level? Aside from the viewed social benefits, alcohol provides no nutritional value (or what we like to call empty calories). Alcohol also contains 7 calories per gram. To put that into perspective, protein and carbs contain 4 calories per gram and fat contains the highest with 9 calories per gram.

Here’s the scoop: anytime your calories in are greater than your calories out you’re going to gain weight. Alcohol counts too! If you’re imbibing with 2 Moscow Mules during Happy Hour that’s approximately 640 calories. In a standard 2,000-2,200 calorie diet that’s 30% of your recommended intake. There are other low-calorie drink options (Vodka Soda - approx. 96 calories) but don’t forget - your body is still hitting the pause button until all of that alcohol is out of your system.

5

*caloric estiamtes from MyFitnessPal *nutritional information from Dr. Kari Pillola at Cal Poly’s FSN Department *pre/post-workout nutrtion research from Nutrition for Sport and Exercise 2nd Edition by Marie Dunford and J. Andrew Doyle

TRAINING

Lean + Mean the full body workout to kick start your fitness

THE Workout Begin with a 10 minute warm up Recommendations - rower or stair machine Choose your weight level Complete each exercise for the full number of reps Rest for 30-60 seconds between sets Repeat each exercise 4 times (4 sets) and move on Cool down and stretch for 10 minutes once ďŹ nished

5-8 lbs

8-12 lbs

15-20 lbs

This workout consists of a moderate amount of reps and a high volume of sets.

Use this workout to get your heart rate up while simultaneously building strength and burning fat!

Cheat sheet

6

4 x 12 = 4 sets of 12 reps

Ready, Set, Go!

1

4 x 12 (each leg) weighted walking lunges

dip that knee low, ladies!

2 4 x 12 (each arm) Bent over rows

Pro Tip: Focus on form.

If you’re forcing reps with bad form - take a break!

3 push yourself!

7

4 x 12 (each arm) renegade rows

TRAINING

Keep it up!

4

4 x 20 (each side) dumbbell side bend

4 x 12 Sumo goblet squat

5

Engage those glutes!

6

4 x 12 (each arm) Hammer Curls

Last Exercise!

Do Work!

8

GYM LIFE 3 ways TO STAY

MOTIVATED FOR YOUR

WORKOUT

1

build a killer playlist that gets you pumped

2

set an alarm and lay your sneakers out

3

write down your fitness goals for the week

CARDIO REDEFINED hiit

fasted cardio

(high intensity interval training) (the morning glory of cardio) this style of cardio ever wake up and hit the gym without fueling up first? gets your heart rate sky high, brings it that’s your fasted cardio. down to a managaeble this type of cardio is said rate, and then brings to burn fat stores for energy it back up again. this - but be careful - too much type of cardio has an intesity can lead to burning “after-burn” effect which muscle instead of fat. makes your body burn more calories in the hours after your workout.

Benefits of weight training #1 improved strength and stamina “As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance...”

#2 weight management “As you gain muscle, your body begins to burn calories more efficiently.

The more toned your muscles, the easier it is to control your weight.”

#3 stronger bones “By stressing your bones, strength training increases bone density & reduces the risk of osteoporosis.”

steady-state cardio (this is your typical cardio) steady state cardio is anything from the treadmill to the stair climber where your heart rate stays at a moderatley constant level. the big benefit with this cardio is the calorie burn or its use as a warm-up or cool-down.

9

(mayoclinic.org, 2013)

GOOD EATS

Healthy Breakfast Classics Protein Pancakes

French Toast

What You’ll Need

What You’ll Need

1/2 c egg whites

1 banana 1 scoop flavored protein powder cinnamon dark chocolate chips (optional) non stick cooking spray

Topping Options honey almond butter syrup

2 slices of multigrain bread 1/2 - 3/4 c egg whites cinnamon splash of almond milk non stick cooking spray

Topping Options honey almond butter syrup

Instructions 1. Grease a frying pan with non stick spray 2. In a bowl, mash banana and mix in all other ingredients 3. Turn stove to medium heat 4. Pour two small pancakes into pan 5. Cook until underside is browned then flip 6. Once both sides have browned to your liking - serve them up!

7. Top with honey, almond butter or syrup 8. Enjoy!

Total servings: 2 pancakes (not including topping/additions) Nutrients per serving: Calories: 280 Fiber: 4g Sugar: 19g Fat: 1g Protein: 31g Carbs: 38g

10

1. Grease a frying pan with non stick spray 2. Turn stove to medium heat 2. In a bowl, mix together egg whites, cinnamon and almond milk 3. Dip your bread slices in the egg white mixture until soaked 4. Place bread slices in pan and flip once browned 5. Once both sides have crisped to your liking serve them up!

6. Top with honey, almond butter or syrup 7. Enjoy!

Total servings: 2 slices (not including topping/additions) Nutrients per serving: Calories: 310 Fat: 3g Carbs: 38g

Fiber: 12g Sugar: 9g Protein: 25g

* caloric estiamtes from MyFitnessPal

SMOOTHIE BOWLS

These bowls make the perfect breakfast or a quick ’n’ easy on-the-go meal!

HEalth MACHINE

CHOCO-NUT

INGREDIENTS

INGREDIENTS

1 1/2 c almond milk 1 tbsp ground flax seed 1 scoop vanilla protein powder one banana honey 1/2 c ice

1

tbsp crunchy almond butter 1 1/2 c almond milk 1 scoop chocolate protein powder one banana 1 c spinach 1/2 c ice

Once blended, pour your smoothie into a bowl and garnish with cinnamon, peaches and raw almonds!

Enjoy!

1/2

Once blended, pour your smoothie into a bowl and garnish with cinnamon, dark chocolate chips and almonds. Enjoy!

Total servings: 1 bowl Nutrients per serving: (not including toppings)

Total servings: 1 bowl Nutrients per serving: (not including toppings)

Calories: 400 Fat: 13g Carbs: 47g Protein: 29g

HOW MUCH THOUGH?

Calories: 450 Fat: 17g Carbs: 46g Protein: 28g

Each of these nutrient-filled smoothie bowls cost around $3 to make!

Bag of spinach ~$3 Carton of almond milk ~$3 Small bag of ground flaxseed ~$4 Small tub of protein powder ~$10 Jar of almond butter ~$8 Bunch of bananas ~$2 Ingredients all together make approx. 10+ bowls!

11

* caloric estiamtes from MyFitnessPal * Nutritional content and price dependent on brand and quantity of ingredients purchased

break a sweat

CIRCUIT BURNER Are you ready to break a sweat?

Circuit training is a great way to utilize HIIT (high intentsity interval training) to build indurance and torch fat. Start with our warm up and make your way through each circuit. Try completing each circuit 2-3 times before moving onto the next.

Incorporate this workout into your fitness regime twice a week to tone up and build strength. Once your body gets accustom to it, kick it up to 3-4 rounds per circuit or increase the time per move!

WARM UP

HEART RATE CHEAT SHEET

It's go time!

Maximum Heart Rate 220 minus your age (approx.)

Warm Up 50-70% of max heart rate

Start off this workout with a 5 -10 minute jog. Aim for a moderate pace (4 -5 mph) to warm up your muscles and get your heart rate up to the target zone safely.

12

Example: 20 years old 100-140 bpm

Target HR Zone 50-85% of max heart rate Example: 20 years old 100-170 bpm

*information from the American Heart Association

CIRCUIT #1

ABDOMINALS + QUADRICEPS Complete as many reps as you can in the time alloted.

Once you’ve completed exercise #1, move to #2 without stopping.

Remember to focus on form with these moves - quality over quantity!

Burpees (30 secs)

EXERCISE TIP

Plank (30 secs)

Keep those buns down! A common plank mistake is to let your butt rise above your shoulders, taking the work off of your abs. Keep your back flat and core tight. Can’t hold it for long? Try pumping your heels for a distraction!

Side Lunges (30 secs) Nice Job!

You’ve completed one circuit!

Rest 30-60 seconds and then it’s game time again!

Repeat this circuit 2-3 times and then move to Circuit #2!

13

Break a sweat CIRCUIT #2

GLUTES + HAMSTRINGS

High Knees (30 secs) Hydrant Leg Swings (30 secs)

Squat Jumps (30 secs) EXERCISE TIP

COOL DOWN

Make it work! Squat Jumps are a great way to work your lower body and get your heart rate way up.

Focus on springing upwards from your squat with as much explosive energy as you can muster.

Your legs will thank you later!

Way to go! You made it to the end! Now it’s time for the oh-so-critical cool down. To start bringing your heart rate down slowly, get back on that starting line! Walk 4 laps to start, and continue until your breathing is back to normal.

But not so fast! Before you pack up don’t forget to strech. Stretching is critical to keep your muscles long and lean as well as prevent injury.

14

fit life

TURN UP THE MUSIC AND MOVE PAIR THIS HIGH ENERGY PLAYLIST WITH A SESSION OF HIIT OR PLAY IT BEFORE YOUR WORKOUT TO GET PSYCHED!

LISTEN HERE!

GYM 101 the answers to all of your basic gym questions...

Lingo Blender Bottle - a water bottle with a ball or

whisk-like object inside. This is used to mix powder in your water for pre-workout or post-workout supplements.

Super Set - a set where you perform two exercises

back-to-back with a rest at the end/before the next set.

Example: 12 reps of weighted walking lunges straight into 12 reps of dumbbell squat to press. Rest 60 seconds. Repeat.

15

Checklist

water bottle

headphones + music

hair tie / hat

positive mindset

Etiquette 1. Always re-rack your weights

You wouldn’t want to clean up after someone else at the gym , would you? ...or worse, trip over leftover equipment and get hurt. Put all that equipment back after you’re finished and your gym reputation will thank you!

1. If you’re sweating - wipe it down We all sweat and it’s a good sign that you’re working hard! But no one wants to be surrounded by some else’s sweat when they’re trying to get a workout in.

Once you’ve finished with a piece of equipment, make sure to wipe it down for the next gym-goer.

3. Don’t rush someone else’s workout

Sometimes you really need that squat rack for a quick set and that person just won’t finish! But keep in mind - most people go to the gym to de-stress and the last thing anyone wants is someone breathing down their neck. So remember - patience. You’ll get your turn.

A note from the creator...

Thank you for reading Cal Poly Fit mag! I was so thrilled to be able to create this for my senior project.

This magazine embodies all of my passions and I hope you enjoyed reading it as much as I enjoyed creating it! Special thanks to Haley Torres for the amazing photography, to Professor Jeffrey Hess for allowing me to take this project and run with it, and to Dr. Kari Pilolla and Lynsey Ricci for supplying this magazine with all of the fantastic nutritional insights.

- Angie Pettersen [Cal Poly, BUS 464, Fall 2015]