Jan 20, 2011

January 20, 2011

Volume 95: Issue 2

Ke Alaka i THE LEADER

Meals 11

Wheels 4

Abs of steel 10

ON THE COVER: Founders of the BYU-Hawaii triathlon club, David LeBaron, Dave Jensen and Cowdery Cristiano stand ready with their triathlon equipment. These triathletes discuss their passion and share advice in a Q&A, p. 6. Photo by Bart Jolley

Table of Contents

Ke Alaka i

4

No kitchen? No problem: How to eat healthy in the Caf

11

Healthy recipe cutouts for every meal...plus a bonus snack

6

Seasoned “triathletes” encourage beginners

14

How technology makes fitness more convenient

January 20, 2011 • Volume 95: Issue 2

Amanda hansen edi tor-i n - c h ie f

KENT CAROLLO art director

Valerie bagley e di tor-i n - c h ie f

LEEANN LAMBERT advisor

Senior Editors

Video Production

N i col e Clark Bl ake Bax te r

Aaron Knudsen Lindsay Bancroft

photographer B art Jolle y

art & graphics Joan Yau Naomi Yanga

Multimedia journalists Carrie Collingridge, Ma g g i e J o hns o n, Jam es Choi, Kel s ey E l d er Aaron Puzey , N a tha n P a ck er , Tay lor Rippy, A b b i e J o nes , Ashle n Q u iran t e , M a r i s s a E l d er

INTERN

web design

R ac h e l A u Ie on g

Rachel Au Ieong

Ad manager A aron Knu d s e n Email: kealakai@byuh.edu AD INFO: KEALAKAIADS@GMAIL.COM Phone: ( 80 8 ) 6 7 5 - 3 6 9 4 Fax: (8 0 8) 6 7 5 - 3 4 9 1 Office: Cam pu s A loh a C e n t e r R o o m 1 34 News Center Box 1920 BYUH Laie, HI 96762

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Ke Alaka‘i

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CHIROPRACTIC & MASSAGE THERAPY Specializing in Medical Massage and Soft Tissue

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NOTE WORTHY NEWS HEADLINES

Devotional speaker Douglas D. Anderson, the first dean of Utah State University’s Jon M. Huntsman School of Business, will be conducting a forum on Jan. 25 from 5 to 7 p.m. in Aloha Center Room 155/165. Prior to becoming dean, Anderson was co-founder of the Center for Executive Development, which offered executive education and instigated positive change in many Fortune 200 companies. For more information on the forum, contact the BYUH Business Department.

Ladysmith Black Mambazo, a South African singing group, will be performing in the Cannon Activities Center Jan. 27 from 8 to 9:30 p.m. The group has performed and recorded with numerous artists from around the world, including Stevie Wonder, Paul Simon, Josh Groban and Ben Harper. For more information on this performance, contact the Aloha Center Front Desk at 808-675-3545.

LDS missionary Jermaine Luther Walker was killed on Jan. 17, when he and a group of elders were caught in the crossfire of a police shootout in Kingston, Jamaica. Church spokesman Scott Trotter said the other missionaries were reported in good condition and “our thoughts and prayers are with Elder Walker’s family and all who knew this fine young man.”

BYU-Hawaii’s first on-campus adventure sports rental center will open Friday night at the Game Center. Haumana adventures is a student-run rental center that will provide community members with access to surfboards, boogie boards, snorkel gear, stand-up paddle boards, tandem bikes and handheld water scooters. At Friday’s grand opening, the center will be offering free date packages and other giveaways.

Photo by Bart Jolley

E

NOTEWORTHY NAME: LAUREN MILLER WHY SHE’S NOTEWORTHY: To get up at 6 a.m. to rigorously exercise for EXS major Lauren Miller’s study on the “Insanity” exercise program, you have to be a little off your rocker. “Insanity,” according to the BeachBody website, is an intense workout, consisting of rigorous exercise routines pushing participants to maximum use of their bodies. This DVD program, compiled by former track star Shaun T, claims to have real results in 60 days. It’s one of the newest fads in the world of fitness. Miller, a senior from Boise, Idaho and organizer of the study, has brought together a diverse group of students from the university to test the credibility of the “Insanity” program. Members of the BYU-Hawaii women’s cross country team plan on using “Insanity” to stay in shape during their time out of season.

HER TAKE: “The point of the study is to prove whether or not ‘Insanity’ is an effective exercise program. I’m trying to see whether or not it will help a person lose fat, lose weight, and gain better overall health.” Concerning the group’s diversity, Miller said, “The study consists of all students or spouses of students, from a mom of two kids to volleyball players. We have some students [participating] who are white, some that are Polynesian and some that are Asian.”

– MARISSA E LDE R

G o o nlin e to Kea l a ka i . by uh. ed u Fo r f u r t h e r info r ma t i o n .

january 20, 2011

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Campus

Ca f S mart A s e as oned ‘ Club’ din er’s s e c r ets to ea tin g he alt hy f or al l 3 mea l s B r ea k f a s t

• Eggs. “Eggs made to order” are available most days. A single egg, according to TheCalorieCounter.com, is approximately 53 calories and contains a significant amount of protein. In my experience, starting my day with a few eggs enables me to be more flexible about the main dishes I eat later in the day.

• Cereal. Though sugary cereals are less healthy than the “brans,” many have been pumped up with lots of essential vitamins and really can be “part of a balanced breakfast.” Remember that their serving sizes are much smaller than one would typically eat, so eating more than a bowl or two is probably overkill.

• Applesauce. Applesauce has more nutritious integrity than straight sugars

Kahuku bike path progresses The Laie-Kahuku bike path will be an excellent resource for the health conscious. Despite the adventurous appeal, off-road trails can be dangerous for the inexperienced, and especially dangerous after dark.

“You definitely can’t run back there [on the trails] after 7 p.m. It’s pitch black,” said Michelle Stevens of Oregon, who is a sophomore in business and an experienced 4

Ke Alaka‘i

and can be used as a substitute. Try it in oatmeal or with granola.

• Cottage Cheese. Calorie-Count. net shows 14.1g of protein in just four ounces of cottage cheese. But beware of eating too much, as it is also high in saturated fat and sodium.

Lu n c h

• Salad Bar. Obviously greens are healthy, the more natural the color the better.

But salad dressing is the real kicker. Below are some fun and interesting nutritional facts about salad dressings from Calorie-Count.net.

Ranch contains 24% of your recommended daily fats in just two tablespoons. Italian is better than Ranch, but high in sodium.

50/59 of Thousand Island’s calories are from fat. Olive oil is 100% “fats and oils...” you do the math.

• The “Wiki” line. Packing a lunch can really help give you some variety in your diet, especially when you make sure to include fruits and a sandwich.

Dinner

• Eat a meal. I make it a rule to eat at least one of the served meals a day. The prepared meals are filling and usually contain trail runner. “The bike path will be great for those days when you have to squeeze a run in during the evening.”

The bike path should be completed soon, according to Kevin Schlag, running enthusiast and coach of the men’s crosscountry team. Schlag is also a member of the Laie Community Association Board, which is working on the bike path project.

“We’re on track, mostly,” said Schlag. “We’re planning to pave by the end of this month. Someone stole the auger that was being used to make the fence post holes, so that’s put us behind schedule a bit. We’re

some kind of meat (which means protein).

The chicken is great, though personally I choose to peel off the skin since it usually contains the most fat. The beef products can sometimes have a lot fat, so I am not shy about being picky. If there are not any good cuts I wait for some to be put out.

• Brown Rice. Less processed than white rice, brown rice is a great filler.

Calorie-Count’s chart shows that it is high energy with very little sodium or fat. I like to use it to bulk up the daily soup or to round off a meat-based meal.

• Toast. When you don’t think one serving will fill you up, sandwich the food item between two pieces of toast or add toast as a side. The wheat bread, with the seeds in it, is definitely the best choice.

• Milk. “Does a body good” as the California Milk Processor Board’s old slogan says. Milk in itself is a complete protein and has the added benefit of aiding bone health with its calcium content, especially in women.

For me, a glass of milk with dinner is both filling and satisfying and can even help alter some meals to taste. Some milk over spicy pasta helps take off the edge.

-Kelsey E lder

hoping to get lots of help from the community during the Saturdays in February to help put the fence railings in and take down the old fence.”

The bike path was revealed as a part of the “Envision Laie Project” at the Fall Semester Ohana and Faculty Meeting by Max Checketts, vice president of Academics.

- K elsey E lder

january 20, 2011

5

A S K TH E TRI GUY S

6

Ke Alaka’i

QA

What was the hardest part of your first race?

C: The swimming. I’m terrible at it and I have bad shoulders so I didn’t want to injure them. I was not very prepared for my first race and I dislocated my right shoulder on the swim. I didn’t finish the swim but I finished the rest of the triathlon.

J: There is a phenomenon called ‘the bonk’ when you get off your bike and start the run.

The same portion of your body is doing the work, but with very different muscle groups.

Dave Jensen, Cowdery Crisanto, and David My first tri I got off my bike and started the Lebaron are a trio you may recognize from run at a furious pace, it lasted for about a selling acai bowls at foodfest. More impresmile until my body started its revolt and I sive than their frosty fruit blends, however, is lost my pre-race nutrition all over the street. what they do when they have free time: Race. I ran the rest of the race in total dehydration.

Triathlons have become a passion L: The swim was the hardest part. I for these guys and they are eager to share struggled, I had to stop and breathe, but I the sport with everyone they meet. The three finished. You just do it. founded the BYUH triathlon Club in 2009, proving that their love for the sport could not be contained. Jensen, Crisanto, and Leb- Why did you do another aron shared their insights about competing triathlon after your first? in triathlons and how to get started, whether C: To redeem my bad swim performance you are an all-star athlete or a couch potato. from my first triathlon. I took a swimming class and practiced my form and technique a lot. I was able to do my next triathlon with How did you get into no shoulder problems. triathlon racing?

J: It became obsessive. I saw the portions of C: I was fat. I wanted to lose weight, so I the race that I needed to improve upon and asked Dave Jensen about his fancy bike and my focus became keener, crossing that first he told me about triathlons and how they finish line sealed my fate as an addict. train. I started training and I eventually did one.

J: I saw a sport that had three things I What do you enjoy most enjoyed doing in a continuous format and I about being a triathlete? figured that I would do one just to see what C: I love training for the race. It makes me it was like. want to live healthier. It’s fun to do it by L: Dave told me he had done a triathlon yourself and even better with others. It’s a and that they were way easier than maragreat way to meet friends and cool people. I thons and just as fun, so I decided to try one hate wearing the bike tights though. out.

J: The thing that I enjoy most is while pushing myself, specifically in a multi-sport race, I have had the blessing of being more Triathlon trio (from left) Dave Jensen, intimately attuned to my body than any other David Lebaron and Cowdery Crisanto time in my life. Muscle groups, respiratory posed on the point. Photo by Bart Jolley. centers, and neural synapses all working in

&

seamless synergy to provide exacting movement upon immediate demand. It gives me the ability to cut down to the core essence of what my body can render possible and allows a special glimpse of what I feel the Creator wanted me to see when he formed the masterpiece we know as the human body.

L: The best part of competing in triathlons is that it’s a personal race. You meet all kinds of people at all different levels of fitness, and during a race, they don’t really care how fast they’re going, they just want to finish. All you have to worry about is doing your best.

Which race has been your favorite?

C: The Haleiwa Triathlon, since I was able to finish the swim better than I thought.

J: I was able to compete in the Honolulu Tinman last year. It’s an Olympic-distance triathlon that provides a challenging course with beautiful views.

What advice would you give to people who want to start getting involved in triathlons?

C: Just jump in. Make friends with someone who does them and ask them questions and start training with them. You can never be prepared enough, but just have fun and do it.

J: Don’t wait! If you feel that you need to train more before entering your first race, you have already waited too long, I raced on a week’s notice and got totally rocked, but it broke the ice for me and there was no possibility of turning back. If you feel uncomfortable with what the event is going to be like, try volunteering at a race by helping at the aid stations or timing centers. You will meet great people who were once in your shoes. The Hawaiian multi-sport community consists of many open, friendly people who want everyone to improve.

L: I had run a marathon before, but I was january 20, 2011

7

hesitant to do my first triathlon and I wanted to get in shape and train. Dave said to just go for it. It was easier than I thought and a lot of fun. If you want to get started just look up races on active.com. There are tons in Hawaii. Many are sprint distances which is typically a 500 meter swim a 12 mile bike ride and a six mile run. Any one can complete one. I was surprised to see so many elderly people competing at the last race I did.

inexpensive one first and upgrade later on.

Craig’s List is a good way to find used ones.

J: Swim and run. There are plenty of biathlons and duathlons on the island that you can start with that don’t have bike portions, just check active.com or pick up a copy of Hawaii Sport Magazine at any sport shop.

If you are serious about training for a tri though, look on craigslist or other classifieds for cheap bikes to train on.

What would you tell someone who doesn’t have a bike to train with?

C: Steal one. Just kidding. They can be pretty expensive, but you can rent or borrow one like I did on my first tri. You can get an

How did you train for the swimming portion of the triathlon?

C: After I injured my shoulder on my first tri, I took a beginning swimming class and asked good swimmers how I could improve.

8

J: We have excellent resources for the swim leg of the tri. The pool on campus has lap swim every morning, afternoon, and evening, and, oh yeah, we also have the Pacific. Just be sure to swim with a buddy when in open water. That being said, nothing can fully prepare anybody for their first open-water swim experience. The most vivid way I can explain 200 muscular, alpha males all heading for the same turn point a half-mile out in the open ocean, is like being thrown in a washing machine full of bricks, on the spin cycle.

How do you train for a race?

C: Very poorly. I train not for races but to get in shape so I can justify eating a lot of food. But ideally you should just do a lot of swimming, biking and running. You should find someone to train with or a group. I like trail running up Laie falls and swimming at Hukilau beach and biking around North Shore. Doing P90X, Insanity, Cross Fit, yoga and stuff like that helps a lot too. Make sure you stick to a good energy promoting diet.

J: I do workouts called ‘bricks.’ That is where you combine two portions of the race back-to-back, including the transition, this helps the body become accustomed to what the change will be like in the actual event.

What is your most memorable race moment?

C: At my first triathlon at Iroquois Point, I was surprised to see so many different kinds of people at the race. There were old and young people, men and women, boys and girls, people out of shape, a guy in a wheel chair and another person with a walking

Ke Alaka‘i

cane. There were lots of fit people, but there wasn’t a ton like I thought there would be.

Most people were just normal people competing for themselves and having a great time.

J: During the Firecracker Triathlon in 2009, David Lebaron caught up to me during the last 300 feet of the run. We battled for the lead back and forth, but he had an extra gear I apparently didn’t know about, so when I bluffed my final kick he just blasted by me and won. All he could do was laugh as I came sputtering across the finish line.

(Laughing) I got so worked!

- C O M PILED B Y K E N T C A R OL L O

It should be understood that participation in physical activities can be potentially harmful an can include inherent risks for individuals who are both healthy and those who have special health needs. Participants undertake activity at their own risk and are responsible for making sound judgments regarding what activity is appropriate. The advice provided in this issue is in no way meant to replace medical advice. All participants are encouraged to seek medical clearance before beginning an exercise program. -BYUH EXS Department “Come walk with me” pamphlet.

健康な日本人男性？

8235-787 Honolulu 3 Dec 2010 Japanese Version 2 BYUH 4.25 x 5.5”

8236

健康な日系1世～3世ですか？

何世代にもわたり、人々は治験に参加することによ って新薬の試験に協力してきました。あなたにもそ れが可能です。

何世代にもわたり、人々は治験に参加することによっ て新薬の試験に協力してきました。あなたにもそれが 可能です。

新薬に関する治験8235-787への参加資格を得るには、以下 の条件を満たす必要があります： •年齢20～50歳の日本人男性－日本で 出生し、日本以外の国での居住年数 が5年未満であること •概ね健康であること（非喫煙者また は喫煙量の少ない方が優先されます） •1ヵ月のあいだに、Covance社で3泊4日 の入院（3回）と外来来院(1回）が可 能であること

新薬に関する治験8236-697のコホート3と4への参加資 格を得るには、以下の条件を満たす必要があります： • 年齢が20～65歳の日系1世～3世 • 概ね健康であること（服薬を日 常必要としない方） • 非喫煙者または喫煙量の少ない 方が優先されます • コヴァンス社での滞在（10泊） と外来来院（7回）が可能なこと

すべての治験に関連する検査費用は無料です。また、参加者 すべての治験に関連する検査費用は無料です。また、参加者 には、最高2500ドルの報酬が支払われます には、最高3750ドルの報酬が支払われます。 ご協力いただけますか？ありがとうございます！ 今すぐ877-708-7092に電話するか、77982にALOHAと テキスト送信、あるいはTestWithTheBest.com にア クセスしてください。

One Waterfront Plaza, 500 Ala Moana Blvd., Ste., 400 Honolulu, HI 96813

ご協力いただけますか？ありがとうございます！今すぐ 877-708-7092に電話するか、77982にALOHAとテキスト送信、 あるいはTestWithTheBest.com にアクセスしてください。

One Waterfront Plaza, 500 Ala Moana Blvd., Ste., 400 Honolulu, HI 96813

GOOD FORM IN THE

FITNESS CENTER 1

2

3

4

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Ke Alaka‘i

1 Rings: Single Leg Squats a. Adjust straps to fit your height; they should be at your fingertips when standing. b. Grab the red handle so there is one ring on either side of you. c. Standing on your right leg, slowly bring the left leg forward keeping it straight. d. As your left leg moves forward, bend the right knee until it is completely bent and the left leg is completely extended. e. Repeat according to preference.

4 Leg Extensions a. Adjust settings to fit your body. b. Sit in the chair placing your ankles beneath the padded foot hold (it looks like a giant, red tootsie roll). c. From this slightly bent knee position push your feet/ankles upward, straightening the leg. d. Slowly lower the rest back to the bentknee position. e. Repeat according to ability.

2 Leg Curl a. Adjust settings to fit your body. b. Sit in the chair placing your ankles above the padded foothold. c. Contract the knees. d. Slowly allow knees to straighten. e. Repeat according to ability.

5 The Lat. Pull Down a. Sit facing the machine with your back straight. b. Place your feet on the floor on either side of the seat. c. Reach up and grab the angled bar above with your palms facing out. d. Pull the bar down, to right above your waist and then slowly reach back up. e. Repeat according to preference.

3 The Bench Press a. Find a spotter. b. Lie beneath the bar and place your hands on it so that they are in line with your shoulders (equidistant). c. Indicate to your spotter that you are ready and have them help you lift the bar off the support. d. Lower the bar to about an inch above your chest and then raise until your arms are straight. e. Repeat according to ability. f. To rack your weights have your spotter grab the bar with two hands, each palm facing a different direction, and pull up gently as you guide the bar into its place on the rack.

6 The Cable Row a. Sit facing the machine with your back straight. b. Place your feet on the floor on either side of the seat. c. Reach forward and grab the bar with your palms facing up. d. Keeping your back straight, pull the bar toward you until your elbows are in line with your back. e. Slowly ease the bar forward. f. Repeat according to preference.

- C o mpiled by Kelsey E lder Photos by Bart Jolley and Rachel Au Ieong

BREAKFAST

LUNCH

DINNER

SNACK

Lunch: Vegetable Hoagies

This sandwich can be messy but is also easy to take on the go. You can take it to the beach in a cooler for a picnic and assemble it there to avoid soggy bread. Plus it only has 264 calories a serving.

Ingredients: ¼ c. sliced red onion 1 14-ounce can artichoke hearts 1 medium tomato 2 TBS balsamic vinegar 1 TBS extra-virgin olive oil 1 TBS dried oregano 1 16- to 20- inch-long whole grain baguette 2 slices provolone cheese 2 c. shredded romaine lettuce ¼ c. sliced pepperoncini (optional) Directions: 1. Cut up onions into rings and set aside to prepare the remaining ingredients.

2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a bowl. Cut baguette into 4 equal lengths and split horizontally.

3. Assemble sandwich by dividing cheese and vegetables mixture along with onions, lettuce and pepperoncini on each piece of bread. Cover with baguette tops and serve immediately.

Snack: Cottage Cheese Parfait This recipe is great because cottage cheese tastes great with a variety or fruit so you can use whatever you have in your fridge.

Ingredient: Cottage cheese Cut up fruit Granola Directions: 1. Slice up any fruit you have in your fridge such as pineapple, peach, pear, or even apple sauce.

2. Combine with cottage cheese and add granola to the top. Serve immediately.

Recipes and photos are courtesy of Healthy College Cook Book and eatingwell.com

Breakfast: Citrus Smoothie A smoothie is a great meal in a glass and easy to take on the go and eat on your way to class. When made with the right ingredients, a smoothie can keep you healthy and full!

Ingredients: 1 ¼ c. orange juice or milk 1 banana 1 ¼ c. frozen fruit ½ cup low-fat yogurt Directions: 1. In a blender, combine orange juice or milk, banana, and berries. (Costco sells two different types of frozen mixed berries that taste great or you can get one type of frozen fruit; fresh fruit works as well).

2. Cover and blend until creamy and serve immediately.

Note: If the blender is having a hard time combining the ingredient, add more milk. You can also add supplements such as multivitamins and wheatgrass if desired.

Dinner: Italian Chicken Sauté Try this recipe for a dinner that is healthy, cheap, and easy to make; perfect for the busy college student. Each serving has 200 calories, 28 grams of protein, and 8 grams of carbohydrates.

Ingredients: -2 TBS. minced garlic - ½ C. Italian dressing (or ¼ cup olive oil plus ¼ cup lemon juice) -2 boneless, skinless chicken breast halves - ½ tsp. salt - ½ tsp. black pepper Directions: 1. Combine the garlic and Italian dressing in a Ziploc bag. Place the chicken breasts in the bag, seal and marinate in the refrigerator for at least 30 minutes. Marinating for a couple of hours is usually best.

2. Warm a skillet over medium heat. Add the chicken breast and marinade, and season with salt and pepper. Cook for five to eight minutes on each side, until golden brown and no longer pink inside.

Note: You can also use a grill to prepare this recipe. The total cooking time will range from 8 to 12 minutes depending on how thick the chicken breasts are.

Serve with brown rice and a salad or steamed vegetables

8225-259 Honolulu 2 Dec 2010 Caucasian Set 1 Version 3 Print BYUH 4.25 x 5.5”

8235-787 Ho 28 De C Ve BYUH 4.2

Healthy Caucasian Man? 您是健康的中国男性吗？ Generations of men and have helped test investigational medications by participating in clinical research studies. You could help too.

To qualify for research study 8225-259 involving an investigational medication you must be: • A Caucasian man age 20 to 45 • Generally healthy (light smokers or non-smokers preferred) • Willing to stay at Covance for 4 days/3 nights and make 1 outpatient visit Participants will receive all study-related exams at no cost and compensation up to $1000 for time and participation.

Think you can help? Great!

Then call 877-708-6681, text ALOHA to 77982 or visit TestWithTheBest.com today.

很多健康男性已经参加过临床调查研究, 帮助我们研究药物试 验。您也可以帮助我们。 要具备涉及8235-787研究药物的研究资格，您必须是： • 中国男子，年龄 20 至 50 岁——必须出 生于中国大陆、台湾或香港， 并且在国外生活时间少于 5 年 • 总体上身体健康（轻度吸烟者或不吸烟者 优先） • 愿意来 Covance 三次，每次需要留宿 3 晚／4 天，每次在一个月期间内有一次 门诊访视 参加者将接受所有与研究相关的免费检查，并将最多获得 美元，来补偿您参加研究的时间。

2500

您能提供帮助？太棒了！ 今天就拨打 808-441-6320，发送短信 ALOHA 至 77982 或访问 TestWithTheBest.com。

One WATerfrOnT PLAzA, 500 ALA MOAnA BLvd., STe., 400 HOnOLuLu, HI 96813 One Waterfront Plaza, 500 Ala Moana Blvd., Ste., 400, Honolulu, HI 96813

Fitness Techno

Photo illustration courtesy of thefoundationstone.org.

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Ke Alaka‘i

ology Fitnology Exercising and being consistent can be difficult, but now there are so many technological advances geared toward working out you can have help in reaching your personal goals.

Here’s a list of different ways you can use technology to help you with your workout regiment.

1. Personal Calorie Counters: • Whether you want to lose weight, maintain your weight or gain weight, it can be hard to know exactly what it takes to accomplish these goals. With an online personal calorie counter such as www.myfitnesspal.com and www.dailyburn.com, you can create your own free account and input your current weight and weight goals. It will tell you how many calories you should eat to reach your goal.

Each day you can input the food you eat and it will tell you how many calories are in each of the foods. You can also input the exercise you did that day and it will tell you how many calories you burned.

• If you have an iPhone or iTouch, you can download personal calorie counter apps such as “Lose it!”

2. Video Workouts: • Fitnessmagazine.com also has an option to create your own video workout and it’s free to sign up. You can pick specific parts of the body that you want to focus on, enter how long you want your workout to be, and then

tell the website what equipment you have, and voila! You have your own video workout that is catered to your personal needs. To do this go to www.fitnessmagazine.com/workout/abs/create-your-own-video-workout.

• Sometimes it is hard to get to the gym because of a busy class schedule or because the gym hours don’t match up with your free time. It’s easy to find workout videos on www.youtube.com, or if you have a Netflix account, there are various types of workout movies that you can play instantly.

3. Wii: • Nintendo Wii has come out with many games that focus on working out and others that will get your heart pumping unexpectedly. Grab a Wii controller for a fun workout that can be done on your own time. Some of the workout games include Wii Fit and Wii Fit Plus, Gold’s Gym Cardio Workout, and Active Life Outdoor Challenge. Other games that will give you a work out without intentionally working out is Dance Dance Revolution, Just Dance 1 and 2, and PunchOut. Try your luck at these games for a new and entertaining way to get some exercise.

other people can view it and also view other people’s runs in your local area nation wide.

All of the runs saved can also be biked as well if desired. You can sign up for free and save your runs each week and analyze your results. There are also challenges you can take to help motivate you in your exercise.

• This website has also created applications for the iPhone, Blackberry and Android so you can map your run on the go from your phone. Check out the website www. mapmyrun.com to learn how to download these applications. The application for the iPhone is called iMapMyRun and there is a free version. There is also iMapMyRIDE, iMapMyFitness and iMapMyHike which are free as well.

-nic ole clark

4. For the runner: • www.mapmyrun.com is a great website you can use to find out the distance of your favorite runs or find a new run to take.

You can save your run on the website so BYUH student shows iPod used while running and exercising. Photo by Bart Jolley

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RUNNING ROUTES LEGEND A B C D E F G H I J K L M N O P

Beg inning o f Larg e cir cle a nd s t a r t of cour s e BYUH M useum Back o f T ennis C o urts BYUH H ealth C enter Fro nt o f Sno w Building Back o f Sno w Building Back parking o f C AC a nd Tr a s h b ins Back entrance to PCC Side entrance to Fro nt PCC p a r k ing lot C o rner o f Nanilo a and Ios ep a C AC Parking / PC C Ser vice Roa d E nt r a nce 4 - way sto p- Kahuku s id e H ale Laa, Kulanui junct ion C o rner o f H ale Laa a nd Na niloa 4 - way sto p- Kahuku s id e Beg inning o f Larg e cir cle a nd end of cour s e

Op t io ns fo r a 1- m ile cou rs e: • • • • •

Once aro und Larg e Cir cle p lus t wo t imes aro und Flag C ircle f ollowing t he --- line.

Start at A and f o llo w cour s e t o G. Start at G and f o llo w cour s e t o K. Start at K and f o llo w cour s e t o O. Start at A, g o directly t o M, t hen b a ck to A.

Once aro und the PC C f o llo w ing t he . . . line is equal to 1 and 1/ 4 miles.

Entire C o urse ( A to P) is equa l t o 3. 1 miles or 5 K. M ap and inf o rmatio n pro vided cour t es y o f “ C o me walk with me” pamp hlet fr om t he BYUH Ex ercise and Spo rts Science Dep a r t ment .

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Staying fit at BYU Hawaii Exercise is an essential part of life, but often has to be put on the back burner due to the priorities of school and work in a student’s life. There are many options on the BYUHawaii campus to stay in shape and have fun, and the convenience of being so close makes these options easy to fit into any tight schedule.

Tyler Lords, a senior studying social work from Pleasant Grove, makes working out a priority and offers a tip to make working out fit into student schedules. “I make it like it’s an assignment or test. I do better on tests because I exercise.”

The primary fitness option for many is the fitness center. The center has an aerobics room that houses treadmills, ellipticals, stationary bikes and more. It has a weight room, which has a large variety of free weights and weight machines.

To work out at the fitness center, students must bring a towel, be in honor code, and have their ID card or a stamp if they checked something out from the Cage.

Madison Kite, a fitness center employee, remarked that the busiest times are 6:00-7:00 both morning and evening.

The Cage is connected to the back of the Cannon Activities Center and is a room where students can check out all sorts of fitness equipment. If students are in an Exercise and Sports Science class, they can check out clothing and use their class locker.

If students are not in an EXS class, they can use their ID card to check out all the equipment needed for the following sports: racquetball, basketball, tennis, rugby, soccer, football, Frisbee and volleyball.

Outdoor volleyball nets can be rented for $5 a day. Madison Lenhard, an

employee of the Cage, warned that if you check stuff out, bring it back. The Cage is open from 5:30 a.m. to 9:00 p.m., MondayFriday but closes at 8:00 p.m. on Friday.

Kelts Brown, a junior studying EXS from Nebraska, makes exercise a priority. “I love to be active, so I just make time for it.

It’s not a question.”

Brown explained that if students spend more time working out, they are able to save more time in the long run because they will be more productive and happy.

This way, they are able to work quicker and more efficiently to become better students and healthier people.

Other campus fitness programs include the pool, the many EXS classes, and the Educational Outreach program.

Educational Outreach offers different fitness classes, such as Zumba, Yoga and Body Toning. Schedules can be found online and outside the Dance Studio, where many classes are held. These classes have a small fee; students can walk-in at a $5 charge or prepay for a class for $2.

“We want to have both students and community to work out and be more fit to be a healthier person,” remarked Sister Thompson, a missionary serving in the Educational Outreach office. “Classes give everyone a chance. They are a fun and loving atmosphere.”

- M AGGIE JO H N SO N Fitness Center Hours: Monday-Friday: 5:30-9:30 AM 11 AM -2 PM 6 -10 PM Saturday: 7:30 AM -6 PM Closed for devotional on Tuesday.

SURF RUN SWIM

as shin splints, knee problems, stress fractures ing and learning the wave patterns,” Tilton in the feet and many more. explained. When surfing, the surfer has to be constantly alert to stay safe. Tilton has found Swimming: in his experiences and reading that surfing

Swimming is commonly understood has a spiritual aspect that many other sports to be an incredible cardio workout. In addidon’t connect with. “There is something tion to this, swimming is a good alternative spiritually enlightening about being immersed for people that have injuries that keep them in the creations of God,” said Tilton. There from participating in high impact sports. is also a social part to surfing, but as Tilton Chandler Richards, an undeclared freshman explained, “There are social benefits in every from California, loves swimming because of sport so I don’t think surfing is a monopoly, the physical and social aspect of it. Richards but there are such benefits.” said it is fun to be with friends and swimTh e p r os and con s

The negative parts of surfing inming gets him in really good shape. clude how easy it is for surfers to get out of of 3 pop ul a r sport s

Swimming is also fairly cheap. All balance. Their lives can easily be consumed the equipment that a beginning, or even an with surfing and it can affect their relationintermediate swimmer needs is a cap, goggles ships. Surfing is also very dangerous, from From paddling the waves to pounding the pavement, Oahu offers many different selec- and suit. Some of the difficult things that the powerful ocean to the bright sun. Tilton Richards sees are the commitment, intensity summarizes the cons of surfing into whether tions for sporting endeavors. Highlighted here are three common and convenient sports and the chlorine. To become a competi“you do it too much, the wrong reasons, or tive swimmer takes lots of hard work and that students participate in and that anyone you don’t share.”

- Maggie J ohnson a commitment to swim often and to swim can take part in.

hard. Chlorine is also known to be harmful to the skin and hair. Some recent studies Running: also show that swallowing too much chlorine

“The best thing about running is could be bad for overall health. that it just gives you time to think,” explained Makara Fitzgerald, an undeclared sophomore from Chicago. Fitzgerald further Surfing:

The signature sport of Hawaii, surfexplained that running offers a chance to ing, has many benefits according to Zach Til“get out and see a lot of places and aspects of the community that you live in that other ton, a junior from Florida studying Business.

Tilton broke the benefits and disadvantages people who never leave the beaten path get to see.” Examples of this exploration is when of surfing into four categories: physical, mental, spiritual and social. The physical benefits a runner takes a new path or runs at a new include a cardio workout and a core workout time. Fitzgerald especially likes running in the morning, simultaneous with the sunrise. through keeping the back extended while paddling. It can be a fairly low impact sport,

Running is also a good cardio depending on where the surfer goes. Another workout for students because of the little physical aspect is the amount of time spent amount of equipment needed. The only necessary equipment are shoes and even the in the salt water. Salt water is very good for the body, especially in healing cuts, which necessity of those are being debated in the running world. “Probably the biggest con of Tilton has many of. Surfing also serves to running is that you’ve got a pretty high rate stimulate the mind.

“There is a certain degree of of injury,” said Fitzgerald. Lifetime runners will almost always end up with injuries such mental awareness that comes with surf-

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Cheerleader Sone Naunau, a New Zealand native, builds up school spirit at a recent game. At any given time, the BYUHawaii cheer squad consists of dancers and cheerleaders from five to seven countries. Photo by Bart Jolley

3 cheers for diversity!

Chee r S quad r ep r e s e n t s the m ul t i cul t ur a l a t m o s p h e re of BY U- Ha w a i i In a squad that changes with every semester, the vision, goals, and enthusiasm of Tammy Toma, her dancers, and her cheerleaders remain constant. Toma is the coach of the Spirit Dance and Cheer Squad at BYUHawaii and comes to us with an impressive resume including: Head of Staff for AllAmerican Dance and Cheer Camps, coach in both Ohio and at Radford High School in Hawaii and a scholarship dancer at UH.

“Each year we have a new and different team depending on where people are from and the strengths of talent,” said Toma.

“We usually have cultures from at least five to seven different countries represented on the team. Visiting cheer squads have commented on the uniqueness of our team as new and refreshing for cheer.”

Tori Ann Creighton, a cheerleader from Highland, Utah, said, “I have been cheering for eight years and I have never had so much diversity on one team. It is such a great experience to be able to work with people from all over the world, and it is truly the closest team I’ve been on.”

The Spirit Dance team started with a meeting six years ago with Toma and the Athletic Department, as well as some administrators who wanted to have a team that brought energy to the games and reflected the cultural diversity of the BYUH campus.

A constant focus of the squad is to represent the multicultural atmosphere the school stands for.

“I expect team members to be open to learn multicultural and different genres for halftime shows. We have done high energy hip hop, ballet, jazz, Chinese hip hop, Korean jazz and... one of our captains, Donika Byng, choreographed an African dance that

we are performing on Friday, Jan. 21.”

Jansen Tesoro, a junior in elementary education from Las Vegas, Nev., said, “This squad is a perfect representation of this university. It’s diverse, not only in culture, but in talent as well. We have girls and boys who excel in dance, cheer, and stunting. The squad consists of members from around the world and we all love the diversity. We are perfectly unique, which is what sets us apart from any other squad.”

Along with an emphasis on multicultural representation, the team is modest and honor code improved. Sone Naunau, a senior in accounting from New Zealand, said, “We’re looking to leave a lasting impression in the way that the cheer team is viewed. We hope to become a more integral part of the basketball games and have people recognize who we are and what it is that we represent.”

-J ames Choi

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