FEBRUARY 19, 2014
SPRING FORWARD SPRING BREAK, TRAVEL & FITNESS | KENTUCKY KERNEL 2014
A PR SUPPLEMENT TO THE KENTUCKY KERNEL
WORLD WIDE WORKOUTS Taylor Clements
For most college students, money, space and time are three things they never seem to have enough of. That can make adding fitness into their day a little challenging. Finding time for the gym between school, work and their social lives may seem like an impossible task for college students, but Youtube may be the perfect solution for students’ fitness dilemma. Youtube offers a variety of fitness channels that are free, fast and can be done from the comfort of your dorm room or home.
1. BLOGILATES
4. HASFIT
Ladies, this one’s for you. Certified fitness instructor Cassey Ho leads viewers through short but intense targeted workouts that will leave you feeling sore the next day. And each one usually has a theme. If you don’t like her voice or the music choices, just mute the video and crank up your own workout playlist.
Professional fitness trainers, but mostly Coach Kozak, manage this channel and post longer full-body workout videos. The best part of this channel is the playlists. Ranging from beginner workouts and kickboxing to a 30-day six-pack series and a 90-day muscle-building program, HASfit has a little something for everyone.
Keyword: Blogilates
Keyword: HASfit
2. TURBULENCE TRAINING
5. POPSUGAR FITNESS
This channel offers fast, effective and awesome body-weight workouts. Click on the video tab for a drop-down bar that lets you navigate between workout options (abs, circuit and beginner to name a few). The best way to use this site is by playing multiple videos back-to-back for total workout in the comfort of your bedroom.
POPSUGAR posts 10-15 minute workout videos for targeted areas and tips on getting fit and eating right. Celebrity trainers often make appearances. Each post might seem short, but (beware) packs a pretty mean punch. The site is mainly geared towards women, but the workouts are challenging so men might be interested too.
Keyword: Turbulence Training
3. LIVESTRONGWOMAN Another one for the ladies, LivestrongWoman often does workout series with guest fitness experts. The current “STRONGER” series offers total body workouts with 30-40 minute videos, so no need to repeat. Keyword: LivestrongWoman
Keyword: POPSUGAR Fitness
6. LIONSGATE BEFIT BeFit’s posts are by far the most varied. You will find original content like the brilliantly hard “BeFit in 30 Extreme” series, and also some hidden gems like Jillian Michaels and Denise Austin fulllength videos. The channel features short (5-minunte) and long (over an hour) videos, so be prepared for options. Youtube Search: Lionsgate BeFit
The Kentucky Kernel | Independent since 1971
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50 KILOMETERS OF AWESOME Olivia Quinn
FEB. 23 | HEART SOLE AND GLOVE RUN Benefits Kentucky Homeplace, providing medical and social services to rural areas in KY.
MARCH 22 | RACE TO READ 5K Benefits Reading Camp, a tuition-free summer learning program for children struggling with reading skills.
MARCH 22 | WALK IT! RUN IT! CURE IT! Benefits American Cancer Society’s Relay for Life.
APRIL 5 | PCAK COMMIT TO PREVENT 5K Benefits Prevent Child Abuse Kentucky, which educates the community about prevention and recognition of child abuse and neglect.
APRIL 13 | LIGHTNING STRIKE 5K Benefits Southern Middle School, with the proceeds focusing on improving physical education and nutrition among students and staff.
MAY 3 | DERBY DAY STAKES AT COLDSTREAM 5K AND 10K Benefits Madison Phillips, a paralyzed Lexington high school student in need of “handi-capable” modifications to her family home and vehicle.
MAY 4 | THE GREAT CAKE RACE 5K Benefits Sweet Blessings, a non-profit that provides birthday cakes for children living in poverty or with a life-threatening illness.
MAY 10 | SHARKS ON THE RUN 5K Benefits Sandersville PTA mission and school technology needs.
APRIL 12 | COLOR ME RAD 5K Benefits Ronald McDonald House Charities of the Bluegrass, helping families stay with their children in times of medical need.
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MAY 31 | RUN FOR THE NUN 5K Benefits the Lexington St. Vincent DePaul Society Food Bank.
February 19, 2014 | Kernel Entertainment Guide | Spring Forward
what workout are you? Taylor Clements
WHEN CHOOSING A FITNESS APP, THINK BEYOND YOUR BODY AND PICK THE BEST MATCH FOR YOUR BRAIN. HERE ARE THE BEST FITNESS APPS THAT PAIR WITH GARDNER’S MULTIPLE INTELLIGENCE THEORY LEARNING TYPES. (ALL THE APPS ARE FREE AND AVAILABLE FOR iOS AND ANDROID.)
If you are a mover and shaker who simply enjoys moving your body,
If you love being around people and on social media, and are often called a social buttery,
If you have a deep sense of self-awareness and are a self-motivator,
If you enjoy calculating, solving puzzles and conceptualizing ideas, If you love to read, write and play word games like Scrabble,
If you are sensitive to sound and have a Spotify library that all your friends envy,
If you love Pinterest and have a knack for visual presentations,
You are a Visual-Spatial Learner. You learn best through drawings and physical imagery.
You are a Bodily-Kinesthetic Learner. You learn best through body language and hands-on activity.
You are a Musical Learner. You learn best by converting information into lyrics and rhythms.
You are an Interpersonal Learner. You learn best through group activities and interacting with others.
You are an Intrapersonal Learner. You learn best independently when you can set your own goals.
You are a Linguistic Learner. You learn best through words and stories.
You are a Logical Mathematical Learner. You learn best through logic, statistics and planning.
your a :
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Sworkit
Nike Training
Starters
Cody
Pact
T mo
Fitocracy
Insert customized workout playlists from your own library into a variety of 10-minute workout videos.
This exercise community lets you share and discover new workouts, and encourage others, like a Facebook for fitness.
Set personal goals by using cash incentives. You bet money on yourself that you will accomplish certain healthy goals.
Pick an adventure such as Climb Everest or Desert Dash, and then embark on a journey that sparks your imagination.
Feed your need for numbers by creating workouts with added supersets and circuits and tracking your progress through statistics.
This app creates custom workouts choosing target areas and duration, and uses example images for each workout.
Top trainers compile their routines into more than 100 full-body, high-intensity workouts.
The Kentucky Kernel | Independent since 1971
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the truth about fad Kate Perkins, MS RD LD
Fad diets start to pop up right before bikini season, but are they actually healthy options or just an empty promise for a quick fix?
GLUTEN-FREE DIET
PALEO DIET
INTERMITTENT FASTING
While originally intended for those with a gluten sensitivity, called celiac disease, this diet is becoming more popular as a general weight loss diet. This diet includes the elimination of all foods containing wheat, barley, and rye. Pasta, baked goods and even beer are avoided while foods like fruits, vegetables, beans, and healthy fats are promoted. However, there are a wide variety of gluten-free packaged foods, which tend to be high in sodium, preservatives and fat as a substitute for the gluten. This diet can decrease a persons intake of general nutrients due to the avoidance of whole grains.
This caveman-inspired diet is based on eating like our ancestors who lived by hunting and gathering. Only foods that were hunted or grown during this time are allowed on this diet. Entire foods groups such as grains and dairy are eliminated. The diet also allows plenty of meats (preferably lean meats without the added fats). However, choosing the wrong types of meats will increase your fat intake, which can increase the risk for heart disease.
Similar to the Paleo theory, this diet focuses on eating like our ancestors who had to deal with periods of feast and famine. Five days of normal eating habits are followed by two days of 500-600 calorie restriction focusing on fruits vegetables, nuts, seeds and beans.
PROS:
PROS:
PROS:
More focus on whole foods, fruits, vegetables
Focuses on lean meats, fruits and vegetables
All food groups are allowed
Typically low in sodium
Exercise is promoted
Exercise is encouraged CONS:
CONS:
CONS:
Gluten-free processed and packaged foods have added preservatives and fat
Entire food groups are eliminated
Nutrient deficiency is more likely with decreased calorie intake
Avoidance of whole grains tend to decrease nutrient intake Hard to follow when eating out (gluten is in sauces/dressings, soups, beer, etc.)
Not choosing lean meats can increase risk of heart disease Easy to repeat foods, which limits nutrient intake
Headaches, irritability, and hunger are likely on fasting days
No focus on exercise BOTTOM LINE: If you don’t have a gluten sensitivity, the gluten-free diet is not necessary!
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February 19, 2014 | Kernel Entertainment Guide | Spring Forward
BOTTOM LINE: We aren’t cavemen so we don’t need to eat like them! A healthy diet is a variety of all food groups - in addition to lean meats and veggies.
BOTTOM LINE: Cutting a few calories every day of the week is a better alternative than fasting for part of the week!
d diets JUICE CLEANSE This celebrity diet craze is all about cleansing toxins from the body. Cleanses range from one day to a week or more, and are based on turning fruits and vegetables into juice for your sole intake. This results in a very low calorie intake, and possible change in mood (irritability and fatigue from lack of calories).
THE FACTS: True weight loss is not going to come from a quick fix. Most fad diets focus on making drastic changes for a short period of time. True weight loss and healthy lifestyles focus on making small changes consistently over time. Focus more on food rich in nutrients (fruits, vegetables and whole grains) and less on those with low nutrient density (packaged, processed junk food).
PROS: Focuses on fruits and vegetables
Tips for maintaining a healthy lifestyle include eating a variety of foods each day, controlling portion sizes, aiming to eat nutritious snacks instead of junk food, having food available at home or in the dorm to avoid eating out as much, and trying to increase physical activity time.
CONS: Most nutritious parts of produce are often removed (fiber-packed skins and peels) Juicers and produce can be pricey Low on protein which helps maintain muscle mass in the body Not practical for the long-term
BOTTOM LINE: Cleansing the body is not necessary - the body has a builtin toxin remover. Eating healthy and exercising is a much better alternative!
ABOUT
KATE PERKINS Kate Perkins, MS RD LD is a graduate of the University of Kentucky where she received a Bachelor of Science in Dietetics in 2010 and a Master of Science in Dietetics Administration in 2012. She is currently working as a Registered Dietitian at several long-term care facilities in the Louisville, KY area.
going somewhere? EDITOR’S PICK: TOP U.S. SPRING BREAK DESTINATIONS
LEXINGTON LAS VEGAS 1,935 mi.
NASHVILLE 221 mi.
DAYTONA BEACH 812 mi.
PANAMA CITY NEW ORLEANS
674 mi.
ORLANDO 835 mi.
750 mi.
FT. LAUDERDALE 1,020 mi.
MIAMI
EDITOR
OLIVIA QUINN
S. PADRE ISLAND 1,400 mi.
KEY WEST
1,040 mi.
1,200 mi.
The Kentucky Kernel | Independent since 1971
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TRAVEL TIPS
Students traveling out of the country for spring break have a little more to do than working on their base tans. Before leaving on an international excursion, here are a few tips to prepare for a fun and safe spring break: • Become familiar with local laws and customs. You are expected to obey their laws, which may include dress standards, photography restrictions, telecommunication restrictions, curfews, etc. • Plan your wardrobe so that it does not offend the locals, nor draw unwanted attention to yourself. Americans are often targeted for pick-pocketing and other crimes. Do not wear expensive-looking jewelry and avoid wearing American team sports clothing that might indicate you are a tourist. • Do not take unnecessary identification or credit cards in case they are stolen. Take only what is necessary. Obtain traveler’s checks if needed.
HELLO, WORLD
EDITOR’S PICK: TOP INTERNATIONAL SPRING BREAK DESTINATIONS Olivia Quinn
CANCUN,
NEGRIL,
NASSAU,
PUERTO VALLARTA,
ACULPULCO,
PUNTA CANA,
MEXICO
BAHAMAS MEXICO
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February 19, 2014 | Kernel Entertainment Guide | Spring Forward
JAMAICA MEXICO
DOMINICAN REPUBLIC
• Establish points of contact for your family in the event of an emergency. Double-check your cell phone plan to make sure you understand the rates for international calling and texting. • Make copies of all important documents, including passport, airplane ticket, driver’s license, and credit cards. Keep one copy at home and bring a second copy with you but separate from the originals. • Take any necessary medications with you in their original containers and keep them in your carry-on luggage (not checked baggage) during the flight. Some countries may need a written note from a doctor for certain prescriptions.