Well Fest 2010
April 2010, Issue 8
Don’t miss out on Wellfest this month at the Recreation Center! On April 21 we’ll be hosting Wellfest, a health-awareness event intended to provide the Cleveland community with various tools and information on health-related topics. Participants can enjoy a free day at the Rec Center and receive free health screenings provided by the Cleveland Clinic, as well as free chair massages from 11AM to 2PM and anxiety and depression screenings from the CSU Counseling center. That’s not all! Participants can also enjoy food samples, five free 30 minute fitness classes, and the chance to win many great raffle prizes! The event kicks off continued on back...
Registering for Our Summer Camps Registration for our summer camps has already begun! Our Summer Camp program consists of ten consecutive one week camps for ages 6-12 years old, with both a morning and/or afternoon session each day. Participants may be enrolled in both sessions. The morning session focuses on sports and fitness to help promote a healthy and active lifestyle for campers. The kids can enjoy all types of games, from soccer and basketball to swimming. Meanwhile the afternoon session concentrates more on crafts and various activities, following a more traditional summer camp design. This session allows continued on back...
Swim For Diabetes
Do you know a relative, a friend or a loved one from the ages 8-18 that wants to improve their swimming skills? Then have them sign-up for Swim for Diabetes, a swim clinic put on by the Diabetes Association of Greater Cleveland to raise money to support diabetes causes in Northeast Ohio. The clinic will feature Olympic medalist Diana Munz, her coach Jerry Holtrey, and local coaches around the area who will focus on teaching stroke mechanics, improving starts, turns, and kick techniques, land training and conditioning, exercise nutrition and injury prevention. Registration is limited to ensure a high quality clinic, so sign-up early! The clinic will be hosted in our Busbey Natatorium on May 15 from noon to 4PM. For more information, contact the customer service desk or visit http://www.dagc.org/swim/clinic.asp.
Contact CSU Rec Center Get Mail: recreation@csuohio.edu Get Heard: 216.802.3200 Get Linked: www.csurec.com Get Booked: Joe Rec Get Tweets: CSURecServices
Swim for Diabetes
Workout of the Month with Sean
Biggest Loser Results
Well Fest 2010 is April 21st!
Meet Our Instructor Michael Ciccarello Healthy Springtime Recipe
HEALTHY RECIPE Easter Egg Salad
Ingredients • 1 dozen boiled eggs, peeled and smashed • 1 fresh roasted red pepper • 2-4 tpsp. of light or fat-free mayonnaise • 1 tablespoon of yellow mustard • 1 tsp. of pickle relish • 1 tbsp. of sliced black olives • Salt & freshly ground black pepper, to taste
Directions
Chop the roasted red pepper into fine pieces and add the mayonnaise, add to eggs and then incorporate the remaining ingredients.
from www.fitnessandfreebies. com/holidays64.html
Biggest Loser Results Congratulations to all of the participants in our Biggest Loser Program! Together they lost a total of 171 lbs, 192 inches, and 67% body fat percentage loss. The winners of this couples’ edition were mother-daughter duo Lucille Hudson and Rikia Robinson, with their team name as Motivate Me! These two winners received two 30 minutes massages and two individual
Meet Our Instructor Michael Ciccarello
What classes do you instruct at the Recreation Center? MC: Awesome Abs and Total Toning. Last semester I also instructed Cardio Sculpt and I am also certified for Spinning. I can also sub for any of the other group fitness classes. How have you been instructing here? MC: Since June of last year. What are some of your previous experiences outside of the Recreation Center with fitness? MC: I’ve been teaching and training for 24 years, and I am also part of the Dragonboat Association.
We race on the Cuyahoga river! What would you say is your favorite class to instruct at the Rec and why? MC: Total Toning because of the participants. We have a really strong group of people that attend on a regular basis, which makes a great and fun atmosphere. What do you like best about the classes you instruct? MC: The positive feedback I get, like when people tell me, “awesome class, you kicked my butt!” It’s fulfilling. On average, how many people usually attend your current Awesome Abs and Total Toning classes? MC: We average about 20 plus people. What are the physical benefits of your current classes? MC: Awesome Abs works your core while Total Toning concentrates on muscle conditioning, endurance more than strength, and it balances all the major muscle groups. Who would you say your current classes are best for? MC: Anyone of all skill levels! Today we just had someone who was there for their first time and we also had other participants who workout on a daily basis. You really work at your own level in the classes. Do you have any additional advice or comments for members interested in your classes? MC: Try it, you’ll like it, and don’t be intimidated!
Easter Edition Eat This
Not That
150kcal 5g fat/3gSat fat 22g sugar
920 kcal 52g fat/32g sat fat 92g sugar
CADBURY CREME EGG
Solid chocolate Easter Bunny
Workout of the Month: The Deadlift
The Deadlift is a whole leg, multi-jointed exercise that when performed in a full-range of motion will provide work to the entire body. The Deadlift is an excellent exercise for overall body development if done properly. This exercise is one of the few lifts that involve dead weight (weight lying on the ground). This is not found in other exercises because they involve both an eccentric (lowering of the weight) phase followed by a concentric (lifting of the weight) phase; the Deadlift is just a concentric movement.
Sean Grasso Certifications and Experience: Meet our personal trainer, Sean Grasso. Rachael specializes in weight management, agility and speed training, and strength building. She attained a bachelor of science in exercise science at Bowling State University. Rachael was also a fitness specialist at the Cleveland Clinic Foundation and a fitness technician for the Athletic Republic. She lives by the fitness quote, “Set your goals high and don’t stop until you get there.”
Interested in working out with Sean? Stop by the Customer Service Desk or call 216.802.3200 today to schedule a session with her to transform both your life and your body!
Step 1
Position your feet directly under the bar and stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Before lifting the bar from the floor stiffen your core and abs to brace or stabilize your spine.
Step 2 Before lifting squat down and grasp the bar with an overhand grip between your legs. Position your weight into the back of your heels. Hold your chest out and up with the head slightly tilted up. Your low back should be tight and flexed with the spine in neutral position (normalto-flat), shoulders depressed (no shrugging) with scapulae retracted (squeezing shoulder blades together). Step 3 Upward phase: Lift the barbell off the floor by extending your hips and knees simultaneously to a full
standing position. Squeeze the butt and leg muscles and force the hips inward to produce adequate force for the lift. It is very important to continue to keep the core engaged to keep the chest from dropping and the spine from becoming unstable. Keep your weight back in your heels when the knee is bent it should not go past the thong of your shoes. You should be breathing out during this phase. The weight is dead in front of you; keep it very close to the body while standing. The bar should move on a straight line.
Step 4 Upward phase: Exhale during this phase. While still maintaining proper posture and trunk stability extend the hip and knees by pressing through your heels into the floor. Extend yourself straight until you reach your starting position.
Targeted body areas: Back, butt/ hips, legs, full body/integrated Primary muscles: Erector Spinae, Gluteus Maximus, Quadriceps, Hamstrings, Adductors
Secondary/Stabilizing muscles: Trapezius, Rhomboids, Flexors, Extensors, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Soleus
Tips: Using a bench or stability ball is a good indicator to judge the depth of a squat. Use a spotter if you are unsure with your form.
back flexion, use the core to prevent this.
front shins, not keeping weight on the heels.
Become compacted not vertical.
Inward movement of the knees and not keeping them over the toes, resulting in an unstable base.
Common Mistakes:
Use a mirror to perfect the form and use as a teaching tool.
Dropping of the chest during the down phase, resulting in excess rounding of the back.
All motion goes through the hips avoid excess
Letting the weight move forward into the knees and
Hips too shallow and not extended fully Not raising and lowering the hips and shoulders together.
Well Fest, cont.
with a motivational speech and the opportunity to walk with CSU President Ronald Berkman at noon. Come early – the first 100 participants get a free t-shirt! What’ve you got to lose? Join us on April 21 to start off the warm season in a healthy way! For more information about Wellfest, contact the Customer Service desk or go to www.csuohio. edu/services/recreationcenter/recprograms/fitness/WellFest/index.html.
Summer Camp, cont.
campers to enjoy different themes each week (such as “Game Show Mania,” “Astronomy Week,” and “Sports and Games”) and allows them to explore their artistic abilities with crafts and various outdoor activities. Both morning and afternoon sessions provide the campers with valuable learning experiences and a chance to work on their team-building skills in a fun and engaging atmosphere. Most importantly, participants can enjoy these experiences in a SAFE environment. Our First Aid/CPR/ AED certified student and professional staff are trained on child-related topics and concerns. Staff members will also have a first aid kit and a two-way radio at all times so they are in constant contact with program leaders, camp directors, and facility supervisors in case of an emergency. Interested in signing up? For more information, visit www.csuohio.edu/ services/recreationcenter/recprograms/ summercamps/. Keep in mind that space is limited - so register early!
Biggest Loser, cont. personal training sessions. Runners-up received two semester premium passes of their choice to finish the Spring semester. The next Biggest Loser program starts in the fall, so if you need motivation to shed those pounds, don’t forget to sign up!
Intramural Player Spotlight Soccer
So Moussa, why do you play soccer? MS: It’s my #1 sport. I grew up into it. What is some of your previous soccer experience? MS: I played on various different teams in Senegal. Where did you hear about the soccer intramurals? MS: From campus mailbag and postings around the Rec. Year in school? MS: I started in the summer of ’09. Your major? MS: Electrical and computer engineering. Do you play in any other sports and intramurals? MS: I like to run marathons and I used to wrestle in High School. What do you like most about the CSU Rec soccer league? MS: It’s laidback and easy to be admitted into. The games are scheduled at a nice pace. Moussa Seck, captain of the Ex-Agents in the Co-ed League
Case Closed:
Food Myths Uncovered from our Registered Dietitian
Food Myth:
When trying to gain muscle, you should eat large amounts of protein.
Fact:
While protein is important for athletes and body builders, if you eat anything in excess of your caloric needs, it will turn into fat. 10-35% of your daily intake should come from Protein.
Editor’s Corner The warm weather and April is FINALLY here for Cleveland! There are several things to look forward to this month- April Fool’s jokes, Easter and Earth Day. Enjoy lots of chocolate, and do something to help out the Earth, too! Don’t forget that summer is right around the corner now. It’s never too late to start working out and getting in shape at the Recreation Center. You can enjoy everything we have to offer- from having sessions with our personal trainer, to meeting with our registered dietitian, or taking advantage of our group fitness classes. There’s also our upcoming intramurals to look forward to- softball and our Tiger Woods XBOX 360 tournament. Hope everyone enjoys the new season! Cheers, Liz Newman
Top Fitness Quotes of the Month “Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” -Carol Welch “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato “We didn’t lose the game; we just ran out of time.” -Vince Lombardi