February Intramurals With the school semester back in full swing, intramurals are starting up as well! If you missed signing up for the Volleyball Mania and Basketball league in January, you still have February’s intramurals to look forward to. This month you can sign up for our special one-day events Xbox 360 Madden 10 and our Texas Hold’em Tournament, as well as our other intramural events, Badminton and Indoor Soccer. Don’t forget that the points you make in our intramurals also go towards the All Sports Championship! So far, Team Fenn Tower is in the lead with 930 points, with Team Rec right behind them in second place. There is a whole semester left to contend with the top teams though, so sign up and let that competitive spirit out!
Black History Month
Remembering the Founder of NIRSA When it comes to Black History Month, most people tend to think of figures like Martin Luther King Jr. and Frederick Douglass. Someone you might not have heard of, however, and a figure that directly impacts you as a Recreation Center member, is Dr. William N. Wasson, the founder of NIRSA (National Recreational-Sports Association). He pushed through the prejudice of his time, just like Martin Luther King Jr. and Frederick Douglass, and ended up making big strides for intramural sports’ programs everywhere. Wasson was born in 1915 in Chattanooga, TN and raised in Louisville, KY. He achieved a bachelor’s and a master’s in biology in 1940, and a master’s and doctorate in physical education at the University of Michigan in 1954. He taught biology,
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
Workout of the Month with Andrea coached, and set up an intramural program at Dillard University in 1946. Along the way, he took a class from Dr. Mitchell, “the father of intramurals,” which most-likely furthered his interest in sports and intramural programs. Continued on back
Next Month...
Meet Our Massage Therapists
Have you heard about our new massage therapy program yet? With varying rates and packages, you can now enjoy 30 or 60 minute massages at our facility with our friendly and experienced staff. Last month’s newsletter we gave you the reasons and the benefits for massage therapy, so next month, we’ll get you more familiar with our actual program. What better way to do so than to give you the 411 on our massage therapists?
Honoring the Founding Father of NIRSA
Massage Therapy, Now at the Rec
Chocolate can be good for you! Healthy Valentine’s Day Dessert Recipe
A Closer Look at Chocolate Feel guilty about all of the chocolate you eat on Valentine’s Day? Maybe you should think twice before your answer. After all, studies have shown that there are also GOOD effects of the tempting treat as well. It all really comes down to what type of chocolate you’re eating and the amount of it. For example, you’ll want to suggest to your significant other to purchase dark chocolate over milk chocolate for the holiday. After all, the closer the chocolate is to the actual cocoa bean, the healthier it is for you. That’s because dark chocolate is less processed, which means it contains more flavanoids and therefore has
more powerful antioxidants. In addition, dark chocolate helps to reduce LDL, the “bad” cholesterol, which can favorably affect blood clotting and the relaxation of vessels. Milk chocolate contains far less of these beneficial chemicals because it contains far less cocoa, which means far less antioxidants. So when you’re purchasing or receiving chocolate on Valentine’s Day, do your and your significant other’s waistline a favor and opt for dark chocolate in moderate amounts. That way you can be (almost) guilt-free on a romantic holiday.
V-DAY HEALTHY RECIPE Cherry Angel Trifle
Ingredients: • 1 package sugar-free cherry gelatin • 3/4 cup boiling water • 1 prepared Angel Food cake (torn into 1-inch cubes) • 1 can (about 20-ounces) light cherry pie filling • 1 carton (8-ounce) FatFree Cool Whip
water; refrigerate for 15 minutes. 2. Place half of the cake cubes in 3-quart trifle or clear glass serving bowl; top with half of the gelatin and pie filling. 3. Repeat layers. 4. Top with whipped cream. 5. Refrigerate Cherry Angel Trifle for one hour.
Directions: 1. Dissolve gelatin in
From www. fitnessandfreebies.com/ holidays/holiday27.html
What ARE Antioxidants?
Antioxidants are a group of vitamins, minerals, and enzymes which to help to protect the body from free radicals. Free radicals are a group of atoms that can damage the cells, which can impair the immune system and lead to infections or diseases. Antioxidants are commonly found in fruits, vegetables, nuts, and cereals.
ZUMBA Your Way Into Shape
Do you want to have a little fun while working out and blasting calories? Then take Zumba, an exciting and fast-paced workout that is offered every Tuesday evening at 5:15pm and every Wednesday at noon in Studio 229. Zumba is a latin-inspired aerobic exercise and a mixture of various dance styles like salsa, the cha cha, meringue, hip hop and mambo that will keep you on your toes for a solid 45-60 minutes.
Why Take Zumba?
There is a reason that Zumba is one of the hottest fitness classes right now. For starters, you can burn up to 300-600 calories a class (depending on your body type and the intensity). Zumba also works out your entire body and can help tone your arms and legs, as well as strengthen your core. There are enormous mental benefits of the class as well. Each class is meant to be fun and exciting, so taking Zumba is a great stress reliever and will leave you feeling good.
Valentine’s Edition Eat This
Not That
Cinnamon Heart Candy (25 pieces) Calories: 50 Total Fat: 0g CHO: 10g Fiber 3g Protein 0g
SweetHearts Tiny Conversation Candies (25 pieces) Calories: 100 Total Fat: 0 CHO: 25g Fiber 0g Protein 0g
Workout of the Month:
Side Lying Hip Abduction Step 1
Andrea Ladanyi Certifications and Experience:
Andrea has nine years of experience as a personal trainer and specializes in effective base-building exercises and cardiovascular endurance training, health promotion with injury prevention, and the balance of physical and psychological health. She attended the American College of Sports Medicine and is currently a Doctoral Student of Physical Therapy at Cleveland State.
Interested in working out with Andrea? 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!
Did you know?
Starting Position: Lie on your side with your top leg straight and your bottom leg bent at a 90 degree angle. Make sure your hips are not rolled back and your toes are pointed forward and parallel to the ground.
Step 2
Upward Phase: Gently raise your top leg off of your lower leg. Remember to keep your top leg extended and your hips vertical to the floor. Raise your leg until your hips start to tilt upwards or until you feel the tension in your oblique muscles.extended.
Step 3
Downward Phase: Slowly lower your leg back to the starting position. When you have completed the set, switch to the other side and repeat.
Targeted Body Parts:
The side lying hip abduction targets those unwanted “love handles” located on your hips and works out the gluteus medius and gluteus minimus muscles.
Tip:
Our personal trainer recommends you do two sets of fifteen with a five second hold on the fifteenth raise of each set. If you have any back problems or the position is too difficult for you, extend your arm on the floor and rest your head on it.
Tips to Stay On Top by Liz Newmann
As a busy student and a part-time worker, I have a hectic schedule this semester now that classes have started. I know that I’m not the only one, too. There are thousands of students like me who are going to be stressed and tired out this semester. That’s why, for this edition’s editor’s corner, I wanted to share my own plans for staying on top of my game this semester. Hopefully this list will also aid other fellow students in their efforts to get good grades and give them enough energy for work, too. Get Enough Sleep. Sounds simple enough, right? You’d be surprised by the number of students, including me, who don’t get the recommended 6-8 hours of sleep. Sticking to a regular sleep schedule is ESSENTIAL if you want to perform your best.
Become Organized. Purchasing an agenda to organize your time will only help you in the long run. You’ll be less likely to forget your homework assignments and other important dates. Power Nap. For an energy booster, take a 20 minute nap between classes or work. If you want to give your nap an extra punch, try a caffeine nap. All you need to do is drink a cup of coffee right BEFORE you nap. Eat Right. You might want to think twice before skipping another meal. It could be the difference between an A and a B if you skip breakfast right before a midterm. Exercise. Working out can be a GREAT stress-reliever. So go out and attend a yoga class or go on a run to improve your mood and boost your overall energy.
An Interview With Our Zumba Instructor To get you a little more familiar with our class, we interviewed one of our Zumba instructors, Jenna Elmore. Jenna is a native of the Cleveland area, as well as a grad student in nursing at Cleveland State. She is also currently a nurse at Union hospital and sings in the top 40 band called “Hot Stuff.” So let her give you the 411 on this premium class. Q:First of all, how would you sum up the Zumba class you instruct? JE: A cross between fitness and dance leaving you smiling through the sweat! An easy to follow, nonjudgemental environment to burn calories and have fun. Q: How long have you been instructing this class? JE: Since fall of last year. Q: What would you say is the average class size? JE: For last semester, the average class size was 2-8. This semester
Dr. Wasson, cont. In 1950, he led a meeting of intramural directions from eleven historically black colleges, which ultimately led to the forming of NIRSA, where he served as the president for the first five years and received the NIRSA honor award in 1969. How does Dr. William N. Wasson’s work directly affect you? Today, NIRSA’s 4,000 members are represented on more than 700 colleges, U.S. military installations, public and park recreation departments, private enterprise, correctional facilities, and not-for-profit organizations. Additionally, about 11 million college students use recreational facilities operated by NIRSA’s members. So the next time you are participating in an intramural sport or program, remember Dr. William N. Wasson, the man who helped to make that possible.
we would love for those numbers to double...the more the merrier! Q: What would you say is the best benefit of Zumba? JE: Apart from the obvious physical benefits, the best thing about this class is that you really don’t realize you’re working out. Q: What do you like best about teaching the class? JE: I get to create my own dances and choreography! Q: Who would you say should take this class? JE: Everyone and anyone. Zumba has no rules! Q: Lastly, what advice would you give members who are interested in this class? JE: Don’t be discouraged because it’s a “DANCING” class. All you need to do is come with a smile.
Editor’s Corner Check back next month for interviews with our massage therapists, updates on our intramural and club sports, information on March Madness, fitness tips for Spring Break, the latest Workout of the Month, and more! Don’t forget to enjoy the snow while it lasts the next couple months and have a wonderful Valentine’s Day, whether you have to buy that chocolate yourself or are with someone who will buy it for you. Cheers, Liz Newman
What are YOUR fitness plans for this semester?
Case Closed:
Food Myths Uncovered from our Registered Dietitian
Food Myth: Margarine is better than butter.
“To play basketball, keep my body toned, stay in shape, and eat healthy!” -Curran Swoope, Cleveland State Recreation Member
Fact: Butter contains saturated fat that, when eaten in excess, can raise
“bad” (LDL) cholesterol, increasing the risk of heart disease. The problem with margarine—specifically stick margarine— is that it contains trans fats, which increase LDL cholesterol and lower the “healthy” (HDL) cholesterol.
“To get in shape!” -Claude Al Fahel, sophomore majoring in pre-dental
Your best bet is a soft-tub vegetable spread that says “trans-fat free”— it will be low in saturated fat as well. So when you’re making your Valentine’s day cookies be sure to use soft-tub spread (examples: Smart Balance, Country Crock, Benecol or Blue Bonnet)
“My plans are to stay healthy and stay in shape.” -Jon Riemer, sophomore majoring in health science