January 2010, Issue 5
New Years Resolution:
Successfully Lose Weight and Keep It Off
T
By our registered dietitian, Monica Habib
he New Year is here and now its time to get those New Year’s resolutions going! One of the most common things people decide to take on is to lose weight successfully and keep that weight off. That’s why we’ve compiled a detailed list of tips to help you get you started: • Write it down. Writing down what you eat forces you to be aware of exactly how much you’re eating. If you know you have to write down that piece of candy or pizza, you may not be so quick to eat it. Plus, a food journal will help cut out mindless eating and can be great for recording how much you exercise. For additional help, you can also always take that journal to a registered dietitian. • Know your risk factors. Check with your doctor to see if you have high blood pressure or high cholesterol. Knowing where you are to start can also help you set realistic goals. Calculate your Body Mass Index (BMI). This measurement can help you figure out how much you need to lose. continued on back
New Year = New You Our New Offers and Promotions A New Year means a NEW YOU! Let us help you with your New Years resolutions of losing weight and keeping that weight off. We have many new promotions and offers this January that will help you to get started. If you purchase an annual membership this month, you will receive an additional month free and a 30 minute massage. Want to work off that weight in the water? Swim lessons are now buy 3 get 1 free or buy 5 and get 2 free. Our other promotions include a FREE fitness assessment with your purchase of a personal training session, 10% off any Premium Class Semester Pass, and a FREE Nutrition Counseling session with our Registered Dietitian with the purchase of any Personal Training Package. You can also get $40 off of Boot Camp if you enlist by January 20. With all of our promotions and
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
Great New Year’s weight loss guide! It’s a NEW YEAR, how about a NEW YOU?
Massage Therapy, Now at the Rec
Dodgeball champs
crush the competition
offers, there’s no reason why you shouldn’t be able to achieve that body you’ve always wanted. Come in before it’s too late and take advantage of our offers today! For more information on our promotions, contact the customer service desk.
Team Fenn Tower Crushes the Competition
Team Fenn Tower has struck again! Not only has this team won the intramurals for volleyball and flag football, but now they’ve snatched the victory in the dodge ball intramurals too. The one-day dodge ball tournament took place on December 3 in the MAC gym from 6-8PM. Purple Cobra, Team Fenn Tower, and two teams named Average Joe’s competed. The games began with a mini league, with each of the teams playing three rounds against each other. The victorious Team Fenn Tower mugs for the camera An hour later, the real tournament began until only two teams were left standing: one of the Average Joe’s teams versus Team Fenn Tower. There were high tempers flying as the two teams played three rounds against each other. Team Fenn Tower won the first game and Average Joe’s won the second, but when it came down to it, Team Fenn Tower In the heat of battle bested them two out of three and took the glory. If you missed out on the dodge ball intramurals, check back for the upcoming spring intramurals! In the heat of battle
The game begins!
Face-off
Massage Therapy Comes to the Rec Starting this month, members can sign-up for a soothing massage therapy at the Recreation Center! Let our friendly and experienced massage therapists help you start out the New Year relaxed and rejuvenated with either 60 minute or 30 minute sessions. Massage therapy is truly ideal for everyone, from athletes who need to recover from injuries to anyone who is under stress from work or school. Massage therapy can decrease anxiety, reduce fatigue, increase circulation, improve concentration, stretch weakened and atrophied muscles, reduce spasms and cramping, and reduce scar tissue and stretch marks. It can also increase joint flexibility, release endorphins (amino acids that work as the body’s natural painkiller), ease dependence on medication… well, you get the point! With all of those benefits, what are you waiting for? For more information or for our massage rates, contact our customer service desk or check out http:// www.csuohio.edu/services/recreationcenter/recprograms/ fitness/massage/index.htm.
New Year Edition Eat This
Not That
Calories: 120 Total Fat: 3g Sat Fat: 1g Protein: 3g
Calories: 160 Total Fat: 8g Sat Fat: 1.5g Protein: 2g
TRISCUIT CRACKERS BAKED WHOLE GRAIN WHEAT REDUCED FAT
Chicken in a Biscuit
Tip: Although somewhat similar nutritionally, the triscuit crackers are made with whole wheat flour which promotes heart health, regularity and weight loss. Nutrition facts provided by our registered dietitian.
Specialities:
Schedule a session with one of our personal trainers, Steve Logan, to transform your life and your body. Steve specializes in one-onone training with clients of all ages, sport-specific training, body building and strength training.
Steve Logan
Workout of the Month: Push Ups
Certifications and Experience:
Steve attended the American College of Sports Medicine to become a certified personal trainer and has been the student of famous fitness gurus Ken Hutchins, creator of Superslow Systems Inc, and Joshua Trentline, founder of Overload fitness.
Interested in working out with Steve?
Stop by the Customer Service Desk or call 216.802.3200 today to schedule your appointment!
Targeted Body Parts: Arms, chest, shoulders Primary muscles: Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs)
Secondary muscles: Rhomboids, Erector Spinae, Rotator Cuff,
Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads)
Step 1 Kneel on the floor Step 3 Pause briefly at Step 2 Slowly bend
forward to place your palms on the mat, shoulder-width apart, and position your shoulders directly over your hands. Contract your abdominal muscles to maintain a rigid torso. Make sure your head is aligned correctly with your spine and your feet are together.
Did you know?
the bottom before driving the weight back up, keeping arms fixed throughout and exhaling forcefully at the halfway point. Pause again when arms return to perpendicular, squeezing your lats before beginning next rep.
Step 4 Press upwards
through your arms while still contracting your abdominals until your elbows are fully extended. Repeat as needed.
Pushups are one of the most versatile, convenient, and beneficial exercises you can do. You can adjust this exercise in so many ways, from doing a bent-knee pushup to doing a wall push up. You can also do this exercise in anywhere from your own house to the office. Pushups are one of the single most effective exercises for working out many different types of muscles in the body. Doing this exercise will tone your shoulders, glutes, arms, and abs, and work out your quadriceps and lower back muscles. Pushups, if executed correctly, will also improve your overall upper body strength.
Push Up Variations
or an exercise mat and bring your feet together behind you.
One-handed Fingertip Back of the Hands Diamond Wide Ballistic Knuckle Slow
Resolutions, continued • Choose a diet low in fat, saturated fat and cholesterol and moderate in sugars. In addition to helping you maintain a healthy weight, this will also reduce your risk of heart attack and certain types of cancer. • Eat smaller meals throughout the day rather than a few big ones. You should have a snack every two to three hours to ward off hunger. Snacks can include a high-quality protein and carbohydrates, such as low-fat yogurt and fruit, a smoothie, or soy cheese and a pear. A snack will help keep you from overeating [at mealtime], and it helps to curb your appetite. Other suggestions for snacks include graham crackers, lowfat popcorn, vegetables with low-fat dip, and whole-grain crackers. • Count calories, then cut them. If you don’t already know, determine how many calories you eat in a typical day. Next, set your new reduced calorie goal, keeping in mind that you should lose no more than a pound or two a week. Specifically, to lose about ½ pound per week, subtract 250 calories a day from your current calorie intake; to lose 1 pound, subtract 500. A reduction of 500-1,000 calories could result in weight loss of about 1-2 pounds per week. Total calories, though, should not dip below 1,200 per day for women and 1,400 for men. Not eating enough food can actually set you up to fail at weight loss because of the cycle of deprivation and binge eating that it can create. • Get and enlist support. A support system is critical to long-term weight loss. Whether you work with a dietitian or join a group such as Weight Watchers, it’s helpful to share your highs and lows with experts or others who can relate. These people can also be a source of new ideas and strategies and let you know that you’re not alone. • Eat your favorite foods (in moderation) Eating your favorite foods in moderation will keep you from feeling deprived, which can lead to cravings. • Watch your portion size. Putting a little of something instead of a lot of something on your plate can cut calories drastically. • Eat slowly. It takes 20 minutes before your brain realizes it’s full. That means the amount of calories consumed before
you begin to feel full can vary a great deal depending on how quickly you eat. • Drink 8-10 glasses of water per day. Drinking a lot of fluids makes the stomach feel fuller, thus decreasing the tendency to overeat. Be sure to drink one glass before each meal. • Keep healthy foods on hand. Examples include fruits and vegetables, whole grains, dried beans, nonfat dairy and fish or lean poultry. Also, plan meals in advance and make a shopping list so you’re eating more meals at home.
Common Pitfalls to Avoid
Fad diets. Often, these diets promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. A quick fix is not the answer. Instead, focus on making small lifestyle changes you can maintain. Negative self-talk. Avoid negative thoughts and statements such as “I’m fat. I’ll never be able to lose weight.” Be positive. Affirm that you can change your lifestyle. Do not feel guilty about eating certain foods and keep in mind that moderation is the key. Emotional eating. Don’t eat as a way to cope with stress or other negative emotions. Food never solves the problem, and usually it just contributes to a cycle of guilt, low self-esteem and overeating. Get to the root of the problem. Face the situation head on. Food is meant for physical nourishment, not for emotional comfort, reward or punishment.
Editor’s Corner A new decade is here! Make it your best ever with our new offerings and promotions--all for YOU! Tackle those resolutions and redefine yourself! I hope you can take advantage of the deals while they last. Check back next month for updates on intramurals, club sports, group fitness classes, and more! Happy New Year! Cheers, Liz Newman
What are YOUR New Year’s Resolutions?
“I want to maintain a 4.0 GPA.” -Christopher Pokorny, junior majoring in computer science
Case Closed:
Food Myths Uncovered from our registered dietitian
Food Myth:
Starches are fattening and should be limited when trying to lose weight.
“My New Years Resolution is to workout everyday.” -Tameka Peyton, senior majoring in biology
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits,
and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
“Maintain focus on both work and school.” -Michael Charlillo, graduate in law school