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Disclaimer This publication contains information about exercise and nutrition that may not be applicable to everyone. If you are concerned about your fitness goals, body image, or ability to perform physical activity of any kind, please consult a healthcare professional to address your individual needs.
Dear readers,
RACHEL TSAO Editor in Chief
STEPHANIE CHEN Art Director
Finding time to exercise in college can be a challenge even for the most diligent of students. During the academic year, we often times feel overwhelmed by all the different responsibilities and commitments that college life brings. Nevertheless, staying active is important for all aspects of our health–physical, mental, and spiritual–though it is, of course, easier said than done. In creating this zine, our goal is to challenge college students to incorporate more physical movement into their daily lives. Specifically, by presenting creative ways to balance fitness with school and honest tips on how to reignite motivation, we hope to inspire our readers to move a little more, whatever form it takes. Moving well is a personal journey that sees no boundaries. We are excited to share our experiences and insights, and be a part of your adventure. Happy exercising, Rachel, Stephanie, and Aly
ALY QUACH Art Director
PRE & POST WORKOUT TIPS Stephanie Yang
BEFORE YOU WORKOUT Get a good sleep the night before. Sleeping at least six and a half hours is essential for your performance and muscle recovery. Hydrate! Drinking water prevents you from getting dehydrated. Make it fun by flavoring your drink or setting daily goals to drink more water.
Have a dynamic warm-up. Warming up reduces risk of injury during your workout.
AFT ER YOU WORKOUT Stretch it out. Holding each pose for 15 seconds can release tension in your muscles.
Breathe. Placing your hands behind your head in this elevated arm position can facilitate breathing.
Food. Eating protein-rich foods like nuts, seeds, and lean meats can help replenish glycogen stores and rebuild muscle.
~do each stretch for 30 seconds~ SIDES
T RICEPS
SHOULDERS
Angela Pu
NECK LEGS BACK BUT T
HIIT the Gym High Intensity Interval Training
Do each exercise for followed by
30 seconds, 10 seconds
Jumping Jacks 1) Stand upright with your legs together, arms by your side.
2) As you jump, spread your legs shoulder-width apart. Stretch your arms out and over your head.
quick and easy !"#$%#&'()
Mady Hoo
rest, repeat
3x
High Knees 1) Stand with your feet hip-width apart. Lift up your knee to your chest.
2) Switch to lift your
other knee to your chest. Alternate legs and move at a sprinting pace.
Mountain Climbers
2) Raise one knee up
and in towards your midsection. Contract and hold your abs briefly but forcefully. Switch legs and repeat.
Note: Do not let your knees touch the ground.
1) Get into plank position. Squeeze your core.
Note: Your body should be in a straight line from your head to your toes.
Plank Hold 1) Get into pushup position, either with your forearms or hands on the ground.
2) Squeeze your glutes and tighten your abs. Hold that position.
Note: Your body should be in a straight line from your head to your toes.
1) Stand with your feet shoulder-width apart. Hold both arms in front of you with your hands in fists. One arm should be positioned in front of the other.
1) Stand with your feet facing outward in a wide stance.
Punches
Get low enough where your thighs are parallel to the ground.
2) Hold both arms out in front of you. As you throw a punch, twist your body in the same direction. Alternate sides and repeat the motion.
2) Throw the arm positioned closer to your body in a rounded out motion in front of you. Bring it back into ready position. Repeat the same motion with your other arm.
Squat Hold Punches
Work Work it it at at Work Work
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Leslie Hwang
Exercises to do by your desk
Seated Cross Body Crunches >8$ 9#+(#$23#'$:%#'$;""#$;,+#$ %6$#'"$&(%/60$+60$'+60.$ :"'360$7%/($'"+08$
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cardio on-the-go Candice Lau
What can you gain Dumbell chest press
Basic Squat
Dumbell Row
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Danielle Wilfrand
S !"#$"%&'()*+,'$("%&.*%'/*0)',12'#))3'3"0)'*! "#$%&'%&(
Elika Asis
IF YOUâ&#x20AC;&#x2122;RE UNMOTIVATED
'purpose > obligation !"#$%&'()*+,"-.'!"#! ()*'/+"'0)+1$%2')*3'$%' 34"'.$+,3'5-/6"'3)'4"-5' ()*'.""-'/',"%,"').' 5*+5),"7
gain > pain 8)#"3$#",9'/'&$:$6*-3'0)+1)*3' 6/%'-"/;"'()*'.""-$%2',)+"7' <)0";"+9'34"'54(,$6/-'/%&'#"%3/-' 4"/-34'="%".$3,'./+'$%&!'()"'/%(' &'*+$,-,#'5/$%7'
FEELING ... REMEMBER Cynthia Bui
personal goals > otherâ&#x20AC;&#x2122;s expectations !"##$%&'(")*+%,-'&+,-*'$*'.+)"'.+#$/,#$%&' #0,%'1+$%&'20,#'$*'1""."1'30",-#045'64' +#0")*7'8+'20,#'!"#$2,%#'#+'*#,4'0,((4',%1' 0",-#049
rest > burnout !+."#$."*',--'4+:'%""1'$*','%&'()9
who are we? Total Wellness Design Team
Stephanie Chen
Aly Quach
Angela Pu
Stephanie Yang
Geena Wang
Candice Lau
Mady Hoo
Danielle Wilfrand
Leslie Hwang
Elika Asis
Cynthia Bui
about
Total Wellness
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