Tag Archives: the daily collegian

Toning exercises: Strong is the new skinny

Posted in Fitness by

By Emily McLaughlin

View this in The Daily Collegian!

Cardiovascular exercise will keep you skinny, but if you are looking to look lean and toned you are going to need to pick up some weights. Toning exercises help you build muscle which will, in turn, make you stronger, keep you lean and protect your bones.

Intimidated by the weight area? Don’t be! Once you are equipped with some killer moves, you can enter the male-dominated area with confidence. I did a little stalking this week and followed Alex Lowder and Alaina Patsos around the gym to learn their moves and ask for some tips. These girls are powerhouses—they are up in the early hours of the morning to get their sweat on, and they were kind to show me some of their favorite moves.

Arms

When it comes to arms, you should be working the bigger muscles first. This means, head to the weight area and stay away from the selectorized equipment (well, most of it). Selectorized equipment focus in on one particular muscle—usually a smaller one. Other benefits to grabbing a hold of those weights are to work your core. Yes, lifting works those abdominals too. Try to do most of your exercises standing, clenching your core tight, helping you keep form.

1. Bicep curls: Keep your elbows in and down. This is one of the bigger mistakes people make. Don’t let those elbows come away from your body because you won’t be targeting your biceps at all.

     

2. Tricep dips: These do not even require weights, just a bench. Keep those forearms perpendicular to the bench and your body long and straight. Modify this exercise by bending your knees in—but don’t expect the exercise to be too much easier… these are hard.

3. Tricep pull downs: Work those triceps again using the Techno-gym Jungle (you know, that big apparatus that all the boys congregate around… the one they do those painful looking pull-ups on). Note Alaina’s form.

     

Shoulders

Upper body strength comes with toning those shoulders and upper back. Alex and Alaina showed me a variety of exercises that target those areas specifically.

1. Anterior (front) delt raises: These raises can be done on the Jungle or with dumbbells. The choice is yours.

     

2. Posterior (back) delt raise: Lying on the floor, hold a dumbbell overhead with both hands. Raise the dumbbell up overhead until your arms are extended straight up—perpendicular to your body. Keep your back and shoulders down. Modify the exercise by bending your knees.

Advance the exercise by incorporating a sit-up.

3. Military press: Start with your upper arms forming a right angle with your forearms. Press both arms up, using your back and shoulders. Use the mirror to make sure both arms are pressing at the same pace (we want that muscle tone to be even on both arms).

     

4. Standing flyes: Start with arms low and in front of you, holding dumbbells. Use your shoulders and back and bring those arms out and up to the “military press” starting position. These are hard, so start with lighter weights before you try to put up these 15lbs. like Alaina!

     

Stay tuned for more exercises by Campus Rec employees, Alex and Alaina!

Alaina is full of fitness tips. Check out her blog!

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Planks: A love-hate relationship

Posted in Fitness by

By Emily McLaughlin

View this in The Daily Collegian!

Looking to tone up, slim down or build muscle? Odds are everyone is looking to do one of these three things. There is one exercise we all love to hate that targets all of our problem areas—the plank.

Why you hate them: Holding a plank position is challenging and oftentimes a little boring. It is easy to say, “I will hold this plank for a minute,” and then decided to give up because it hurts and/or you are bored, but don’t give up! A lot of people complain about pain in their wrists, elbows and shoulders, however it does not have to be so painful. Remember that a plank mainly targets the abdominal muscles. There should be minimal pain in the wrists and elbows as long as you are holding your core tight will take the weight off of the limbs supporting the body.

 

Why you should love them: Have you ever wondered why those who do yoga and pilates on a regular basis are so slim and toned? They are holding planks for extended periods of time! There are many different variations of the plank with several modifications that can trim that unwanted fat and tone up muscles all over the body.

Plank exercises and modifications

Basic Plank: Abdominals, Hips, Back

This exercise can be done with your arms extended or by supporting your weight on your elbows (both images are below). If your arms are extended, it is important that your wrists are positioned directly under your shoulders. When supporting your weight on your elbows, your elbows must be directly under your shoulders. Keep your hips up and your body long and straight. It helps to suck your stomach in and squeeze your legs tight as Nicole demonstrates.

Planks with hip lift: Abdominals, Hips, Arms

Start in a basic plank on your elbows. Lift your hips toward the ceiling (as demonstrated by Nicole below). Don’t forget to keep control of your abs, holding them tightly as you lift and then lower back down to the basic plank position. Don’t let those hips sink any lower than your shoulders. Lifting and lowering is one rep—do 5 reps as a slow and controlled pace. Rest and do 2 more sets. *This move can also be done with your arms extended (your hips will lift into a downward-facing dog position as pictured below). Remember to keep the body moving slowly with as much control as possible. Use a mirror to check form during each rep.

Plank with leg lift: Legs, Abdominals, Buttox, Hips

Start in your preferred basic plank position (arms extended or with supporting elbows). Start by lifting your right leg off the floor, keeping it as straight as possible. Hold this position for a few seconds and then switch legs. This is 1 rep—try to do 10 reps.

Plank with knee in: Buttox, Hips, Shoulders, Abdominals

Same idea as the leg lifts above—start in a preferred basic plank position. Lift your right leg and bring your knee into your chest like Nicole is demonstrating below. It is okay to let your hips lift up slightly, but the goal is to keep the body straight. Hold that position for a few breaths and then return your right leg to its original position on the ground. Bring your left leg in next. This is 1 rep. Do 5 reps.

 

Side Plank: Hips, Obloques, Arms

Start by lying on one side with your arm or elbow placed firmly on the ground. Lift your hips up off of the ground, balancing on your feet and arm. Check your form: keep your body long and straight. Also make sure your wrist or elbow is right under your shoulder. Hold this position.

Side plank with arm through: Arms, Obliques, Shoulders

From the side plank position above you can feed your arm up from the ceiling through the opening below your waist (Nicole demonstrates this in the image below). Return to the starting position—that was one rep. Do 10 reps on each side.

Lower hip from side plank: Hips, Obliques, Shoulders, Arms

Start in your preferred side plank position (either on your elbow or with your arm extended).  Next, begin by lowing those hips keeping your shoulder and arm strong. When your hips are only a few inches off the ground, raise them back up to side plank. This is 1 rep—do 10 reps on each side.

Reverse Plank: Buttox, Back, Hips, Shoulders, Arms

Come to a seated position with your legs extended in front of you. Place your hands behind you with your finders facing away from your back. Lift those hips off the ground creating a straight line with your body. Your shoulders must be over your wrists to provide adequate support (see image below). Hold this position for 5 deep breaths. Lower your hips down to rest and then repeat the process twice more.

Reverse plank with leg lifts: Buttox, Back, Hips, Shoulders, Arms

Begin in your reverse plank position. Lift your right leg up off the ground and hold this position for a few seconds. Lower your leg and repeat on the left (Nicole demonstrates below). This is 1 rep—try to do 5-10 reps.

If keeping a slim tummy is important to you, incorporate some or all of these exercises into your ab routine and remember to engage your abs during all of your daily activities. Clench your core during cardio exercises or during your car ride to work and you will start to see results in no time. Doing so will also help you hold those pesky planks a little longer.

If you are still struggling to hold planks and you think your arms are the issue, incorporate some arm toning exercises into your workout routine.

Stay tuned for more tips from Stay Healthy, Stay Happy and Campus Rec’s pilates instructor, Nicole Webb.

Get more energy!

Posted in Food & Diet, Health & Beauty by

By Emily McLaughlin

View this in The Daily Collegian!

Feeling tired in the morning? Feeling sluggish throughout the day? On many occasions, a lack of sleep is the cause for this, but when you are getting the recommended hours of rest at night something else could be to blame.  Recharge and get back into the swing of things here at UMass by trying these tips proven to boost energy and increase productivity when you are feeling zonked.

Get Energized Tip #1: SLEEP!

Beginning with the most common cause for tiredness, make sure you are getting a good nights rest. An hour before bed, shut off all of your digital devices and try not to do any heavy reading. Computer and TV before bed can decrease the quality of sleep, making a person feel less rested in the morning. There is nothing completely wrong with reading before bed, but the light and fast flow of data could disturb a good nights rest.

Start your day with yogurt, granola and a serving of fruit instead of a bagel or sugary cereal.

Get Energized Tip #2: Less Carbs, Carbs, Carbs

Carbohydrates and sugary drinks later in the day can make blood sugar levels crash at night. The morning after, a person wakes up feeling tired and craving more carbs. Fulfilling this craving promotes the continuation of this pattern. Starting the day with whole grains, low-fat dairy and a serving of protein is a great way to boost energy and encourage healthy eating habits for the rest of the day

Get Energized Tip #3: Get More Iron

Eat leafy greens and lean red meats to increase your iron intake. Deep-green vegetables and lean meats contain high levels of iron, which is essential for forming red blood cells. Red blood cells carry oxygen throughout your bloodstream, so without enough iron, you are starving your body of oxygen it needs to carry out the simplest of tasks. To ensure iron levels are where they should be, take a multivitamin for insurance.

Get Energized Tip #4: Exercising Gives a Boost

Exercising is commonly associated with feeling exhausted, but the opposite is true. Increasing activity, whether it is by going to the gym or by walking around the office, can increase energy. In fact, according to a California State University study, a brisk 10-minute walk produced energy boosting effects that lasted up to two hours.

Get Energized Tip #5: Power Nap

Feeling slugging in the afternoon? Research shows that a quick power nap can increase energy, reduce stress and improve cognitive functioning. Napping also means more patience, less anxiety, better reaction time and overall better health. Experts advice to keep naps between 15 and 30 minutes, since sleeping longer gets you into deeper stages of sleep, from which it is more difficult to awaken.

Get Energized Tip #6: Drink Water

Even slight dehydration can leave a person feeling fatigued. The solution is as simple as drinking a tall, cool glass of water. Drink a glass first thing in the morning before breakfast to jumpstart the day and after a workout to replenish lost fluids to keep the body going. Also remember that the body often confuses signals of hunger with thirst. When you think you are hungry, drink a glass of water first.

Choose a latte over the usual cup of coffee

Get Energized Tip #7: Latte, Not Coffee

Need a caffeine boost? Substitute a coffee for a latte. A latte contains the caffeine needed to give a jolt of energy like coffee, but also contains milk with protein to provide longer-lasting energy.

Get Energized Tip #8: Eat Power Foods

Carry a snack throughout the day for those times when you are feeling sluggish—just make sure the right food are packed. Dried fruits, almonds, bananas, oatmeal and yogurt are great low-cal snacks that provide a boost.

Remember that it is most important to get the recommended hours or sleep! To fight fatigue throughout the day follow these healthy, energizing tips.

10 Tips: Keep the Glass Half-Full in the Winter

Posted in Motivation & Happiness by

By Emily McLaughlin

View this in The Daily Collegian!

It is easy to let yourself sink into what many consider the “Winter Blues” as winter continues to crawl on and the snow refuses to melt. We are tired of walking on sheets of ice, bundling up just to get to class and barely seeing any daylight. Most of us let these “blues” get the best of us and diagnose ourselves with what our trusty friend, WebMD describes as SAD: Seasonal Affective Disorder. The symptoms? As days become shorter and colder, we become more depressed. We turn to vices including eating more, indulging in carbohydrates, sleeping in and letting our moodiness take hold of us. The negative effects of all of this include weight-gain, fatigue and overall unhappiness.
Now that we are well into the month of February, added with the fact that the Groundhog did not see his shadow, we are teased with the glimmer of hope that springtime is on the way. But, why wait for the season to change for our mood to change?
Here are some tips for keeping the glass half-full while we continue to freeze our butts off and chipping away at ice and snow piles:

1. SMILE. Cliche? No. Smiling will make you feel better. A number of research studies conducted at the University of Alberta in Canada have shown that making a facial expression, such as a smile, can produce effects on the body that are similar to those that result from the actual emotion, such as happiness. Therefore, find positives to grin about (the following tips might help).

2. Exercise. Staying active will help you burn off all of those extra carbs you are taking in. Physical activity is also proven to increase your immune system, improve your sleep, boost energy, strengthen bone, reduce stress, prevent disease, increase longevity… I could go on forever.
Ps. UMass Campus Rec.

3. Let there be light. Sunlight makes us happy, so take advantage of as much natural lighting as your can by opening up those blinds. When sunlight is limited like it is in the winter months, we must find alternatives. Before it gets dark, turn on some lights in your apartment, that way, when darkness falls you barely notice. This will help you keep your energy up and keep you motivated through the evening. To beat SAD, psychologists suggest light therapy.

4. Avoid binge drinking or eating. This is hard to do, especially since there is often nothing better to do when you are just sitting around inside all day, but try to occupy your mind and you body with other means. If you are tempted to snack, choose something healthy such as energy boosting snacks like almonds, whole grains, yogurt and fruits.

5. Stay busy… This will also help keep your snacking to a minimum. Find wintertime hobbies, whether they are indoors or outdoors. Draw, knit, learn to ski, find fun in shoveling… anything.

6. Do not lose your sleeping pattern. Maintaining a consistent sleeping pattering is very important to overall health. In the winter it is easy to sleep late and want to stay cozy in bed because it is: a. so cold outside of your comforter, b. so cold outside your front door, c. so cold everywhere. We tend to sleep late, skip class, and then we are up into the wee hours of the morning until we fall asleep again. Get up, get energized, jumpstart that metabolism, and I promise that winter life will be more manageable.

7. Get dressed. Don’t lounge around in sweats all day (guilty). Put on some jeans and cute boots. Put on a bright top. You will feel better knowing you are one of the best-dressed on campus just because you didn’t wander to class in your pajamas.

8. Ditch the depressing winter playlist. In November and December, it is all about the upbeat holiday jingles. Come January, the holidays are over, and there seems to be little to look forward to until the spring flowers bloom. Put on something a little more upbeat than your Indie/Emo/Rainy-day playlist. My picks? Check out The White Panda, Ingrid Michaelson, Guster, and anything Top-40 to get the blood pumping.

9. Stay motivated. Plan things to look forward to. Make plans for the weekends so you have something exciting to do after a week of school and work. This will make time fly and the winter more bearable. Did we forget how fun Twister is?

The mat is small. Much smaller than we remembered.

10. Relax, read, take a deep breath. Winter only last a fraction of the year. Embrace it and find the joys that it brings. Find time to finish that book you started over the summer or find time to watch those movies on your must-see list.

We will see the green grass again soon, but for now, maintain a healthy and balanced lifestyle for ultimate happiness. Following these tips and you will boost your mood and jumpstart your Spring-y energy.