RELAX ON CLOUD 9

PRESENTS:

WAGNER'S

BIGGEST LOSER

GRAND PRIZE

FREE 1 HOUR

MASSAGE FROM:

RELAX ON CLOUD 9

MONTHLY PRIZES

GIFT CERTIFICATES TO

VARIOUS ESTABLISHMENTS

INCLUDING:

CHARLIE BROWN STEAKHOUSE

CHELSEA PIERS

RAB'S BOWLING

HOW IT WORKS:

• MOST % OF WEIGHT LOSS PER MONTH RECEIVES A PRIZE
• MOST % OF WEIGHT LOSS OVER 3 MONTHS WILL WIN THE GRAND PRIZE
• WEIGHT WILL BE MEASURED BY FITNESS COORDINATOR
• THE LAST WEEK OF EACH MONTH
• WINNERS WILL BE ANNOUNCED THE FIRST OF EACH MONTH
• SEPARATE PRIZES WILL BE AWARDED TO BOTH
• STUDENTS AND FACULTY/STAFF/SSC MEMBER WINNER
• SIGN UP THE FIRST WEEK OF EVERY MONTH AT THE FITNESS CENTER OR CONTACT FITNESS CENTER COORDINATOR:

RAJ SUBRAMANIAN

718 (420) 4394

rajiv.subramanian@wagner.edu

HEALTH & WELLNESS

January 2008

Nutrition Tip of the Week: Eat breakfast regularly.

Breakfast provides you with the energy for the day. Although you feel that caffeine alone can get you through the day, it does not replace the benefits of a nice, simple breakfast. Breakfast will give your mind and body the energy to make it through the day and help you avoid the crashes that is associated with caffeine. It will prevent those hunger attacks from hitting you early in the day. An ideal breakfast will contain foods that include carbohydrates, protein, and healthy fats.

Exercise of the Week: Dumbbell Step-Ups

Dumbbell step-ups are a great way to improve explosiveness for athletes or strengthen and tone muscles for the recreational lifter.

1. Stand facing the step/bench with the dumbbells in each hand
2. Step up onto the step/bench with your right leg and push through bringing the second leg up.
3. Tap the left toe on the bench and step down with your left leg and return to the starting position
4. Alternate legs as you go up and down
5. Modify by bringing the off leg to your chest as you step up

* Remember to keep your mid-section tight and straight throughout the exercise

You can adjust the height of the step to challenge yourself. Stepping a good distance from the bench will work the gluteus maximus and stepping close to the bench will concentrate on the quadriceps. Combine with a jump rope or box drills for a great cardio work out as well. .

Cardio Tip of the Week: Perform cardio exercise for at least 25 minutes.

In order to get an effective cardiovascular workout, cardio sessions should be at least 25 minutes. You can indeed burn calories and eventually lose weight by doing less than 25 minute sessions, but you will not be strengthening your heart. The health benefits of doing cardiovascular workouts 3 times a week for at least 25 minutes are tremendous.
Example: a 20 year old person would subtract 20 from 220 giving them 200. This is their maximum heart rate. Therefore, they should be working in the range of 130bpm - 170bpm, depending on their fitness level.

Healthy Habits

 

Watch Your Portion Size:

 

Portion sizes have increased in the United States.  Whether you are eating fast food or sitting down at a restaurant, you are going to want to watch what you eat.  Although fast food is inexpensive, the price your body pays may not be worth the calories, fat, and sodium you are taking in.  Limit the amount of food you are getting.  Instead of ordering a combo meal with fries and a soda, order a sandwich with a small side salad and water. 

 

At restaurants, don't try to get your money's worth in one sitting.  Instead of cleaning your plate save some for leftovers or order an appetizer as a meal.  And if you are at a buffet, take small samples of food instead of overeating.

 

 

 

Tips from our strength coach, Dominic Reno:

 

 

1. Warm-Up

 

Always begin each workout with a 10 minute general warm-up (jogging/bike/elliptical) and follow with a total body stretching.  Stretching is one of the keys to avoid muscle injury.  By warming up, you prepare your body mentally and physically for your workout.  Warming-up speeds up your heart rate and enables oxygen to flow freely in your blood stream.  Always precede your weight training workout with one or two warm-up set for the working body part.  This will allow you maximize your workout. 

 

 

2. Technique

 

Never sacrifice correct technique for an increase in weight on an exercise.  This will form bad habits and can even lead to extensive injuries.  Weight increase will come with repetition and should never be forced.  The risk of injury is never worth it. 

 

 

 

3. Train with a partner

 

Train with a partner.  This can be very motivating and will help you reach your goals.  Set goals together and help each other reach them.  A partner can also see your technique and help you kick your bad habits.  Also having someone with you will push you to go to the gym and keep you company so things do not become stale.

 

 

Yoga is an excellent way to increase flexibility, while also burning calories.

Classes take place in the aerobics studio of Spiro Sports Center.

Those of all fitness levels are encouraged to attend.

July 19th