Fitness ideas that fit your schedule By Tanner Kent
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arly Hopper is the program coordinator for fitness and wellness programs in Minnesota State University’s Office of Campus Recreation. This position supports and coordinates fitness programs for campus-wide and individual needs. We asked her for a few tips on working fitness goals into busy daily routines:
with little to no modifications for beginners. Chances of injury or feeling like a failure and quitting may be high when the intensity of a workout is too much too soon.
Mankato Magazine: For those who have never exercised or had a fitness regimen, where are some good places to start? Carly Hopper: Find a friend who is already active or wants to be active. Set a time to start walking; aim for 20 minutes, three to five days a week. Schedule it and make it part of your routine. Keep goals simple, attainable, and challenging: Start with three to five days a week at 20 minutes each time for a month. Then change the time to 30 minutes, or keep it at 20 minutes and add a hill to your workout, or add an extra day for a challenge. Sign up for a yoga class with a friend and approach it as a night out instead of having to exercise. Yoga is a great way to gain confidence, balance, strength, and work on flexibility.
MM: What exercises or activities will yield maximum aerobic impact? CH: Interval-type workouts Carly Hopper are a great way to potentially burn more calories in a shorter time period and work more muscles. For example, do the following exercises for 20 seconds each, with a 10 second rest between: jumping jacks (20 seconds), 10-second rest, push-ups (20 seconds), 10-second rest, jump rope (20 seconds), 10-second rest, mountain climbers (20 seconds), 10-second rest, high knees (20 seconds), 10-second rest, squats (20 seconds), 10-second rest, jog in place (20 seconds), 10-second rest, alternating lunges (20 seconds), 10-second rest, plank (20 seconds), 10-second rest, and butt kicks(20 seconds) with a final 10-second rest. Repeat once more to equal a 20-minute workout. Most of the time these types of workouts can be intense; but it is only for 20 seconds at a time and then you get a break. Most people can talk themselves into doing most things for 20 seconds if they know they will get a break.
MM: Are there any simple ways people can incorporate fitness time into otherwise busy schedules? CH: Utilize lunch times to squeeze in fitness activities. For example, if you have an hour for lunch, go outside for a walk; or if you can’t get outside, walk stairs for 15-30 minutes. You still have 30 minutes to eat and relax. When you run errands, park your car in a parking space furthest from the door. If you are waiting for kids at practices, plan ahead and wear your tennis shoes; find a hill to walk while you are waiting. MM: Do fitness activities have to be strenuous or rigorous to be beneficial? CH: Fitness activities do not have to be strenuous to be beneficial. Not everyone can handle an “Insanity” workout
MM: Do you have any recommendations for how someone can choose a trainer that is right for them? CH: Look for a nationally certified personal trainer from an accredited program that has experience working with someone in your age group and with your similar goals. A good trainer will meet you where you are at physically and mentally and has the ability to make you feel comfortable in your own skin. M
Spice up your salad with atypical ingredients By Sarah Johnson
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ankato Magazine caught up with Erik Larson, produce manager at St. Peter Food Co-op, to ask him what’s exciting this month in the salad department. Her are his top five tips for getting ready for the salad days of May: Beet greens. If you plant a row of beets, and have to thin them out, a baby beet green salad is delicious Also, the tops of beets add a sweet, earthy flavor to any salad. Fennel and citrus (supremed oranges or grapefruit). As a combination, they provide sweet, bright flavors to salads. Another combo I think is unbeatable is pears and strawberries. They’re especially wonderful in salads with feta cheese and balsamic vinaigrette.
There are a wide variety of micro-greens and sprouts available, such as pea shoots and daikon radish sprouts. They pack a surprising amount of flavor in small quantities. Though May is not peak season, early stone fruits such as peaches and nectarines start to become available. They’re often overlooked as salad ingredients but are every bit as good in a salad as apples or pears. The early-season varieties of certified organic peaches from Mexico, available in May, are some of the best of the year. They compare in flavor and texture to the Colorado peaches we see in August. MANKATO MAGAZINE • may 2014 • 13