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Welcome to the


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INTRODUCTION TO

Work it Out! Program Description The Work it Out! Program is

Research has repeatedly shown

designed to encourage current

the effectiveness of physical

Fresno State students to uphold a

activity in improving mental

healthy lifestyle; utilizing physical

health, particularly amongst

activity as a means for improving

college students. As such, Fresno

and maintaining good mental

State has developed the Work it

health. The program is facilitated

Out! Program in order to promote

by our Peer Ambassadors of

physical and mental health.

Wellness (PAWs), who serve as peer mentors to participants. Their role is to offer guidance and support toward reaching physical activity and mental health related goals.

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Participants of the Work it Out! Program will receive:

Individuals interested in participating in the Work it Out! Program must:

• 1:1 mentorship by a peer trained in the basics of physical activity and mental health

• Consult with and be referred by a Psychological Services staff member

• Connections to various resources available at Fresno State • Resource material which can be helpful in understanding the basics of physical activity and setting both physical activity and mental health related goals Participants of the Work it Out! Program are expected to: • Commit to integrating physical activity into your daily life in the manner of your choosing • Meet one time weekly (for up to an hour) with your assigned peer mentor at the Student Recreation Center • Maintain regular communication – notifying your mentor when you will be late, unable to make it, etc. • Keep a weekly journal of activities and progress • Complete monthly assessments facilitated by Psychological Services • Complete program an evaluation of your expectations going into the program • Complete a culminating program evaluation at the completion of your experience

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• Complete the Work it Out! Program intake questionnaire • Complete the PAR-Q & You form to obtain clearance for participation in the program • Sign an Informed Consent Form acknowledging your voluntary participation in the Work it Out! Program and release of your information to program staff


INFORMED CONSENT - FOR YOUR REFERENCE

CALIFORNIA STATE UNIVERSITY, FRESNO INFORMED CONSENT You have been identified by your provider as a student who could benefit from the addition of regular physical activity to your health program. We are determining the effectiveness of regular physical activity in relation to symptoms of depression and anxiety. The Student Health Center at Fresno State would like to offer you the opportunity to participate in a peer assisted physical activity program. Such a program would optimally last up to 8-10 weeks and include any form of physical activity you would enjoy. You could potentially benefit from this program by improving your physical health, as well as having fewer symptoms of stress, anxiety and/or depression. If you choose to participate in the program, you would be asked to meet with a student mentor for the purposes of having an exercise partner at the Student Recreation Center for up to 8-10 weeks. You will also be asked to fill out a brief online survey every month for the duration of your participation regarding any symptoms of depression you may have. The survey is called the Zung Depression Scale and asks questions related to difficulty sleeping, anxiety or depression. Survey responses will be confidential and used only by your provider and Work it Out! Program staff and trained volunteers. The results of this survey will be used to determine if students who engage in regular physical activity have an improvement in their symptoms of depression or anxiety. Participation in this program is entirely voluntary and will not affect your medical care in any way. The information will be used to develop health and wellness programs for the Fresno State campus. The Zung Depression Scale is a short self-administered survey to quantify symptoms of depression. The Zung Depression Scale form is accessible through Psychological Services. Completed surveys will be kept confidential and be viewed only by your provider and Work it Out! Program staff and trained volunteers. If there are any areas of concern identified on the survey regarding your safety, you may be contacted by your provider. There may be some personal discomfort with the content of certain questions on the Zung Depression Scale. For example, there are questions regarding your feelings or physical symptoms you may have. There are also inherent risks of any physical activity program which include muscle or ligament injuries, fatigue, altered heartbeat, menstrual complaints, gastrointestinal distress, chest pain, and breathing difficulties. If any of these side effects occur, contact your medical provider immediately. If it is after hours, you may seek urgent medical care. It is not the intention of this program to cause personal discomfort for someone, however if you find yourself upset at any time, please go or contact the Student Health Center at 559.278.2734 or Psychological Services at 559.278.6738 for counseling services. For after office hours, you may also contact the Central Valley Suicide Prevention Hotline at 1.888.506.5991, available 24 hours per day, 7 days per week. In an emergency situation, do not hesitate to call 911 or visit your local emergency room. Continued on next page.

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INFORMED CONSENT - FOR YOUR REFERENCE Participation in this program is entirely voluntary. You may choose to withdraw at any time and it will not affect your medical care in any way. Please contact Dr. Rebecca Raya-Fernandez, Coordinator for Psychological Services at 559.278.6768 regarding any pertinent questions about this program and your rights. Thank you for your cooperation! Dr. Rebecca Raya-Fernandez, Coordinator for Psychological Services Student Health Center

My signature on this line affirms that I am interested in participating in this program, and learning more about this program. I have had the program explained to me and all my questions have been answered. I understand that my signature below does not mean that I have to participate fully in this program and that I can stop my participation at any time I wish without consequence.

Full Name: Signature: Today’s Date:

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SMART Goal Planning Goal setting is an important process when you are trying to achieve a higher standard in almost anything. In physical activity, setting goals helps you stay motivated and is a great way to evaluate progress that has been made along the way.

SMART goal planning helps you set goals that are Specific, Measurable, Achievable, Realistic, and Timely. Here are a few things to consider when setting your goals.

S

M

A

R

T

Specific:

Measurable:

Achievable:

Realistic:

Timely:

Be clear when setting your goal. State exactly what you want to accomplish

Set a goal that allows you to measure your progress along the way.

Ask yourself, “Is this achievable?” If not, go back to the drawing board.

Ask yourself, “Is Commit to this realistic?” a specific Create a goal deadline or time you are willing frame to reach and able to your goal(s). meet.

SMART Goal Example: “I will increase my personal fitness by walking every other day for thirty minutes.” OR “I will play basketball with my brother twice a week for thirty minutes.” Using the information above, take a moment to come up with a SMART goal for your participation in the Work it Out! Program.

Now consider the steps you will need to take in order to achieve your goal. Use the lines below to brainstorm what actions you must take to ensure that your goal is met.

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Fitness Date(s): Type of Exercise (check all that apply): Cardio

Strength Training

Group Fitness

Other:

Open Recreation

Cardio: Time

Distance

Level/Speed

Strength Training: Exercise

Weight

# of Sets

# of Reps

Other Activity: Notes:

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Before the gym, I was feeling...

Using the scale below, tell us the extent to which you agree or disagree with the following statements after completing your physical activity. I feel strong physically. Strongly Agree Agree Neutral

After the gym, I feel...

Disagree Strongly Disagree I feel strong mentally. Strongly Agree Agree Neutral Disagree Strongly Disagree

Notes/Comments

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Menu of Exercises Sometimes deciding where to start is the hardest part… so, consider your options. Do you enjoy running, walking, or cycling? Are you interested in targeting specific muscle groups? Check out this list of exercises to get you started. CARDIO WORKOUTS:

SHOULDERS:

LEGS AND REAR:

• Treadmill

• Shoulder Press

• Squats

• Walk or Run the Track*

• Military Press

• Step Ups

• Elliptical

• Front Raises

• Lunges

• Cycle/Bike

• Lateral Raises

• Side Lunges

• Stair Stepper

• Shrugs

• Leg Press

• Rowing Machines *The Student Rec Center track is 1/8 of a mile. 8 laps = 1 mile.*

RECREATIONAL ACTIVITIES: • Badminton • Basketball • Volleyball • Racquetball • Ping Pong • Jump Rope • Dancing *The Student Rec Center supplies equipment for all of the above recreational activities.*

• Leg Extensions

ARMS:

• Hamstring Curls

• Dips

• Back Hyperextensions

• Extensions

• Leg Abduction/ Adduction

• Kickbacks • Close Grip Bench Press • Bicep Curls • Preacher Curls

• Crunches

BACK:

• Bicycle Twists

• Pull Ups • Lat Pull Downs • Underhand Chin Ups • Seated Rows • Bent Over Rows

• Bench Press

• Supermans

• Chest Flies

• Side Plank

• Chest Dips

• Reverse Sit Ups

• Push Ups

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ABS AND SIDES:

• Hammer Curls

CHEST:

• Chest Press

• Calf Raises

• Twisting Crunches • V-Ups • Jack Knife Sit Ups • Hanging Leg Raise • Supine Leg Twists (Window Wipers) • Side Bends *Try some of these exercises, or use online resources such as Exercise Prescription (www.ExRx. net) to view their exercise library and get new ideas.


Student Recreation Center Group Fitness EXPRESS

BODYSTEP™

Classes labeled "EXPRESS" are only 30 minutes long. Same great class packed into a smaller time commitment - there is always time to work out!

BODYSTEP™ is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from sing-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. Like all the LES MILLS™ programs, a new BODYSTEP™ class is released every three months with new music and choreography. (more info at www.lesmills.com)

Unless listed on the schedule as "EXPRESS", all classes except BUTTS 'N GUTTS (30 minutes) and WORK-IT CIRCUIT (30 minutes) are 60 minute classes.

BODYFLOW ™ BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. (more info at www. lesmills.com)

BODYPUMP ™ BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast! Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.

PILATES CORE A low-impact, full body workout done on the mat using Pilates principles. This class will focus on strengthening and challenging the core muscles while improving balance and increasing flexibility.

INTERVAL CYCLING Getting in shape is a thrill ride with this indoor cycling format! Hills, valleys, flats and sprints will challenge all fitness levels from beginner to advanced.

BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl. (more info at www. lesmills.com)

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BUTTS 'N GUTTS

U-JAM

This challenging 30 minute class is specifically designed to target your core and lower body with a combination exercises using equipment and your own body weight, this class will work on shaping and toning your abs, butt, hips and thighs.

U-Jam Fitness is an athletic cardio dance fitness program that unites world beats with urban flavor. The music will take you around the world from old school hip-hop to Bollywood with an athletic, intense cardio workout that makes you sweat, tones your body and leaves your body craving more.

CARDIO K.O.

What are U waiting for? Come JAM with us! (more info at www.ujamfitness.com)

From the streets to the arena, fight your way to superior fitness with Cardio K.O.! Unleash your inner strength with fighting styles like boxing, karate, and other martial arts, as you battle to reach your cardio peak while delivering a knockout performance!

WORK-IT CIRCUIT This challenging, motivating 30 minute circuit class will give you a total body workout through an unpredictable combination of cardio and strength building, muscle toning workouts. This class is a great way to spice up dull or stagnant exercise routines and give your body a new challenge – no two classes are exactly the same!

MIDNIGHT DANCE FUSION Join the newest dance party phenomenon that will ignite the night with a fusion of club hits from around the world! Simple combos, a blend of chart-topping beats, and a dazzling club like atmosphere, M.D.F. is a fun way to exercise, socialize and to let loose on the dance floor!

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ZUMBA ® Are you ready to party yourself into shape? Forget the workout, just lose yourself in the music and find yourself in shape at the original dance-fitness party. Zumba® classes feature exotic rhythms set to highenergy Latin and international beats. Before you know it, you'll be getting fit and your energy levels will be soaring! It's easy to do, effective and totally exhilarating. (more info at www.zumba.com)


Nutrition Healthy Foods List VEGETABLES

FRUITS

Healthy Foods ( A+ and extra credit)

Healthy Foods (A + and extra credit)

• Artichokes

• Cabbage

• Apple

• Grapes

• Eggplant

• Mushrooms

• Peach

• Apricot

• Sauerkraut

• Vegetable juice

• Honeydew

• Pear

• Asparagus

• Carrots

• Banana

• Kiwi

• Garlic

• Okra

• Pineapple

• Blackberries

• Shallots

• Water chestnuts

• Mango

• Plums

• Baby corn

• Cauliflower

• Blueberries

• Melons

• Green beans

• Onions

• Raspberries

• Cantaloupe

• Spinach

• Watercress

• Nectarine

• Strawberries

• Bean sprouts

• Celery

• Cherries

• Orange

• Green onions

• Pea pods

• Tangerines

• Figs

• Sugar snap peas

• Zucchini

• Papaya

• Watermelon

• Beets

• Chayote

• Jicama

• Peppers

• Summer squash

• Bok choy

• Collard greens

• Kale

• Radishes

• Swiss chard

• Broccoli

• Cucumber

• Kohlrabi

• Rutabaga

• Tomatoes

• Brussels spouts

• Daikon

• Leeks

• Salad Greens

• Turnips

Choose fresh, frozen, and lightly cooked vegetables. Canned vegetables and vegetable juice, pickles, and sauerkraut are high in sodium (salt) and should be eaten in moderation.

MONITOR YOUR PORTIONS OF THESE HEALTHY FOODS Dried fruits, raisins, dates: 2 tablespoons = 1 portion Fruit juice, unsweetened: 1/2 cup = 1 portion

FOODS TO REDUCE OR ELIMINATE • Sugar sweetened canned fruit, frozen fruit with sugar • Fruit juice drinks • Fruit punch • Lemonade

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CALCIUM RICH FOODS, MILK, AND DAIRY FOODS

BREADS, GRAINS, CEREALS, PASTA

Healthy Foods (A+)

Healthy Foods (A+)

• Fat free milk (skim or non fat milk)

Breads and baked goods

• 1% fat milk

• Bread, Whole grain or whole wheat

• Fat free buttermilk • Fat free Plain Yogurt or Greek yogurt

• Bagels, rolls, or buns, whole grain or whole wheat

• Light or sugar free yogurts

• Whole grain English muffins

• Fat free or low fat 2% cheese

• Pita bread, whole grain or whole wheat

• Parmesan cheese (small amounts for flavor)

• Corn tortillas, whole wheat or whole grain tortillas

• Fat free cream cheese or fat free sour cream

• Whole-grain warp or tortilla and lowcarb tortillas

• Fat free cottage cheese

• Whole grain waffles or pancakes

• Soy milk, almond milk, rice milk

Cereals

• Soy yogurt

• Whole grain, high fiber dried cereals

* See dietitian for a list of calcium rich non-dairy foods

• Cooked cereals (oatmeal, oat bran, 7-grain)

if you do not include milk in your diet.

FOODS TO REDUCE OR ELIMINATE • 2 % or whole milk • Whole milk yogurt • Sugar sweetened yogurt • Milk shakes and blended coffee drinks • Heavy cream or whipped cream • Cheese (not reduced fat) • Sour cream (regular) • Ice cream and frozen yogurt • Butter

* Read labels for sugar and fiber content. Look for cereals with 5 or more grams of fiber and less than 5 grams of sugar Pasta, rice, and grains • Whole wheat pasta • Protein enriched or low-carb pasta • Brown rice • Barley, millet, kamut, quinoa, amaranth, corn meal • Farro, bulger, couscous Starchy vegetables • Sweet potatoes, yams, pumpkin and winter squash • Baked potatoes, boiled potatoes • Corn, beans, lima beans, peas Popcorn • Popcorn, air popped • Fat free microwave popcorn

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MONITOR YOUR PORTIONS OF THESE FOODS Snacks and treats Popcorn 94% fat free: 3 cups = 1 portion Whole grain pretzels, crackers, or baked chips: 1 ounce or 1 small handful = 1 portion Granola bars: 1 small = 1 portion

FATS AND OILS *All fats and oils are concentrated sources of calories, use sparingly Healthy Foods (A+ for heart health, monitor portions) • Avocado • Olive and canola oil • All nuts and seeds, coconut

Cookies: 2 small = 1 portion

• Peanut butter, almond butter, sesame butter (tahini)

Low fat granola : 1/4 cup = 1 portion

• Olives

FOODS TO REDUCE OR ELIMINATE • White bread, rolls, buns • Sweet rolls, sweet bread, and croissants • Cakes, cookies, pies, and pastries • Muffins and doughnuts • Flour Tortillas (white flour) • Sugar sweetened breakfast cereals • Biscuits • Taco shells, fried • Cornbread

• Fat free or reduced fat salad dressings or mayonnaise • Non-hydrogenated "natural margarine" (Smart Balance TM or Earth Balance TM)

FOODS TO REDUCE OR ELIMINATE • Butter • Margarine, regular • Mayonnaise, regular • Lard • Creamy salad dressing, ranch dressing • Shortening

• White rice

PROTEIN FOODS- PLANT SOURCES

• Noodles, chow mein

Healthy Foods (A+)

• French fries, fried potatoes

• Beans, peas, lentils

• Mashed potatoes (made with milk and butter)

• Garden burgers or soy burger

• White pasta

• Potato salad • Potato chips, fried snack chips, fried corn chips • Regular microwave popcorn and movie popcorn

• Tofu • Tempeh • Vegetarian meat substitute • Soy, rice, nut or seed protein powders

FOODS TO REDUCE OR ELIMINATE • Fried meat substitutes

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PROTEIN FOODS- ANIMAL SOURCES Healthy Foods (A+) • Egg whites, egg substitute (Eggbeaters) • Fish • Shrimp • Shellfish

BEVERAGES Healthy Choices (A+) • Water or unsweetened sparkling water • Unsweetened coffee, tea, herbal tea* • Sugar-free flavored water ( 5 calories or less per serving)

• Tuna, canned in water

• Sugar-free beverages, Crystal Light TM

• Chicken, no skin • Turkey, no skin

• Fat free milk, soymilk, almond or rice milk, included in meal plan

• Wild game

• Diet soda in moderate amounts

• Lean beef (flank steak, 95% lean ground beef)

* Sweeten with stevia, sweet n' low, equal, or splenda

• Lean pork (ham, loin, tenderloin) • Deli sliced meats or lunch meat (chicken, turkey, ham) • Whey or egg protein powders

FOODS TO REDUCE OR ELIMINATE • Bacon • Bologna, regular • Bratwurst • Fried meats • Ground beef and pork, regular • Pastrami • Pepperoni • Pork and beef ribs • Poultry skin • Salami • Sausage • Whole eggs and egg yolks

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FOODS TO REDUCE OR ELIMINATE Regular sodas, lemonade, punch, sweet tea, and raspberry ice tea are very high in calories. A 32 ounce fountain drink has an average of 320 calories. Blended coffee shop drinks and fruit smoothies can have between 200-500+ calories depending on size. Sports drinks have an average of 30-110 calories per serving. For light to moderate intensity exercise water is your best beverage.


Eating Out *Ask your server before you order for healthy menu options and recommendations. If you are eating at a chain resturant request nutriton information or vist their websites nutrition page before you make your food choices.

BURGER PLACES Better Choices

Less Healthy Choices

• Grilled or broiled chicken or shrimp salad with light dressing

• Double-patty hamburger with cheese and bacon

• Vegetarian "Veggie" burger

• Fried or crispy chicken or fish sandwich

• Grilled chicken sandwich

• Breakfast burritos or sandwiches with sausage or steak

• Garden salad with light or fat free dressing

• French fries and onion rings

• Apple slices

• Fried zucchini

• Baked potato (use small amount of sour cream)

• Milkshakes

• Yogurt and fruit parfait • Egg and muffin breakfast sandwich • Regular hamburger, single patty • Grilled chicken strips

• Fried chicken “nuggets” or tenders • Adding cheese, extra mayo, and special sauces • Salads with added cheese or bacon and creamy dressings • Caesar salad

MEXICAN FOOD ( TACO BELL, DEL TACO, CHIPOTLE) Better Choices

Less Healthy Choices

• Grilled chicken soft taco

• Crispy shell tacos

• Black beans, boiled beans

• Refried beans

• Shrimp

• Steak chalupa

• Grilled “fresco” style items

• Crunch wraps or gordita-type burritos

• Bean burrito "fresco style"

• Nachos and fried chips

• Salsa, lettuce, tomatoes, onion, peppers

• Adding sour cream or cheese

• Taco salad without the shell • Steamed rice • Guacamole (small amounts)

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FRIED CHICKEN (KFC, CHICK-FIL-A) Better Choices

Less Healthy Choices

• Skinless chicken breast without breading

• Fried chicken, original or extra-crispy.

• Honey BBQ chicken sandwich

• Teriyaki wings or popcorn chicken

• Grilled or Char grilled chicken breast or nuggets

• Caesar salad

• Garden salad with light or fat free dressing

• Chicken and biscuit “bowl” • Adding extra gravy and sauces

• Mashed potatoes, limit gravy

• Fried chicken “nuggets” or tenders

• Corn on the cob, no butter

• Fried or crispy chicken sandwiches or wraps

• Grilled chicken sandwiches or wraps, limit sauce • Fruit cup

• Cole slaw, potato salad, carrot salad • Biscuits and corn bread

• Side of green beans

SUB SANDWICHES ( SUBWAY, PORT OF SUBS) Better Choices

Less Healthy Choices

• Six-inch sub on whole grain wheat or oat bread

• Foot-long sub sandwich

• Lean meat (roast beef, chicken breast, lean ham or turkey) • Veggie sandwich • One or two slices of lower-fat cheese • Add extra vegetables, small amount avocado • Low fat dressing or mustard • Side salads, apple slices, yogurt, vegetable soup

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• White bread • High-fat meat, tuna and chicken salad, meatballs, steak • Higher-fat (cheddar, American) cheese • Mayo and special sauces, added bacon • Cream soups (chowders, broccoli and cheese) • Cookies or brownies


PIZZA AND PASTA Better Choices

Less Healthy Choices

• Thin-crust pizza with half the cheese and extra veggies

• Thick crust or butter crust

• Side salad with light dressing • Plain bread sticks • Vegetable antipasto • Tomato based sauces

• Garlic Bread • Antipasto with meat • Pasta with cream or butter-based sauce • Fried (“frito”) dishes

• Whole grain pasta • Grilled (“griglia”) dishes

ASIAN FOOD Better Choices

Less Healthy Choices

• Egg drop, miso, wonton, or hot and sour soup

• Fried wonton, tempura, fried egg rolls, fried shrimp

• Edamame, cucumber salad, wasabi, ginger

• Breaded and fried meats

• Vegetable stir-fry with chicken, shrimp, or tofu • Extra steamed vegetables in place of rice

• Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken) • Fried rice and fried noodles (chow mein)

• Sushi made with brown rice • Steamed brown rice (or small amount steamed white rice) • Ponzu sauce, rice-wine vinegar, lowsodium soy sauce

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DINERS (DENNY'S) Better Choices

Less Healthy Choices

• Veggie Cheese omelet

• Ham and cheese or Ultimate omelet

• Wheat toast or English muffin no butter

• Biscuits and gravy

• Build your own breakfast: Egg whites, oatmeal, yogurt, chicken sausage or turkey bacon

• French toast

• Wheat pancakes and waffles (no butter, light syrup)

• Fried chicken

• Fit-fare Boca burger with fruit

• Chicken fried steak

• Fit-fare chicken sandwich with fruit

• French fries and onion rings, slaw, potato salad

• Fit-fare grilled chicken or tilapia

• Skillets and scrambles made with meat

• Burgers or Melts

• Club sandwich (no mayo)

BUFFETS AND SALAD BARS Better Choices

Less Healthy Choices

• Salad and fresh vegetables with light or fat free dressing

• Fried foods

• Baked or broiled chicken and fish, steamed crab and shrimp • Baked potatoes and pasta with tomato sauce • Steamed vegetables on the side • Vegetable soup, chicken noodle soup

• Foods with added cheese or cream sauce • High fat salad dressing • Cream soups or chowders • High fat prepared salads, potato and macaroni

• Chinese: see healthy Asian foods above

• Mashed potatoes, gravy, stuffing or dressing

• Dessert: fresh fruit with low-fat yogurt

• Cakes, cookies, pastry, and candy

• Small serving of your favorite food, use small plates, eat slowly

• Overeating to get your moneys worth

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COFFEE AND JUICE (STARBUCKS, JAMBA JUICE) Better Choices

Less Healthy Choices

• Tall or small sized (8-12 ounce) drinks

• Large sized drinks (Grande, Venti)

• Non-fat latte, cappuccino, café Americano

• Regular milk, cream, whip

• Hot or iced tea or herbal tea • Sugar free syrup • Fresh squeezed juices, carrot, orange, apple • Wrap sandwiches with vegetables • Oatmeal, fresh fruit

• Sugar syrups • Blended drinks, sweetened fruit smoothies • Muffins • Danish, doughnut • Breakfast breads • Cakes, cookies, pastry, scones

• Protein plate • Whole wheat bagel with peanut butter

GENERIC MENU TERMS Potentially Better Choices

Potentially Less Healthy Choices

• Baked

• Multi-grain

• Au gratin

• Cheesy

• Vegetarian

• Boiled

• Giant

• Basted

• Poached

• Vinaigrette

• Country-style

• Hollandaise

• Broiled

• Red sauce

• Battered

• Covered

• Whole Wheat

• Fat free

• Loaded

• Bearnaise

• Reduced

• Grilled

• Platter

• Roasted

• High Fiber

• Creamed/ Creamy

• Seasoned

• Light

• Bottomless

• Crispy

• Steamed

• Marinated

• Smothered

• Breaded

• Crunchy

• Stuffed

• Buttery / Buttered

• Escalloped

• Value

• Casserole

• Stir-Fried

• Fried / Deep fried

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Body Mass Index (BMI) Table for Adults HEIGHT WEIGHT

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4'8"

4'9"

4'10"

4'11"

5'0"

5'1"

5'2"

5'3"

5'4"

5'5"

147

149

152

154

157

160

162

165

lbs

(kg)

260

(117.9)

58

56

54

53

51

49

48

46

45

43

255

(115.7)

57

55

53

51

50

48

47

45

44

42

250

(113.4)

56

54

52

50

49

47

46

44

43

42

245

(111.1)

55

53

51

49

48

46

45

43

42

41

240

(108.9)

54

52

50

48

47

45

44

43

41

40

235

(106.6)

53

51

49

47

46

44

43

42

40

39

230

(104.3)

52

50

48

46

45

43

42

41

39

38

225

(102.1)

50

49

47

45

44

43

41

40

39

37

220

(99.8)

49

48

46

44

43

42

40

39

38

37

215

(97.5)

48

47

45

43

42

41

39

38

37

36

210

(95.3)

47

45

44

42

41

40

38

37

36

35

205

(93.0)

46

44

43

41

40

39

37

36

35

34

200

(90.7)

45

43

42

40

39

38

37

35

34

33

195

(88.5)

44

42

41

39

38

37

36

35

33

32

190

(86.2)

43

41

40

38

37

36

35

34

33

32

185

(83.9)

41

40

39

37

36

35

34

33

32

31

180

(81.6)

40

39

38

36

35

34

33

32

31

30

175

(79.4)

39

38

37

35

34

33

32

31

30

29

170

(77.1)

38

37

36

34

33

32

31

30

29

28

165

(74.8)

37

36

34

33

32

31

30

29

28

27

160

(72.6)

36

35

33

32

31

30

29

28

27

27

155

(70.3)

35

34

32

31

30

29

28

27

27

26

150

(68.0)

34

32

31

30

29

28

27

27

26

25

145

(65.8)

33

31

30

29

28

27

27

26

25

24

140

(63.5)

31

30

29

28

27

26

26

25

24

23

135

(61.2)

30

29

28

27

26

26

25

24

23

22

130

(59.0)

29

28

27

26

25

25

24

23

22

22

125

(56.7)

28

27

26

25

24

24

23

22

21

21

120

(54.4)

27

26

25

24

23

23

22

21

21

20

115

(52.2)

26

25

24

23

22

22

21

20

20

19

110

(49.9)

25

24

23

22

21

21

20

19

19

18

105

(47.6)

24

23

22

21

21

20

19

19

18

17

100

(45.4)

22

22

21

20

20

19

18

18

17

17

95

(43.1)

21

21

20

19

19

18

17

17

16

16

90

(40.8)

20

19

19

18

18

17

16

16

15

15

85

(38.6)

19

18

18

17

17

16

16

15

15

14

80

(36.3)

18

17

17

16

16

15

15

14

14

13

142cm


Obese (>30)

Normal (18..5-25)

Overweight (25-30)

Underweight (<18.5)

5'6"

5'7"

5'8"

5'9"

5'10"

5'11"

6'0"

6'1"

6'2"

6'3"

6'4"

6'5"

167

170

172

175

177

180

182

185

187

190

193

195

42

41

40

38

37

36

35

34

33

32

32

31

41

40

39

38

37

36

35

34

33

32

31

30

40

39

38

37

36

35

34

33

32

31

30

30

categories based

40

38

37

36

35

34

33

32

31

31

30

29

on CDC (Centers for

39

38

36

35

34

33

33

32

31

30

29

28

Disease Control and

38

37

36

35

34

33

32

31

30

29

29

28

Prevention) criteria.

37

36

35

34

33

32

31

30

30

29

28

27

36

35

34

33

32

31

31

30

29

28

27

27

36

34

33

32

32

31

30

29

28

27

27

26

35

34

33

32

31

30

29

28

28

27

26

25

34

33

32

31

30

29

28

28

27

26

26

25

/ (Height[in] x

33

32

31

30

29

29

28

27

26

26

25

24

Height[in])

32

31

30

30

29

28

27

26

26

25

24

24

31

31

30

29

28

27

26

26

25

24

24

23

31

30

29

28

27

26

26

25

24

24

23

23

30

29

28

27

27

26

25

24

24

23

23

22

29

28

27

27

26

25

24

24

23

22

22

21

28

27

27

26

25

24

24

23

22

22

21

21

27

27

26

25

24

24

23

22

22

21

21

20

27

26

25

24

24

23

22

22

21

21

20

20

26

25

24

24

23

22

22

21

21

20

19

19

25

24

24

23

22

22

21

20

20

19

19

18

24

23

23

22

22

21

20

20

19

19

18

18

23

23

22

21

21

20

20

19

19

18

18

17

23

22

21

21

20

20

19

18

18

17

17

17

22

21

21

20

19

19

18

18

17

17

16

16

21

20

20

19

19

18

18

17

17

16

16

15

20

20

19

18

18

17

17

16

16

16

15

15

19

19

18

18

17

17

16

16

15

15

15

14

19

18

17

17

16

16

16

15

15

14

14

14

18

17

17

16

16

15

15

15

14

14

13

13

17

16

16

16

15

15

14

14

13

13

13

12

16

16

15

15

14

14

14

13

13

12

12

12

15

15

14

14

14

13

13

13

12

12

12

11

15

14

14

13

13

13

12

12

12

11

11

11

14

13

13

13

12

12

12

11

11

11

10

10

13

13

12

12

11

11

11

11

10

10

10

9

Note: BMI values rounded to the nearest whole number. BMI

BMI = Weight[kg] / (Height[m] x Height[m]) = 703 x Weight[lb]

25 â&#x20AC;˘ WiO!


WiO! • 26


Wellness Motivation 101 TIP #1: SET GOALS Ask yourself, how will I know I am successful in reaching my goals? Set SMART (Specific, Measurable, Achievable, Realistic, and Timely) goals.

TIP #2: REWARD YOURSELF Whether it’s treating yourself to a movie, spending time with friends, or reading a good book –don’t be afraid to reward yourself for reaching your goals.

TIP #3: NEVER GIVE UP When you feel like quitting, think about why you started. Set-backs are bound to happen, but it’s all about what you do with them. When they happen, shift your energy toward reaching your goals.

TIP #4: PRACTICE THE POWER OF POSITIVE THINKING Whether you miss a day at the gym, or deviated from your diet, remember to stay positive! Overcome discouragement by visualizing where you will be and how you will feel once you have achieved your goals.

TIP #5: SEEK SUPPORT Share your goals with your loved ones and ask that they support you in your journey to better health. Reach out to professionals when needed for additional guidance or support to overcome mental roadblocks.

TIP #6: SAY NO Saying “no” is often a difficult thing to do. But saying no to unhealthy decisions or distractions is a necessary part of staying motivated. Keep your eye on the goal and eliminate barriers to that goal where possible.

TIP #7: LEARN DISCIPLINE Establish a routine that works for you and stick to it. Begin each day with meditation, yoga, or a brisk walk –even if it’s only for 20 minutes.

TIP #8: STOP AND REFLECT We often forget to take time to reflect on our progress, but reflection allows us to recall where we started and how far we have come. To get started, try writing in a journal or simply talk about your experience with a loved one or professional.

TIP #9: GET INSPIRED Find out what motivates you and surround yourself with it. Post reminders, notes or inspirational quotes in key places in your house or workplace (i.e., refrigerator, bathroom mirror, etc.).

TIP #10: LOVE YOURSELF First and foremost, you have to learn to truly love yourself. *Adapted from Allegheny College: www.allegheny.edu.*

27 • WiO!


Increase Your ZZZZZZZ’s! In the Spring 2013 semester, randomly selected Fresno State students participated in a survey which identified the top ten academic impacts. Sleep difficulties ranked number two on the list. With all of the demands of being a college student, it’s easy to put sleep second. However, when the body doesn’t get enough sleep, it can cause fatigue, high stress, inability to concentrate, a nd over time can cause the immune system to weaken. Below are some tips you can use to enhance the quality of your sleep.

CREATE A “BED TIME.”

YOUR BED IS FOR SLEEPING.

Bed times aren’t just for kids! By setting a regular bed time you allow your body to develop a routine and maintain consistency.

Doing homework and studying in bed causes you to link your bed to stimulating tasks and makes it harder for your body to wind down at night. Reserve your bed for sleep!

TAKE NAPS. If you’re feeling the 2:00PM drowsiness set in, engage yourself in a powernap. Powernaps usually last for 20-30 minutes and provide you with energy to continue on with your day.

UNWIND. Create a bedtime routine that allows your body to wind down from the day. Consider meditation, stretching, leisure reading, or engage in an activity that calms you down.

CUT BACK ON CAFFEINE. Caffeine stimulates the central nervous system making you become alert and giving you energy, just the opposite of what you want to do before you go to bed.

CAN’T FALL ASLEEP? Instead of tossing and turning, get out of bed and do something relaxing until you feel tired.

UNPLUG.

SMELL THE ROSES…

Turn off all electronic devices –phone, computer, tablet, television, etc. Light exposure from these devices stops your body from secreting melatonin, the natural occurring hormone that tells your body it’s time for bed.

Or lavender, chamomile and jasmine too! These scents are known as “calming” scents and help the body to relax, reduce anxiety, depression, and enhance sleep.

GET COMFORTABLE. When you sleep, it’s best to do so in a quiet, dark, cool room. Hang blackout curtains to keep outside light out, turn on a fan, or use an eye mask if there is light that you are unable to cover or keep out.

WiO! • 28


STRESS Symptoms Checklist Being a college student can be stressful. Check off each symptom you are experiencing and see where you stand. PHYSICAL SYMPTOMS ¨¨ Stomach pain

¨¨ Appetite/weight change ¨¨ Stiff/sore joints, neck, shoulders ¨¨ Muscle tightness, cramps, spasms ¨¨ Back or chest pain

¨¨ Migraines or tension headaches

¨¨ Nervous tick or twitch

¨¨ Frequent illness

¨¨ Skin conditions like rashes, hives, or irritation

¨¨ Fever blisters

¨¨ Fatigue, lack of energy

¨¨ High blood pressure

¨¨ Cold hands and feet

¨¨ Rapidly beating heart, even while resting

¨¨ Bloating, diarrhea, or constipation

BEHAVIORAL SYMPTOMS ¨¨ Excessive video games or television ¨¨ Excessive drug use ¨¨ Over– or under-eating ¨¨ Losing temper easily ¨¨ Being late to or skipping classes

¨¨ Compulsive behaviors like checking, cleaning, and organizing

¨¨ Sexual problems

¨¨ Hyperactivity, feeling like you can’t slow down

¨¨ Isolating self

¨¨ Increased nervous habits like nail biting

¨¨ Sleep problems

¨¨ Increased recklessness or risk taking

COGNITIVE SYMPTOMS ¨¨ Difficulty making decisions, impulsivity or indecisiveness

¨¨ Difficulty with memory

¨¨ Confusion, disorientation, “spacey”

¨¨ Poor judgment

¨¨ Repetitive thoughts

¨¨ Difficulty concentrating

¨¨ Thoughts of escaping, running away ¨¨ Racing thoughts ¨¨ Frequently misunderstanding what others tell you

EMOTIONAL SYMPTOMS ¨¨ Feeling overwhelmed

¨¨ Frequent irritability

¨¨ Feeling “out of control”

¨¨ Feeling angry or resentful

¨¨ Apathy, dissatisfaction, no interest in activities you usually enjoy

¨¨ Frequent worrying or obsessing

¨¨ Mood swings, crying spells

¨¨ Loneliness

¨¨ Depression

¨¨ Feeling inadequate, powerless, hopeless

¨¨ Anxiety ¨¨ Unexplained/irrational fears ¨¨ Frequent recurring nightmares

¨¨ Frequent guilt ¨¨ Boredom

29 • WiO!


De-Stress Tips We all know the common ways to deal with stress. Here are a few you may not be familiar with: LAUGH OUT LOUD

HAVE “TEA TIME”

Rather than have a breakdown, allow yourself to LAUGH!

Take a tea break. Tea has less caffeine than coffee so you won’t have the jitters (which can often make stress worse).

WATCH FISH Research has found that watching fish swim reduces blood pressure and stress. Even watching a videotape of fish has been proven to have stress- reducing effects.

EAR MASSAGE Massaging your ear releases endorphins in your brain and makes you feel good, and it can be done anywhere.

SWEET SCENTS Certain scents have the ability to calm and rejuvenate us. Consider lavender to sooth you and peppermint to increase your focus

HUMMMMMM Close your eyes and make the OHM sound or hum until you can feel the vibrations in your nose. This releases nitric oxide which helps transport oxygen, and removes stress hormones from the blood.

WiO! • 30

TEABAG REJUVENATION Bags around your eyes from all that studying? Place a brewed tea bag (or 2) in the freezer and place on your eyelids. The caffeine will reduce the puffiness around your eyes (plus the aroma and feel will calm you).

PAINT YOUR NAILS A BRIGHT COLOR! Whether you’re in a test or dealing with a difficult situation, look at your finger nails and they will help you be calm and remember to breath.


Time Management

*Adapted from Fresno State Support Net

HOW WILL YOU USE YOUR 168 HOURS?

If we multiply 24 hours in a day X 7 days in a week, the product is 168 hours. Beginning with your 168 hours, we will now take away time for daily activities.:

SLEEP MEALS CLASSES

168 hrs.

Attempt to get 8 hours of sleep per night. Take away 56 hours per week.

- 56 hrs.

Let’s approximate an hour per meal each day in order to enjoy well-balanced and relaxing meals.

- 20 hrs.

How many units are you enrolled in? We will assume enrollment in 15 units, so we must also subtract the 15 hours you spend in class each week.

- 15 hrs.

STUDYING

It is recommended to study using the 2:1 ratio. That means for every hour you spend in class, you should spend two hours studying. If you spend 15 hours a week in classes, then you should ideally spend 30 hours studying.

- 30 hrs.

PERSONAL TIME

This combines showers, laundry, and other personal activities that would equal about an hour a day.

- 7 hrs.

After allowing generous amounts of time for sleep, meals, classes, studying, and personal time, you have forty hours remaining.

40 hrs

What can you do with those remaining 40 hours? Start by structuring your time into BIG

CHUNKS and LITTLE BITS.

Big Chunks of time include: • Time spent in class, studying, attending tutoring, Supplemental Instruction, etc. • Time spent working. • Volunteering or extracurricular activities. • Relationships, social events, attending movies, concerts, etc. • Time spent exercising.

Little Bits of time are smaller portions of your day, such as time traveling to/from school, or: • In 5 minutes I could: check and update my “to-do” list or planner; empty the garbage; water my plants. • In 10 – 15 minutes I could: get supplies for a project organized; review my study cards; sort my laundry; straighten my desk; take care of my nails; make a phone call to family/friend. • In 20 – 30 minutes I could: complete a reading worksheet of the next chapter in one of my classes; review my notes; read something for relaxation or meditation.

31 • WiO!


WEEKLY ACTIVITY/STUDY SCHEDULE TIME 6-7am 7-8am 8-9am 9-10am 10-11am 11-12pm 12-1pm 1-2pm 2-3pm 3-4pm 4-5pm 5-6pm 6-7pm 7-8pm 8-9pm 9-10pm 10-11pm 11-12am

WiO! • 32

MONDAY

TUESDAY

WEDNESDAY


# of Units= ____ Study Hours= ____ Work Hours= _____ Social/Personal Hours= _____

THURSDAY

FRIDAY

SATURDAY

SUNDAY

*Adapted from Fresno State Support Net

33 â&#x20AC;˘ WiO!


WiO! • 34


Resources The following provides a number of campus resources available to you as a Fresno State student. We strongly encourage you to utilize these resources in conjunction with your work in the Work it Out! Program to assist you in achieving your goals. STUDENT HEALTH CENTER

PSYCHOLOGICAL SERVICES

All currently enrolled students at Fresno State pay health fees at the time of registration which makes them eligible for on-campus student health services. Services include, but are not limited to:

An extension of the Student Health Center, Psychological Services provides free counseling services to current Fresno State students. Services include, but are not limited to:

• Physical exams

• Individual counseling

• X-ray

• Personal growth groups

• Family planning (men & women)

• Relationship counseling for two

• Pharmacy

• Psychiatry

• Immunizations

For more information call 559.278.6738 or visit the Psychological Services website at www.fresnostate.edu/health/psychological.

• Physical therapy • Dermatology For more information call 559.278.2734 or visit the main Student Health Center website at www.fresnostate.edu/health.

35 • WiO!


NUTRITIONAL COUNSELING

STUDENT RECREATION CENTER

A registered dietitian in the Student Health Center is available to provide individual counseling on a wide range of nutrition concerns including:

As an enrolled student at Fresno State, you have access to the Student Recreation Center free of cost. Services include, but are not limited to:

• General nutrition concerns

• Group fitness

• Body fat testing

• Intramural sports

• Cholesterol lowering

• Cardio equipment

• Sports nutrition

• Strength training equipment

• Vegetarian and vegan diet plan

• Track

• Eating healthy on the go

For more information call 559.347.3800 or visit www.auxiliary.com/src/index.html.

• Dietary assessment For more information call 559.278.2734 or visit the website for Nutritional Counseling services at www.fresnostate.edu/health/ wellness/services/dietitian-services.html.

STUDENT HEALTH 101 Student Health 101 is an online magazine devoted to helping students like you stay healthy in college. The magazine includes articles, videos and questionnaires on topics such as: • Fitness • Stress Management • Healthy Eating • Study Tools • Sleep Tips For more information visit readsh101.com/ csufresno.html. To receive Student Health 101 monthly, e-mail Melissa Watkins at melissaw@csufresno.edu.

WiO! • 36

EXERCISE PRESCRIPTION Exercise Prescription is a free resource for anyone interested in gaining new ideas and information on fitness. The resource includes: • Exercise libraries • Reference Articles • Fitness assessment calculators For more information visit www.exrx.net.


SMART PHONE APPLICATIONS My Fitness Pal

Map My Run

Studies show that simply keeping a food journal DOUBLES your weight loss! Track your calories and exercise with My Fitness Pal. This app allows you to calculate your daily recommended calorie intake, keep a food journal, record exercises, and track your progress in your fitness journey.

Tired of running on a treadmill and going nowhere? Use Map My Run to find local walking/running paths or create your own! Nike+ Nike+ allows you to map your runs, record your progress, distance, pace, and calories burned all while providing audio feedback as your run.

Gorilla Workout No time for the gym? No problem! With Gorilla Workout, you can learn 40+ exercises to target specific muscle groups without the use of equipment and in the comfort of your own home.

Instant Heart Rate Monitor Interested in finding your heart rate after a vigorous workout? The Instant Heart Rate Monitor determines your heart rate by simply activating the app and placing your finger over the camera of your smart phone.

Fitocracy Why not make fitness fun? With Fitocracy, you can log any physical activity you engage in, from walking to class to hitting the Student Recreation Center. Logging your workouts earns you points needed to level up. Get your friends involved and challenge each other!

*All applications have a free version available for both Android and Apple devices.*

Fooducate Trying to navigate those confusing nutrition labels? With Fooducate you won’t have to! Simply browse their library of foods to learn more about its nutritious value using a grading system. Make sure you’re buying A+ foods to support your health!

37 • WiO!

Student Health Center: Work it Out! Program  
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