March 2010, Issue 7
The Buzz On Biggest Loser Have you heard the buzz about the Cleveland State Recreation Services “Biggest Loser” program, inspired by the hit TV show “The Biggest Loser?” It’s one of the hottest programs at the Recreation Center right now, with 20-25 people participating in the current sessions. The program is perfect if you want to learn how to live a healthy lifestyle and get that motivation you need to lose weight. The current couple’s edition program is already in its third week this semester, with the first weigh-in revealing the participants to have lost a total of 48 pounds and 58 inches. That’s about an continued on page 4...
Contact CSU Rec Center Get Mail: email@example.com Get Heard: 216.802.3200 Get Linked: www.csurec.com Get Booked: Joe Rec Get Tweets: CSURecServices
Workout of the Month with Rachael
Seven Things You Should Know About the 2010 Winter Olympics (just in case you missed it!)
The Opening Ceremony of the Olympics was dedicated to Georgian luge slider Nodar Kumaritashvili, who died a few days before the Olympics in a crash on the notoriously fast Vancouver track
The United States set a medal record of 37; Canada scored the most gold medals (at their home field!) in these Olympic Games
The media focused heavily on the story of one Canadian figure skater, Joannie Rochette, who competed two days after her mother’s death; she ended up earning a bronze.
After a number of close races, with some of those finals coming down to downright luck and others plain talent, Apolo Ohno becomes the most decorated American Winter Olympian in history. continued on page 4...
Winter Olympics Recap
Biggest LoserCampus Buzz
BUST A MOVE with Hip Hop Healthy St. Patrick’s Day Day Recipe
Corned Beef Hash
Eat Breakfast. Long periods without food cause your body to go into starvation mode, which slows down your metabolism. If you’re pressed for time in the morning, grab something quick like fruit or a bagel. B Vitamins and Magnesium. B Vitamins play a big role
Ingredients • 2 teaspoons canola oil • large onion, chopped • 4 cups diced cooked potatoes, or frozen hashbrown potatoes • 1 cup chopped lean corned beef brisket, (4 ounces, see Tip) • 1/2 cup reduced-sodium chicken broth • 1/4 cup chopped fresh parsley • Salt & freshly ground black pepper, to taste • 4 large eggs
Tips & Notes * Tip: Corned beef can be purchased at your supermarket deli. Be sure to specify lean: it has 1 gram fat per ounce and an ounce of regular corned beef has 5 grams fat. Nutrition Per serving: 320 calories; 13 g fat (4 g sat, 6 g mono); 240 mg cholesterol; 36 g carbohydrates; 15 g protein; 3 g fiber; 493 mg sodium; 695 mg potassium.
in energy production. The less B Vitamins you have, the more likely you’ll feel fatigued and your metabolism will slow down. 1. In a large cast-iron skillet, So stock up on foods like spinach, broccoli, poultry, and eggs!
heat oil over medium-high heat. Add onion and saute until it starts to brown, 5 to 8 minutes. Add potatoes and cook, stirring, until they brown in spots and become crusty, about 8 minutes more. Stir in corned beef and broth and cook, scraping up any browned bits, until liquid is absorbed, 5 to 8 minutes. Add parsley and season with salt and pepper. 2. Meanwhile, fill a large skillet with 2 inches salted water and bring to a gentle simmer. Break eggs, one at a time, onto a saucer and slide into the simmering water. Poach eggs until set to desired firmness, 4 to 5 minutes. 3. Divide among 4 plates. Place eggs on top of hash.
2 Carbohydrate Serving Exchanges: 2 starch, 1/2 vegetable, 2 medium-fat meat, 1/2 fat
Best Foods to Boost Your Metabolism: grapefruit green tea yogurt almonds coffee
6 Simple Ways to Boost Your Metabolism
apples spinach beans jalapenos broccoli
oatmeal soy milk curry cinnamon
Strength Training. Integrating weight lifting and resistance training to your fitness routine will improve your muscle mass, and the more lean muscle you have, the more fat you will be able to burn during the day.
Two words: cold water. Drink water cold! It requires
more energy to heat up inside of your body, which helps to boost your digestion, your metabolism, and energy output.
Regular exercise. Exercising regularly reduces body fat.
Doing cardio will boost your metabolism while you workout and a several hours post-workout.
Don’t Eat Late at Night. Most of your food intake should be earlier in the day. Eating anything later on the day, specifically right before you go to bed, will only end up storing as fat.
Pat’s Edition Drink This
GRANDE SKINNY LATTE Calories: 130 Total Fat: 0 CHO: 19g Protein: 13g
GRANDE CARMEL MACHIATO Calories: 240 Total Fat: 7g Sat. Fat: 4.5g CHO: 34g Protein 10g
Workout of the Month: The Lunge Step 1
Starting Position: Stand with your feet shoulder-width apart and a slight bend in your knees.
Rachael Decker Certifications and Experience: Meet our personal trainer, Rachael Decker. Rachael specializes in weight management, agility and speed training, and strength building. She attained a bachelor of science in exercise science at Bowling State University. Rachael was also a fitness specialist at the Cleveland Clinic Foundation and a fitness technician for the Athletic Republic. She lives by the fitness quote, “Set your goals high and don’t stop until you get there.”
Interested in working out with Rachael? Stop by the Customer Service Desk or call 216.802.3200 today to schedule a session with her to transform both your life and your body!
Did you know?
To begin the movement, step forward with one leg and bend your knee while lowering your body toward the floor.
Downward Phase: Step far enough to keep the lead knee behind the lead foot.
Keep your opposite foot
on the ground, allowing your back leg to bend until it reaches 1 to 2 inches above the ground. Make sure you inhale throughout the downward phase.
Keep your opposite foot on the ground, allowing your back leg to bend until it reaches 1 to 2 inches above the ground. Make sure you inhale throughout the downward phase.
Repeat movement for desired number of repetitions.
Calves, hamstrings, and quadriceps
Expert Advice: Look straight ahead instead of looking down during the exercise Keep your back straight the entire time Allow the lead knee to pass the lead foot during the downward phase to avoid stepping too short
Bust a Move With Hip Hop Want to learn some cool dance moves to get in shape AND impress your friends? Then attend our Hip Hop class every Monday at 6:15pm or our Intro to Hip Hop class every Thursday at 5:15! Anyone of any skill level can attend either classes and enjoy getting in shape with fast pop and hip hop music in a fun and upbeat setting. This choreography-based class will give you a great cardio workout and engage your mind by having you memorize and repeat movements. To get you more familiar with the classes, we interviewed our instructor, De’Leon “Delly” Curry, so he could give you the 411.
How long have you been instructing Hip Hop? Three years. continued on back...
Hip Hop, cont.
Dutch Speed Skater Sven Kramer nearly set a record and won the gold in the 10,000 meter race until his coach sent him down the wrong lane in the last crucial laps.
The media set a lot of hype around American snowboarder Shaun White who won gold in the previous Olympics. Not disappointing his fans, he won gold again in the half pipe.
Olympic final of mens’ hockey between the United States vs. Canada was the most-watched hockey game in 30 years; Canada grabbed the gold and the glory in overtime.
Biggest Loser, cont.
average of 2.5 pounds and 2.5 inches per member, which is right along the healthy guidelines of losing 1-2 pounds per week. The next “Biggest Loser” program is in the fall, so if you need that extra push to live healthier and get leaner, sign up begins around August 1st!
How does the “Biggest Loser” Program work?
Participants meet once a week with a trainer for weigh-ins and a 45 minute workout. The program utilizes a point system to help determine the winners. Points are accumulated various ways, like meeting with the trainer, attending nutrition sessions and attending group fitness classes during the week. Prizes are given to weekly winners, and each participant receives a weekly newsletter with fitness and wellness tips.
How did you get into hip hop? I started dancing when I was about 9 and could not stop dancing since then. I had a dance team at Cleveland State for five years, and then I tried out to be an instructor at the Recreation Center. What type of moves and dance style do you usually have in the class? The moves and dance styles usually depend on those who show up. For example, if girls show up, I tend to do more girl-type moves. What do you think the students enjoy most about this class? How fun it is! The class is really upbeat and you won’t get discouraged. What advice would you give to members interested in taking this class? Be open-minded. Come as long as you are willing to learn and aren’t shy dancing in front of others.
Food Myths Uncovered from our Registered Dietitian
Frozen vegetables are less nutritious than fresh ones.
Fact: Just-picked veggies do have more
vitamins and minerals, but nutrient levels drop during shipping and storage. And they sink even further if you add on the days that the produce lingers in your crisper. Frozen veggies, on the other hand, are usually picked ripe and immediately flash frozen, so they retain most of their nutrients.
Editor’s Corner March is finally here! Now we have St. Patrick’s Day, Spring Break, and better weather to look forward to! Don’t forget to take advantage of all the services Cleveland State Recreation Services provides, so you can get in shape for this upcoming warmer weather. You can schedule a session with one of our personal trainers, make an appointment with our dietitian or sign up for our group fitness classes. Need other ideas at the Rec to shed those winter pounds? Grab a friend and hit the basketball or racquetball courts, signup for an intramural sport, or hit the track until the snow clears up outside. Enjoy the changing of the seasons while it lasts! Cheers, Liz Newman
Top Fitness Quotes of the Month “The difference between try and triumph is just a little umph!” -Marvin Phillips “It’s not whether you get knocked down; it’s whether you get up.” -Vince Lombardi “A lot of people run a race to see who’s the fastest. I run to see who has the most guts.” -Steve Prefontaine