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New Year, New You!

Happy New Year!

What are your fitness goals for 2011?

“Basically rehab my knee at this point, first goal.” Nick Mavar, Community

“Be consistent, discipline to show up.” Craig Leone, Alumni

“I have no idea what my fitness goal is.” Boo Seok Yun, Chemistry

GetCONNECTED

“To take advantage of more fitness classes than just SPINNING.” Katie Robinson, Master’s of Sports Management

“Same as it always is, faster, stronger, keep progressing.” Phil Dee, Civil Engineering

“Get stronger.” Qitai Niu, Business

Editor’s Corner Congratulations, Rec Center members! You made it through 2010! While we look forward to a new start with 2011, others cannot do the same. Ruined family ties and mental diseases like schizophrenia and addictions contribute to homelessness and poverty in Cleveland. A great way to help the afflicted is to simply donate socks. The Red Sock Project, a campaign launched by the home furnishings store, Nood, in British Columbia, Canada, was launched to support The Salvation Army. “During winter, homeless and disadvantaged people are at risk of developing serious feet issues due to exposure to wet weather and below zero temperatures… Therefore, socks are in high demand. When you give to The Salvation Army, you are investing in the future of marginalized and overlooked people in your community.” That’s enough to warm anyone’s heart, or feet. Source: http://www.msnbc.msn.com/id/40210721 Jacquelyn Welch

website www.csurec.com twitter CSURecServices facebook Joe Rec phone 216.802.3200 e-mail recreation@ csuohio.edu

Inside:

Ask the Dietitian: Breakfast Wellfest 2011 Meet Your Trainer: Ryan Monti Move of the Month Turbokick Instructor Lucy Pozek Healthy Tailgate Recipe

January 2011, Issue 15

“This is not just a resolution, it’s a lifestyle change”, declared Caroline Cox, Fitness and Wellness Coordinator, about the Rec Center’s incentive program, New Year, New You. Caroline realizes that New Year’s resolutions go hand-in -hand with gym memberships; and that those memberships are often forgotten about as the year goes on. The Rec Center aims to put an end to that scenario. Caroline explained there are many programs, like Freshman Fitness, Boot Camp, and continued on back...


ASK THE DIETITIAN Q. Breakfast is a frustrating meal for me. What can I do if I’m not hungry in the morning and I don’t have time to eat? Help! A. Many studies show that eating breakfast can keep off extra pounds, prevent illness, and minimize impulsive snacking throughout the day. The trick is to eat a little something each morning and to combine whole grain carbohydrates, protein, and a little bit of fat for a complete breakfast.

Breakfast in 5 minutes or less: • 1 cup plain, low-fat Greek yogurt • Peanut butter and jelly on whole grain bread • Salmon on a whole grain bagel or English muffin • Hard-boiled egg (made the night before) • Protein shake (pre-packaged or hand crafted) • SmartOnes microwavable breakfast sandwich • Turkey bacon or veggie bacon • Left over piece of pizza • Protein bar • 8 ounces of Skim, Soy, or 1% milk

Breakfast in 10-15 minutes or less: • A cereal that is both high in fiber and low in sugar, paired with skim milk • Fruit smoothie made with 1 cup plain Greek yogurt, fresh fruit, and ice • Turkey Pin Wheels: 1-2 slices turkey with 1-2 tablespoons low fat cream cheese wrapped in a mini whole wheat tortilla • Scrambled egg and cheese quesadilla or breakfast burrito, bonus if veggies are added! • Oatmeal with toppings like: blueberries, walnuts, almonds, cinnamon, flaxseed, and cranberries. (This works well for on the go eating with a Styrofoam coffee cup). • 1-2 tablespoons peanut butter on whole grain waffle topped with banana Do you have a question about weight loss, calorie requirements, healthy eating, or anything regarding food and nutrition? Ask me, Kylene Guerra, RD, LD, at kylene.guerra@gmail.com, and your question could end up in our newsletter!

HEALTHY RECIPE Creamy Buffalo Chicken Dip Our in-house dietician, Kylene Gurrera, RD, LD, shares a classic tailgating dish only revamped, to keep you fit and trim for 2011! Go Browns!

Instead of this...

Try This!

Two 10 oz cans chunk chicken drained

3 boneless skinless chicken breasts boiled and shredded*

Two 8 oz packages regular cream cheese

Two 8 oz packages of reduced fat cream cheese

1 cup ranch or blue cheese dressing

1 cup low fat or fat free ranch dressing

¾-1 cup Frank’s Red Hot Sauce

¾-1 cup hot sauce or buffalo wing sauce. (Don’t forget to compare your labels!).

1.5 cups shredded cheddar cheese

1.5 cups low fat shredded cheddar cheese

FOR DIPPING: One 8 oz box chicken-flavored crackers

FOR DIPPING: 1 celery bunch chopped into bite sized sticks

Approximately 15 servings in this recipe. * Left over rotisserie chicken from the grocery store is ideal for shredding too. Tofu is a great alternative for vegetarians.

Directions: Heat chicken and hot sauce in skillet over medium heat until heated through. Stir in cream cheese and ranch dressing; stir until well blended and warm. Mix in half of the shredded cheese then transfer the mixture to a slow cooker. Sprinkle the remaining cheese over the top, cover, and cook on low until hot and bubbly.


Move of the Month BOSU Ball Mountain Climbers STEP 1 Assume a push-up position with hands on the flat side of the BOSU Ball. Make sure BOSU Ball is directly underneath upper body. Keep back straight and keep core tight. STEP 2 Bring one knee toward your chest while maintaining a straight back and tight core. Alternate legs.

Perform for 30 seconds. Repeat 3 times; take a 30-60 second rest period. To progress: increase performance time to 45 seconds, 60 seconds, and so on.

Primary Muscles Used: Core

Secondary muscles used: Gluteals

What Are You Doing? Max Embrescia, Non-Profit Administration Max comes to the Rec Center three to four times a week for one to one half- hours. He runs on the track or treadmill, does calisthenics, then hits the free weights.

Steffenie Camarata, Nursing Steffenie comes to Rec Center six times a week for one and a half-hour workouts. She runs for one hour on the treadmill, works her arms and legs on alternating days, and ends her session with a core workout. Steve Thoburn, Information Systems Steve comes to the Rec Center four days a week for an hour at a time. On the days he is not on campus, he exercises at home. Although his workouts follow a power lifter routine and are “based on strength,� he is slowly transitioning back to his bodybuilding days. Steve recently added walking and the stationary bike to his routine.


New Year, cont. the Faculty/Staff Walking Program, to hold you accountable for your resolutions all year long. “We don’t just want you to join and not come. We want you to get involved, engaged, to stay on track all semester or year.” New Year, New You is only available through Jan. 30, so hurry! • Purchase an annual membership and receive one FREE month and no initiation fee! • FREE access to the Rec Center with a valid Viking Card Jan. 17-30! • FREE Group Fitness demo weeks Jan. 3-30! • 10% of All Fitness, Wellness, and Aquatic programs!

Lucy, Lucy Lucy Pozek, the Rec Center’s Turbo Kick instructor, is a Middleburg Heights native who is preparing to graduate from CSU with a master’s degree in social work, May 2011. While not working at her internship with University Hospitals, she can be found teaching Turbo Kick. After Lucy experienced Turbo Kick as an undergraduate at the University of Toledo, the rest is history. Inspired after a 30 pound weight loss, she became certified to teach Turbo Kick January 2010. Lucy is kind, soft spoken, and has a silly personality. If you’re interested in meeting Lucy or taking Turbo Kick, she can be found in Studio 112 on Monday 4:455:55 p.m.

Trainer Knows Best We hit the weight room and found Stephen Pfriem, a law student, with a question for personal trainer, Ryan Monti. Q: According to circadian rhythm, is the afternoon (2-5 p.m.) really the best time to work out and lift weights? A: Circadian rhythms are biological activities occurring in approximately 24-hour intervals. These rhythms are regulated by the hypothalamus. Several studies show that specific types of exercise are influenced by the time of day. In a neutral environment, the core temperature seems to be higher in the

afternoon which acts as a passive warmup for muscle. This results in elevated contractility which is shown to improve short-duration activity, such as lifting. However in a hot environment, morning and afternoon serve equally well for short duration movements because the hot environment is aiding in passively stretching muscular tissue. Body temperature determines the quality of the workout you will have; the higher your body temperature is, the better your workout will be. To determine your circadian peak, record your temperature every two hours each day for one week. Plan your workouts for 2-3 hours around the time period of when your temperature is highest.

Breaking News Spring 2011 Fitness Schedule

WellFest 2011

Due to member’s popular demand, The Rec Center’s Fitness Schedule for Spring 2011 has new classes and even more times to attend them! Pick up a copy at the Customer Service Desk or download one. Visit www.csurec.com, click on the Fitness and Wellness link, click on Instructional Classes, then click on Group Fitness found on the right-hand side.

Stop by the Rec, Thursday, Jan. 27, for the annual WellFest celebration. Help the Rec Center spread the importance of a healthy lifestyle with the help of local vendors. There will be fitness and wellness tests, samples, food and games- just to name a little of the day’s activities!

Ryan monti Ryan Monti has been training for seven years. He received his doctorate in physical therapy from Youngstown State University. He has also received his certifications through ISCA (International Sports Conditiong Association) to teach Cardio Kickboxing, SPINNIG, and Jump Stretch. He specializes in sport specific training, bodybuilding, circuit training, weight loss, functional fitness training, cardiovascular conditioning, strength training, total body training, and group training. He takes a holistic wellness approach by striving to maintain balance in his life. Ryan also prides himself for treating his clients as individuals, and not taking a “cookbook” approach to creating plans for his clients. Stop by the Customer Service Desk or call 216-802-3200 today to schedule your session!


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