April, 2011 Issue 17
Friendly Instructor Brings Hip Hop Dance Every Thursday, 4:45-5:45 p.m., thumping beats and an energetic instructor, Delly, welcomes you into Studio 112. Congratulations, you’ve made it to Hip Hop Dance! After light stretching, class takes off with either a review of last week’s routine or a new routine, depending on who showed from the previous week. He shows the students the dance they will be learning, and then they join in without the music until the students agree to move on and dance with the music. No need to worry if you have two left feet, Delly teaches by repetition and smiles. He thoughtfully reassured one student by telling her, “That’s alright. Just takes practice and repetition. Practice and repetition.”
Delly has the unique ability to hone in to each of his students and meet their individual needs. If you’re looking for a unique cardio workout or to develop coordination in a non-threatening environment, try Delly’s Hip Hop Dance class. He is eager to meet new students and loves to work with the energy that each person adds to the class. He says, “I would encourage anybody to come take my class and try it out.” If you are looking for an instructional class where every student is smiling and laughing, follow his advice and try it out.
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April IS THEFT AWARENESS MONTH
Ask the Dietitian: Hydration
Due to recent incidents of theft in our facility, Campus Recreation Services is taking the initiative to increase member awareness on how to keep their belongings safe. To do this, our staff has designated April as Theft Awareness Month.
Meet Your Trainer: Justin Porter
During this month we would like to encourage all Recreation Center members to securely lock all of their belongings while in the facility. We also want to encourage members to inform our staff if they see something suspicious, or if they see persons taking things that do not belong to them.
An Interview with Hip Hop Dance Students
continued on back...
Move of the Month
Trainer Knows Best Healthy Cake Recipe
ASK THE DIETITIAN I exercise 3-5 times a week and I know that I don’t hydrate myself properly. The problem is that I feel bloated if I drink water during exercise, but if I don’t drink water, I end up with a headache/fatigue. Is there a way to balance my water intake? First and foremost, hydrate properly prior to exercise. Sip water throughout the day (urine should be clear to pale yellow!). If dehydration is a concern for you, weigh yourself before and after your workout. For every pound of weight lost, consume 16 oz (2 cups) of fluid. If you train intensely or with intervals, try consuming carbohydrates in the form of sports drinks or snacks to aid in electrolyte balance. You can also enhance hydration by consuming foods that contain sodium (pretzels, ham sandwich, salted bagel, beef jerky, chicken noodle soup, etc.). Salty foods prior to intense competition cause the body to retain water, resulting in prolonged water loss. If you are constantly battling symptoms of dehydration, it may be beneficial to consult a nutrition professional to calculate your sweat rate.
HEALTHY RECIPE Low-Fat Blueberry Sour Cream Cake Ingredients: ½ cup canola oil ½ cup sweetened applesauce 1 1/3- 1 1/2 cups white sugar or Splenda 4 egg whites or 1/2 cup egg substitute 1 cup fat-free sour cream or 1 cup non-fat plain yogurt 1 teaspoon vanilla extract 1 teaspoon baking powder
1/4 teaspoon salt 1 1/2 cups all purpose flour or half all purpose wheat flour 1 cup blueberries, fresh or frozen 1/2 cup brown sugar 1 teaspoon ground cinnamon 1/2 cup chopped pecans (optional) 1 tablespoon confectioner’s sugar for dusting
Instructions: 1. Preheat oven to 350* F. Grease and flour a 9-inch Bundt pan. 2. In a large bowl, cream together butter and sugar until light and fluffy. Beat in eggs one at a time, stir in sour cream and vanilla. Combine flour, baking powder and salt; stir into the batter until blended. Fold in blueberries. 3. Spoon half the batter into the pan. In a small bowl, stir together the brown sugar, cinnamon and pecans. Sprinkle half of this mixture over the batter in the pan. Spoon the remaining batter over top of the mixture already in the pan; sprinkle with remaining pecan mixture. With a knife or thin spatula, swirl the sugar layer into the cake. 4. Bake 55-60 minutes. Cool cake in the pan over a wire rack. Invert onto a serving plate, tap firmly to remove. Dust with confectioner’s sugar before serving.
Meet Delly Originally from Atlanta, GA, Deleon Curry has resided in Cleveland nearly all his life. As a criminal justice student at Cleveland State University, Dally started the Cleveland State Hip Hop Dance Co. in 2003. He also holds the distinguishing fact as being one of the original Recreation Center employees as he has been teaching at the Rec since it opened. While not teaching Hip Hop Dance at the Red Center, Dally can be found teaching hip hop at Early Start for Children and working at Kid’s Footlocker.
Move of the Month Flat Bench Skull Crusher
Justin porter Justin Porter is a personal trainer certified by the Aerobics and Fitness Association of America (AFAA) and is studying Exercise Science/PrePhysical Therapy. He specializes in weight loss, body toning, and sport-specific training. He expects to graduate May 2011. Justin lives by the philosophy, “When willing to display discipline and exhibit the appropriate intensity, the desired results are achieved. This translates from fitness to all aspects in life.” Stop by the Customer Service Desk or call 216-802-3200 today to schedule your session!
1. Lie down on a flat bench with a close grip (hands should be slightly less than shoulder width apart). Lift bar and hold straight over chest with arms locked and elbows in. Arms should be perpendicular to the floor. This will be your starting position. 2. Keeping elbows in and upper arms still, inhale and slowly lower the bar by moving forearms towards forehead making a semicircular movement. Lower until just above forehead. 3. Lift bar back to starting position by contracting triceps and exhaling. Variations: Use an e-z bar or dumbbells to perform this exercise.
Primary Muscles Used:
Editor’s corner Time is of the essence. It’s not doubt many Recreation Center members can relate to that statement. Our members juggle with the demands of studying, working and caring for their families. No matter how many hats we wear, it is vital not to neglect the family. Tips for maintaining a healthy marriage include: making time for each other, being open and honest, showing encouragement and support, showing appreciation for each other, remembering a marriage is a partnership as well as a friendship, and remembering to keep the romance alive. Children and adolescents whose parents are involved in their lives have fewer behavioral problems, are less likely to engage in violent behaviors, perform well in school, and have a lesser chance of developing substance abuse. For a fun and unique way to spend time with your family, spend a day with us! Spouses and children have FREE admittance Saturdays and Sundays. We can’t wait to see you and to meet your families! Source: Familyfacts.org, associatedcontent.com
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What Are You Excited to do in the Spring Weather?
“Going out, amusements, beaches. Going out more.” Akeem Whittaker, Business Information Systems
“Keep going to the Rec everyday and going to work after that.” Badal Patel, Finance and International Business
Trainer Knows Best The question for personal trainer, Justin Porter, comes to us this month from Hamari Hasintha, a chemistry student. She wondered,
“How do you get rid of the belly?” Justin: Increase your metabolism. Your metabolism is what causes your body to naturally burn fat. You increase your metabolism by increasing the amount of muscle your body has and by eating properly. You can jump start your metabolism eating 5-6 smaller meals a day opposed to 3 large ones.
“Riding my bike for exercise and spending time outside, walking around Little Italy.”
“Doing cardio outside.” Katrina Benamon, Health Sciences Occupational Therapy
Katrina Kucerova, PSEOP (Post Secondary Enrollment Options Program)
Delly’s Students Show Their L-O-V-E Hip Hop Dance instructor, Delly, has some dedicated students that think the world of him. Devin Morales, aka Delly’s “faithful companion,” and student, Amiyra Alveranga, explain it best in their own words. What keeps you coming back to Hip Hop Dance? Devin: “Just the overall fun that I have in it. You get to listen to great hip hop dance music all the time, it’s really good exercise, you get to learn about current trends in hip hop, and you get to learn cool dance routines all at the same time.” Amiyra: “Delly keeps the classes fresh by rotating and switching up the routines which keeps me engaged.”
Also starting in April, Campus Recreation Services will be taking extra security measures to try and reduce the amount of thefts in the facility. The staff will be conducting regular locker room walk-throughs and Campus Police will be seen more in the building.
I would have to say the best thing about Delly is…. Devin: “Is that he’s just cool. He’s got a good sense of humor about the class, and he always gives a lot of encouragement when he sees the kind of improvement that you make. He always goes over steps with you several times, and does his best to help you out if you’re not quite sure what you’re doing.” Amirya: “Delly takes the time to learn each of our names and makes you feel like a long lost friend. He never makes you feel awkward or stupid and the class is full of laughter as well as learning the moves. He is really friendly and an awesome instructor!”
Help us make Theft Awareness Month a success! Please be sure to lock your belongings and to report suspicious behavior to our facility staff. Together we can create a safer more and secure environment for all who visit the Recreation Center.
What is your favorite dance, or move, that you learned from Delly? Devin: “I really like the Michael Jackson routine we’re learning in hip hop class right now, it’s difficult but it also looks really cool. My favorite dance I’ve learned from him however is probably how to do this move called the heel toe, and this other called the glide.” Amiyra: “I love all the dances, but I am partial to the routine for PYT by Michael Jackson and I am looking forward to his Hip Hop/Latin dance fusion.”