Get Rec’d This Fall Semester
s the summer is winding down and a new school year is beginning, the Rec Center is also beginning a new semester. Fitness and Wellness Coordinator, Caroline Cox, along with Fitness and Wellness Graduate Supervisor, Rachael Decker, put their heads together and developed three novel programs for the Rec Center’s community: Freshmen Fitness, Faculty/Staff Walking Program, and GoWell. The programs are diverse but their goals remain constant; to better and to maaintain the health for all its members: the students, the faculty and staff, and the community members from the surrounding neighborhoods. Start the semester off on the right foot and be sure to visit the Rec Center during its Demo Weeks. During this time, free access to the Rec Center is granted with a valid Viking Card. This is a prime opportunity to take advantage of the new programs from Fitness and Wellness, to try out a new class, or simply to embark on a new fitness regimen. Demo Weeks will take place from Monday, August 30, through Sunday, September 12. If not already a Rec Center member, be sure to drop in during Demo Weeks to experience first hand all that is offered with no strings attached.
Contact CSU Rec Center Get Mail: firstname.lastname@example.org Get Heard: 216.802.3200 Get Linked: www.csurec.com Get Booked: Joe Rec Get Tweets: CSURecServices
Food Myths Uncovered
Workout of the Month with Andy Eat This Not That
Cleveland State University cares about its students and it shows. Freshman Fitness debuts this fall and its focus is on the University’s freshman. According to Caroline Cox, Fitness and Wellness Coordinator, the goal of Freshman Fitness is “to get freshman involved as soon as they step into college in a healthy lifestyle”. Cox wants the transition from high school to college to be structured so the amount of freedom the students gain will not deter them from success in college, especially the trying freshman year. Once a freshman joins the program, they are encouraged to stay an active member through their entire journey at Cleveland State. The effort to keep the freshman healthy and involved is a tag team one. Residence Life will be playing a supportive role to the Rec Center. The dormitories will host special meetings where a Rec Center expert will come continued on back...
Get fit with our new Walking and GoWell programs Make Grilled Salmon with Asparagus!
Freshman Fitness is for everyone new to fitness!
Grilled Salmon with Asparagus Ingredients
1 salmon fillet 1 pound fresh asparagus 3 TB extra virgin olive oil, divided 1 TB brown sugar 4 TB salt, divided 4 TB ground black pepper Garlic powder, to taste
Directions • Preheat grill for 10 minutes or until grates are hot. • Pat salmon dry then add salt and pepper to each side, about two pinches of each. • Set fillet on large sheet of aluminum foil. • Drizzle the fillet with two tablespoons oil. • Sprinkle the fillet with garlic powder and brown sugar. • Cover and seal the aluminum foil, making a tent around the fillet. • Place foil pouch onto hot grill. • Grill for 10-12 minutes. When done, remove from grill, open the foil pouch, and place salmon onto separate dish. • During the last five to seven minutes of the salmon’s grilling time, place the asparagus spears directly onto the grates. • Lightly brush the spears with the remaining oil. • Sprinkle with salt, pepper, and garlic to taste. • Remove the spears from the grill after 3 to five minutes.
Featured Article Walking and GoWell
Cleveland State’s faculty and staff do not to worry about exhausting their sick days this year! The Rec Center is pleased to introduce two new programs specifically for the University’s faculty and staff. The Faculty/Staff Walking Program and GoWell are being offered “to get the faculty involved with the Rec Center and to keep up with their wellness,” explained Caroline Cox, Fitness and Wellness Coordinator. The Faculty/Staff Walking Program was first experienced by Rachael Decker, Fitness and Wellness Graduate Supervisor, while she was employed at the Cleveland Clinic as the Clinic’s Fitness Specialist. It was a successful program at the Clinic so Decker brought it to Cleveland State and adapted it to meet the needs exclusively of the University’s faculty and staff.
Walkers will keep track of their steps by using one of the 750 pedometers that were donated by Medical Mutual. There will be an online portal for the walkers to keep track of their progress and they will also receive a weekly newsletter that boasts healthy recipes, exercise tips, and walking advice. A fee is involved for Rec Center members and nonmembers. Signup at the Customer Service Desk; the registration deadline is fast approaching! GoWell, the second new program being offered by Fitness and Wellness, brings health, fitness, peace, and wellbeing directly to you. The Rec Center experts will go to your place of employment and conduct a session on topics including but not limited to stress relief and how to work out at your desk. GoWell is a great way to customize the fitness program you are currently using, to increase productivity in your employees, to diffuse employee tensions, to strengthen employee relationships, to promote a peaceful and happy individual, and to ease work related anxieties. GoWell is available at no charge to University departments while a fee is required for those outside the University. If interested in GoWell please apply online. For questions about the Faculty/Staff Walking Program and GoWell, please e-mail Caroline Cox at email@example.com.
Dairy Queen? Eat This
450 Calories 28 g Fat 33 g sugar 10 g Protein 2 g Fiber 280 g Sodium
730 Calories 31 g Fat 85 g sugar 16 g Protein 2 g Fiber 400 g Sodium
Peanut Buster Parfait
Although the fat, fiber, and protein content are almost identical, the Peanut Buster Parfait has almost double the amount of calories, sugar, and sodium as the Buster Bar. The next time you indulge in a chocolate, peanut, ice cream treat, go with the lesser of the two evils and choose the Buster Bar.
Workout of the Month: Suitcases
Andy Sobczak Certifications and Experience: Meet our personal trainer, Andy Sobczak. Andy is Aerobics and Fitness Association of America (AFAA) Certified, and expects to receive his Primary Group Instruction Certification this September. He has more than five years of strength training and personal training experience. His fitness philosophy is “You can’t live life if you don’t get out of bed.”
Interested in working out with Andy? Stop by the Customer Service Desk or call 216.802.3200 today to schedule a session to transform both your life and your body!
Step 1 Begin with back flat on mat. Raise legs and bring knees to 90 degree angle, calves parallel with floor. Place hands next to ears. Step 2 Inhale, squeeze
abdominals, and raise torso until elbows touch knees.
Exhale and lower torso while extending legs in one fluid motion. Stop movement before head and legs touch ground. Return to starting position. Repeat.
What are the benefits of core strength training to the athlete? • Greater efficiency of movement • Improved body control and balance • Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs • Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.) • Improved balance and stability • Improved athletic performance!
Primary muscle worked: Rectus Abdominus
Core Strength Training for Athletic Performance The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation. The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement. Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavors to replicate this.
Playlist for a stronger core: 1.“Jump!”- Van Halen 2. “Crazy in Love”- Beyoncé 3. “All Night Long”- AC/DC 4. “Yeah!”- Usher 5. “Rock that Body”- Black Eyed Peas 6. “Crazy Train”- Ozzy Osborne 7. “Pump It”- Black Eyed Peas 8. “Smooth Criminal”- Michael Jackson 9. “I Love Rock & Roll”- Joan Jett 10. “Your Love is my Drug”- Ke$ha 11. “When I Grow Up”- Pussycat Dolls 12. “You Can’t Touch This”- MC Hammer 13. “Dude Looks Like a Lady”- Aerosmith 14. “Break your Heart”-Taio Cruz feat. Ludacris 15.“Say Aah”- Trey Songz 16. “Sweet Dreams” - Beyoncé
Food Myths Uncovered
by our Registered Dietitian
and speak to the students about health, fitness, and wellness. The dorm’s residence assistant will be responsible for creating bulletin boards that display healthy messages, like the best options to eat when dining out. Freshman Fitness will also have special perks. When the Rec Center is at a campus event, if a student flashes their Viking Card with the Freshman Fitness sticker on it, they can receive prizes like a t-shirt designed by the rec’s communication designer, Jesse Paulson. Freshman Fitness is open to students living on campus as well as to students that commute. Freshman interested in joining can sign-up at the Rec Center Customer Service Desk, online, or at Rockin’the Rec, that will take place Monday, August 30 from 7 p.m. to 11 p.m. For more information, e-mail Caroline Cox at firstname.lastname@example.org.
Egg yolks wreak havoc on cholesterol levels and promote heart disease. They need to be avoided.
In 1999, The Journal of the American Medical Association published a study which tracked nearly 40,000 men and 80,000 women over a period of eight years and found there was no link between egg consumption and coronary heart disease risk. How is this true? The cholesterol found in your blood comes from two sources: cholesterol in food that you eat and cholesterol that your liver makes from other nutrients. What’s interesting is that the amount of cholesterol that your liver produces varies according to how much cholesterol you eat. The more cholesterol you eat, the less your liver produces. And vice versa - the less cholesterol you eat, the more your liver produces. This is why a low cholesterol diet does not decrease a person’s blood cholesterol by more than a few percent. Also, egg yolks contain over 20 essential nutrients that are needed by our bodies. Consuming up to two eggs a day is healthy, and even comes highly recommended by the “first lady of nutrition,” Ann Louise Gittleman, Ph.D., C.N.S. With all the goodness egg yolks provide, it’s time we go back to the basics and accept this powerhouse food again.
Top Fitness Quotes of the Month
What fitness goals did YOU accomplish this summer?
“I regained my ability to run a mile in less than 6 minutes.” -Anirudh Shukla, member
“I lost some weight and have toned up my figure.” -Sarah Valler, Master of Accounting
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” -Carol Welch “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato “We didn’t lose the game; we just ran out of time.” -Vince Lombardi
“I have visited the Rec 3-4 times a week this summer.” -Hamed Abu Hamdeh, Chemistry (Pre-Pharmacy)