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Fall 2010 at the Rec Center September 2010, Issue 12

Welcome back, CSU! It’s time for work and tests again, but don’t let that get you down. Our Rec Center professionals have been working hard all summer long to make sure the fall 2010 semester with us is a great one! In addition to our on-going activities like the intramural sports programs, we also have three fresh, new programs to offer: Freshman Fitness, the Faculty/Staff Walking Program, and GoWell. Also, right now through Sunday, Sept. 12, we are holding Demo Weeks. This is the time you can experience select classes for free, no strings attached. Our classes are taught by certified experts of their discipline and can’t wait to share their joy of exercise and dance with you. Please visit the Customer Service Desk for more information on these programs and Demo Weeks, or e-mail Caroline Cox, Fitness and Wellness Coordinator, c.l.cox62@csuohio.edu.

Freshman Fitness For All Fitness Newcomers

Contact CSU Rec Center

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.

Workout of the Month with Scott

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

Get Mail: recreation@csuohio.edu Get Heard: 216.802.3200 Get Linked: www.csurec.com Get Booked: Joe Rec Get Tweets: CSURecServices

Workout routine with member Pattica Watkins

Find out more about FRESHMAN FITNESS host special meetings where a Rec Center expert will come and speak to the students about health, fitness, and wellness. The dorm’s residence assistant will be responsible for creating bulletin boards that display

Intramural Sport Teams To Fight For The Title Will Team Fenn Tower remain the defending All-Sports Champions? If you think you have what it takes to lead your team to victory, get involved with our intramural sports programs. The All-Sports Champion is a combination of individual championships, participation points, and sportsmanship ratings. The teams strive for the coveted All-Sports Championship trophy and the All-Sports customized t-shirt. If you need help finding a team to play on, let us introduce you to your future teammates. Our intramurals offer something for everyone. Choose from the following sports: tennis, racquetball, billiards, table tennis, squash, 3 on 3 basketball, dodgeball, flag football, indoor soccer (fall only), volleyball, softball classic, and Wii bowling. Registration

Chocolate can be good for you!

Healthy Valentine’s Day Dessert Recipe


Back to School HEALTHY RECIPE Steak Fajitas with Fresh Lime

What’s Your Routine? Patrica Watkins has been working out at the Rec Center since she enrolled at CSU. She holds a bachelor’s degree in social work and has returned to complete her master’s degree in special education.

Patrica frequents the Rec Center four times a week to complete a balanced routine of cardio, strength training, abdominal work, and stretching. She begins her workout on Cardio Row with the treadmill followed by the elliptical. Next, she uses the rowing machine, the assisted chin dip, and the fly rear delt machine. She pointed to her triceps and explained how the fly rear delt machine really helped tone them. After completing her cardio and upper body exercises, she uses the leg press and hip abductor selectorized weight machines. After she’s made her way down the aisle, she stops to trim her waist line with a medicine ball. To do this, she stands with her feet hip width apart, holds the medicine ball straight out in front of her at chest level, and twists clockwise and counterclockwise. Before she leaves this area, Patrica completes a variety of exercises with the 10 pound dumbbells. She executes skull crushers and tricep extensions to tone her triceps, bicep curls at multiple angles to strengthen her biceps, and shoulder presses from three different angles to work her shoulders. She completes 10 reps of each exercise. Before she hits the locker room, she finishes her routine with abdominal work and stretching. Dressed in black wind-pants, a black thermal shirt, black sunglasses, and a curly blonde ponytail, Patrica was eager to guide me through her workout and to talk about exercise; she even chuckled her sons would be proud of her that she is being featured. She advised me to exercise for health first and foremost, and the other benefits like looking good, feeling good, and getting a self-esteem boost will definitely follow. When I told her I was envious of her motivation, she explained: “after two to three weeks, it gets easier, becomes routine.” She told me “if you get off track for even two weeks, get back to the gym. Don’t give up just because you got sidetracked.” She would know. Her dedication led her to an 85-pound weight loss. After her workout, Patrica emerged from the locker room looking vibrant in jean shorts, hip strappy black gladiators, and a red t-shirt. Her outfit revealed very toned legs, arms, and a flat stomach; an image that her baggy workout clothes concealed. If you are interested in Patrica’s workout routine or if you want to join her for a workout session, please feel free to e-mail her at p.watkins@csuohio.edu.

Keep what’s left of summer sizzling by making steak fajitas with fresh lime. This Better Homes and Gardens recipe is loaded with health benefits: the beef contains phosphorous for strong teeth and bones, the lime juice aids in digestion, and the onions improve lung function.

Ingredients:

2 12-ounce skirt steaks, each halved 3 tablespoons fresh lime juice, divided 1 large onion, halved lengthwise, thinly sliced 4 large garlic cloves, pressed 1/2 tablespoon hot chili sauce (such as sriracha) 1 tablespoon ground cumin 1 tablespoon finely grated lime peel 2 tablespoons olive oil 12 cherry tomatoes 1/3 cup thinly sliced fresh basil warm flour or corn tortillas

Prep:

• Arrange steaks in 13X9X2 inch glass baking dish; sprinkle with salt and pepper. • Combine 2 tablespoons lime juice and the next 5 ingredients in medium bowl. • Pour onion mixture over steaks; turn to coat evenly. • Let marinate 10 minutes.

Cooking:

• Heat oil in large nonstick skillet over high heat. Add steaks to onion mixture. • Cook steaks 1 minute per side. • Add tomatoes and basil. • Continue cooking steaks to desired doneness, turning occasionally, about three minutes longer for medium. • Sprinkle mixture with 1 tablespoon lime juice. Cook one more minute to blend flavors. • Transfer steaks to work surface. Cut across grain on slight diagonal into 1/2-inchthick strips. Transfer fajitas to bowl and serve with tortillas. Sources: vegetariannutritioninfo, beefmyths.org, helium.com.

Whole Fruit vs. Fruit Juice Eat This Not That WHOLE APPLE Calories: 85 Sodium: 1 mg Total Carb: 17 g Fiber 3 g Sugars 13 g Vitamin A 1% Vitamin C 10%

PULP-FREE APPLE JUICE Calories: 114 Sodium: 10 mg Total Carb: 28 g Fiber 0 g Sugars 24 g Vitamin A 0% Vitamin C 4%


Workout of the Month: Decline Dumbbell Skullcrusher

Since the triceps brachii muscle composes two-thirds of the cross-sectional area of the upper arm, it is a key muscle to strengthen in the upper torso. Strengthening this muscle will also help improve your performance in other arm extension exercises like the bench press, shoulder press, and even push-ups to name but a few!

Step 1 Start with a relatively light weight if you’ve never completed this movement before. Step 2 Once positioned on bench, have someone hand you the dumbbells.

Scott Gioia Certifications and Experience:

Step 3 Begin with arms fully extended overhead and then slowly lower weight until your hands are even with your ears.

Step 4 Do not allow your upper arm (elbow to

Scott has been training for 15 years and is a former football and track and field coach on the high school level. He plans on receiving his doctorate in physical therapy in December 2010. If you need assistance in injury rehab, body building or sculpting, visit the front desk and inquire about his availability.

Interested in working out with Scott?

Stop by the Customer Service Desk or call 216.802.3200 today to schedule a session with him to transform both your life and your body!

Check out the Demo days for our Instructional Classes: Boxing Circuit 1 Demo Tuesday, Sept. 7 from 6-7 p.m. Boxing Circuit 2 Demo Thursday, Sept. 9 from 6-7 p.m. Ballet and Barre Demo Wednesday, Sept. 8 from 7-8:30 p.m. Belly Dance Demo Friday, Sept. 10 from 12-1 p.m. Kung Fu 1 (Beginner) Demo Friday, Sept. 10 from 5-6 p.m. Kung Fu 2 (Advanced) Demo Friday, Sept. 10 from 6-7 p.m.

shoulder) to move, but only forearm.

Step 5 Push the weight upward until you are back at the starting position.

Step 6 Perform the following sets: 3x6 (to

increase strength); 2x12 (to increase muscle mass); or 2x20 (to increase endurance).

Editor’s Corner

by Jacqueline Welch Dear CSU Rec Center Members, Greetings! I’m very excited about becoming the journalist for our newsletter. I urge you to utilize your Rec Center membership to its fullest by enlisting the help of our professionals and letting them set you on the correct path to physical fitness. As journalist and a helpful person by nature, my goal is to bring pertinent and realistic information to you. I want to end the nutritional myths that we have been living by for so long. I want to lead people to a healthier state by sharing unpopular knowledge and showing that there is another way to eat, move, and live. As students, faculty, staff, and community members, we all live busy lives and wear many hats every day. Let’s work in harmony to live a healthy, productive life in the midst of our everyday chaos. Please feel free to e-mail me with comments or suggestions at j.welch500@csuohio.edu.

Experience Demo Weeks

Spend your free time on campus with us. Take advantage of Demo Weeks from Monday, August 30 until Sunday, Sept. 12. During these weeks you can experience ALL of our Group Fitness classes, including our Premium and Instructional classes, at no cost or commitment. You must have your valid Viking or Rec Card to access the building. Please stop by the Customer Service Desk for a copy of the Group Fitness Schedule for Fall 2010, or e-mail Caroline Cox, Fitness and Wellness Coordinator, at c.l.cox62@csuohio.edu with any questions about Demo Weeks.


Meet The Instructor

Class Is In Session For Awesome Abs

As I observed the Group X Class, Awesome Abs, I was pleasantly surprised. This class was not just boring crunches on a mat, but a creative, fast paced ab workout with a warm up all set to bumping music. David Gatewood led the class through a variety of abdominal exercises which were performed with an aerobic step-bench, a BOSU Balance Trainer, and a mat. No matter how intimidating the equipment or exercises may be, David led his students over the music with enthusiasm and easy to follow directions. Wearing his blue baseball hat, he could often be heard telling his students, “perfect,” as he encouraged them on. Besides having a great instructor, Awesome Abs is a class that will challenge you and keep your interest while getting awesome abs.

Intramural, cont. deadlines are quickly approaching for the fall semester. Hurry and get involved! Playing sports is not the only element our intramural sports programs offer. If you prefer calling the shots in a game, consider becoming an intramural official. We need officials for flag football, soccer, softball and volleyball. Don’t worry about having little or no experience, we will train you. If you have any questions about the intramural sports program, please e-mail Kayela Tidrick, Competitive Sports and Camp Coordinator, at k.tidrick@csuohio.edu.

Freshman, cont. 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. 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 c.l.cox62@yahoo.com.

David Gatewood

I recently had the pleasure to meet one of our instructors, David Gatewood.

David is a personal trainer who comes to us from St. John’s University. He has been a fitness professional for eight years and is an American Muscle & Fitness Personal Training Institute Certified personal trainer, a Cardio Kickboxing instructor, and a Pilates instructor. He specializes in weight loss, muscle building, and core stability. At the Rec Center, he has a busy schedule. For the fall semester 2010, Monday, Wednesday, and Friday he teaches Cardio/Sculpt from 12-12:45 p.m., and Awesome Abs from 12:45-1 p.m. Monday mornings he also teaches Spinning from 6-7 a.m. Thursday he teaches Boxing Circuit 2 from 6-7 p.m. David also teaches Cardio Blast, Awesome Abs, and Yogalates at the Rec. His workout philosophy is a quote from Dana Hines, “No food tastes as good as being thin feels.”

Case Closed:

Food Myths Uncovered

What do you like best about the Rec?

from our Registered Dietitian

Food Myth:

Fact:

Beef should not be eaten because it is too high in fat.

There are 19 cuts of beef that are leaner than a skinless chicken thigh and meet the USDA Labeling Guidelines for lean cuts. Some tips for choosing lean beef: 1. Choose the leanest cuts by looking for LOIN or ROUND in the name. 2. Buy ground beef that a 90 percent lean or higher. Source: beefmyths.org

“Boxing circuit.” William Pruitt, Political Science

“Variety of exercise you can do here.” John Bazyk Faculty, Occupational Therapy

“A lot of open swim time. Pretty much all day, lanes are reserved for open swim.” Kyle Thomas, Business


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