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Fast and easy ways to get fit for fall

By Christopher Collier A S S T .

Nutrition

E D I T O R

It’s the dog days of summer and maybe you’ve been sitting on the couch all this time. Maybe you’ve noticed some extra pounds gathering around your waist and maybe, just maybe, you’re terrified of becoming a fully rooted couch potato by the time Aug. 24 rolls around.

No need to worry, you might not have enough time to become an Olympic athlete but you can still get into decent shape following some simple steps. Assuming you are unable to access a weight room, this guide suggests bodyweight exercises and a basic nutrition plan to get you started.

Individual body times require different amounts of food and so it is difficult to put out a broad diet for everyone to follow that will get results. That being said, there are some fundamentals to keep in mind before you begin exercising.

Sugary drinks, like that black and white mocha every morning or the fifth can of cherry soda you had by dinnertime, are one of the main culprits for unhealthy weight gain. If you want to see a lot of the bloating go away, move to black coffee or drink water. Drinking about a gallon of fresh water a day while avoiding sugary drinks will slim your figure down in no time at all.

Refraining from sugary

beverages only goes so far of course. Limiting salty, fatty and fried foods will be crucial toward getting into shape.

You want to go for whole, unprocessed foods like fish, steak, brown rice and fresh fruits and vegetables.

Try variations on this theme for daily meals. Eggs, oatmeal and a whole fruit for breakfast, lean meat or fresh fish with brown rice or beans with a vegetable for lunch and repeat for dinner.

Don’t be afraid to load up on the vegetables and try to fit a snack in between breakfast/lunch and lunch/ dinner. Think of things like small salads and fruit for these snacks; the idea is to keep your metabolism firing all day.

Eat meals at the same times each day and don’t

eat after 9 p.m. limiting the food you eat can be difficult, especially when friends want to go out for taco Tuesday or Friday wing night. Don’t get discouraged if you give in to temptation, remember it’s about establishing a consistent pattern over time: positive and negative changes don’t happen overnight.

The Workouts For the next few weeks you will be doing cardio every day for at least 30 minutes. Do the cardio 15 minutes before you begin the exercises to warm up and for 15 minutes after you finish for the cool-down.

The day rotations will be three exercise days three cardio days and one day for rest.

•Wall Squats Flatten your back against a wall, your feet should be about shoulder width apart, and lower your hips into a squatting position. Hold it there for 30 seconds, one minute and then one and a half minutes, that’s one set. Give yourself 30 seconds between each interval for rest. Trembling legs during this exercise is normal. Do two sets.

•Lunges With your shoulders squared and feet shoulder width apart, step out in front of you and bend at the knee.

Be careful not to put too much pressure forward onto the knee, you want to sit back on your hips. Take 20 alternating steps with each foot, that’s one set, do two sets.

•Push-ups This one is a classic.

Simply lay face-down on the ground, put each hand just under your shoulders and push yourself off the ground.

Keep your back straight and head level with your shoulders. Do as many reps as you can until you can’t lift yourself anymore. Wait two minutes and then do more push-ups until failure again.

•Dips Place your palms on a chair, bench or another elevated flat surface. Put your feet out straight and use your arms to dip down toward the floor and then lift yourself back up. You will feel the back of your arms being worked. Just as with pushups, do this until failure for two sets.

•Crunches Don’t make the mistake of trying to bring your forehead up to your knees during this exercise. You only need about a six-inch range of motion to get the most out of this exercise. Put your knees up at a 45 degree angle and use your abs to bring yourself forward. If you feel strain on your back, lay flat again and relax. There’s a tendency to use back muscles in this exercise to compensate for lack of ab strength, you want to avoid this.

•Leg lifts While sitting on your hands, lay back so that you are flat against the floor. Use your abs to lift your legs so they are roughly six inches off the ground and hold them aloft in intervals similar to the wall squats.

For three alternating days of the week (Monday, Wednesday and Friday for example) do these exercises with the 30 minutes of cardio. On the opposite three days do an hour or more of cardio. Take one day off for rest. Keep in mind this routine will not last you indefinitely and as you get closer to fall you will need to research more advanced techniques.

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Fun in Tampa for under $20

By Isabelle Cavazos S T A F F

rental gear for a total of $11.

W R I T E R

Summer often means more time for college students, and though time is money, your free time doesn’t have to break the bank.

Whether just trying to make plans with friends or looking to explore parts of Tampa outside USF, students can take advantage of those long summer days with only $20. So when wanting to go for a fun yet affordable day out, check out these nearby locations: • Ybor City Museum State Park Ybor has more to offer than just night life. Visit the Ybor City Museum State Park to take a guided tour through the park to learn about the immigrants who once settled Ybor City and founded Tampa’s cigar industry, venture into a 19th centurystyle garden and explore a casita, which resembles a cigar worker’s home. Taking a moment to get a taste of Tampa’s history is only $4 • Vertical Ventures Florida’s flat lands haven’t kept climbers on the ground.

For an active adventure, students can visit rock climbing gym Vertical Ventures, Florida’s first indoor climbing gym. Catch the basics of climbing with the gym’s daily introductory classes and scale it’s more than 6,000 square feet of climbing space. Let out your inner climber on Tuesday to take advantage of the $9 student special and check out your

• Ghost Tour of Tampa Instead of staying in for a horror movie, go out and live it with a ghost tour that navigates you through Tampa’s spooky spots. Learn about the spirit in the Tampa Theatre and hear the story about the graves of Florida’s founders. Huddle up with friends to take on this candlelight walking tour for $15.

•Dali Museum Though in St. Petersburg, the Dali Museum is absolutely free for USF students.

Check out 96 of surrealist painter Salvador Dali’s works and learn about the history and inspiration behind them. Be sure to visit in time to catch the current exhibit called “Dali and da Vinci: Minds, Machines and Masterpieces” to look through reproductions of da Vinci diagrams and reproductions of invented objects

by Dali and da Vinci.

•Boing! Jump Center Be a kid again and jump into 12,000 square feet of bounce space at Boing! Jump Center, a trampoline arena.

Boing! invites people of all ages and athletic ability to jump. So, spring back into your childhood with their $16 special of 90 minutes of jump time and choice of beverage.

It’s easy to have a good time on a budget, and next time you’re trying to figure out what to do with your extra time, try out one of these guilt-free activities.

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Classifieds HELP WANTED

HELP WANTED

Research study (IRB# 20212 “comprehending disfluent speech”) is seeking volunteers.

Are you 18-24? Is English your 1st and only language? Additional qualifications may apply.

One on-campus lab visit is required for approximately 1.5 hours.

Compensation: $10/hr & additional $5 bonus for completing the study!

Interested?

E-mail usf.speech.lab@gmail.com for more information.

HOT Summer Job!!!

BEST P/T JOB IN BULLS COUNTRY!!! $13.50 PER HOUR TO START!! DAILY AND WEEKLY BONUSES!! AVERAGE PAY $15.75 PER HOUR AFTER TRAINING!! FLEXIBLE SCHEDULE!!

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HELP WANTED Veterinary Technician/Assistant or Receptionist needed for animal hospital close to campus. Part-time or full-time.

Experience a plus, but will train. Email resume to acahhiring@gmail.com.

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We want to hear your story!

Share your news and ideas on our Facebook page or on Twitter at @USFORACLE

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Summer heat warms up the couch for Netflix

By Adam Mathieu S T A F F

W R I T E R

The Florida summer, a time when the outside world promises instant perspiration, makes for ripe opportunity to reform that indent made on the couch and streaming more television than previous generations ever fathomed.

With small summer course loads for students, it is a wonderful time to unplug the clock and start watching some of the most talked about shows that never snuck into fall and spring schedules.

“Orange is the New Black” With season three of this Netflix original released last month, now

is a time of freedom to catch up on the chaos and comedy which has occurred in the Litchfield women’s prison. The show has gained acclaim for the diverse and fleshed out female ensemble that has emerged from the mind of series creator Jenji Kohan (“Weeds”). This season the prison has new faces and as usual a new dilemma, as Litchfield takes on fresh guards and dirty prison laundering gets a new meaning.

“Mad Men” The period drama stars Jon Hamm as Don Draper, a prominent figure in the New York 1960s advertising scene. The show was another of one of AMC’s big hitters and has

become a fixture in culture after it concluded in May. Often cited for how it depicts the 60s, the show is known for not shying away from issues regarding race, gender and sexuality. Now with the first half of the seventh season available on Netflix, viewers can go back in time and see either what they missed or need to be refreshed on before the second half makes its way to the streaming service.

up actor that happens to be a horse, in a world of anthropomorphized animals, the show depicts the once famous Horseman as he tries to reestablish himself as a prize mare in Hollywood. Often the show relies on being a satire of reality television or modern celebrity culture and allows Horseman to be the instrument of substance abuse and the press racing with bad publicity.

“Bojack Horseman”

“Sense8”

The crass Horseman of Netflix makes his return with season two of this animated show featuring the voice talents of Will Arnett (“Arrested Development”) and Aaron Paul (“Breaking Bad”). Following a washed

This new Netflix original is a science fiction drama from the world of the Wachowskis (“The Matrix”). Using the streaming platform, the creative pair present a show centered on eight strangers

from across the world who become mentally linked.

These linked minds are referred to as sensates and are being hunted down by another empowered man who seeks to enter the psychological link and capture the eight sensates.

Critics have compared the show to hits such as “Lost” or “Heroes,” but New York Times critic Alessandra Stanley cited the show as having a more impressive cinematography and the ability to cover an array of cultures in a unique manner. With only one season containing 12 episodes, the show is a small dose which serves well to those seeking a new show that doesn’t mind treating science fiction seriously. n See NETFLIX on PAGE 11

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NETFLIX

Continued from PAGE 10

“Friends” While not a Netflix original or a show that could have been missed due to a busy last semester, this is one show that carries pop culture weight and made it to the streaming service this year. During the show’s run, it averaged over 20 million viewers and had fans swooning over Ross and Rachel, the romantic comedy leading duo of the 90s. Critics have cited the show as influencing a breed of sitcoms that were less influenced by a stand-up’s personality and more geared toward the collective lounge around 20-something culture that the 90s was brewing. Whether viewers have never seen the show or

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simply want to revisit their friends, the summer is a great chance to be there for all 10 seasons and 236 episodes to witness the dawn of coffee shop hangouts and a cultural touchstone.

“Transparent” Exclusive to Amazon Prime, this comedy-drama captures the zeitgeist of transgender culture as Maura Pfefferman, played by Jeffrey Tambor (“Arrested Development”), must come out to her family and the world as she exits her life as a man and begins being her true self. Only one season in, “Transparent” has tackled massive issues and emotions that come with coming out as transgender and never forgets to give laughs in between. The show snagged Amazon their first Golden Globe

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for when Transparent was awarded for Best TV Series Musical or Comedy and Best Lead Actor in a Comedy or Musical for Tambor. Viewers can watch all 10 episodes of the first season of the groundbreaking show and prepare for the second season, which is due to be released on Amazon this fall.

“Seinfeld” Similar to “Friends,” this 90s television behemoth has made its way to the streaming world as it has found a home on Hulu Plus. With a rawer style and less political correctness than the average sitcom, “Seinfeld” manages to draw humor out of the simplest everyday scenarios, whether they be buying a new jacket or making the wrong remark at a dinner table, the humor is

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close to home. This type of humor gained the show notoriety among critics and viewers as “the show about nothing,” due to the consistent lack of lessons learned or over-thetop gags. Yet, watching “nothing” met an appetite for television audiences as the show is one of the famous few to reach a monstrous finale rating with 76 million people putting their lives aside to watch “Seinfeld” before the curtain fell.

For any viewer who has never watched “Seinfeld,” the summer is the time to make some people that you may be more similar to real life friends than any sitcom has ever let on, and with nine seasons containing 180 episodes, this binge will require a lot of takeout.

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College Cookbook: Spicing up your ramen

By Alex Rosenthal E D I T O R

I N

C H I E F

For better or worse, most college students know the taste of ramen.

However, just because some may not be able to afford or have the energy to make more than the sodium-loaded dish, that doesn’t mean it can’t be delectable.

With a few easy tricks that even the most incompetent culinary enthusiast can manage, your watery and salty package of ramen can be turned into a delicious bowl of comfort food with potential for some nutritional value.

•Eggs are your friend

When you buy in bulk at Wal-Mart or Costco, eggs can be almost as cheap as the ramen itself, and pairing the two together is an easy way to combine two fairly bland

ingredients and turn them into a tasty treat.

For beginning level cooks, cracking an egg into a frying pan and scrambling it is simple enough. By simply taking some of your scrambled eggs and mixing it into your bowl of cooked ramen, you can make a more filling ramen dish that also has some healthy protein in it.

The best part about eggs is that you don’t have to be a culinary genius to make it taste good, they can go with any flavor ramen.

For those daredevils who know their way around a kitchen, you may want to try cracking a raw egg into your steaming bowl of ramen and whisk the bowl thoroughly.

This can achieve a taste similar to egg drop soup.

•Beef up the protein

For the carnivores who

crave a hearty meal but have a light wallet and can’t afford nightly sirloins for dinner, consider combining some common meat products with your ramen.

The trick is to combine meats that are complementary to the flavor of ramen.

For example, combine small pieces of beef or steak into your “beef” flavored ramen.

Also mixing well with beef flavor includes ham and chopped up beef hot dogs.

Chicken-flavored ramen can be mixed with pieces of chicken or turkey. This can be done creatively by quickly heating up some basic sliced lunch meats on the stove or by cutting up some chicken nuggets or breaded chicken patties that always seem to be on sale in the grocery store.

Other ideas include com-

bining your seafood-flavored ramen with reasonably priced imitation crabmeat.

Bacon can also be added to any of the ramen flavors previously mentioned — bacon makes everything better, even ramen.

•Add some flavor and some nutrition

The ongoing joke about packaged ramen is that it burns more calories to digest the sodium-filled noodles than you get from the noodles themselves — essentially giving it a negative impact on a nutritional level.

While some may like that loss of calories, a much healthier way to get some healthy benefits from your ramen is to combine it with everyday veggies. Though leafy vegetables such as spinach are preferred, anything will do. Lightly grilled onions

are especially delicious to add, but that month-old bag of frozen peas and carrots or some canned corn will work just as well.

Many pastas and sauces are made from simple combinations of vegetables lying around your kitchen and ramen works the same way.

When in doubt, a simple dash of pepper, garlic powder or any other spice will make a great your noodles easier to digest. Why not try a dash of chili powder or cayenne pepper?

Another tip to make your ramen taste more like soup and less like salty water is to add a small teaspoon of olive oil during the cooking process — not only does this add a heartier taste to the broth, it will also make the noodles softer and absorb more of the broth.

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