Fuel Up and Head Outside

With winter seeming like spring this year, and spring seeming like summer, many are bringing their workouts outside much earlier than usual. And, yes, playing ultimate Frisbee with your friends is a workout.  Working out in a gym is a bit different than working out outside, and it is more important than ever to make sure that your nutrition is on point for optimal performance. Make sure that you’re fighting fit with these handy tips!

Adjust your workout according to the conditions
When the heat is one, you need to take the weather into consideration when planning your workout. In high heat (85+ degrees) and low humidity (under 30%) reduce your run by 20%, if there is high heat and high humidity (over 60%) then keep the run easy or consider going inside for a run on the treadmill instead.

How much you sweat tells you how much to drink
Weigh yourself (no clothes, after going to the bathroom) before you go outside. Keep track of how much you drink during your activity. Weigh yourself (without clothes) when you come back inside. Subtracts your post-workout weight from your pre-workout weight. Multiply by 16 (to get ounces of water). Add to the amount that you drank while outside to figure out total fluid loss. Divide by 4 to determine how much you should drink every 15 minutes to remain properly hydrated.

For long workouts, you need to eat during your workout
If you plan to exercise for more than 90 minutes (such as for a practice or a long run or bike ride) you need to eat not only a pre-exercise snack but also additional carbs to maintain normal blood sugar levels. Sugar is fuel for your brain, and when blood sugar drops you lose focus and energy and your performance suffers. For running sports (cross country, soccer) you may want primarily liquid carbs like in a sports drink. Cyclists may be able to tolerate more solid foods like a granola bar, dried fruit, or bagel bites with water. Consume 120-240 calories for every hour you exercise lasting 2-3 hours.

What you eat after exercise is just as important!
Rapid refueling is especially important after intense exercise. In the first 15-60 minutes immediately after a workout your muscles are ready to receive fuel and start repairing themselves. Whatever you choose, make it easy to digest. Liquids are better than solid foods, simple sugars are better than complex carbs. Many athletes like to refuel with a glass of chocolate milk which has an ideal 4:1 or 5:1 carb-to-protein ratio. Even after this you should eat again an hour or two later and focus more on consuming quality protein sources, such as eggs, tuna, or turkey, and complex carbs like brown rice in addition to vegetables for vitamins and minerals.

What’s right for you may not be right for everyone
You may have a more sensitive stomach than someone else. Some people are able to eat sports gels, candy, and pretzels while running, but I have found that they disagree with my stomach and so stick with sports drinks to fuel my workouts. You may sweat more than your friends and so need to consume more water and electrolytes during exercise to prevent dehydration. Experiment, try new things and routines, and see what works best for you!

Nutrition is not the only thing that you have to think about with outdoor workouts. Be sure to wear sunscreen, watch out for cars and other pedestrians, and let someone know where you are going. Have a happy sweat!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She like to drink Gatorade on her long runs and refuel with chocolate milk.

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How to “Heart” Your Heart

Conversation hearts. Heart jewelry. Broken hearts. Whether you are head over heels in love or a strong supporter of Singles Awareness Day, February undeniably has a focus on hearts. Unfortunately, more can be wrong with a heart than it solely being lonely or broken. According to the American Heart Association, Heart Disease is the number one killer of women. More women die from heart disease than all forms of cancer combined; therefore, we all can benefit from being more aware and taking preventative measures.

 Move More

Spending an hour every day at the gym is not always possible, enjoyable, or reasonable. However, quality workouts combined with moderate exercise (like walking around campus) can be achieved and contribute to a healthier lifestyle overall. The AMA recommends a minimum of 30 minutes of movement 5 days a week. College Lifestyles recommends cross fit, 2012’s fitness crazes, and fitness apps on your iPhone.

Eat Mindfully

A well-rounded diet positively impacts almost every aspect of your life. It fuels your brain and body, boosts your immune system, and helps prevent chronic diseases. Consume a diet with heart-healthy whole grains, various fruits and vegetables, lean protein, and healthy fats (like olive oil and almonds). Of 25 top heart healthy foods, CL loves oatmeal, blueberries, sweet potatoes and tea!

 

Stress Less

Stress can take a serious toll on your body– headaches, exhaustion, and becoming over-emotional. It is unavoidable during college, but developing coping mechanisms and ways to release it will be beneficial in the long run. Making yourself a priority is crucial– slow down, take part in positive self-talk, and spend time doing something you enjoy.  Yoga is a great way to unwind, loosen up tense muscles, and focus on you.

 

Talk to you Doctor

It is advised that everyone has a yearly checkup, and if you haven’t had one in awhile, swing by your University’s Health Center or your regular doctor next time you’re home. Cholesterol, blood pressure, and blood sugar are rarely on a college student’s radar, yet it is still important to be aware now. A simple blood test and blood pressure check allow you to gain insight on your health.

 

Claire Brooks-Schulke is a Health & Sorority Writer for College Lifestyles. After having heart issues she became much more aware of how to take care of her health and always wears a heart rate monitor to gauge her exertion during exercise and stay in safe ranges. 

State of Fitness

“Beyond basic training, to a complete and healthy lifestyle…” State of Fitness Gym in East Lansing, MI, just off the campus of Michigan State University, has only been around for a few years, but the secret is quickly getting out.

This gym prides itself on having something for everyone and of every skill level. It does not matter if you are training to become a professional bodybuilder or are trying to turn your life around and are stepping into a gym for the first time. The trainers here will help you reach your health and fitness goals. Here is a little taste of what State of Fitness has to offer:

Group Coaching: Groups of up to 14 people make up group classes. These small personal coaching classes allow you to get an efficient full body workout that is sure to get you in shape. They use a wide variety of functional exercises and equipment like kettlebells, stability balls, TRX straps, free weights, and more. Workouts are done in a circuit style that creates a metabolic burn to elevate your metabolism and burn fat. There is also a special session for those over 50. Fit Over 50 include all of the elements of the traditional group coaching classes at a less intense level.

Semi-Private Coaching: Fewer people than in Group Coaching classes. These workout routines are designed to build muscle, burn fat, and increase overall strength. Modification, progressions, and regressions are offered for all exercises to match each person’s fitness level.

Private Coaching: All trainers are available for private coaching sessions for members or guests that desire a more personal and/or private session. Sessions are 50-55 minutes long.

Mind Body: In addition to the regular training classes, State of Fitness also offers Mat Pilates, Stretch and Roll, and Vinyasa Yoga classes.

Cardio machines are each equipped with their own Cardio Theaters so you can watch your favorite TV program as you exercise. Whether you prefer to lift weights, swing kettlebells, or run on the treadmill, you will find everything you need.

State of Fitness is truly a diamond in the rough when compared to the usual “24-hour fitness” facilities that are rampant on college campuses. That is just one of the reasons that I am so proud to be an intern there. So, if you are in town, stop on by for a class or two! You never regret a great workout.

Address: 2655 E. Grand River Ave., East Lansing, MI 48823

Hours of Operation:
MON-THURS: 5AM-9PM
FRIDAY: 5AM-7PM
SAT: 7AM-5PM
SUN: 7AM-3PM

Website: http://www.mystateoffitness.com/
Blog: http://mystateoffitness.wordpress.com/

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She has been an intern at State of Fitness since January 2012.

Day 7: What Workouts DO You Love? Share and Win a Backpack Filled with Goodies from SNAP, Hydros, and Activate!

Do you ever workout alone, with friends, or a significant other?  What are your favorite workout tips?  

Are you and your best friends training for a marathon, you and your boyfriend go to the same gym, or you’re a proud DVD owner (our Editor in Chief is the owner of several pilates and Pure Barre DVDs)?  How do you stay motivated with your workouts?  Share your favorite workouts, your workout partners, and your motivation with us below for a chance to win an incredible backpack filled with SNAP Infusion, a Hydros Bottle and ACTIVATE.

Your Valentines Backpack will be filled with:

 

SNAP Infusion.  This SUPERCANDY™ is loaded with B vitamins to boost energy, antioxidants to support the immune system and electrolytes to balance hydration. The four flavor varieties – Mel, Bean, Tart and Gum – are super delicious sweets that boast health benefits.

 Hydros Filtering Water Bottle features an innovative side fill port and is designed to eliminate the need for disposable bottled water, saving consumers money while also protecting our environment by keeping billions of bottles out of landfills each year.  This is the only filtering water bottle featuring a twist and turn spout that makes filling and drinking from the bottle easier than any other bottle on the market.  Each filter, which lasts for three months or 150 uses, offers an average savings of $400* and keeps 200 plastic water bottles out of U.S. landfills.

ACTIVATE is an innovative, enhanced vitamin beverage ideal for people with active lifestyles. The ACTIVATE product line is revolutionizing the beverage landscape with a proprietary cap design that stores vitamins separately from the water – enabling the vitamins to stay fresh and potent. By simply twisting the cap the vitamins release, providing a fresh dose of vitamins for the consumer. A celebrity favorite, Hollywood is hydrating with this delicious variety of beverages that have quickly become a must-have for celebrities including Emma Roberts, Aimee Teegarden, Ashley Greene and Shenae Grimes.

NOTE:  We’d like to thank SNAP Infusion, Hydros, and Activate for their donation of products.  Winner will be randomly selected and will be contacted on 2/14.

 

FitFluential: CL Interviews Founder/CEO Kelly Olexa

“FitFluential is Fitness Found.” Whether you are a seasoned pro, or a newbie trying to break in to the realm of changing your life and living fit, we could all use a role model or a bit of motivation from time to time. Created by the classy Kelly Olexa, FitFluential utilizes multiple social media platforms to bring together fitness enthusiasts from around the world to share their journey, both online and offline. When the company where Kelly was employed declared bankruptcy in October of 2008, that unexpected “time off” provided the ideal timing for a lesson in Social Media 101. Kelly is proof positive that change CAN be a good thing!

College Lifestyles: What inspired you to create FitFluential?

Kelly Olexa: I’ve always been a fitness fanatic, ever since discovering Taebo via an informercial over ten years ago. So, for many many years when people would ask me what I’d love to do for a living if I could have a “dream job”, I’d always respond with wanting to do something in the Fitness vertical. That said, I never really thought it would be possible. Finally, in 2011, I was compelled to create FitFluential because I saw a need for it. I’d been working as an “influencer” with brands and I’d also been working at a social media agency for close to two years. I observed what was being done well in the social media space, and certainly the “Mommy Blogger”, “Fashion Blogger”, “Food Blogger” and even “Daddy Blogger” niches had been addressed to some degree, but no one had effectively brought together Fitness Bloggers and influencers into a network whereby brands could easily connect with them. The more I did my research, the more I realized that I was uniquely positioned to build this network, and to build a network that was completely different than anything else in the space. Seeing the need, and knowing that I could do it better than anyone else, that’s what compelled to me to move forward.

CL: What kinds of Ambassadors are involved with FitFluential?

KO: We evaluate each of our Ambassadors individually on multiple factors. The word “Fitness” is a very broad term. Fitness can mean jogging for one person or running marathons for another. It can mean a “diet” of Lean Cuisines or a Vegan approach. It can be yoga or Bodybuilding, Kickboxing, Kettlebells or Crossfit– or any combo of these. We want to make sure that we choose all kinds of Ambassadors that represent all kinds of Fitness passions and pursuits. We want men and women, young and older, some “newbies” and some “experts”. What is most important to us is Passion and Personality. We want Ambassadors that are passionate about their health and passionate about inspiring others around them with their positive influence. This is how we find them to be FitFluential. And of course, to join FitFluential as an Ambassador, one must be actively sharing that Fitness passion online, whether it’s via a blog, videos on YouTube, Twitter, Pinterest, or any combo of these. Social media allows us to connect with each other and spread a positive Fitness message more effectively. Our Ambassadors are passionate about Fitness and fantastic at spreading their message both online and offline, every day.

CL: You were named one of the “Top Young Female Entrepreneurs in Technology” by Business Week. How have you used social media to expand your business and the FitFluential message?

KO: I can say without a doubt that I would not be doing what I’m doing today without the continued use of social media. I’ve been blogging since 2007, but getting on Twitter in 2008 completely changed my approach, and it has become a fundamental tool for my business. I’ve met virtually every brand and almost every influencer that I work with via Twitter, followed by YouTube and blogs (and now Pinterest!) Engaging on all of these platforms is an amazing connector and gets the word out more effectively than any traditional media method could. Is it time consuming? Absolutely. Would I ever NOT use it as much as I am now? Absolutely not.

CL: We read that you have written a book on Social Media for business professionals. What can you tell us about that?

KO: A book is a funny thing. Yes, I wrote a book, and then I learned what the world of book publishing is all about. Frankly it’s a lot of work. We had a deal with a publisher fall through at the last minute, and at that point, I’d observed a lot of my friends and colleagues getting book deals and I observed the amount of work that went into that….and that the work really just begins when you get a book deal. Then you have to put an insane amount of time into promoting and selling that book. As my company has taken off, I made the personal decision to not pursue getting a new book deal because frankly there is no way I have time to do a book tour. Right now I’m working 7 days a week 12-15 hour days, and I would not be able to pull myself away from this to do a traditional book tour. That said– I’m very proud of my book and might update it (on vacation??) and go the Amazon route for publishing….we’ll see.

CL: What is your must-have fitness item?

KO: Oh you are asking the wrong person. I love too many things. I love my Polar Heart Rate Monitor that’s for sure. I love love love my TRX, of course weights, but also Bosu and my soon-to-arrive Ultimate Sandbag Training system (he’s an Ambassador, of course!). I could go on and on. I’m an equipment and DVD addict. Seriously.

CL: What advice do you wish you could go back and give college You?

KO: Oh wow. There’s a lot of advice I would give my college-self. I’d tell myself NOT to worry about what my major is because it just doesn’t matter. What matters more is your attitude, your professionalism and your willingness to WORK. I’d tell myself to not even consider going to law school. (that was my original goal). I’d tell myself to NOT get student loans!!! I’d tell myself to enjoy the ride a bit more, because the real world will be a rude awakening with all the responsibility that hits you after graduation. I loved college, but I think college “kids” (wow I FEEL OLD SAYING THAT) should relax a bit about what they study– take time to take classes and learn about things that interest you. You will get further in business having a personal passion about which to talk, instead of having this particular degree or that one. No one will ask you to talk about your business finance class, trust me. They’ll talk to you about sports or fitness or food or art….get a well-rounded education with some fun classes thrown in for good measure. Go to class! That’s what I learned a bit too late. It works!

Discover for yourself the fantastic community that Kelly has helped create by visiting FitFluential, Kelly’s personal blog, or Facebook and don’t forget Twitter and Pinterest, too!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She blogs at Undercover Runner Eats about marathon training, nutrition, and her day-to-day life!

Working Out On Your Period: Here’s Why You Should Sweat

If you’re feeling bloated, emotional, and having cramps we understand that the last thing you want to do is throw on spandex and crank out some sprints. Yoga pants, frozen yogurt, and Gossip Girl are just so much more appealing, right? Working out through your period may actually help you breeze through your time of the month. You can reduce bloat, get flooded with endorphins, and relax the muscles causing cramps. Here is how to sweat it out with minimal discomfort.

 

Take the stairs

Sometimes, we just really need to avoid that bounce running gives us. Try the stair climber! A ridiculously good workout that your backside will appreciate (as will your boobs). It is perfect for reading a magazine, doing a few intervals, and getting all hot and sweaty.

 

Work on those Abs

A little advice my mom gave me in high school that sounds completely counterintuitive. Doing sit-ups actually helps reduce cramps, because the contraction and release of your muscles will ease the pain and discomfort.

 

Stretch it out

Yoga has amazing health benefits no matter what the time of the month. This may not be the time to try Bikram, but a gentle flow class or even a few poses on your own will work wonders. Deep breathing has been shown to help balance your mood and some poses will relieve cramps.

Try bow pose:

 

As moody and uncomfortable as your period may cause you to feel from time to time, the rush of endorphins and the relaxation of your muscles and mind will pay off.

 

Claire Brooks-Schulke loves spin class, lifting weights, and putting chocolate covered espresso beans on her frozen yogurt. She giggles every time she thinks of Ashton Kutcher referencing women’s periods in No Strings Attached.

CL’s Workout Buddy System

The buddy system.  Were classy women and use the buddy system often when going out, traveling together and most famous going to the bathroom.  But do you use the buddy system working out?  I have been using this system for a couple years and now would rather go to the gym with someone then by myself.  I often beg people to go to the gym with me to motivate myself to get up and go!

Many people head to the gym and fall into their own zone ignoring everything around them.  I used to do the same thing and there is nothing wrong with that.  I realized though, that going to the gym with someone could be a lot of fun.  You don’t have to stick by that person the whole time but that act of going together makes a difference.

Benefits of going to the gym with someone else.

• You are more motivated: My boyfriend and I bought gym memberships together and I have found that it has forced me to go to the gym more.  I know I have to meet him at the gym Monday through Friday at a certain time and it forces me out of my bed to go.
• You push yourself more:  Many people have that natural drive to compete.  When you go to the gym with someone you know you often find yourself trying to be better than them.  You push yourself harder and most likely work out for a longer period.
• You can work out together: Having someone with you allows you to do joint activities together with weights and medicine balls among other things.  You can also have fun together by taking a class.

Research in the past has proven that people who work out together lose weight at a faster pace then those that workout alone.  Pledge to yourself that for one week you will try to work out with a buddy and see how you feel.

Check out Ellen’s 5 Best Fitness Apps before you head to the gym with a friend!

Be sure to check back for an upcoming article on buddy safety during Spring Break

Stephanie Coppola is an intern at College Lifestyles ™.  She is a graduate student at Quinnipiac University studying Interactive Communications.  She works out with a buddy 3-5 times a week!

CL’s 5 Best Fitness Apps

The app industry for iPhone and Android phones is exploding. Whether you use your phone to surf the net, check e-mail, go on Facebook, or play Angry Birds, it can’t be denied that the possibilities are endless when it comes to creating an app for an audience. If you have some fitness goals set for 2012, then here is a list of CL’s 5 top fitness apps for 2012:

 

• GymPact (Free)
  “Paying too much for a gym membership you never use? Gym-Pact lets you set the financial stakes of not getting to the gym, plus earn cash rewards and real prizes for fulfilling your Pact.” Pledge how many days a week (1-7) to hit the gym and bet yourself money (starts at $5 for every missed workout). If you meet your goal, you get paid by the other GymPacters who didn’t meet their goal.
  
• Nike Training Club (Free)
  It’s like your own personal trainer, anytime, anywhere with more than 85 custom-built workouts. Unlock exclusive workout extras from celebrities like Lea Michele (Glee) and Shawn Johnson (athlete). Use music from your own iTunes library to keep yourself motivated as a Nike professional trainer guides you through each step of the workout with audio and video demonstrations.
  

• MapMyFitness (Free)
  Use your phone’s GPS to track and map your workout. MapMyFITNESS is about helping fitness enthusiasts reach their health and fitness potential. “Giving members exercise tracking, route searches, robust fitness oriented networks and an online nutrition center, we strive to provide the ultimate training tools to help individuals achieve their health and fitness goals.”
  
• Fooducate (Free)
  Scan the barcode of whatever product you want and Fooducate will grade your choice and show you healthier alternatives! If the product doesn’t scan, you can enter the numbers manually. With over 200,000 food products in its system, you’re on your way to making better food choices this year! Fooducate even alerts you to the presence of controversial additives and added sugars. The majority of fitness is determined by what and how you eat.
  
• MyFitnessPal (Free)
  Set a daily calorie goal, then record your daily food and exercise to stay on track. The app allows you full access to your MyFitnessPal.com account so that you can log from anywhere, at any time. Both the app and the website are free. Over 1.1 million foods make up the largest food database of any calorie counter. It even had a barcode scanner to make it easier! Create custom exercises from a library of over 350 exercises to get your heart pumpin’!

Make 2012 your best year yet! New year, new you!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She wishes that she had an iPhone with every fiber of her being so that she could download all of these awesome fitness apps!

Focus On: CrossFit

FRAN, KELLY, CINDY. To most of us, this is just a list of girl’s names. But, to the CrossFit follower, these names spell death. CrossFit is a workout sensation that has taken off this past year, although they have been having international competitions since 2007. CrossFit was founded by former high-school gymnast Greg Glassman and his ex-wife Lauren Jenai with the first gym opening in 1995 in Santa Cruz. CrossFit has been utilized by police and fire departments as well as armed forces for training, but is accessible and enjoyed by all.

CrossFit is a combination of weightlifting, sprinting, gymnastics, powerlifting, kettlebells, Plyometrics, rowing, and medicine ball training. Special gyms (or “boxes”) are set up around the country to provide all the equipment that you need to do the “Workout of the Day” or “WOD” which is usually different every day. Regardless of experience, modifications can be made to make the workout individual to each person (called “scaling”). Most people do the workouts 3-5 days per week, but the workouts are very short and highly intense, taking only 5-30 minutes to complete, so it’s attractive in that you get a great workout when you don’t have a lot of time to be in the gym.

So, what does a CrossFit workout look like?

Warm up: 400m run

30 air squats

20 leg lifts

10 back extensions

5 pull-ups

WOD: 5 rounds of:

5 Thrusters 95#

5 Toes-to-Bar

10 Wall-balls 20#

10 Sit-ups

CrossFit is not about competing against others. It is about competing against yourself and bettering yourself. CrossFit has been shown to improve cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Intriged? Visit the official CrossFit website here. You can also look and see if there is a CrossFit affiliated gym near you!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She is currently training to run her first marathon.

Love to Cook?! Join Small Kitchen College in the Slow Cooker Challenge!

Calling all foodies!  Our friends over at Small Kitchen College and Naptime Chef are hosting a Slow Cooker Challenge!

The week will kick off Monday, January 16th on BGSK/SKC and The Naptime Chef with an announcement of the challenge and a big giveaway of slow cookers from Delonghi and Breville. To link back to the contests on facebook, twitter or in your slow cooker post on your website, please use one of these two url’s: http://college.biggirlssmallkitchen.com/?p=5343 and/or http://www.thenaptimechef.com/?p=6745. They will be choosing a winner from each of our sites, so people can enter on either.

On Wednesday, January 18th from 12pm – 1pm, both will be hosting a live twitter chat along with Food52, The Daily Meal, Punchfork, Foodily, OXO Good Grips and more. They will be using hash tag #slowcooker. Tune in to talk all things slow cookin’! During the Twitter event and throughout the day they will be offering a bonus giveaway of amazing OXO Good Grip tools that are essential for slow-cooking valued at over $150!

On Thursday, January 19th both will be slow-cookin’ all day on Facebook you can enter to win a second prize-pack of OXO Good Grips kitchen tools by uploading photographs of your slow-cooked meals to The Naptime Chef fanpage, Small Kitchen College fanpage or Big Girls, Small Kitchen fanpage.

Good luck to all!

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