Feb

ruary 2011, Issue 16

GETCONNECTEDwebsite www.csurec.comtwitter CSURecServices facebook Joe Recphone 216.802.3200e-mail recreation@ csuohio.edu

WEDNESDAY BOXING CIRCUITDue to popular demand, we will offer a 2nd Boxing Circuit Class starting this Wednesday, February 2nd! Join David on Wednesdays at 5:30 for the next 10 weeks! You will pound away the calories with this heart-thumping circuit class. Here you will learn techniques that will inspire the Million Dollar Baby or Rocky in you! Boxing equipment is required and we en-courage you to visit our Pro Shop where you can purchase your own.

**Boxing Circuit 2 will NOT have a demo week. You can take the first class for free, but you must register to take the class before the 2nd class meets for you to continue.

Dates and Times:Time: 5:30pm- 6:30pmLocation: Boxing Station, Level 2Cost: $45 for Members, $65 for NonMembers

InsIde:

Ask the Dietitian: Caffeine

Wellfest 2011

Meet Your Trainer: Sean Grasso

Move of the Month

Turbokick

Healthy Breakfast Recipe

WELLFEST 2011WellFest 2011 proved to be a huge success. Twenty-five local vendors plus a raffle with five grand prizes contributed to event’s success. WellFest took place in the Student Center Ballroom Thursday, Jan. 27. Without our four sponsors, Kaiser Permanente (stress reduction techniques and information), Cleveland Clinic Community Outreach (blood pressure, blood sugar, cholesterol screenings and BMI analysis), GM Southwest (information on student insurance) and Medical Mutual of Ohio (wellness information and SuperMed Network information), the event would not have been the same.

continued on back ...

HEALTHY RECIPELow-Carb FrenCh ToasT Our in-house dietician Kylene Guerra, RD, LD, recommends this for a quick, healthy breakfast.

2 pieces whole wheat bread 1 egg white 1/4 cup water 1 tablespoon Splenda Pam or extra virgin olive oil spray to cover bottom of pan

1. Whip together egg, water and Splenda. Pre-heat frying pan over medium heat.

2. Dip bread into mixture.3. Place bread into pan. Cook bread until lightly browned

on each side.

ASK THE DIETITIAN Q: True or False: Caffeine before exercise can be a good thing?A: True! According to the American Dietetic Association, “Caffeine is effective as a per-formance enhancer due to stimulation of the central nervous system… it may also directly affect skeletal muscle by affecting motor unit recruitment, nerve conduction, and calcium kinetics.” Caffeine consumption 40-60 minutes prior to exercise has the ability to promote a heightened sense of awareness and

a decreased perception of effort. Although a mild diuretic, studies have shown that caffeine intake up to 300mg/day is considered to be safe. If the individual is adequately hydrated, negative effects are unlikely to occur.

The dose of caffeine considered to be effective for increased energy is 2-3 mg/kg of body weight. For example, 120-180 mg caffeine would be appropriate for a 60 kg individual. (To find your weight in kg: Weight in lbs/ 2.2= weight in kg). There is no reason to consume more than 3mg/kg of body weight as no dose-response on intake has been found beyond this level. Since individual tolerance to caffeine can vary, it is advised to consume the lowest recommended dose in order to achieve desired results.

TURBO KICK DELIVERS HIGH-IMPACT FUNTurbo Kick is taught every Monday 4:45 - 5:45 p.m. in Studio 112 by Lucy Pozek. Lucy describes Turbo Kick as “a less structured form of kickboxing. Way more fun, more dance-y, great music.” This high- impact class is centered on punches, kicks and boxing moves paired with hip cho-reography. Turbo Kick’s music is creatively engineered and has fun sound effects that blend beautifully with the chore-ography. This class is well suited for those with or without kickboxing experience and will deliver a full body workout.

PRODUCT CAFFEINE CONTENT (mg)

Brewed Coffee (8 fluid ounces) 80-135 mg

Brewed Tea (8 fluid ounces) ~50 mg

Espresso Coffee ~100 mg

Most Soft Drinks (12 fluid ounces) 35-55 mg

Excedrin (2 caplets) 130 mg

Commercial Energy Drinks (1can) 80-250 mg

HOW MANY TIMES A WEEK DO YOU COME TO THE REC?

“Six to seven times.”Minh Dang, Chemical Engineering

“Three days a week.”Julia Nhan, Mechanical Engineering

“Monday, Wednesday, Friday, and Saturday.”Jacob Olsieski, Biology

“Usually five.”Niki Zmij, Staff

MOVE OF THE MONTHdumbbeLL one arm row

STEP 1: Position knee and hand from same side of body on bench. Plant the opposite foot out wide from body. Allow dumbbell to hang below you.

STEP 2: Pull weight up to hip by lifting chest and squeezing back. While lifting, keep back flat, elbow and arm tight to side. Return to starting position.

Perform 3 sets of 10-12.

PrImary musCLes used: Lattimus Dorsi

seCondary musCLes used: Biceps

EDITOR’S CORNERHave you kept your New Year’s resolutions? If not, do not give up and wait until next year to try again.

Adopting a new behavior takes can take many attempts and different approaches. For an easier time trying to change, first identify a time you feel is best to begin the process, recognize what will prevent you from changing and what may cause a relapse. If your resolution is to get fit or lose weight, we have many skilled professionals waiting to help you succeed.

Source: Kendra Cherry, About.com Guide

Jacquelyn Welch

CardIo TheaTer We are proud to introduce one of our newest features, Cardio Theater. Cardio Theater was installed Oct. 2010 on the 40 pieces of cardio equip-ment throughout the facility. Facilities Coordinator, Bob Holub, said, “It replaced our previous FM transmit-ter system and allows users to listen to whatever TVs are on throughout the building. To use Cardio Theater, simply plug your headphones into the small box on the machine.” We hope you enjoy this new addition!

uLTImaTe FrIsbee TournamenT

Intramural Ultimate Frisbee Tourna-ment will take place Thursday, Feb. 10 from 5-8pm at the Rec Center. Entries are due by Thursday, Feb. 10.

BREAKING NEWS

Samantha Shunk, a literature major, uses Cardio Theater

ASK THE TRAINERThe question for our personal trainer Ryan Monti came from Matt Townsend, an electrical engineering major.

Q: “What’s the proper way to work the trapezius muscles?”

A: First consider which portion of the trapezius muscle you want to work. The trapezius muscle spans almost the entire length of the back and is divided into three sections: the upper, middle, and lower traps.

The upper traps assist with shoulder blade elevation and upward rotation. To perform shoulder shrugs, holding a straight bar or dumbbells, raise shoul-ders toward ears. Another exercise for the upper traps is the upright row. With bar in hands about one inch apart, raise

the bar to chin, stopping at the chest.

The middle traps are used to draw the shoulder blade inward. Exercises that feature this movement are rows and horizontal abduction. With dumbbells

in hand, keep el-bows straight and push the resistance outward from body. The reverse fly machine can also be used.

The lower traps are mainly used for shoulder blade depression and upward rotation. To work the lower traps, lie face down on a flat bench, dumbbells in each hand dangling below body. With thumbs pointing up, raise arms toward the ceiling creating a 45 degree angle (aka a “Y” position).

SEAN GRASSOSean earned his bachelor’s degree in exercise science from the University of Toledo and his certification for personal training through the American Council on Exercise (ACE). He is a seasoned trainer with experience in teaching group classes including but not limited to boot camp and core focused classes. He specializes in core and posture awareness, functional training, weight loss and strength conditioning. His workout philosophy is to “make smaller sub-goals to reach your overall desired goal.” Stop by the Customer Service Desk or call 216-802-3200 today to schedule your session!

WELLFEST, cont.CSU offered its support by providing eight booths to educate on topics including: ethical lifestyle and food choices, healthy food samples and campus dining information, academic wellness and organization, depression and anxiety information, alcohol awareness and crime prevention. The Rec Center provided RAD (Rape Aggression Defense Systems) program materials, free massages, membership, personal training and program information. The Rec Center also provided the five grand prizes that consisted of $100 to Dick’s Sporting Goods, a pair of Opening Day tickets for the Cleveland Indians, an IPod Nano + Nike Fit, a four month Recreation Center membership and a Nintendo Wii console and fitness pack.