What is Your Workout Routine?

Music You Can Move To...

While there are the occasional socialites who approach their visit to the gym as your average high school social event, most of us go to the gym with one thing in mind: burning those extra calories! I find, to reach my calorie-cutting goal, I have three essential components I take along - a clean sweat towel, a water bottle, and, of course, my recently updated Ipod.

It seems the Ipod is not only a great way to avoid awkward conversation at the gym while sweating perfusely on the stair-stepper, but a great way to pump-up your workout with classic up-beat tunes. After searching long and hear for a great "workout mix" that I could add to my Ipod playlists, I believe I have finally found what seems to be a great compilation at http://www.thebestsongs.net/workout_all-time.html. Here are the songs they recommend...as do I! They not only put you in the "calorie burnin' zone," but show you the beats per minute for each song, confirming your ability to "bump" and "move" to the rhythm as well. Check 'em out...

1."Born to Run" by Bruce Springsteen Est. BPM: 150
2."Chariots of Fire" by Various Est. BPM: 62
3."Eye of the Tiger" by Survivor Est. BPM: 110
4."Footloose" by Kenny Loggins Est. BPM: 165
5."Gimme Some Lovin'" by The Spencer Davis Group Est. BPM: 141
6."Gonna Fly Now (Theme from Rocky)" by Bill Conti Est. BPM: 95
7."Gonna Make You Sweat (Everybody Dance Now)" performed C+C Music Factory Est. BPM: 116
8."Let's Get It Started" by Black Eyed Peas Est. BPM: 105
9."The Distance" by Cake Est. BPM: 90
10."Physical" by Olivia Newton-John Est. BPM: 124
11."Pump Up the Jam" by Technotronic Est. BPM: 126
12."The Power" by Snap / Power Jam Est. BPM: 112
13."We are the Champions" by Queen Est. BPM: 65
 

Thanksgiving Break; Don't stop. Get it, get it.

Oh, Thanksgiving Break. For those of us on the semester system, it's just a tease to the end of our first few months of school.

A week interlude for many that is chalk full of opportunity to finish projects or to get a head start on final papers and studying. Yet, the number of students that actually take this opportunity to take procrastination by the horns and wrestle it into submission is very small. Many students come back several pounds heavier and a week behind schedule.

However, there is an one way the average student can make a difference. One avenue of persistence that doesn't involve hours of working on paper or reading over hundreds of note cards.

That's right. You guessed it; working out!

Holiday breaks are stuffed full of family, food, and free time. Many students use this free time to hang out with one of our common companions; vegetation. No, vegetables and plant life in general are not our enemies. The activity of no activity is the favorite companion of students looking to do all their work at the last minute.

One response to lethargy might be "Why yes, I would love to watch Band Of Brothers and all seasons of Seinfeld today," to which alternative and more productive avenues are open.

For those that are so inclined to physical activity, and even those not, the holiday breaks offer a wonderful opportunity to take advantage of so much free time. Getting out and enjoying the outdoors despite the weather or even hitting up a gym or a home workout is a great way to stay motivated.

Many students may cringe at the thought of continuing the 'gerbil wheel' routine when allowed some time to kick back and enjoy friends and family. Even die hard gym rats and outdoorsy types will fall victim to a comfy lazy-boy and a beer before they log in a workout.

Yet, there are those that will keep at it, whether by sheer will or because a team or group they belong to never takes a break.

Either way, it's almost easier, during holidays, to find time to get in some serious calorie burning activities. For those so inclined to be outdoors there are some great ways to get in some physical activity while enjoying the scenery. A neighborhood or park run is the perhaps the most obvious first choice, but running stairs at a local high school or stadium can both increase the workout potential and decrease its duration. Other options include jump rope (high calorie burning exercise), calisthenics (sit-ups, push-ups, body squats, pull-ups...) and weight-lifting if you have a gym or some heavy objects at home (seriously, if it's heavy and manageable, it works!).

When it comes to being productive, college students and others alike, often, are not the most efficient at time management. Still, staying physically active over breaks offers the same mental escape from work and studies but with the added benefit of burning off the six buttered rolls the one had during dinner.

Keep healthy, keep active, but most importantly, keep at it.

Thanksgiving - The Healthy Way

Holiday season is here, and just as Lauren said, it's no time to quit acknowledging the health binge we have embarked on in the previous 6 months - did you know the average Thanksgiving dinner is approximately 2,000 calories?? Fortunately, thanks to http://www.healthcastle.com/holiday-eating-healthy-thanksgiving.shtml, there are a number of healthy holiday eating tips you can keep in mind during your long-awaited Thanksgiving meal. Here are a few of them...

1. Don't go to Thanksgiving dinner hungry: Contrary to popular belief, it is best not to save the best for last for Thanksgiving dinner. Eat a hearty breakfast and lunch to avoid the ravenous eating binge you may have been preparing for by starving yourself all day. A few smaller meals is better than one HUGE meal - let's not overload our body and shock our metabolism...prepare yourself.

2. Thankgiving dinner is not an all-you-can-eat buffet: As you approach the array of dinner appetizers and entres strategically placed on the table, remember that you CANNOT eat everything!!! Filll your plate with half vegetables, one quarter lean meats, and the rest starch. Eat slowly and stop when you feel you are full.

3. Eat skinless: Cut back on some of the fat by eating a skinless piece of turket (or even a few). This will save some of the calories for the desert menu (which we all look forward to).

4. Smaller portions: Try to take small samples of eveything; moderation is the key.

5. Commit to limiting high-fat items: Try to avoid fried and creamy foods, as well as cheese-baked casseroles. If you cannot control what is being put into a dish than simply limit the portion size (as stated above). Yet, finding the low-cal items on the table will help you IMMENSELY in the long-run.

6. Drink plenty of water: Alcohol and coffee can dehydrate your body, keeping fatty foods from cycling through your digestive system correctly. Drink calorie-free water to help keep you full and hydrated.

...But, most of all, enjoy the wonderful time with your families - Thanksgiving is a time to be thankful for your health, happiness and all the other blessings your life may offer. Make the most of if (even if that does mean one extra piece of pumpkin pie)!

Thanksgiving Break

Thanksgiving Break is looming, and ready to interrupt my work out routine. I have always been dedicated to working out throughout the school year, yet whenever a break in school comes up, I tend to lag behind, and end up losing everything I’ve worked for all semester. I even bought a temporary pass to the local gym back home in order to stay motivated, but ended up just spending $50 to only THINK about going to the gym. So I decided to ask my roommate, who is a personal trainer, what things I could do while at home without having to give up my relaxing time, or spend money on a pass for the gym.
My roommate told me any type of exercise is better than doing nothing at all. She suggested going for walks whenever I’ve been inside too long, just to get out of the house. Also, to do sit ups and push-ups while watching TV, or even if you have little 5 pound dumbbells, do some arm curls while sitting on the couch. Also , with all of the food that is available to you while at home, try not to stray too far away from your normal diet. But definitely indulge on Thanksgiving.
So my goal for the break is to stick to my normal routine as much as possible, and come back feeling refreshed, and not lethargic.

Working Out at the Rec Center

So I was just discussing with my other group members, the pet peeves I have about going to the rec center. I enjoy working out, but most the time I hate being there longer than I really need to be; I like to get in and get out. Yet, for some reason, there are always people there who like to keep me longer than I want to stay.
If I see someone I know at the rec center, I tend to run the other direction. Nothing against them, but I don't want to go through awkward "hello there, how was your day, what news" scenario. It slows me down from my soon to come painful run!
Also, I hate when it seems to be a beauty contest at the rec. Guys and girls are constantly looking at themselves in the mirrors instead of doing their sit-ups. And it always seems that everyone is chatting in front of the machine that I need. And when I ask if it is free, because it so obviously isn't being used, they say that they were just about to get on it.
Beyond that I also like to run on the upstairs track. The two inside lanes are for walking and the outside lanes are for running. Now it doesn't bother me if people run on the inside lanes, because they are moving faster and able to move faster than a walker, but when they walk on the outside lanes, it is so annoying. Especially when they don't pay attention to you running at them, and if you try to make a quick move, it ends up hurting them somehow.
So if I could have one rec center wish, it would be for all these pet peeves of mine to be cured and taken away.

Eating Right

As we've discussed, eating right is very important when working toward complete physical fitness. In the last week, I have greatly emphasized good food and a healthy diet. Here are a few new dishes I tried...and found great success:

-Spaghetti Squash: Microwave whole spaghetti squash (which can be found at your local grocery store) to soften for cutting. Cut spaghetti squash length-wise and split into two halves. Rinse both halves well. Place halves on next to each other in 9 by 13" baking dish with "cut" side up. Pour about 1 cup of water in bottom of dish. Dot each halve with butter, salt, and pepper. Bake @ 350 degrees for approximately 1 hr. 15 min. (or unitl soft and spaghetti strands come loose easily with fork). Scrape the spaghetti strands from each half onto a plate.
*Suggestions: Serve with butter, salt, pepper, parmesan cheese, and/or marinara sauce.
ENJOY!

-Toast: This is a yummy, quick, and filling breakfast made with protein and fruit! Toast one piece of your favorite high-fiber bread (preferably). Spread with peanut butter. Top with sliced banannas, and sprinkle cinnamon to top it off. Easy and DELICIOUS!

-Toast (European Option): Toast one piece of your favorite high-fiber bread (preferably). Top with sliced tomatoes and shredded cheese. Broil or bake unti cheese melts. Voila!

Hope these healthy alternatives help you remember, in spite of the workout struggles, eating can still be fun!

Overcoming the Workout Worries

Let's face it - we all have motivational issues. No matter who you are, or what type of personality you claim, there will be a day (or two dozen) that you regrettably suit up for your afternoon workout and complain relentlessly as you drag yourself to your local gym. Yes, you are human.

Fortunatley, there are a number of little tricks you can adopt to help make the "exercise blues" just a little less painstaking. I recently came a cross a great list of workout suggestions that just might boost the task's excitment level...

1. Ask for Advice - You pay for a gym membership, as well as those physically-fit looking individuals that run around in uniforms while you nearly kill yourself on the elliptical machine; use them to your benefit! Ask the trainers what types of machines they would recommed, and see what they say. Who knows, they might actually know what they're taking about ;)

2. Slow Start - It's VERY important not to jump into your training too quickly; to overwhelm yourself is a detriment to your long-term workout plan. Take your time, let your body adjust correctly, and it will be much more enjoyable in the long run.

3. Find a Friend - I have always found this to be an helpful motivation tool. Working out always seems so much more enjoyable when someone's braving it with you! Next time you head to the gym, grab a friend, and make it a social outing for the both of you. Keep each other accountable.

4. Go Every Day - You need to establish a routine. Busy days will always unmask themselves in your life; forsake that hour of television at night, or the binge-eating episode after getting home from school or work. They say it takes approximately 2 weeks to establish a routine; just get yourself there, and the rest will come.

5. Vary Your Intensity - You do not have to work yourself to exhaustion everyday. That important thing is to have light days and heavy days to look forward to. Variation is key. Write out a good schedule for yourself that specifys which days are easy, moderate, and hard.

6. Know Your Limits - Your body can only handle so much at once; it is important to gradually improve your workouts as oppposed to starting out extremely hard and robbing your body of the opportunity to adjust. A little soreness is good, yet, pain is not.

7. Establish a Goal - Many times, individuals decide they want to get in shape but do not have a long-term goal to guide them. Goals give you a vision and purpose for your actions. Establish a goal and you will be much more motivated to achieve it.

8. Music - Create your own "workout" mix and download it onto your IPod or Mp3 player. This will give you something to engage in while working hard.

So...there are a few good beginner workout tips. Check out http://www.workout-planet.com/8-workout-tips-for-beginners/ to see a more detailed version of the list. I have found it very helpful in my quest for physical success. Hope this is beneficial!

How Healthy is Your Diet?

Presentation5

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We inteviewed two WSU students to find out what type of eating habits they have acquired over the course of their college career. The above video is what we found...Enjoy!

Stepping outside of the comfort zone

Regular exercise is an essential part of a healthy lifestyle. However, the term 'exercise' is looked at negatively by many. Images of packed gyms, and dismal ab workouts flood the mind when the term exercise is mentioned.
The idea of physical activity can easily take on a negative connotation with the wrong attitude. Many people look at working out like they look at the rest of their lives; an appointment. It is something they have to do, not something they want to do. Often, burning so many calories in given time frame becomes the motivating factor for physical activity. This can quickly turn an enjoyable activity into a discouraging, and sometimes painful, requirement.
It is important to keep a positive attitude about working out or just remaining physically active. One way to keep things on a positive scale is to do things that are enjoyable. These activities may not be as efficient at burning calories but the important thing is that it is fun. Another useful way to break the monotony is to include variety. It's all to easy to get stuck into a routine, finding it almost impossible to try new things. Step outside of the comfort zone and try something new. There are limitless way to stay physically active and enjoy doing it, it just takes a little faith.
Overall, continually evaluating your attitude about physical fitness, exercise, working out, or whatever it's called, is just as important as the act itself. Keep it interesting and new, but most importantly, keep at it.

Pop or Stop?

A recent article published in the New York Times titled "Fighting for the Right to Drink Soda," is a brief analysis on the conflict regarding the current health issues with soda pop (and our right to indulge ourselves in these health-depriving cans of sugar and carbonation). For a link to the article click here.

According to the article, many individuals are beginning to draw a parallel between tobacco and soda pop, believing the side effects are effecting both our health as well as our health care system. It seems much of our taxes are being put toward the health care to save the obese population in our country - many of who drink an excessive amount of soda pop. Yet, to lawfully exclude soda pop from a person's diet imposes a strict violation of American ethics; freedom.

Personally, I have never been a fan of soda pop. With the occasional Root Beer float or Pepsi on a nice summer day (I tend to have more of a pop-craving in the summer), I am not a fan of carbonated beverages. I choose water over a sugary soda pop any day. Yet, I do acknowledge the overwhelming desire for a large majority of Americans to drink soda on a regular basis; it seems to become quite a habit after a while - it tastes good and the sugar keeps you coming back for more.

While I do not feel that soda pop's health damage is comparative to that of an avid cigarette smoker (this seems a little drastic to me), I do see where many of the Department of Health's concerns originate from. There can be no denying that pop has very little (if any) nutritional value for a consumer. It's ingredients are based on sugar and chemicals (with a few other random items in the mix). Yet, in spite of this overwhelming health concern for soda drinkers, I do believe it is a devine right for a human being to eat/drink whatever they please.

While personal infliction and suicide attempts are severely shunned upon, I do not believe soda drinkers elevate themselves to such an extreme. Most candy has little nutritional value - should we outlaw that too???

Post any thoughts or ideas you might have regarding this article/issue...

Week One Down

It's been a week.
I've painfully neglected Dairy Queen blizzards, pepperoni pizzas, and that extra martini at dinner. I've worked up the motivation each morning to get to the gym and fulfill the hour of cardio I have promised myself each day - and it's working!!!

For the first time, in a long time, I have manged to look failure in the face and beat it down with an overwhelming need for accomplishment. I am on my way to a healthy and fit lifestyle (heck, I'm even thinking about training for an upcoming half marathon lol).

Thus, I will continue on toward my goal!

I have also been looking at a number of great workout websites. Try http://exercise.lifetips.com/ to look at a number of methods for loosing weight.

Audio Clip

In the audio clip displayed below, we interviewed Reilly Smith, a senior at WSU, and asked her a few questions about her motivation strategy and how she gets to "Takin' Care of Business" with her workouts on a consistent basis. Listen below for more detials...

archive away begin blog chappy chelsmichelle cloud colby com committing component contributors equipment fans fitness generated happy lauren metabolic motivation stress sweat tag tagcrowd welcome

created at TagCrowd.com

New Equipment

My roommate is a athletic trainer at WSU rec center and she always has some new techniques for me to try out when I work out with her. We both went to work out on saturday and while doing some weights I asked her what I could do to make my work out a little more interesting besides the cardio and weights. She suggested I look around and if I see someone doing an excersise that I haven't done before try it on my own time and see if I like it. I tried that yesterday and it was actually really interesting. I tried some new one legged squats that I saw another girl doing and I found that I really liked them. I thought that was an interesting way to try new things and I thought some might enjoy that.

It's About Committing

It's time.
No more late-night pizza binges, mid-day cookie crumbles, or mornings with Cinnamon Toast Crunch...I have officially committed to a healthy lifestyle and getting in shape!
While I genuinely try to live a healthy, happy lifestyle on a day to day basis, I have found that without sheer commitment and strive that reaches far beyond an occasional gym visit or salad for lunch, it is a never-ending cycle of hopelessness. In short, I give.
So, I begin my quest for physically-fit form...I'll keep you updated on the results.

...and my motivation? A mix of healthy, stress-free living and an in-shape physique.

Sweat The Stress Away

Stress is a part of life and its origins are as diverse as the people it effects. It can manifest itself as beads of sweat before an exam, an increased appetite or even a lapse in conciousness. In these situations people tend to create alternative mechanisms to alleviate these symptoms. In my case, stress relief often takes place long after the incident itself. Physical exercise creates, for myself, a time in which the external world is shut off and the full extent of the previous moment can be analyzed and then forgotten.

Pouring myself into a physically exhausting routine allows for both a mental and physical release from frustration and internal termoil. In fact, many people use physical activity as stress relief because the benefits are two-fold; the stress is gone/reduced and it's good for your body (don't ask for citation just yet).

*yay for exercise*

A New Component

Today I came to a saddening conclusion - in order to get "in shape," you must eat SOMEWHAT healthy...or at least at the start of your training. As I have been easing into my regular yearly workouts, I have realized that I am getting nowhere...and eating horribly. I need to start with a healthy diet, and it seems a good, structured workout plan will easily follow!

So...dieting (or maybe just good eating lol) here I come!

My Metabolic Motivator

There are days when I work out in pleasure, and there are days when I work out in pain - some days I feel both. I find that, more often than not, my workout "itch" is inspired by an interesting mixture of slight A.D.D., boredom, and a desire to keep myself looking somewhat decent; it seems the college diet of greasy, microwaveable food, and alcoholic beverages can taint the figure! In order to eat what I want and stay in shape, I have to have a consistent workout schedule - period.
Yet, I have recently discovered that when I DO finally get out there, give my body a good metabolic boost, and "sweat-it-out", I find myself in a better mood and more willing to take on the day (usually I workout in the mornings). Ultimately (with a lot of time and effort), I feel working out has become, i many ways, the best part of my day!

Lauren's Motivation :-)

I have always found that when I don't work out is when I feel the worst. Not the everyday guilt trip about not working out, but literally just lazy. Usually if I don't work out I haven't done anything more productive, just sat around, looked out the window, and just decided not to work out. What motivates me is that feeling after I've worked out, where you're tired, but awake all at the same time. I enjoy working out and trying to stay in shape just for my own comfort.

Motivation

What motivates YOU to work out?

Staying healthy and keeping in shape can be a challenge, at times a insurmountable obstacle. Is it swim suit season that forces out of that lay-z-boy, or that hamburger that you ate last night, or maybe even those five pitchers of beer you washed it down with? Everyone has different reasons for working out, but some find their motivations more successful than others. We want to hear what your motivation to work out is, and if you think your goals are paying off in the long run. Let us know, and in a few weeks we'll have some first hand feed back on what really gets people to work up a sweat.

Can't wait to hear from all of you!

Chelsea and Lauren :-)

Welcome Fitness Fans

Welcome to WebWorkout.blogspot.com! Here we hope to give you guys a few new ideas on how to live a healthy and fun lifestyle. Every week we will post new fitness tips, recipes, and whatever interesting insights we find on how to stay healthy. Feel free to comment or add any tips you might have as well.
Happy Fitness!
Chelsea and Lauren :-)