Fitness & Nutrition Roundup: Protein Powder Recipes, Jumpstart Your Interval Training & More!

Posted on 04/11/2013 by Stacey Northup

10 Things Trainers Wish You Knew About Your Workout: Real Simple interviewed some trainers and found out the most common exercise mistakes, but the article doesn’t leave you hanging there.  Find out what mistakes you might unknowingly be making and how to easily correct them in order to see better results in the gym!

How to Become a Morning Workout Person: I’ve gone to the gym at all sort of hours and I think it’s safe to say that it’s an extremely small minority that are morning workout folks.  If you skip hitting the snooze button and exercise in the morning, that leaves the rest of the day entirely free.  If you want to learn how to painlessly make it to the gym before your day gets busy, read this article from Women’s Health.

15 New Ways to Use Protein Powder: Tired of the ol’ fruit and protein powder smoothie?  Get your protein fix in from one of these Daily Spark recipes, including cake, cheesecake pancakes and more!  You can even whip up a recipe or two for your friends and they’ll have no idea they’re building muscles while they chew.

6 Ways to Jumpstart Your Interval Training Today: We’ve all been told that interval training is the most effective way to workout.  Still not doing it though?  Body Building will teach you how it works, how to incorporate it into your usual routine and how to put a plan into action.

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Racing into Shape

Posted on 04/08/2013 by Stacey Northup

The weather is finally gorgeous and taking a step outside actually feels refreshing.  Spring is here and there’s no better way to take advantage of this campus than going on a run.  Instead of sleeping until noon on a Saturday, how about waking up early, getting exercise, enjoying the outdoors, contributing to a charity and racing?!

Sure, that sounds like a lot to do before you usually open your eyelids on the weekend, but there is at least one race every weekend in Chapel Hill from this weekend until exams!  Below, I’ve listed a few races – with time, date, place, distance, etc.  So pick one (or a few), sign up and grab a few friends to join you.

Color the Hill – Wear white t-shirts to this 5K and you’ll finish painted like a rainbow.  Proceeds benefit three local nonprofits and there will be ice cream, sandwiches and shaved ice food trucks!  The race takes place April 13 at 10 a.m.

5K Lifestyle Race and 1 Mile Fun Run – If you’re not in the mood to be splattered with colors or want to just go a mile, you can participate in this race that’ll take you through the greenway, Southern Community Park and Southern Village.  Awards are given at the end of the 5K and proceeds benefit the East Chapel Hill Rotary Club’s Teacher Supply Store.  The race takes place April 13 from 10 a.m. to noon.

Tar Heel 10 Miler – Looking for something more challenging than a 5K?  Sign up for this race and you’ll go 10 miles throughout Chapel Hill.  UNC Lineberger Comprehensive Cancer Center is a charity partner for the race.  The race takes place April 20 at 7:30 a.m.

5K for Fitness – This 3.1 run or walk starts at McCorkle Place and takes you through Campus.  The Public School Foundation and Fleet Feet Sports are presenters of the race.  It takes place April 27 at 9 a.m.

2013 Spring Fling – This race is presented by UNC Campus Rec and is only open to UNC faculty and staff.  Two options are available – a 2.7 mile fun run or a 1.5 mile walk.  You can get out of the office, give back to the community, by donating cans to the Glenwood Elementary Family Assistance Program or pet donations to the Orange County Animal Shelter, and take advantage of the warm spring weather.  The race takes place on Friday, May 3 at 12:15 p.m.

Campus Run – Okay, I tricked you; this isn’t a race.  But you can join Campus Rec, Fleet Feet, and NIKE every Tuesday at 6 p.m. at Rams Head Rec Center for an evening of running.  Runs are three and five miles in distance, at varying paces.  NIKE will be giving away swag after the run so stick around!  This is a FREE event and registration is not necessary!

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Spring into New Gear!

Posted on 04/04/2013 by Stacey Northup

After months of hibernation, it is finally warming up outside!  Spring is here, which means it is time to put away the heavy coats and dark colors.  Now you can sport some bright pastels.  I use spring as a time to go shopping for new exercise clothes.  A new outfit motivates me to get to the gym (and show off my purchases).

The closest place I can think of for shopping is South Point.  There are plenty of stores at the mall and close by where you can get cute workout clothes – and pay what you want.  There are the obviously more expensive yoga stores, like Lululemon, and then the bargain stores (my style of shopping) like Target.  Here are a few items I found that I know both girls and guys will love.  Head out to these stores when you get a chance or go online to their website to see what else is in stock this season!  Your outdated closet won’t be sorry!

Lululemon, although known for its women’s clothing, actually has stuff for the boys too!  And even if you’re not looking for clothes, you can find some nice yoga mats, gym bags, water bottles, headbands – you name it, they’ve got it! I’m a huge fan of this Carolina blue skirt you could sport at the tennis courts at the South Campus Recreation Complex.

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These days, the brighter the shoe, the greater its popularity.  At New Balance, you can find shoes for every activity – running, walking, hiking.  These neon shoes for men are light for running far distances.  Girls – they have a version for us too.  You wear these on the 3, 4 or 5 mile Campus Runs.

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Sorry guys – Athleta only carries women’s clothing.  But ladies, they have so many cute tops, light jackets and shorts all in bright spring colors.  Their clothes are stylish, like this tank with a cutout back.

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Target has everything when it comes to athletic clothing.  Is anyone surprised?  Guys, here are some basketball shorts that you can wear to pickup basketball at Woolen or RHRC.  My favorite thing about Target is the price of everything!  You can get an outfit from head to toe for less money than for one piece of clothing at another store.

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Feel free to list any other stores nearby that you purchase your athletic clothes from!  These stores are all at/near South Point.  If you go to each website and search for the “location,” you can find exactly where to drive.

So, all in all, what I’m trying to say is – go shopping!  We are looking forward to seeing you at the gym rockin’ your new gear!

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April’s Expeditions

Posted on 04/01/2013 by Stacey Northup

You may be a gym junkie, but do you know about all the Outdoor Recreation activities UNC Campus Rec offers?  Last Fall, I went on a hiking expedition to Cox Mountain.  I took in the beauty of nature, ate lots of GORP (read the post for details) and bonded with some fellow Tar Heels.

To give you a quick rundown, expeditions run from a half-day to an entire weekend and focus on hiking, kayaking, climbing or a combination of a few.  UNC students and employees of all fitness levels attend these trips – some who have never gone hiking before and others who have completed countless intense trail races.

During your trip, you’ll learn technical skills, lead others and have to trust complete strangers.  It can be physically challenging at times, but is rewarding upon completion.  You’ll be able to share a unique experience with other students who have a passion for outdoor activities.

This coming weekend, from April 5 through April 7, you can go on a kayak expedition to White Oak River where you’ll see several different ecosystems as they come together and are shaped by the natural forces of the coast.  On April 13, you can take a day trip to the Eno River where you’ll break free from the stress of school and enjoy yoga and hiking in the relaxing wilderness.

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Two other kayaking trips will take place this month.  If you are looking for a short expedition, you can attend the day trip to Rhode’s Pond (just an hour’s drive from campus) for black swamp water paddling complete with Spanish Moss.  Last, another weekend-long kayaking trip will be held April 19 through April 21 at Brown’s Island, at North Carolina’s Cape Lookout National Seashore.

For more information on Outdoor Recreation, click here for all my blog posts.  To read more about the Outdoor Education Center – if you don’t want to go off campus – click here.

To register, go to the Campus Recreation Office located in 101 Student Recreation Center. The fee includes transportation, food and equipment.  You can pay with cash or your One Card.  To check for available spaces call (919)843-7529. If you have additional questions, contact David Yeargan at dyeargan@email.unc.edu.

To learn more about each trip, fee and activity level, click here.

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Run the Distance

Posted on 03/28/2013 by Stacey Northup

Running is no joke.  Adding miles to your “usual distance” is not done overnight.  You may be new to running or you may have completed a few half-marathons and are reaching for a full one.  Endurance is built the same way for runners with all levels of expertise (or lack of).

If you’ve been stuck logging the same amount of miles for the last few months, it’s time to step it up.  Challenge yourself to go farther.  Here are some tips on how to build endurance.

  • Strength Train: To go farther, you need to strengthen those muscles.  With power in your legs and arms, you can go the distance.
  • Go Slow: Add distance to at least one run per week, but slow down your pace.  Running slow and steady will help you build up to added miles.  Then once you have the distance down, you can focus on increasing your pace again.
  • Sprint Work: Adding in a day or two of sprints every week can really help your endurance.  Like strength training, it’ll build muscle and make your “normal runs” feel easy, allowing you to go farther.
  • Ab Work: Sure, you use your legs when you run, but endurance comes from your core.  Getting strong abs will give your better running posture, making a long run effortless.
  • Fuel Correctly: I’ve said it before and I’ll say it again – your body needs carbs prior to cardio.  This will create the energy you need to go for miles and miles.
  • Mantra:  So much of running is mental.  I always have a few mantras in my head to push myself when I feel like I can’t go anymore.  My favorite – Don’t quit when you’re tired. Quit when you’re done.
  • Pump up the Jams: Sometimes running is, er, boring.  Load up your iPod with some fast-paced songs and you won’t even think about how far you’re going!

For some other running motivation – check out these blog posts on Map My Run, Tips for Beginning Runners and The Marathon Club.

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Fitness & Nutrition Roundup: Rules for Getting Ripped, Fitness Startups & More!

Posted on 03/25/2013 by Stacey Northup

38 Excuse-Proof Reasons to Get to the Gym: Feeling unmotivated? Scroll through a few of these 38 motivators from Anytime Health and you’ll soon be sprinting to the gym. A workout can make you smarter, increase your social skills and give you a confidence boost – read it to believe it!

The New Rules for Getting Ripped: Whether you want to get ripped or just fit, these tips from Men’s Fitness  will help you see results without starving yourself or spending hours in the gym. These tips include keeping carbs in your diet and eating more fat – sounds like a good plan to me!

The 50 Most Innovative Health, Fitness, and Happiness Startups: Just a few people really can make a difference in the world. Greatist lists 50 apps, bloggers and companies that have been keeping people motivated to reach all sorts of health-related goals.

I Ran 50 Marathons in 50 States, All While Battling Cancer: This will inspire you, motivate you and make you cry. Don Wright is one inspiring fellow and his story of battling cancer while reaching goals is worth a read.

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Prep for your Workout

Posted on 03/21/2013 by Stacey Northup

Do you ever get to the gym and feel somewhat clueless?  Working out isn’t as simple as just showing up and getting into your routine.  Whether you are new to the gym or a veteran, follow this plan to prepare for a workout.  It’ll help you avoid injury, perform your best and see results.

  1. Plan – What will you do at the gym?  Weights, cardio or a combination of both?  Come to your workout with a specific plan.  If you do, you’ll be less tempted to skip out the hard stuff.  If I wait to do my abs after my workout, sometimes I’ll just skip and go back to my dorm a tad early.  Know exactly what you will do and for how long at the gym.  If you’re like me, do your abs before your cardio.  Know which arm exercises and which leg exercises you’ll perform.  Know how many miles you will run on the treadmill or how long your set of sprints will be.  Be prepared!
  2. Fuel – As I’ve stated before, it is incredibly important to have a pre-workout meal.  Maybe “meal” isn’t the right word, but a snack with some carbohydrates is a great way to get your body ready for intense exercise.  Try some fruit, a granola bar or even some toast with peanut butter.  Carbs will fuel your body with the energy it needs to get through any sweat session.
  3. Warm Up – If you’re short on time, it can be tempting to skip the warm up.  Do not, I repeat, DO NOT skip this 5-10 minutes.  If you casually walk into the SRC and go straight into doing heavy squats or extreme sprinting, you can easily hurt yourself.  Skipping these few minutes could force you to skip the gym for months to recover from a major injury like a pulled hamstring or a torn ACL.  Seriously, it happens.  So just save yourself from injury and warm up your muscles prior to an intense workout.
  4. Stretch – You can either do dynamic stretches (like these from Runner’s World – which help warm up your muscles while stretching them) or stretch after warming up your muscles with an easy walk on the treadmill or any light cardio.  Skipping your stretch session could lead to injury.  And, believe it or not, simply holding a stretch for 30 seconds prior to warming up could also damage a muscle.  It is important to warm up while stretching, like through dynamic stretches, or warm up slowly and then stretch after.
  5. Get Rest – Sometimes the best way to prepare for a workout is to skip one.  If you’ve been doing intense workouts everyday for a week, you should take a day of rest.  Your body needs to recover and rebuild.  You’ll come back to your workout the next day feeling better than ever.
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Prepare to Climb

Posted on 03/18/2013 by Stacey Northup

I became a cool Chaco-wearing, climbing guru with arms of steel when I got belayed certified through Campus Rec.  In just a couple hours, I went from having no idea what “belay” meant to climbing to the top of the wall like Spider-Man.   The small class of 10 students and I learned how to tie a knot properly, how to belay for someone and how to climb.

Climbing is a great activity to do by yourself or with friends.  You can continuously challenge yourself to get better and faster by using the self-belay device in Rams Head.  You can also skip the ice cream date and go climbing with your friends for fitness and fun.

Starting today, Monday, March 18, the Rams Head Climbing Wall will reopen!  If you want to harness up, tie-in and climb, you must be belay certified by the UNC Climbing Wall Staff.  Hours for the climbing wall are…

  • Monday-Thursday 4:00-8:00 p.m.
  • Friday: 1:00-6:00 p.m.

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Not certified yet? Don’t worry – we’ll still include you!  An Introduction to Climbing Class will take place Mondays and Wednesdays at 4:00 p.m.  All you have to do is register at the Campus Rec Main Office in the SRC (for free!) and you’ll be on your way to learning the basic safety skills needed to pass the Belay Certification Test required to climb at UNC.  The test will be administered at the conclusion of the course.

Already know it all?  If you do not feel the need to take the intro class (i.e. you are an experienced climber with basic climbing skills, knowledge of risk management and proper equipment usage and selection), you can simply take the test.  A brief orientation explaining the facility, policies and procedures will start the clinic, and then, you can take the test.  This takes places Tuesdays and Thursdays at 4:00 p.m., and again, you must register at the main office.

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Click here to learn more about Newbie Nights to test drive the climbing wall and click here to learn more about Campus Recreation Rock Climbing Expeditions where you can take your climbing skills outside to locations like Hanging Rock and Pilot Mountain.

For all other basic climbing information, click here.  If you still have questions, feel free to contact Chance Van Noppen, our Climbing Coordinator.

Categories: Climbing, Outdoor Recreation | Tags: , , , , , , , , | Leave a comment

St. Patrick’s Day Recipes

Posted on 03/14/2013 by Stacey Northup

St. Patrick’s Day is coming up!  Who doesn’t love them some meat, potatoes and green-colored everything?  Here, you’ll find some St. Patty’s recipes that you can cook up this weekend!  You’ll impress your friends, celebrate the fun holiday and be healthy.

Shamrock French Toast: You can start your day with this green breakfast from registered dietitian Diane Henderiks.  The whole-wheat bread is slightly green thanks to avocado, kiwi and dried mint.

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Crock Pot Corned Beef and Cabbage: After you eat breakfast, throw some ingredients into the crock pot so dinner will be ready that afternoon.  Skinny Taste’s Corned Beef and Cabbage is the ultimate Irish meal, and using a crock pot makes it so easy to prepare!

crock-pot-corned-beef-and-cabbage

Irish Soda Bread: Soak up the juices from your corned beef with this Irish soda bread from Shape.  In addition to whole-wheat flour, it’s also filled with grated apples, dried apricots and walnuts.

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Mini Shepherd’s Pies: EatingWell makes portion control easy with these individual shepherd’s pies.  You can indulge in this Irish dish but treat yourself to just one healthy serving.

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Shamrock Protein Shake: For dessert or post-workout, enjoy one of these green shakes.  This recipe from Dashing Dish is packed with protein and is filled with that minty flavor.

shamrock-shake-main

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Healthy and Happy Spring Break!

Posted on 03/07/2013 by Stacey Northup

Who’s excited for Spring Break?!  No, I don’t really need a response.  By the signs of the zombie-like students in the library, I know we are all ready for some relaxation.

Whether you’ll be home with the ‘rents or traveling somewhere, you can still stay fit.  Here are some tips for an enjoyable, fun and healthy Spring Break.

1. Relax – Stay mentally healthy and rest your mind.  You have a full week of no tasks, no homework, no tests and no papers.  A time will come to focus on those assignments, but for the time being, just relax.

2. Get Active – Just because you’re on vacation doesn’t mean you have to lay out on the beach all day.  Throw a Frisbee around with some friends, go on a hike somewhere or take a swim in the ocean/pool.  Get moving!

3. Slather on the Sunscreen – You don’t want to come back to Chapel Hill looking like a lobster.  For the sake of taking a shower without feeling like your skin is burning, oh – and for the sake of healthy skin – put on that sunscreen!  And make sure you reapply every hour or after you swim.

4. Eat Wisely – Break isn’t a time to indulge in every food item in sight.  Sure, enjoy eating with friends but don’t make food the focus of your vacation.  Focus on the good times.

5. Get Your Sleep – Whether you’re at school or on Spring Break, getting seven to eight hours of sleep every night is incredibly important.  Try to get a full night’s sleep so you’ll be rested and ready for the coming day.

6. Don’t Skip Meals – It can be tempting to skip meals so you can’t keep sleeping on your lounge chair on the beach for another few hours.  Eating three meals a day is important, though.  So get up, and go grab something to eat.  Your chair will wait for you.

7. Be Healthy Post-Spring Break – If you’ve overindulged and were a bit lazier than you had hoped, don’t fret.  Create a healthy plan after Spring Break to get back on track.  Forgive yourself because your body deserves to be treated right.

Have a wonderful, safe and healthy Spring Break!  The blog will continue to be posted on Mondays and Thursdays, but if you’re without internet, we’ll see you the week after!

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