Posts Tagged With: Tar Heel Tone Up

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

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

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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Run the Distance

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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Prep for your Workout

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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St. Patrick’s Day Recipes

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!

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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.

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Healthy and Happy Spring Break!

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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Body Beautiful: Kameron Rowe and Jagir Patel

Hopefully last week you were able to read up on UNC Campus Recreation’s Body Beautiful  campaign.  This campaign was launched during National Eating Disorder Awareness Week.  We highlighted Camille McGirt, an inspiring woman who created a positive body image movement of her own in the community.

Today we are going to highlight two more students, Kameron Rowe and Jagir Patel.  We are so grateful for their willingness to open up and share their thoughts on beauty.

Kameron Rowe’s Story:

First, I’d like to thank you for thinking of me!  I LOVE to share my story with other people and outlets such as Tar Heel Tone Up, and Body Beautiful allows for a broader audience to hear my story and how it’s affected my life.  The reason I love to share my story so much is because I believe it gives other people who have similar stories and experiences like myself a voice and also it brings awareness to victory over struggles.  I was not able to achieve what I did without help from God and others, so it would be selfish of me to keep my story to myself.  I’m not concerned with the attention that sharing my story brings me but if I can help someone along the way, I gladly take the opportunity!

With that being said, here’s my story…For most of my life I had been overweight.  By the time I was 14, I decided that I needed to make some changes.  My doctor at the time had made some really rude and hurtful comments concerning my weight, so I told myself that by the next year, I would come back and prove her wrong.  And by the time I was 16, I had lost 90 pounds (and she was astonished)!  Losing 90 pounds was one of the hardest things I’ve done in my life!  At that age, most of my friends were not concerned with being healthy –  much less losing weight – so I had to take the challenge to educate myself through magazines, books and the internet about exercise, nutrition and leading a healthy lifestyle in order to get in shape and be a good steward of my body.  Additionally, being African American and a woman, I learned about the higher chances of developing diseases such as HBP, heart disease, diabetes and strokes and I didn’t want to continue the cycle of destructive behaviors and having to face the consequences.

After losing weight, God showed me that he had given me this story and passion for exercise and nutrition to help others.  Prior to coming to Carolina, I wanted to be a doctor.  However, after some thought and a lot of prayer, I believed that God was leading me to major in Exercise and Sport Science, which has been one of the greatest decisions of my life!  In addition to my major, I also teach group fitness classes through Campus Recreation and Miss UNC Colleen Daly asked me to be a part of this Body Beautiful Campaign.  After college, I plan on serving as a full-time missionary with the Impact Movement where I hope to find out how I can combine my passion for exercise and nutrition with my faith in order to educate women about the importance of taking care of their bodies.  I love the Body Beautiful Campaign. To me, true beauty resides on the inside and is exuded through physical beauty.  Because of my struggle with weight, I’ve also struggled with the concept of beauty and what is beautiful but I think that you have to be comfortable with who you are and how God made you in order to appreciate your beauty, others’ beauty and recognize what is truly beautiful.

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Jagir Patel’s Story:

I, like many of my peers, have struggled with my body image.  I was diagnosed with Alopecia areata, an autoimmune disease, when I was six and lost all my hair as a result.  I grew up looking very different compared to my classmates and others and it was challenging to find beauty in what I perceived to be an abnormal appearance.  As I grew up, though, I began to realize how beauty not only stems from one’s physical appearance, but more so exudes from an individual’s actions and personality.  I think this campaign celebrates beauty in all of its forms, and I am honored to take part in it.  Particularly with respect to health, body image encompasses mental, physical and emotional well-being.  I think this campaign informs the UNC community about health, and I find that extremely valuable.

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Thank you Kameron, Jagir and Camille for being so inspiring to this campus.  And once again, thank you to the Loreleis, the Achordants, Cadence and Tar Heel Voices for putting together this incredible medley of songs to help promote Body Beautiful.  This campaign and those participating are encouraging UNC students and the surrounding community to value their bodies and celebrate social, physical and mental well-being.  Celebrate confidence.  Celebrate health.  Celebrate your body.

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Anything but Run

Plenty of blog posts have been solely for that group of people we call “runners.”  You’ll find a post on Map My Run, including 5k and five mile routes on campus.  Also, there are tips for beginning runners and the top rated fall 2012 running shoes.

But what if you aren’t a part of this group?  Just because you don’t run doesn’t mean you can’t be fit, healthy and in shape.  There are plenty of options at UNC Campus Rec gyms that don’t involve the treadmill.

The Bike/Indoor Cycling Class: If you still want to get in some cardio but go easy on the knees and joints, get on a bike!  There are plenty of stationary bikes in the downstairs and upstairs of the SRC, as well as Rams Head Rec Center.  You can go at your own pace on these or take it up a notch and sign up for an indoor cycling class.  Here, you’ll get your fair share of speed work and hills.  You can read my review on a class here.  On the bike you can do interval training and hills, just like running, but it’s more ideal for those who hate to run or are unable to do so due to injuries.

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Weight Machines: There are plenty of weight machines in both gyms.  These are grouped together so you can switch quickly between (just remember to wipe down the equipment!).  My favorite way to do these machines is to alternate between a lower body exercise (like the hamstring curl) with an upper body exercise (like the overhead press).  Then, I go through most of the machines (confession – there are a few I avoid) two or three times.  Sure, running is great exercise, but strength training is extremely important.  It will build lean muscle, tone you up and rev up your metabolism.

Dumbbells: At the gym, you’ll find everything from just a few pounds to 100-pound dumbbells.  Using a variety of dumbbells for different moves creates an extremely effective workout.  You can perform so many moves – a lunge, a bicep curl, a squat – with just a couple of weights in each hand.  Without putting your feet in front of one another, you’ll work muscles from head to toe.  Again, lifting weights is not something you should skip!  You may be sore for a week or two, but after a couple weeks of weight training, your body with thank you.

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These are just a few options from running.  There is also the elliptical, any group fitness classes – click for schedules, the Stairmaster (which I have a love-hate relationship with), the rowing machine and even swimming.

Another great way to exercise is to do something you love.  If you’re playing an intramural sport or racquetball in Fetzer or playing tennis at the South Campus Recreation Center – you’ll be running, but you won’t even realize it.

So overall, I definitely do give a lot of love to runners.  As a runner myself, I am always reading up on how to improve, different routes to take and the latest styles – but it’s okay if you’re not a runner!  Fitness is not about being able to run a mile; it’s about creating a healthy lifestyle.  Do what you enjoy!

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Upcoming Intramural Sports – Sign Up Now!

Exercise doesn’t just have to be in a gym.  Sure, lifting weights, attending a cycling class and logging a few miles on the treadmill are all great.  Not to get cheesy or anything, but the best workouts are those that you don’t even realize you are doing!

Remember middle school P.E., throwing dodgeballs at all your best friends?  Well, you were getting your exercise probably didn’t think twice about it.  Working out can be fun when you are playing a game.  Form a team and get involved with an intramural sport.

Now through next Tuesday, Feb. 26, you can sign up for Tennis and 4v4 Flag Football.  For Tennis, the divisions are: Men’s Singles and Doubles, Women’s Singles and Doubles, and Mixed Doubles.  For more information on the rules of tennis and how to register, click here4v4 Flag Football plays games on Tuesdays and Thursdays and is open to Co-Rec teams, Men’s teams and Women’s teams.  The Co-Rec teams require two males and two females.  The rules are pretty much like you remember from your elementary school days, but for more information, click here.

Hockey

Starting Monday, Feb. 25 through March 5, you can sign up for Primetime Basketball and Street Hockey.  Primetime Basketball has both a men’s and women’s league and requires five people to start and finish the game.  Click here for the rules and here for further information.  Street Hockey is no stranger to Tar Heel Tone Up.  Last year, we featured Eli McCrain, a player and referee for IM Street Hockey.  And once again, the rules are just like they were when you played in your street with your neighborhood friends.

Whether you want to play competitively or just for fun, sign up before the deadline!  You can register here in just a few short minutes.  Good luck and we hope you win that champion t-shirt!

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Two Special Events: GlowGa and Eating for Exercise

Two very exciting events are coming up this week and next!  On Wednesday, Feb. 20, it will be a Neon Night featuring GlowGa at the SRC.  This will take place from 5:30-9:30 p.m.  Everyone – yes, you, you and you – should be rocking some sort of neon.  Steal one of your mom’s 80s outfits, your boyfriend’s neon frat tank – whatever you have to do!

If you’re wearing neon during Neon Night, you’ll be entered into a raffle.  Prizes will be given away every 15 minutes.  Then at 8 p.m., Campus Rec will get started with GlowGa.  Never heard of it?  It’s quite simple – glow sticks + yoga = GlowGa.  Get it?  Guys and gals are free to join; yoga gurus and those that have never been to a class before are welcome.  No matter what your experience with yoga is, this is sure to be a fun class.

So leave the usual white v-neck shirt behind and come to the SRC wearing your loudest colored outfit.  Win prizes, wear glow sticks and do some yoga!

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A week from today, Monday, Feb. 25, from 5:30 p.m. until 7 p.m., the SRC will be hosting Eating for Exercise: The Recipe for Fitness.  Campus Rec has teamed up with Carolina Dining Services for this educational event.  If you’ve been wondering about what to eat before and after your workout (and if you love free food), this event is for you.

A nutritionist will provide those who come out with advice on what to eat pre- and post- sweat sessions.  Then, a 30 minute High Intensity Interval Training (H.I.I.T) class will be held followed by a Q&A session.  Food samples will be provided as well as healthy recipes and pre-made workout routines to take on-the-go so you can make yourself a meal plan or fitness routine if desired!  In addition to the nutritionist, a personal trainer will also attend and can answer any questions you may have.

So come out to either (or both!) programs!  Neon Night and GlowGa will be full of fun – oh, and prizes.  And Eating for Exercise: The Recipe for Fitness will provide you with all the information you need to have a personal trainer-approved fitness routine and nutritionist-approved recipes.  We want you to enjoy living a healthy lifestyle but also want to help you see results doing it!  See you then!

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