Guts, Butts & Thighs!

With the start of Spring Break, it is just a reminder that Summer is near!

Summer is all about the beach here in Southern California and with the beach comes those beach bodies. Yet, even after making those New Year's Resolutions, many of us are not even close to reaching our goal. But now we have a solution for you!

The Guts, Butts & Thighs class is in full swing at the REC Center at Cal State Fullerton and it is FREE for all students. That's right, there is no cost for it, it is all paid through student fees, so why not make use of it!! Here's a little of what you can expect from this course...

This is the class to take. Whether you want to get in shape or just looking to reduce stress before finals creep up. Being a "Drop-In Class" there is no need to make a commitment, just swing on by and get ready to work out. Luckily this class is offered at a variety of times throughout the week that anyone with a busy schedule can find the time.  

The class has everything perfectly packaged in one place just for you. Toning, lifting, slimming and firming ever part of your body to make you look as confident as you feel. The class wastes no time and immediately as the music begins playing the workout begins. Every moment testing your endurance and strength but nothing has anything felt better. After a variety of different moves keeping your body guessing the whole way through, you realize how fast time has passed and class is almost over. To cool the body down the class is ended with a small session of relaxing yoga. This is definitely the class to get you back on track for summer and did I mention it is FREE?

The greatest part of this class are the instructors. They switch up every single class so every time you go it is completely different than the last time. They are very attentive to everyone's different body types and walk around to personally give you advice on how to work out. It is like having a personal trainer. They are not demanding like other trainers might be, but rather they structure such a great environment that motivation will naturally come out of you. The instructors will definitely keep you coming.    

Here is a complete list of other Drop-In classes available.

-CSUFitness

CrossFit vs. P90X vs. Insanity

Hi all! Today we'll be talking about some of the hottest workout trends and which one is right for you. Have you ever heard of CrossFit, P90X, or Insanity? Don't lie -- most likely you've heard of at least one of them. But what differentiates each program? Do you have to follow a specific diet for each? What are the risks involved with each? Well... We're about to find out!

CrossFit

The technical: CrossFit, Inc. is a fitness company founded by Greg Glassman in 2000. CrossFit's exercise program is practiced by members of approximately 7,000 affiliated gyms, most of which are located in the United States, and by individuals who complete daily workouts posted on the company's website.

What is it?: The workouts associated with CrossFit include movements in various rhythms and repetitions that are performed at a level of high intensity. CrossFit targets various skills, including: endurance, stamina, strength, flexibility and power.

Common exercises: back squats, deadlifts and presses, pushups, pullups, situps, cycling, running, swimming, and rowing.

Time commitment: an interval workout lasts 4-20 minutes depending on the number of exercises; "AMRAP" workouts last 7-20 minutes; workouts last generally under 35 minutes.

Cost: $100-300 for a CrossFit gym membership

Dietary Requirements: Caveman or Paleolithic Model for nutrition is recommended; carbohydrates should account for about 40% of your total caloric load; fat should be predominantly monounsaturated and account for about 30% of your total caloric load; protein should make up the remaining 30%.

Risks: generally more injuries because of the fast pace and high intensity training; common: rhabdomyolysis, a kidney condition most commonly induced by excessive exercise

Who does CrossFit?: Jessica Biel, Max Greenfield, Kelly Clarkson, Brad Pitt, Vanessa Hudgens, Cameron Diaz, Jessica Alba

Other things to note: CrossFit-ers use a lot of acronyms! Hint: WOD = Workout of the Day, AMRAP = As Many Reps As Possible

P90X

The technical: Created by trainer Tony Horton, the program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar.

What is it?: Home exercise regimen known for its high-intensity workout designed to help you lose weight, tone, and gain muscle in 90 days

Common exercises: pilates + yoga + intense weight training

Time commitment: 1-1 1/2 hours per day, 6 days per week

Cost: $155 for basic DVD set (extra equipment is required, though: pull-up bar, dumbbells, resistance bands, and exercise mat)

Dietary Requirements: Frequent meals comprised of lean proteins, low-fat dairy, fresh fruits and vegetables, nuts, whole grains, and low-calorie condiments; three phases of diet lasting four weeks each

Risks: Not recommended for people who are "out of shape," risks arise when limiting diet too much (remember to rest and recover after each workout!), overtraining that can lead to kidney and heart problems, high resting blood pressure, increased resting heart rate, depression, anxiety, and disturbed sleep patterns

Who does P90X?: Pink, Sheryl Crow, Ray Lewis (Baltimore Ravens), Ashton Kutcher, Demi Moore

Other things to note: P90X and Insanity are both put out by Beach Body, a health & fitness company (check out their other programs here!)

Insanity

The technical: Designed by Shaun T, this 60-day home workout includes 10 DVDs packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. No equipment or weights are needed, and you don't have to be in extreme shape to do it.

What is it?: Described as “the hardest workout programme ever put on DVD," the workout program uses MAX Interval Training. This involves performing long bursts of maximum-intensity exercises with short periods of rest. The system includes workouts that alternate between aerobic and anaerobic intervals.

Common exercises: plyometrics, cardio, strength training (with body weight)

Time commitment: 20-60 minutes, 6 days per week

Cost: $120-200

Dietary Requirements: 5 small, healthy meals per day; increased calorie intake in the second month of the program (workouts become more intense)

Risks: torn ligaments and rhabdomyolysis, which may cause kidney failure.

Who does Insanity?: Taylor Lautner, Usher

For more information on these workouts, click here! If you have any questions or comments, feel free to leave them below!

CSUFitness Team

Go Green!

 Struggling to consume all 8 recommended servings of fruits and vegetables everyday? Try starting your day with a green drink!

 As you know, 8 servings of fruit and vegetables daily is essential to healthy living, and trust me, I know how hard it can be to achieve this every day, but I may have a solution. This drink below, what I like to call "green drink", is filled with fruits and vegetables which give you the proper nutrients needed throughout the day.

Dr. Oz's Green Drink

  Now before you shy away from the look of it, you may consider giving it a try to see how flavorful and energizing it is. The beauty of this drink is that you can use whatever ingredients you would like  if you don't want to follow a recipe. All you need is a blender/juicer and some of your favorite fruits and veggies!

Here are some suggested recipes:

• Dr. Oz's Green Drink (picture above)

• Apples - 2 medium 
• Celery - 3 stalk, large
• Cucumber - 1 cucumber
• Ginger Root - 1/2 thumb 
• Lemon (with rind) - 1/2 fruit 
• Lime (with rind) - 1 fruit 
• Parsley - 1 bunch 
• Spinach - 2 cup 

• Sproutmans Green Sprout Smoothie

• 1 cup Alfalfa Sprouts
• 1 cup Sunflower Sprouts (chopped)
• 1 cup Broccoli Sprouts
• 1/4-1/2 cup Tahini
• 1/8-1/4 cup Olive Oil
• 1/2 clove Garlic
• 1/8-1/4 cup Tamari
• 1 Lemon, juiced or squeezed
• 1+cup Water

• Crazy Cranberry

• 1 cup of frozen cranberries
• 1 orange (peeled)
• 1 pear
• 1 lemon (juice)
• 2 leaves of collard greens
• 1 bunch of mixed baby greens
• 3-4 mint leaves
• 1 banana
• 1 cup of coconut water
• 1 cup of ice

Visit http://healthygreendrink.com/recipes/ for more recipes!!

Don't forget, you can add whatever you would like to any of these recipes so that it pertains to your preferences.

 There are many benefits to drinking the drinks above. They can assist in weight loss, lower cholesterol, help your digestion, and just simply cleanse your body. You can find a more detailed explanation of the benefits at http://juicerecipes.com/recipes/dr-ozs-green-drink-47. 

I have been drinking a variety of different kinds of green drink for the past year, and can honestly say that they do make a difference. Not only do they taste good, they also keep me full and feeling better in general. I highly recommend trying to add this aspect into your diet because it is so nutritious. Pairing good nutrition with exercise will help you see results in no time, so get to drinking!

Comment below if you have any questions!

CSUFitness

~Making Fitness Fun~

College—where we experience freedom and take on new responsibilities, where we learn how to fully enjoy life. However, college is also where we discover the difficulties of time management, retaining relationships, and, unfortunately, maintaining our health.

It is essential for students to maintain our health, not just for medical reasons, but because it is a crucial component to our livelihood. Having an unbalanced lifestyle—eating an unbalanced diet or not moving regularly—will decrease your body’s and cerebral performance. Eating foods high in sugar and low in essential nutrients, such as junk food, will cause your body to suddenly drop in blood sugar levels, causing you to feel lethargic. Lethargic feelings will, consequently, lead you to becoming inactive, which will lead to an unhealthy, unbalanced lifestyle. (Find out more at http://www.fitday.com/fitness-articles/nutrition/healthy-eating/fast-food-nutrition-junk-foods-effect-on-your-body.html#b)

Not only will foods loaded with nutrients increase energy levels and bodily performance, but they will also maintain brain functions as you age. These foods, often referred to as “super” foods, such as blueberries and nuts, should be included into your daily diet. (Find out more at http://www.webmd.com/diet/features/eat-smart-healthier-brain) Along with these “super” foods, a balanced diet of foods rich in nutrients, consisting of mostly carbohydrates and proteins, provides you with a sufficient amount of energy to last you through the day.

~Freshman 15~

The countless stories of the undesirable weight gain that became all too real for many of us students in our first year of college. We commit ourselves to finding ways in eliminating our unwanted pounds, ranging from extreme diets to strict lifestyle regiments. But…none of these really work, maybe for a few days or weeks; depending on how committed we are to the dramatic lifestyle change. Yet, if the world is continuously revolutionizing, if people are continuously evolving, if trends are continuously changing from one fad to another, then why force ourselves to stick with just ONE health regiment?

~Spice It Up~

            Our bodies aren’t meant for routine dieting and exercising suggested by other sources on the Internet—all of our bodies are different, and all of our interests are different. In order to lose weight and adopt a healthier lifestyle, you need to first consider what you do enjoy. What types of foods do you find delectable? What activities do you enjoy engaging in (identify more than one!)?

            Once you know your personal preferences, build your health regiment around them. If you like dancing, go dance! There are numerous places where you can dance: Zumba classes, clubs, in your room, anywhere you feel the need to dance! If you don’t enjoy doing a lot of strenuous exercises, walk to places, the grocery store, down the beach, hiking trails, to your friend’s house. If you enjoy the crunchiness of chips, substitute it with the crunchiness of a variety of nuts. With the addition of dried fruits, the trail mix of nuts and dried fruits becomes a healthy, sweet and salty substitution to chips. Instead of French fries, cook potatoes in different ways: baked, sautéed, or mashed (add spices to add flavor).

There are endless healthier and delicious substitutions to the foods that are harming our body, and exercising wouldn’t be so bad if we were active in the activities we enjoyed.

~No Excuses~

Money Should Not Be An Excuse!

You don’t need to invest money in order to workout. For college students, most schools provide a Student Recreational Center for its students where students can exercise for free—take advantage of this! The Student Rec. Center provides a variety of opportunities for students to be active, such as a weights room, cardio room, Zumba classes, and other specialized classes—and all of this is for free! So, there shouldn’t be any financial excuses for not working out.

                                                                                                 (California State University Fullerton Student Recreational Center)

            Those of you who do not have this opportunity or prefer being outdoors, the world is your gym. Utilize the jungle gyms at the local park, run to the beach, swim in the ocean or a pool, or even bike around the city. There are endless opportunities in the world for exercise—you just have to get up, go out, and be active in the things you love.

CSUFitness Team