University Club Fitness

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1 University Club Fitness August 2010 Vol. 7 Keepin It Healthy in August Features: Page 2 Summer Exercise Page 3 Make it Light! Page 4 Recipes Page 5 Monthly Exercise Page 6 Weight Management Update Contact Us: Phone: (412) ucfitness@pitt.edu Website: August is going to be an exciting month at the University Club Fitness Center! The month starts out with the Fitness Center Happy Hour! Please come and join us on Wednesday, August 4, 2010 at 6 pm for Happy Hour in the College Room. The featured drink special of the night is light margaritas. Dr. John Jakicic, Monica and Gillian will be guest bartenders! We hope that you will be able to join us for drinks, healthy snacks and good conversation! We are excited to once again offer a healthy cooking demonstration on Monday, Aug. 23, 2010 at 5:30pm. Many thanks to Jill from the Sports Medicine and Nutrition department for volunteering her time and healthy tips! Healthy pizza is on the menu for this cooking demonstration. We will meet at the Fitness Center and go up as a group to the prep kitchen. Our summer group exercise class schedule runs through Friday, Aug. 20 th. The new fall schedule will start on Tuesday, Sept. 7 th. The schedule will be available as soon as personnel are finalized. For the week of Aug. 23, and possibly the first week of fall classes, Lori, Monica and Renee will run boot camp classes several times per day. Check at the front desk for more details.

2 Summer Exercise Slump Are you bored with your exercise routine? Here are some tips to change things up! Fitness Center Reminders Sign-up for This Month s Healthy Cooking Demo on August 23 rd at 5:30pm! Keep on top of your summer fitness schedule set up a fitness orientation or some personal training sessions today! Group classes will run through Aug. 20 th! Fall group schedule is coming soon! Fall group classes start on Sept 7 th. Get some fresh air! Go outside to exercise. Most people are indoors all day and get bored with daily repetition. Take your jogging, biking, or walking outside. If you already go outside, find new routes or parks. Get moving with a friend. Training with a friend is a great way to learn exercises or teach a friend something new. Walking next to a friend on a treadmill and talking is much more fun than watching the clock. Plus, when you have to meet a friend, you will be less likely to cancel. Update your music! Do you already use music to train? If so, good job! Playing motivating songs near the end of your cardio session can really keep you going. If you do not train with music, you should start. You may find it much easier to get through those first ten minutes on the treadmill listening to your favorite music. Music is motivating! Try a class! Check out the class schedule and try a new class. Your 45 minutes will fly by and you will leave the gym invigorated! Get back into sports! Did you play sports in high school or college and really enjoy it? Join an intramural team like volleyball, soccer, kickball or basketball, and get that feeling of being part of a team again! Try a charity walk, run or bike ride. Do good while getting fit! Sign up for a charitable event and get fit while supporting a good cause. Try yoga or Pilates. Your body will become strengthened and toned and your posture will improve. Feel your stresses leave and get a sense of clarity to your mind. Have you been doing the same exercise routine for the last couple of months? Schedule a meeting with a trainer to switch your exercise routine. You need to keep challenging your body, so you do not plateau. 2 UC Fitness June 2010

3 Make it Are you going to a baseball game this summer? Part of the fun going to the stadium for a game is the food. However, some of your choices are better than others. This month we are featuring the good and bad at the stadium, so if you go you know the better options. Light! Cotton Candy vs. Cracker Jacks Cotton candy in a bag (2 oz.) Stadium Cracker Jack box (3.5oz) Winner: Cotton Candy 210 calories 420 calories Baseball Game Edition Hamburger vs. Chicken sandwich 6 oz. hamburger with bun (no cheese or other toppings) 490 calories 4 oz. grilled chicken sandwich 280 calories Winner: Grilled chicken sandwich Chicken Tenders vs. Wrap sandwich 6 oz. wrap 345 calories (depending on the ingredients) 6 oz. of chicken tenders 446 calories (not including dipping sauce) Winner: Usually the wrap. However if it has a lot of sauces like mayo the calories will increase and the chicken tenders may be the better choice. Hotdog vs. Sausage and peppers A regular hotdog A foot long hotdog Sausage and pepper sandwich Winner: A regular hotdog 290 calories without toppings 580 calories without toppings 430 calories for 5 oz. of sausage and a bun Super Nachos with Cheese vs. Fries 12 oz. serving of super nachos with cheese (40 chips and 4 oz. cheese) more than 1500 calories!!! 6 oz. serving of fries has 500 calories. Winner: Fries Peanuts in a shell vs. Popcorn vs. Soft Pretzel 8 oz. bag of peanuts 840 calories; 12 oz. bag = 1,260 calories 12 oz bag of Popcorn 1500 calories Soft Pretzel: 5.5 oz. 400 calories; huge pretzel (7-8 oz.) has about 700 calories Winner: Small soft pretzel 3 UC Fitness June 2010

4 Recipes of the Month: Nutritional Information: Calories: 67.7 Fat: 1.3 grams Cholesterol: 1.7 mg Carbohydrates: 9.7 grams Sodium: mg Protein: 4.4 grams Broccoli Ranch Salad Prep time: 30 minutes Start-Finish 4 hours and 30 minutes Makes 8 servings serving size: 1 cup Zucchini Bites Recipe makes 6 servings Ingredients: 1 ½ pounds round red potatoes 1 package (12 oz.) frozen whole green beans 1 cup fresh broccoli and/or cauliflower florets ½ cup coarsely shredded carrots ½ cup bottled reduced fat/calorie ranch salad dressing ¼ teaspoon ground black pepper Directions: 1. Cut potatoes into ½ inch cubes. In a large saucepan, place potatoes; add enough water to cover. Bring to a boil and reduce heat. Cover and simmer for 5 to 7 minutes or just until tender. Drain well and cool. 2. Cook green beans according to package directions. Drain, and rinse with cold water. 3. In large bowl, combine potatoes, green beans, broccoli and/or cauliflower, and carrots. Add salad dressing and pepper; toss to coat. Cover and chill for 4 to 24 hours. Ingredients: Nutritional Information: Calories: 110 Fat: 3 grams Cholesterol: 0mg Sodium: 220mg Carbohydrates: 19 grams Fiber: 3 grams Protein: 3 grams 2 medium zucchini, cut into ¼ inch slices ½ cup seasoned bread crumbs 1/8 teaspoon black pepper 2 tablespoons grated parmesan cheese 2 egg whites Directions 1. Preheat oven to degrees (depending on your oven) 2. In one small bowl, stir together the bread crumbs, pepper, and Parmesan cheese. Place egg whites in a separate bowl. Dip zucchini slices into egg whites, then coat with breadcrumbs. Place on greased baking sheets. 3. Bake for 5 minutes in the oven then turn over and bake for another 5-10 minutes, until brown and crispy. 4 UC Fitness June 2010

5 Exercise of the Month Here s a fun way to challenge your lunges and tone your deltoids (shoulders)! Reverse Lunge Lateral Raise Start with alternating reps. Be sure to maintain form on both the lung and the lateral arm raise! 1. Stand holding free weights at your sides with feet together. 2. Step backwards into a lunge and at the same time, keeping the arms slightly bent, raise the weights out and up to shoulder level. 3. Return back to the start position (picture 1). Repeat step 2 on the other side. 4. Note: Side View of correct lunge form. Do not let knees pass beyond the toes UC Fitness June 2010

6 The Weight is Over Success! Update: The first of our Weight Is Over weight management groups graduated on July 6 th. All groups were very successful! A total of 30 people completed the program, together losing pounds (an average of 23.3 pounds per person)! The Monday group had 13 people complete the program, losing a total of 303 pounds, an average of 23.3 pounds. The Tuesday group had 12 people complete the program, losing a total of pounds, an average of 18.1 pounds. The correspondence group finished with 5 people, losing 86.2 pounds, an average of pounds. Congratulations to all (We still expect to see you exercising in the Fitness Center!)! The Wednesday group that started in May has been extended another 12 weeks. The members are doing very well, and learning a lot! The program is extremely popular, and we have had several requests for another group. We are excited to announce we are planning on starting another group in mid- September. Look for details in the weekly UC newsletter, the Fitness Center newsletter and at the Fitness Center! Have you made big changes in your life since joining the University Club Fitness Center? We want to hear from you! We would like to feature you in future newsletter articles. See staff for more details. 6 UC Fitness June 2010

7 Local active events in the Pittsburgh area for August: (All information can be found on search Pittsburgh) Sunday, August 8, 2010 American Cancer Society Bike a Thon Location: Southside Time: 7am Choose a bike route of 5, 25, 40 or 75 miles to ride Sunday, August 8, 2010 Baierl YMCA Triathlon Location: North Park swimming pool area Time: 7:30 am Friday, August 6-15, 2010 Bike Fest 2010 For more information go to Saturday, August 14, 2010 Brookline Breeze 5K run/walk FREE Activities In Pittsburgh: Free Yoga in Schenley Park Saturdays now through August am Bring a mat and water bottle to Schenley Park and enjoy free yoga in the park! Free Lunchtime Yoga in Schenley Park Mondays now through August 30 Noon Bring a mat and water bottle Free Cardio Boot Camp in Schenley Park Sundays now through August 22 11am Schenley Park lawn 7 UC Fitness June 2010