New Ways to Exercise

For my Fitness and Wellness class, we recently had an outside class assignment to go to two local gyms and take fitness classes. It was a really awesome experience because the classes were free and I found two new types of exercise I really enjoy! I'm going to tell you a little bit about each class I took and give a few tips for those of you who are interested in trying a class, but haven't before.

Step Aerobics

This class was an hour long and it was straight cardio with a short ab workout at the end. Normally, this type of class plays really upbeat techno or hip hop music to get your body in the mood to move. It involves using a small platform that you use to step up onto in various routines. The key for first timers is to find a gym with a good instructor. It was my first time and she made sure I kept up through the routines.

My tip: It was a great way to start off the day. Bring a few friends along and it will be a blast.

Spinning

If you prefer a more laid back, simple workout, spin is not for you. This class was about an hour long, and like the step class the instructor plays upbeat, loud music to motivate you through the workout. The class started out with just a simple warm-up, pedaling slow and then progressed through various circuits where you sprint, stand up and pedal and squat while pedaling. It was extremely challenging, but very rewarding and enjoyable.

My tip: Go with a friend so that you can both challenge each other throughout the workout. Also, buy a seat cushion if you don't want a sore bum the next day!

If it wouldn't have been an assignment for class, I probably never would have taken the extra time to try these classes, especially by myself. Getting out of your comfort zone is hard, but afterwards you may find new friends or things you love. I know I'll be back at those gyms to take more classes this summer to make sure I'm ready for beach season!

The gyms I tried were:

Anastasia Athletic Club and Alpha Fitness

Desserts You Can Feel Good About

We all have those days where no matter how hard we try, all we want to eat is chocoloate, and as a college student, the last thing I want to spend money on is food, yet I find food is usually where the majority of my money is going towards. Maybe chocolate isn't your guilty pleasure, but here are a couple recipes for your sweet tooth that wont put a hole in your wallet.

Strawberry and Cream Cheese Sandwich (1 serving)

1 TBSP. reduced fat cream cheese

1/4 tsp. honey

1/8 tsp. grated orange zest

2 slices whole wheat sandwich bread

2 strawberries, sliced

Prep time: 5 minutes

Combine cream cheese, honey, and orange zest in a bowl. Use a knife to spread the mixture onto the bread. Place sliced strawberries on top of the mixture.

Nutrition Facts (per serving):

128 calories

4 grams fat

8 mg cholesterol

18 grams carbohydrates

2 grams added sugars

4 grams protein

3 grams fiber

191 mg. sodium

"Cocoa Nut" Bananas (4 servings)

4 tsp. cocoa powder

4 tsp. toasted unsweetened coconut

2 small bananas, sliced

Prep time: 10 minutes

Place cocoa powder and coconut on separate plates. Roll each banana slice in the cocoa, shake off excess, and dip into the coconut.

Nutrition Facts (per serving):

80 calories

1 gram fat

19 mg. carbohyrdates

1 gram added sugar

1 gram protein

2 grams fiber

5 mg sodium

For more great snack and meal recipes visit http://www.eatingwell.com/

Time For Some Shuteye

Being busy college students, we face many challenges when it comes to getting enough sleep. As many of my friends have said, "I'll sleep when I'm dead." But burning the candle on both ends can lead to some serious health problems. Why It's Important -sleep deprivation robs your body the time it needs to restore itself -lack of sleep is also connected to gaining weight -sleep deprivation is tied to a higher risk for diabetes, high blood pressure, heart attacks and depression Have you ever had a night that you've just laid in bed and stared at the ceiling; your body just refused to go to sleep? This is your bodies way of telling you one of several things: - your stressed

-you've had an excess of alcohol, caffeine, or even vitamins -your diet needs a change, try smaller amounts of sugar and dairy Tips for the night owl

Get some Vitamin D. As natural sunlight enters the eye it regulated and resets our biological clocks, while triggering our brain to release chemicals that are vital our moods and sleep.

Exercise. Studies show that getting some aerobic or anaerobic exercise 4 to 6 hours before you plan to go to sleep will promote the body into deeper sleep cycles.

GOODBYE caffeine and sugar. Caffeine blocks the neurotransmitters needed to make your body sleepy and Foods and drinks containing an excess of sugar can overstress our organs involved in hormone regulation and consequently disrupt our sleep cycles.

Don't rely on sleeping pills. Taking sleeping pills will only mask the underlying problems.

For the Energy Drink Junkie

For those college students who rely on energy drinks to get them through long all nighters, a recent study urges those to beware.

A recent paper published in the journal Pediatrics on Monday drew information from case studies and scientific studies, and outlines steps other countries have taken against energy drinks. For instance, Denmark and Turkey have banned them and Norway wont sell energy drinks to children under 15.

The paper has linked side effects such as heart palpitations, high blood pressure, and even cardiac arrest to children and youth, especially those who take medication or have chronic illnesses.

According to an article in the NY Times, the study says those who drink energy drinks and have heart problems or mood and behavioral disorders are more at risk, as well as those with diabetes because of the massive amounts of sugar in the drinks.

However, many students and young people don't know of the risks or just brush them off. Some blame the confusion on the fact that energy drinks are often sold alongside other beverages like Gatorade and water. Drinks like Gatorade contain mostly water and salt, while energy drinks are high in sugar and caffeine.

So next time you want a burst of energy or need to get through a long night of studying, try going for a quick jog to get your body awake or grab a quick snack with a little sugar in it. It'll provide the same effect, but even better because there's no crash!

Log off Facebook and Grab Your Yoga Mat

With new technologies developing and social media at its peak more and more people would rather Facebook and play Xbox then get some good old-fashioned exercise.

According to the Center for Disease Control and Prevention, 34 percent of adults 20 and older are overweight. With families in such a fast-paced lifestyle it's easier for families to stop in the McDonald's drive-thru then take the time to cook a meal.

However, the real problem is that young adults aren't getting any exercise. In fact, an article on http://www.kidshealth.org/ claims that one out of every three kids is now considered obese. A relaxing yet great workout that most people forget about is yoga. Some people just don't like the gym or maybe their joints can't handle a jog outside, and even for those who workout regularly and want something new to mix up their workout routine, yoga may be a solution.

Yoga began over 3,000 years ago in India. The word yoga literally means to unite. Practicing yoga is done to unite the mind, body and spirit. Some of the benefits of yoga are improving flexibility, strength and balance.

There are several types of yoga. Bikram yoga, or hot yoga, is performed in rooms that are heated to 100 degrees Fahrenheit or more. Ashtanga yoga is a fast-paced yoga that builds strength and flexibility.

If you're interested in learning yoga but aren't quite comfortable in attending a class yet or if you have a Wii Fit, you can practice different poses from the comfort of your home. Or if you're looking for a yoga studio to sign up for classes, there are several studios in the St. Augustine area.

Namaste!