Take the "Work" Out of Your Workout: Alternative Exercises to Make Working Out Fun Again

Nicole Brown, Marketing Intern Coordinator

Crunches, push-ups, running, repeat. Not only does a workout routine get old quickly, it also loses effectiveness overtime. While repeating the same workout will help you maintain your health, you need to continuously challenge yourself and change up your workout in order to constantly improve your body. Plus, it’s easier to make yourself keep up with a workout if it doesn’t get boring! I need a workout that’s fun while also getting me into great shape! I started investigating alternative fitness methods this past summer and have since become much stronger and healthier, and now actually look forward to my workouts.

Work Out at the Studio

With Groupon, Living Social and other group buying sites, plus the many studios that offer a free or discounted first class, it’s easy to explore your exercise options. Start with some of the alternative fitness options I’ve explored in Lexington:

*Note that, though some of these workouts may be more commonly utilized by women, men are welcome at all of the studios mentioned in this post.

Aerial Silks

The easiest way to imagine aerial silks is to think of Cirque du Soleil or the circus. Those giant ribbons that hang from the ceiling that people climb, hang from, wrap themselves in and more? Those are aerial silks. Learn to fly on the silks at Bella Forza Fitness. Silks is not only fun, but gives you the opportunity to progress quickly and build your strength. Just 15 minutes from campus, Bella Forza currently practices inside Premiere Athletics in Hamburg. Check the schedule and then register for an Intro to Silks course to learn the basics and see what you think. You’ll be upside-down (though very securely and only inches from a mat) on the first day of class! A drop-in class is $20, but the unlimited student membership, which includes fitness and flexibility classes in addition to open silks and silks instruction, is only $59 per month with a valid student ID.

Jessica Johnson, owner of Bella Forza Fitness, demonstrates some aerial silks moves:

Samantha Stein, Marketing Intern, and I show off some of the moves we've learned in just a few classes:

Fitness Pole Dancing

If pole dancing automatically makes you think of strippers, then think again. Watch this video of a pole art competition and you’ll see the strength and beauty in the sport. Pole dancing, with the proper technique, is an excellent workout! It takes a lot of strength and control, but the small classes at Defiance Studios will help you find yours! Located near the intersection of New Circle and Richmond Road, the studio is about 10 minutes from campus. Beginner classes start at the Curious and Adventurous levels, and your feet won’t leave the ground until you’re ready! Take a drop-in class for $24, or get a membership to save money. In addition to pole instruction classes, Defiance also offers conditioning, flexibility, cardio and dance-based classes, plus various hula hoop fitness classes, aerial silk and lyra private lessons and Burlesque classes.

Natasha Nova, pole instructor at Defiance Studios, demonstrates some advanced pole fitness moves: 

Watch her freestyle a routine here: http://ow.ly/rAToM

Madalena Pierangelino, Marketing Intern, and I practice some of the pole moves we've learned:

Barre

Barre is isometric-movement and stretching based combination that utilizes the ballet barre for balance and support. It’s designed to tone your arms, legs, butt and abs while increasing focus and clearing the mind. After taking BarreAmped classes, I have to say that Barre feels more like a workout than most of the options on this list, but you adjust to it quickly. I still find it much better than going to the gym and I feel very accomplished afterwards. The instructor guides you through everything and helps you stay motivated, while also making sure that your form is correct! There are two studios very close to campus in the Chevy Chase area: one that offers BarreAmped and one that offers Pure Barre, two variations of a very similar workout. Both studios offer a free first class, so it’s no-risk to give both a shot!

BarreAmped at Elle Fitness offers drop-in classes for $18 or various discount class packages including an unlimited month. In addition to two levels of BarreAmped classes, Elle Fitness offers Extreme Cardio and Sculpt and Tone Abs classes. Find the class schedule and register here.

Pure Barre Lexington has a drop-in rate of $20 per class after the first free class, but the studio also offers various discount packages. In addition to Pure Barre classes, they also offer Pure Barre Lite. Find the class schedule and register here, or learn more about the technique here.

Kickboxing

The Lexington location of Title Boxing Club offers boxing, kickboxing and “power hour” cardio combination classes that are sure to get your heart pumping and adrenaline rushing with a workout that can burn up to 1,000 calories in an hour! Located near Kroger on Nicholasville Road, Title Boxing is about 10 minutes from campus. Stop by the club to buy a membership, which includes unlimited classes as well as access to the club’s gym equipment during normal business hours. Try it before you buy it: fill out this form online and your first class is free, just bring an ID so you can borrow gloves and $5 for hand wraps. Decide you love it? They’ll talk pricing and membership options with you after your first class.

Surfing

“Surf” on dry land with SurfSet Fitness. Special balance surfboards simulate actual surfing while engaging the core and stabilizer muscles. You paddle out to catch a wave, pop up and ride the wave and even incorporate yoga moves into the workout. Located on East Main Street downtown, SurfSet Fitness is a few minute drive or roughly twenty-minute walk from campus. One SurfSet session at the student rate is $18, and SurfSet Fitness also offers multi-class packages at a discount. Choose your package and schedule here.

Alternative Dance

The usual ballet and jazz classes work for some people, but for a new workout, try Mecca Live Studio and Gallery, which offers tons of different classes, including belly dance, hula dance, flamenco and breakdance. The studio is only about 5 minutes from campus, on Manchester Street. Most drop-in classes are only $10! Find a class that you love and you just might forget that you’re working out.

All-in-One Boutiques

For those that don’t want to commit to the same class week after week, even if it is fun, FIT Lexington might be your perfect fit. The studio offers ten different types of classes, including cycling, HIIT (High Intensity Interval Training), PiYo (a Pilates and yoga combo) and Barre, plus personal training. Located on Romany Road, FIT Lexington is about 5 minutes from campus. Your first class is free and after that the student drop-in rate is $12 per class, or you can buy unlimited and multi-class packages. Right now, FIT Lexington is running a special: two weeks of free classes with this flyer. See the schedule and register here.

Work Out At Home

Even if the workouts are fun, sometimes it’s hard to make it to a studio for classes. When your schedule’s too hectic or your budget is too limited to dedicate yourself to learning a new sport, try the following exercises that you can do at home in relatively little time!

Do Handstands

This one move can improve your balance and tone your entire body, especially your arms and abs. Plus, it has the benefit of rushing blood to your brain, making you more alert and focused! At first, try handstands against a wall and for only a few seconds at a time, then slowly build up to freestanding handstands that you hold for 1-2 minutes.

Stretch

Stretching is a great way to get active while watching your favorite TV show, or at least during the commercials! Even light stretching can help improve circulation, alleviate stress and increase range of motion and flexibility. Set a goal for yourself, like a flat split, and stretch five days a week to progress towards that goal. Just be sure to warm up first, like with some jumping jacks.

Hula Hoop

Besides being a favorite at sock hops, hula hooping is great exercise. It combines cardio and toning thanks to all of the core effort it takes to spin the hoop! Start by mastering the basics, then move on to more advanced tricks. Hoopnotica is an excellent source for hoops and equipment and instructional videos!

Jump Rope

Jumping rope gets your heart pumping and tones your entire body, while improving your bone strength and coordination. Teach yourself some new tricks and bring back this childhood favorite! Start with this basics video and move on from there.

For me, the path to having fun while working out all started with a Living Social deal for Defiance Studios. I still take pole fitness classes there, but have since also started taking BarreAmped classes at Elle Fitness and aerial silks classes at Bella Forza Fitness. I plan on trying kickboxing and SurfSet soon, and am open to exploring new fitness options as they arise!

Start your journey to finding a workout that you enjoy today with these suggestions.

Building Blueprint Series: Erikson Hall and Funkhouser Building

Nicole Brown, Marketing Intern Coordinator

Welcome to the Building Blueprint series!

Just joining us? Check out The Annex Building Blueprint and The Barker and Frazee Halls Building Blueprint.

This time, we’re focusing on two buildings near Memorial Hall: Erikson Hall and Funkhouser Building. After reading, be sure to watch the video tour, with Madalena as your guide.

Erikson Hall

If you’re standing in the amphitheater behind Memorial and facing Memorial, Erikson is directly to your left. Built as the Home Economics Building in 1939, Erikson Hall was named for Statie Estelle Erikson, the director of the School of Home Economics at the time.

Erikson now houses the School of Human Environmental Sciences (HES), which is part of the College of Agriculture, Food and Environment. In addition to classrooms, offices and HES Advising, Erikson includes food labs, a fully stocked professional kitchen and two eateries: Fusion and The Lemon Tree. Fusion offers a variety of foods from around the world, including curries, pastas and quesadillas. In addition to a constant menu, Fusion offers daily specials. It is part of the Dining Plan and accepts meal swipes, but is only open Monday through Friday, 7:30 a.m. to 2:30 p.m. The Lemon Tree is a reservations-required restaurant that serves lunch Tuesdays and Thursdays at noon sharp. A set-menu lunch, including a drink, is $11. It’s part of the academic program for Dietetics and Hospitality Management students. By staffing the restaurant, they get hands on experience in large quantity food preparation or customer service. Reservations can be hard to come by for students, but contact tracy.cayson@uky.edu for more information.

Hidden necessities: Both Fusion and The Lemon Tree are upstairs. Go in the main doors that face Memorial Hall, bear to the right down the hallway and then take the stairs on your left to the second floor. There’s also a nice seating area directly past the stairwell on the first floor.

W.D. Funkhouser Building

Funkhouser was originally home to biological sciences, but now houses many offices, student services and classrooms. It’s the building adjacent to Memorial Hall and directly next to Erikson Hall with the tall, steep steps in front.

Some of the offices you’ll be most likely to use include the Registrar, Financial Aid, Academic Scholarships, Student Account Services and Housing. Undergraduate Admissions takes up most of the basement, and Family Sciences Advising is on the third floor.

If you need something and you aren’t sure where to go, check the Registrar’s website. The Registrar’s office keeps the Academic Calendar for the University, manages the Course Catalogs for the entire school, handles registration and deals with transfer credit, among many other responsibilities. You’ll find the most up-to-date tuition and fees on the Registrar’s website. Need an official transcript? That’s the Registrar too. The process can be completed online or in person. Transcripts cost $10 each, plus a processing fee if you order them online.

Most of the other offices within Funkhouser are more self-explanatory. The Financial Aid office can help with any loan, FAFSA, or non-scholarship money questions. Find your Financial Aid Counselor if you want to make an appointment. The Office of Academic Scholarships has multiple divisions, including a separate office for External Scholarships and for KEES. Student Account Services is responsible for taking all of the information about financial aid and scholarships and generating a bill for each student. If something’s not right on you myUK Financials tab, check with them first!

The best advice for navigating Funkhouser is to pay attention to the signs, like the giant blue sign with arrows near the main entrance, and to know which office you’re looking for. Then you can ask somebody in another office how to find the one that you’re looking for.

Hidden necessities: Funkhouser’s front stairs are very steep, but they can be avoided: both ends of Funkhouser also have entrances with fewer stairs. The accessible entrance is on the right end of the building, closest to Erikson Hall. Part of the building is 6 floors high, but most of it stops at the fourth floor. You can find elevators at the main entrance or on either side of the building, but if you need to get all the way to the sixth floor, be sure to use the elevators in the center! Also, be sure to pay extra attention to room numbers. There tend to be a lot of multi-part numbers, like 306A and 306B, and they don’t always seem to be in logical order.

Explore Funkhouser and Erikson for yourself, and be sure to let us know if we left something out! In the next blueprint, we’ll highlight Taylor Education Building, Dickey Hall and Reynolds Building.

The Skinny on Skinny Foods: A Look at Today's Trendiest Health Foods

Madalena Pierangelino, Marketing Intern

We’ve all seen it – ads and articles naming the latest and greatest diet supplements to lose weight and be fit. “A scoop of this and you will lose 10 pounds!” is all too prevalent in the marketing world of weight loss. Chia seeds are one product on the rise, along with other ambiguous plants and powders. But, should you actually be using these marketed substances just because Dr. Oz endorses them? Supplements can be extremely beneficial and perhaps even necessary. However, you should know the correct uses and doses of each before you pour countless scoops into your morning protein shake.

Here is a little break down of the most popular and revolutionary products on the market today: Chia seeds, flax seeds, hemp seeds, wheat germ, wheat grass, and whey protein. See where they come from, their nutritional benefits and the right portions to consider including in your diet. 

Chia seed

Although chia may be more famous for its role as the Ch-Ch-Ch-Chia! Pet that we all owned in the fourth grade, it has actually been around for much longer. The Aztecs were the first to grow chia to use as a medicinal herb (R. Bourne, Ph.D.) Now, it is one of the trendiest additions to smoothies, meals, and well, everything. The white, black, or dark brown seeds are wholegrain, gluten-free and tasteless– eat them raw, sprinkle them on salads and ice cream, or blend in a smoothie. The soluble fiber creates a sort of jelly-like substance when mixed with water, milk or other liquids that serves as a replacement for butter in recipes or makes pudding. The idea is that the thick gel will expand and make you feel full, causing you to eat less and slowing digestion. The seeds also contain extreme amounts Omega-3 fatty acids, which protect against inflammation, arthritis, and heart disease. Protein, calcium and phosphorous are other notable vitamins and nutrients found in this superfood, as well.

Since one-ounce packs a powerful 11 grams of fiber, 5 grams of Omega-3s, 4.4 grams of protein and 137 calories, the recommended dosage is 3 tablespoons per day. You don’t want to eat much more than that, because they are high in calories and too much may lead to stomach pain. To purchase chia seeds, visit stores like Whole Foods ($8.99), go online at Amazon.com ($6.25) or check the supplements section at various vitamin shops.

Flax seed

Flax seeds are very similar to chia seeds in that they have a high Omega-3 and fiber content, but flax must be blended in order to digest. They have a toasty flavor and have been said to help lower cholesterol. They also provide a good source of lignans, which act as antioxidants. Pastry-lovers incorporate the seeds into baked goods, using them as a partial substitute for flour in recipes for waffles, muffins or breads. Flax flavor can also be masked in dark sauces, yogurt, or smoothies. The suggested dose is 1-2 tablespoons daily.

While flax seeds may lack the variability that chia seeds have, they make up for in cheapness and accessibility. When choosing between the two, it comes down to personal preference. Try each one to see which flavor and texture your taste buds prefer. You can grind flax seeds yourself or buy them already ground at most supermarket chains like Whole Foods ($2.75) or online at Amazon ($3).

Hemp seed

The hemp seed’s history began in China 6,000 years ago, when the Chinese discovered the nutritional benefits of the infamous Cannabis plant (Napoli, Jessica, Hemp.com). The seed then traveled to Europe and was made into hemp butter. Although hemp seeds have zero drug-like properties, Cannabis is still illegal to grow in the U.S., so the supply generally comes from Canada.

Hemp is ideal for vegetarians and vegans, because it consists of all of the essential amino acids, making it an invaluable protein source. The protein found in hemp is actually double that of flax seed. And it contains three times the amount of Vitamin E that flax has. It is very easily digestible and not genetically modified. The essential fatty acids hemp holds are mainly Omega-6s, which are great for the hair, skin, nails, metabolism, bone health and the reproductive system.

You can purchase hemp in a variety of forms – hemp oil, hemp powder, or hemp protein – but it is most commonly ground into a powder to put in smoothies and shakes as an extra boost. Two tablespoons a day is plenty, which will give you 6 grams of fat, 2 grams of fiber, and 5 grams of solid protein. The only drawback of the hemp seed is that it is almost exclusively available on the Internet ($16).

Wheat germ

Don’t let the word “germ” deter you from eating this nutrient-filled food. Wheat germ is actually the nutrient-filled embryo of a wheat kernel meant to nourish a new wheat plant. However, it is removed from wheat in the refining process in order to increase bread and flour shelf life, so we are forced to add wheat germ to our diets in other ways.

Sprinkle wheat germ into your breakfast (like yogurt) or any meal to add a little crunch. Just two tablespoons is 60 calories, consisting of 9 grams of carbs, 4 grams of protein, 2 grams of fiber, and 2 grams of sugar. Plus, you get the added benefits of vitamin B and E, phytosterols to lower cholesterol, Omega-3 fatty acids and various minerals like zinc, magnesium, and calcium. If you are lacking variety in your diet, wheat germ is a wise addition. It is available at almost all supermarkets and of course online ($7).

Wheat grass

Wheat grass is in fact pure grass, and it tastes like grass, too. However, I have tried it myself and it is not half bad. It is most commonly cut and juiced on the spot then taken as a wheat grass “shot”, but also comes in powder form. Although not all benefits are scientifically proven, it is extensively believed to improve health in many ways that flax and chia seeds cannot. One unique property is chlorophyll, which is a natural healer that rebuilds red blood cells, purifies the liver and neutralizes toxins in the body. Because of the large amount of enzymes, it is also said to stimulate your metabolism and clear your digestive system.

Wheat grass outshines other green vegetables like spinach and broccoli in nutrients. One scoop contains a mere 15 calories, 1 gram of protein, 0 sugars, and over 90 vital nutrients and minerals. If you can get past the grassy taste, wheat grass could be a very beneficial addition to your diet. Buy wheat grass shots at juice bars like Jamba Juice ($2.99), or buy wheatgrass powder online from Vitamin Shoppe ($20.99) or Amazon ($18).

Whey protein

Originally, whey was a waste discarded by cheese manufacturers. Now, it is a ubiquitous protein product used by body builders and young adults alike. So does that mean you should use it, too? Whey protein can have significant health benefits, but could also lead to some annoying complications.

Whey protein is known as a complete protein, meaning it has all 9 essential amino acids. When taken with food, it slows digestion and promotes protein synthesis to build muscle. When taken alone, especially directly before or after workouts, it can significantly increase muscle size. No worries, you will not turn into a bodybuilder unless you take high amounts and work out!

The risks associated with whey protein are indigestion, bloating, gas, cramps and fatigue. The amount of whey you should eat strongly depends on your lifestyle and diet. For an on-the-go diet, whey protein can be a fast protein source; for vegetarians, a protein replacement; for workout enthusiasts, large amounts can increase muscle mass. One scoop of flavored whey protein powder usually contains about 100 calories. Make sure to correctly allocate the protein to fit into your recommended daily calorie intake so you don’t overdo it. Retail stores like Target ($19.99) or Wal-Mart ($15.98) sell tubs of whey protein and it is also available online at the store websites or Amazon ($15).

Making a Decision

So, what’s the final verdict? It seems that even though these health products may be overly commercialized, each seed, plant and protein listed above really does provide vital health benefits. It can be very difficult to incorporate all the necessary vitamins and nutrients into a college diet, so after analyzing all of the pros and cons, judge for yourself what product might be the best fit for a more-fit you.

Visit our Pinterest board for tons of recipes!

Sources:

"7 Good Reasons to Start Eating Chia Seeds." Nuts.com. N.p., n.d. Web. 03

Nov. 2013. http://www.nuts.com/cookingbaking/chia-seeds/premium.html.

Bourne, R. "Chia Seeds: An Ancient Super Food for Today's Health Conscious  

Consumer." Yahoo. N.p., 7 May 2007. Web. 03 Nov. 2013. http://voices.yahoo.com/chia-seeds-ancient-super-food-todays-health-329631.html.

Napoli, Jessica. "Hemp – Alot of Nutrition in a Tiny Seed." Hemp.com. N.p., n.d.

Web. 03 Nov. 2013. http://www.hemp.com/2010/04/hemp-alot-of-nutrition-in-a- tiny-seed/. 

Sugar, Alana. "A New Take on Ancient Seeds." Whole Foods Market. N.p., 4

June 2012. Web. 03 Nov. 2013. http://www.wholefoodsmarket.com/blog/whole-story/new-take-ancient-seeds.

Exam Essentials

Exam Essentials

Samantha Stein, Marketing Intern

College is notorious for its extreme amounts of flashcards, nervous energy, and late-night food deliveries that often accompany cram sessions the night before course exams. With midterms long over, finals week can sneak up on you all too quickly. From celebrating Thanksgiving to planning for winter break, it’s easy to procrastinate, but being prepared is easier than you may think. If you follow these simple strategies to prepare for your next big test, you are sure to be less stressed.

Preparing for the exam:

• Studying Schedule
• The best way to minimize anxiety is to start preparation NOW
• Avoid “cramming” by going over your notes after every class or rewriting your notes (to make them more organized and learn through repetition).
• You should begin studying for your next test the day after your previous test (by rereading your notes every day, for example).
• You should begin intensive studying for the exam about five days in advance.
• Studying Strategies
• While studying, be sure to relax and take deep breaths. Inhale, hold, and exhale.  Getting more oxygen in your bloodstream keeps you awake and alert.
• Make a list of the major topics in the course and decide on deadlines for you to learn each topic. Check off the topics as you go, so you can see your progress.
• Predict what questions may be asked and try to answer them, with examples, from your lectures, notes, textbooks, and other readings.  Your professor may even give you an old exam to practice with. If he or she does, use it!
•  Create a study aid (flash cards, diagrams, acronyms, abbreviations, etc.) to help you remember key terms and topics. Verbalizing this information puts it into your memory faster than any other technique.
•  Repetition is key!
•  Studies show you should work hard for 25 minutes then reward yourself with a five-minute break! This is called the Pomodoro Technique.
• Studying Environment
• Getting angry or frustrated is not effective studying. Be sure to stay calm and collected! Also, avoid friends or others who are “nervous Nancys” or “Debbie downers,” as they will negatively affect your studying and stress you out.
•  Put your phone away to avoid disruptions. Once you lose concentration it is hard to get back on track.
• Before and after studying
• Exercise before you study
• Exercising gets your blood flowing to your brain, which helps you focus and absorb more information.
• Study before you go to sleep.
• During sleep, your brain converts what you recently learned into your memory. (So review the hardest material at the very end!)
• Get plenty of sleep!
• The average student who pulls all-nighters: 2.95 GPA
• The average student who doesn’t pull all-nighters: 3.20 GPA
• You should get plenty of sleep every night, not just the night before your test!
• Eat a healthy breakfast!
• Choose eggs, fruit, nuts, or oatmeal the morning of your test. These options will keep you alert and focused by providing protein, Vitamin B, antioxidants, and Omega-3 acids.
• After your exam, let it all go
• Don’t dwell on the test.
• Don’t ask others what they answered for certain questions.
• When the exam is over, treat yourself.

While taking the exam:

• For Objective Tests (Multiple Choice, True/False, Fill in the Blank, Matching, etc.):
• Work quickly and pace yourself.
• Try to answer each question before you read the possible answers. If the answer you came up with is listed, it’s probably right.
• Skip questions you don’t immediately know and save time to go back and look over them at the end. I like to put a small star next to the ones I skip so I don’t forget to go back to them.
• If you are answering on a scantron, be sure to skip the corresponding bubbles too!
• If you must guess, here are some helpful tips:
• Use the process of elimination.
• All or nothing answers are often incorrect (i.e. answers that use the words “always” or “never”)
• Likewise, extreme answers are also often incorrect (i.e. “99.9%, .000001%)
• Two alternatives with the same meaning- neither one is generally correct
• Two alternatives with opposite meanings- one is generally correct.
• For Essay Tests:
• Read and take the time to understand what the question is asking
• Look for key words within the question (i.e. describe, compare, contrast, evaluate) and underline them.
• Do a brief outline off to the side before starting your answer
• Leave space in the margins to go back and add information
• Leave time to proofread your answer
• For Problem-Solving Tests (like math tests):
• Translate the problem into “English”. Sometimes making equations into a sentence helps you understand.
• Check your work by performing opposite operations and working backwards
• Practice by working problems, just be sure to do them correctly
• Previous exams with keys are often posted—work through them when you feel like you have a good understanding of the key concepts so you can find which concepts you need to review further.
• Once you’re confident you can do the problems correctly, try timing yourself to be sure you are quick enough to finish the test in time

Academic Enhancement Resources

To help you study smarter, not harder, Academic Enhancement offers Individual Academic Consultations, where you can schedule a free, one-on-one meeting with a learning specialist for an individualized study plan! Consultations can touch on one or more topics like study skills, time management, critical reading strategies, exam preparation, academic stress management, and note taking. To schedule an appointment, use myUK. Academic Enhancement also offers Free Peer Tutoring and Common Hour Exam Prep; click the links to access the course-specific schedules.

No one particularly enjoys studying, but it is something you have to learn to do effectively as a college student. Regularly updating your checklists and schedules will help you stick to your study plans. You may want to find someone to help you stay on track, whether that is a tutor, friend or study group. And be sure to use the resources we offer at Academic Enhancement to help you master effective studying!