Day 7: What Workouts DO You Love? Share and Win a Backpack Filled with Goodies from SNAP, Hydros, and Activate!

Do you ever workout alone, with friends, or a significant other?  What are your favorite workout tips?  

Are you and your best friends training for a marathon, you and your boyfriend go to the same gym, or you’re a proud DVD owner (our Editor in Chief is the owner of several pilates and Pure Barre DVDs)?  How do you stay motivated with your workouts?  Share your favorite workouts, your workout partners, and your motivation with us below for a chance to win an incredible backpack filled with SNAP Infusion, a Hydros Bottle and ACTIVATE.

Your Valentines Backpack will be filled with:

 

SNAP Infusion.  This SUPERCANDY™ is loaded with B vitamins to boost energy, antioxidants to support the immune system and electrolytes to balance hydration. The four flavor varieties – Mel, Bean, Tart and Gum – are super delicious sweets that boast health benefits.

 Hydros Filtering Water Bottle features an innovative side fill port and is designed to eliminate the need for disposable bottled water, saving consumers money while also protecting our environment by keeping billions of bottles out of landfills each year.  This is the only filtering water bottle featuring a twist and turn spout that makes filling and drinking from the bottle easier than any other bottle on the market.  Each filter, which lasts for three months or 150 uses, offers an average savings of $400* and keeps 200 plastic water bottles out of U.S. landfills.

ACTIVATE is an innovative, enhanced vitamin beverage ideal for people with active lifestyles. The ACTIVATE product line is revolutionizing the beverage landscape with a proprietary cap design that stores vitamins separately from the water – enabling the vitamins to stay fresh and potent. By simply twisting the cap the vitamins release, providing a fresh dose of vitamins for the consumer. A celebrity favorite, Hollywood is hydrating with this delicious variety of beverages that have quickly become a must-have for celebrities including Emma Roberts, Aimee Teegarden, Ashley Greene and Shenae Grimes.

NOTE:  We’d like to thank SNAP Infusion, Hydros, and Activate for their donation of products.  Winner will be randomly selected and will be contacted on 2/14.

 

FitFluential: CL Interviews Founder/CEO Kelly Olexa

“FitFluential is Fitness Found.” Whether you are a seasoned pro, or a newbie trying to break in to the realm of changing your life and living fit, we could all use a role model or a bit of motivation from time to time. Created by the classy Kelly Olexa, FitFluential utilizes multiple social media platforms to bring together fitness enthusiasts from around the world to share their journey, both online and offline. When the company where Kelly was employed declared bankruptcy in October of 2008, that unexpected “time off” provided the ideal timing for a lesson in Social Media 101. Kelly is proof positive that change CAN be a good thing!

College Lifestyles: What inspired you to create FitFluential?

Kelly Olexa: I’ve always been a fitness fanatic, ever since discovering Taebo via an informercial over ten years ago. So, for many many years when people would ask me what I’d love to do for a living if I could have a “dream job”, I’d always respond with wanting to do something in the Fitness vertical. That said, I never really thought it would be possible. Finally, in 2011, I was compelled to create FitFluential because I saw a need for it. I’d been working as an “influencer” with brands and I’d also been working at a social media agency for close to two years. I observed what was being done well in the social media space, and certainly the “Mommy Blogger”, “Fashion Blogger”, “Food Blogger” and even “Daddy Blogger” niches had been addressed to some degree, but no one had effectively brought together Fitness Bloggers and influencers into a network whereby brands could easily connect with them. The more I did my research, the more I realized that I was uniquely positioned to build this network, and to build a network that was completely different than anything else in the space. Seeing the need, and knowing that I could do it better than anyone else, that’s what compelled to me to move forward.

CL: What kinds of Ambassadors are involved with FitFluential?

KO: We evaluate each of our Ambassadors individually on multiple factors. The word “Fitness” is a very broad term. Fitness can mean jogging for one person or running marathons for another. It can mean a “diet” of Lean Cuisines or a Vegan approach. It can be yoga or Bodybuilding, Kickboxing, Kettlebells or Crossfit– or any combo of these. We want to make sure that we choose all kinds of Ambassadors that represent all kinds of Fitness passions and pursuits. We want men and women, young and older, some “newbies” and some “experts”. What is most important to us is Passion and Personality. We want Ambassadors that are passionate about their health and passionate about inspiring others around them with their positive influence. This is how we find them to be FitFluential. And of course, to join FitFluential as an Ambassador, one must be actively sharing that Fitness passion online, whether it’s via a blog, videos on YouTube, Twitter, Pinterest, or any combo of these. Social media allows us to connect with each other and spread a positive Fitness message more effectively. Our Ambassadors are passionate about Fitness and fantastic at spreading their message both online and offline, every day.

CL: You were named one of the “Top Young Female Entrepreneurs in Technology” by Business Week. How have you used social media to expand your business and the FitFluential message?

KO: I can say without a doubt that I would not be doing what I’m doing today without the continued use of social media. I’ve been blogging since 2007, but getting on Twitter in 2008 completely changed my approach, and it has become a fundamental tool for my business. I’ve met virtually every brand and almost every influencer that I work with via Twitter, followed by YouTube and blogs (and now Pinterest!) Engaging on all of these platforms is an amazing connector and gets the word out more effectively than any traditional media method could. Is it time consuming? Absolutely. Would I ever NOT use it as much as I am now? Absolutely not.

CL: We read that you have written a book on Social Media for business professionals. What can you tell us about that?

KO: A book is a funny thing. Yes, I wrote a book, and then I learned what the world of book publishing is all about. Frankly it’s a lot of work. We had a deal with a publisher fall through at the last minute, and at that point, I’d observed a lot of my friends and colleagues getting book deals and I observed the amount of work that went into that….and that the work really just begins when you get a book deal. Then you have to put an insane amount of time into promoting and selling that book. As my company has taken off, I made the personal decision to not pursue getting a new book deal because frankly there is no way I have time to do a book tour. Right now I’m working 7 days a week 12-15 hour days, and I would not be able to pull myself away from this to do a traditional book tour. That said– I’m very proud of my book and might update it (on vacation??) and go the Amazon route for publishing….we’ll see.

CL: What is your must-have fitness item?

KO: Oh you are asking the wrong person. I love too many things. I love my Polar Heart Rate Monitor that’s for sure. I love love love my TRX, of course weights, but also Bosu and my soon-to-arrive Ultimate Sandbag Training system (he’s an Ambassador, of course!). I could go on and on. I’m an equipment and DVD addict. Seriously.

CL: What advice do you wish you could go back and give college You?

KO: Oh wow. There’s a lot of advice I would give my college-self. I’d tell myself NOT to worry about what my major is because it just doesn’t matter. What matters more is your attitude, your professionalism and your willingness to WORK. I’d tell myself to not even consider going to law school. (that was my original goal). I’d tell myself to NOT get student loans!!! I’d tell myself to enjoy the ride a bit more, because the real world will be a rude awakening with all the responsibility that hits you after graduation. I loved college, but I think college “kids” (wow I FEEL OLD SAYING THAT) should relax a bit about what they study– take time to take classes and learn about things that interest you. You will get further in business having a personal passion about which to talk, instead of having this particular degree or that one. No one will ask you to talk about your business finance class, trust me. They’ll talk to you about sports or fitness or food or art….get a well-rounded education with some fun classes thrown in for good measure. Go to class! That’s what I learned a bit too late. It works!

Discover for yourself the fantastic community that Kelly has helped create by visiting FitFluential, Kelly’s personal blog, or Facebook and don’t forget Twitter and Pinterest, too!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She blogs at Undercover Runner Eats about marathon training, nutrition, and her day-to-day life!

Working Out On Your Period: Here’s Why You Should Sweat

If you’re feeling bloated, emotional, and having cramps we understand that the last thing you want to do is throw on spandex and crank out some sprints. Yoga pants, frozen yogurt, and Gossip Girl are just so much more appealing, right? Working out through your period may actually help you breeze through your time of the month. You can reduce bloat, get flooded with endorphins, and relax the muscles causing cramps. Here is how to sweat it out with minimal discomfort.

 

Take the stairs

Sometimes, we just really need to avoid that bounce running gives us. Try the stair climber! A ridiculously good workout that your backside will appreciate (as will your boobs). It is perfect for reading a magazine, doing a few intervals, and getting all hot and sweaty.

 

Work on those Abs

A little advice my mom gave me in high school that sounds completely counterintuitive. Doing sit-ups actually helps reduce cramps, because the contraction and release of your muscles will ease the pain and discomfort.

 

Stretch it out

Yoga has amazing health benefits no matter what the time of the month. This may not be the time to try Bikram, but a gentle flow class or even a few poses on your own will work wonders. Deep breathing has been shown to help balance your mood and some poses will relieve cramps.

Try bow pose:

 

As moody and uncomfortable as your period may cause you to feel from time to time, the rush of endorphins and the relaxation of your muscles and mind will pay off.

 

Claire Brooks-Schulke loves spin class, lifting weights, and putting chocolate covered espresso beans on her frozen yogurt. She giggles every time she thinks of Ashton Kutcher referencing women’s periods in No Strings Attached.

CL’s Workout Buddy System

The buddy system.  Were classy women and use the buddy system often when going out, traveling together and most famous going to the bathroom.  But do you use the buddy system working out?  I have been using this system for a couple years and now would rather go to the gym with someone then by myself.  I often beg people to go to the gym with me to motivate myself to get up and go!

Many people head to the gym and fall into their own zone ignoring everything around them.  I used to do the same thing and there is nothing wrong with that.  I realized though, that going to the gym with someone could be a lot of fun.  You don’t have to stick by that person the whole time but that act of going together makes a difference.

Benefits of going to the gym with someone else.

• You are more motivated: My boyfriend and I bought gym memberships together and I have found that it has forced me to go to the gym more.  I know I have to meet him at the gym Monday through Friday at a certain time and it forces me out of my bed to go.
• You push yourself more:  Many people have that natural drive to compete.  When you go to the gym with someone you know you often find yourself trying to be better than them.  You push yourself harder and most likely work out for a longer period.
• You can work out together: Having someone with you allows you to do joint activities together with weights and medicine balls among other things.  You can also have fun together by taking a class.

Research in the past has proven that people who work out together lose weight at a faster pace then those that workout alone.  Pledge to yourself that for one week you will try to work out with a buddy and see how you feel.

Check out Ellen’s 5 Best Fitness Apps before you head to the gym with a friend!

Be sure to check back for an upcoming article on buddy safety during Spring Break

Stephanie Coppola is an intern at College Lifestyles ™.  She is a graduate student at Quinnipiac University studying Interactive Communications.  She works out with a buddy 3-5 times a week!

CL’s 5 Best Fitness Apps

The app industry for iPhone and Android phones is exploding. Whether you use your phone to surf the net, check e-mail, go on Facebook, or play Angry Birds, it can’t be denied that the possibilities are endless when it comes to creating an app for an audience. If you have some fitness goals set for 2012, then here is a list of CL’s 5 top fitness apps for 2012:

 

• GymPact (Free)
  “Paying too much for a gym membership you never use? Gym-Pact lets you set the financial stakes of not getting to the gym, plus earn cash rewards and real prizes for fulfilling your Pact.” Pledge how many days a week (1-7) to hit the gym and bet yourself money (starts at $5 for every missed workout). If you meet your goal, you get paid by the other GymPacters who didn’t meet their goal.
  
• Nike Training Club (Free)
  It’s like your own personal trainer, anytime, anywhere with more than 85 custom-built workouts. Unlock exclusive workout extras from celebrities like Lea Michele (Glee) and Shawn Johnson (athlete). Use music from your own iTunes library to keep yourself motivated as a Nike professional trainer guides you through each step of the workout with audio and video demonstrations.
  

• MapMyFitness (Free)
  Use your phone’s GPS to track and map your workout. MapMyFITNESS is about helping fitness enthusiasts reach their health and fitness potential. “Giving members exercise tracking, route searches, robust fitness oriented networks and an online nutrition center, we strive to provide the ultimate training tools to help individuals achieve their health and fitness goals.”
  
• Fooducate (Free)
  Scan the barcode of whatever product you want and Fooducate will grade your choice and show you healthier alternatives! If the product doesn’t scan, you can enter the numbers manually. With over 200,000 food products in its system, you’re on your way to making better food choices this year! Fooducate even alerts you to the presence of controversial additives and added sugars. The majority of fitness is determined by what and how you eat.
  
• MyFitnessPal (Free)
  Set a daily calorie goal, then record your daily food and exercise to stay on track. The app allows you full access to your MyFitnessPal.com account so that you can log from anywhere, at any time. Both the app and the website are free. Over 1.1 million foods make up the largest food database of any calorie counter. It even had a barcode scanner to make it easier! Create custom exercises from a library of over 350 exercises to get your heart pumpin’!

Make 2012 your best year yet! New year, new you!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She wishes that she had an iPhone with every fiber of her being so that she could download all of these awesome fitness apps!

Focus On: CrossFit

FRAN, KELLY, CINDY. To most of us, this is just a list of girl’s names. But, to the CrossFit follower, these names spell death. CrossFit is a workout sensation that has taken off this past year, although they have been having international competitions since 2007. CrossFit was founded by former high-school gymnast Greg Glassman and his ex-wife Lauren Jenai with the first gym opening in 1995 in Santa Cruz. CrossFit has been utilized by police and fire departments as well as armed forces for training, but is accessible and enjoyed by all.

CrossFit is a combination of weightlifting, sprinting, gymnastics, powerlifting, kettlebells, Plyometrics, rowing, and medicine ball training. Special gyms (or “boxes”) are set up around the country to provide all the equipment that you need to do the “Workout of the Day” or “WOD” which is usually different every day. Regardless of experience, modifications can be made to make the workout individual to each person (called “scaling”). Most people do the workouts 3-5 days per week, but the workouts are very short and highly intense, taking only 5-30 minutes to complete, so it’s attractive in that you get a great workout when you don’t have a lot of time to be in the gym.

So, what does a CrossFit workout look like?

Warm up: 400m run

30 air squats

20 leg lifts

10 back extensions

5 pull-ups

WOD: 5 rounds of:

5 Thrusters 95#

5 Toes-to-Bar

10 Wall-balls 20#

10 Sit-ups

CrossFit is not about competing against others. It is about competing against yourself and bettering yourself. CrossFit has been shown to improve cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Intriged? Visit the official CrossFit website here. You can also look and see if there is a CrossFit affiliated gym near you!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She is currently training to run her first marathon.

Love to Cook?! Join Small Kitchen College in the Slow Cooker Challenge!

Calling all foodies!  Our friends over at Small Kitchen College and Naptime Chef are hosting a Slow Cooker Challenge!

The week will kick off Monday, January 16th on BGSK/SKC and The Naptime Chef with an announcement of the challenge and a big giveaway of slow cookers from Delonghi and Breville. To link back to the contests on facebook, twitter or in your slow cooker post on your website, please use one of these two url’s: http://college.biggirlssmallkitchen.com/?p=5343 and/or http://www.thenaptimechef.com/?p=6745. They will be choosing a winner from each of our sites, so people can enter on either.

On Wednesday, January 18th from 12pm – 1pm, both will be hosting a live twitter chat along with Food52, The Daily Meal, Punchfork, Foodily, OXO Good Grips and more. They will be using hash tag #slowcooker. Tune in to talk all things slow cookin’! During the Twitter event and throughout the day they will be offering a bonus giveaway of amazing OXO Good Grip tools that are essential for slow-cooking valued at over $150!

On Thursday, January 19th both will be slow-cookin’ all day on Facebook you can enter to win a second prize-pack of OXO Good Grips kitchen tools by uploading photographs of your slow-cooked meals to The Naptime Chef fanpage, Small Kitchen College fanpage or Big Girls, Small Kitchen fanpage.

Good luck to all!

5 Fitness Crazes to Try in 2012

What’s your New Year’s Resolution this year? Lose a few pounds? Be more active? Try something new? All fabulous goals for the New Year! But, as we all know keeping those resolutions isn’t always easy. One way to help keep you on track is by conquering your fitness goals in a new and exciting way! The American College of Sports Medicine (ASCM) just released a list of top fitness trends for 2012. Based on that list, here are five fitness crazes you can add to your routine to leave you feeling sexy and confident!

 
1. Zumba – A Latin-inspired combination of dance choreography that gets your heart pumping and your body sweating, this method of exercising has proved to be popular for people of all ages. Not only do these fast-paced dance moves work your midsection, but the upbeat, sassy music will also leave you feeling happy and motivated. Don’t have any dance experience? No problem. Zumba is great for beginners and you’ll catch on fast!

2. Tabata Exercising – The Tabata method for exercising is for all of you co-eds out there that have trouble finding time to devote to fitness. It can be completed in 4 minutes! To start, take one exercise and do as many reps as you can in 20 seconds. Take a 10 second rest, and repeat this cycle seven more times. The Tabata program is a simple and effective way to burn fat fast. For an instructional video, visit this site.

3. Barre Method – This method utilizes the ballet barre to do a variety of sculpting and toning exercises. A barre method workout usually consists of one hour of multiple leg and abdominal workouts on the bar that are coupled with free-weight exercise and stretching to give you a well-rounded workout.

4. Beaming – These exercises aren’t complicated. It’s simply doing sets of exercises on a foam beam two or three inches off the ground. The goal: using balance to tone your tummy and your legs. The results are similar to Pilates, but much easier to obtain.

 

5. Small Group Training ­– Speaking of keeping motivated and reaching your goals, group training is a great way to achieve both. Personally, this has been my most favorite way to train. Training with a few friends helps keep you accountable through the buddy system as well as giving you a way to socialize and get fit at the same time. Given all the benefits of group training, it’s not hard to understand why these sessions made ACSM’s fitness trends list.

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

GOAL GETTER: Setting & Achieving Resolutions

Holiday treats and comfy oversized sweaters don’t help obtain a six-pack. Unfortunately, neither does having the general resolution of rock hard abs.   Chances are one of your New Year’s resolutions had a health focus. Having one is great, and obtaining it is even better. College Lifestyles has amazing resources—fitness tips, healthy recipes, and fashion advice to show off your hard work! Rather than a blanket goal of “I want to lose X number of pounds”, try this out.

 

Make your goals:

 1. Possible If you have not stepped foot in a gym in months, there is no need to go balls to the wall and pledge yourself to two-a-days. You should challenge yourself, but in a safe and healthy manner.

2. Focused Give yourself an exact goal. Rather than “I want to get in shape,” make it specific. Want to train for a 5k? Lift weights twice a week? Eat three different vegetables today? Drink 8 glasses of water today?

3.  Measurable Now that your goal is narrowed down, can you track your progress? For fitness related goals take measurements of your body, keep a workout log, or see how many push ups you can work up to. Check in on your progress both weekly and monthly!

4.  Have a deadline Replace the “I’ll start tomorrow” mindset with a deadline that gives you a sense of urgency.  It’s healthy and possible to train for a race within 3 months or lose 1-2 pounds per week.

 5.  Focused on how you feel Remember, rest days are when your body changes and repairs itself.  Tune into your body– feeling extremely sore and worn out? Take a day to sleep in, stretch your legs, and refresh yourself.

Celebrate your achievements; be proud of your hard work and dedication! Transformation does not happen overnight, but by remaining committed things will change.

 

Claire Brooks-Schulke is a Health and Sorority writer. Her goals include running a sub-50 minute 10k (by June 1, 2012) and to eat five different types of produce each day. 

New Year, New You: Eat Better

“Lose weight” is always among the highest made New Year’s resolutions each year. However well-intended this is, like giving up sweets or losing 100 pounds, most people set goals that are unrealistic and impossible to achieve and set themselves up for failure. By making smaller, more manageable changes you will be more likely to reach those long-term goals toward healthier eating and a healthier body.

1. Eat three food groups at breakfast.
   We’ve all heard that those who eat breakfast have a healthier weight than those who skip it, but not all breakfast foods are created equal. Make sure you having lean protein, carbohydrates, and healthy fats in your meal to keep you satisfied, give you energy, and help build and repair your muscles! Check out our edition of Eat This, Not That for some healthy breakfast swaps!
2. Consider going meatless.
   The average American eats 8 oz. of meat a day. Too much fatty meat increases your risk for heart disease. By going meatless just one day a week you can help cut these risks. Check out the Meatless Monday movement for more information.
3. Make half your plate produce.
   Fill half of your plate with fruits and vegetables. This will leave less room for higher-calorie options and is full of fiber, which makes you feel full. Plus, fruits and vegetables are loaded with nutrients to keep your cells healthy. Remember, the more colors of the rainbow that are on your plate, the more nutrients you’re getting!
4. Say “No” to packaged diet foods.
   Low-fat peanut butter, cookies, and chips may sounds like they’ve been heaven sent, but they’re often high in added sugars and sodium. Low-fat products also try to trick people into eating more since they’re a “diet” food. Don’t fear the fat! A square of quality dark chocolate can be just as satisfying as a few of those no-sugar, fat-free chocolate cookies.
5. Get more calcium.
   38% of Americans don’t get enough calcium in their diet. Calcium helps keep your bones strong and prevents fractures further down the road. So, drink a glass of milk and eat some yogurt. You can get it from non-dairy sources as well! Dark leafy greens, tofu, and fortified fruit juice and soy milk are excellent sources as well.

Whether you want to lose a few of those pounds you put on over the holidays or just want to not eat as many slices of pizza this year, make small, specific goals to help you achieve that bigger goal of fitting comfortably into your favorite pair of jeans! Recruit friends and family to help and join the path to healthier eating alongside you! Make 2012 your year with a new you.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. In 2012, she aims to run in two marathons, keep her grades high, and gain confidence in driving her new manual transmission car.

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