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 Presents: How to Stay Active During Break

After a stressful semester we often find ourselves wanting to veg out on the couch during winter break.  There is nothing wrong with a little rest and relaxation but you will feel much better about yourself if you stay active in some way.  I am not saying go to the gym everyday but a little physical exercise here and there won’t hurt.  Use winter break as a time to try new activities with friends and family.

Are you unsure on how to stay active but not overdo it?  Consider some of these tips!

Set a Plan: Before winter break starts set a plan on how often you would like to stay active.  Even if its only working out once a week, it is better than nothing.  Setting a plan will help you stay on track and you might even get that guilty feeling if you skip your  gym day.  Take this time to go to the gym with a buddy or try a class for the first time like kickboxing, yoga, or weight training.  Training with a buddy will push you to work harder.

Walk the Dog:  Do you have a dog you want to spend quality time with?  Take your dog for a walk and play with them outside.  The snow seems to be lacking in most areas so bring your dog to the park or take them on a run with you.  Not only will you be happy you are spending time with your animals but your dog will be happy they got to spend some time outside!

Avoid Spending All Your Time on the Couch: Of course it is winter break and you want to spend some time on the couch but don’t sit there all month long and do nothing.  If you avoid everything your entire break you are going to be upset with yourself at the end.  Get up and do something!  Walk around the mall or go ice skating with your friends.  If you find yourself sitting around all the time, watch an episode of tv standing up just to get the blood flowing.

Remember that being active doesn’t mean you have to go to the gym for hours on end every day.  Get the blood flowing and go outside and do something fun.  Hopefully we will have snow soon and you can go skiing or play in the snow!  Try and walk around or be standing doing something for 20 minutes a day.  At the end of your break you will be much happier with yourself for staying active then spending everyday on the couch.

For more fun tips check out Nicole Smith’s article CL’s Guide on How to Stay Motivated to Workout During the Cold Winter Months.

Stephanie Coppola is an intern at College Lifestyles ™.  She recently graduated from Quinnipiac University with a major in Print Journalism and a minor in Sports Studies.  She is going to stay active this winter by figure skating and training at the gym!

Get CLever: Use Your Gym Stuff Two Ways

You’re moved in and you’re having fun, making new friends, and eating great food from the dining hall. But don’t forget about that freshman fifteen! Here’s a list of must-haves for those much-needed trips to the gym. And these gym essential are great for classy dorm-life uses too.

1.Stop Watch There’s going to be days when the same old elliptical and dumbbells seem like a total drag. If you decide you want to workout without the gym, you’re going to need something to keep time. If you’re phone has one, great, but try to get one that easily attaches the body. It doesn’t have to be expensive, it just has to work. If you like to swim, get a waterproof one.

CLever use: Time Management, literally! , take practice tests, or time those pizza bites you put in the oven! Ask your professor if you can use it to pace yourself during the real exam.

2.Compression Shorts If you’re a runner or a dancer, you already know these shorts work wonders. Not only are they easy to put on, they fit close to the body and protect the inner thighs from chafing. They’re also great for casual wear on the go.

CLever use: My friends and I call them spanks” because they’re great to wear under minis and party dresses. Since they fit so close to the body, they give an added lift. Not to mention 100% protection from wardrobe malfunction!

3.Soffe Shorts I can’t stress their handiness on a college campus. The elastic waist makes them comfortable, and they make great running shorts. They also come in a lot of patterns and colors. Great for college and super-affordable.

CLever use: Perfect for wearing to class during the warmer months. Awesome way to show off a little leg!

4.Non Disposable Water Bottle You can’t come to the gym without a watering hole! But buying a non-disposable one is good for the environment and great for your pocket in the long run.

CLever use: Need to snag some milk from the dining hall? Bring a non-disposable water bottle, fill it up, and put it in the mini fridge back at your dorm! The University of Delaware has a sustainable initiative that allows us to practice sustainability with our water bottles.  Pitch a program at your school!

5.Yoga Mat For your downward-facing dog and sun salutations. Yoga pants are soft, portable, and great for doing all types of floor work.

CLever use: If you like being outdoors, roll it up and taking it with you. Perfect for outdoor concerts, or tanning!

So whether you’re working out or not, these gym must haves will make your days on campus so much easier. With this sage advice, you’ll be prepared for the gym, and anything else that may come your way!

Martha-Raye Adjei is an environmental studies major with a concentration in Sustainable Apparel at the University of Delaware. She hopes to become a journalist and sustainable apparel designer. In her spare time she likes to read, swim and watch TV

Every CL Girl Should Know: How to Make the Most out of College

I know summer is just around the corner and college may be the last thing on your mind, but it’s never too early or too late to start thinking about how to make the most out of college. Whether you’re a soon-to-be college senior or a high school junior about to start the application process, here are some things every college-bound CL girl should know.

• Make new friends but still stay in touch with old ones.
• Join on-campus clubs.
  

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• Try new things that you’ve always wanted to do but never had the chance until college.
• Take classes that sound interesting to you but will also benefit you in the future.
  

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• Say yes when the cute guy from class asks you out on a date.
• Wake up early to tailgate during football season.
• Get to know your professors and GSIs.
• Go out on a random week night (as long as you are all caught up on your work of course).
  

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• Eat healthy and go to the gym to avoid the freshman 15.
• Balance work and play.

Erica Avesian is an intern at College Lifestyles (TM). She is a communications major at the University of Michigan. Erica plans to make a college ‘bucket list’ so she can really make the most out of UofM before graduation day.

Study While Working Out

As the semester is winding down schedules are slowly becoming more hectic.  There doesn’t seem to be enough hours in a day to accomplish everything we need or want to get done.  Working out is a good way to calm down and relax the body before studying.  If you are one of the students that doesn’t have enough time in the day, studying while working out may be the perfect solution for you.

Working out and studying at the same time may seem like a difficult task at first.  It’s actually quite simple and I do it all the time when my schedule gets busy.  Keep a few things in mind while executing these two tasks and you will feel good about yourself and prepared for your tests.

Notebook/Book It: Bring a book or a notebook to the gym to look over during light cardio workouts. Idealworkouts for this include the stationary bike, elliptical, and the treadmill.  Not only will this help the workout go faster but it will also help them feel less painful.

Audiobook: Do you have a book to read for class?  A majority of books are available for download as an audiobook.  Download the audio version of your read and listen to it throughout your workout.

Bring a Study Buddy to the Gym: It may help to bring someone in one of your classes to the gym with you.  If you are able to study with someone and go to the gym together you can challenge each other.  Set up activities that you can do together while working out.  Each time one of you gets something wrong make the other person do a certain amount of pushups or sit-ups.

Memorize While Running: Use the cadence of your running to help memorize groups of things.  This may help when learning large sections of literature, memorizing dates, and learning the parts of something.

Flashcards on the Stationary Bike: Every time you get one of the flashcards wrong make yourself do a 30 second sprint.  This will work your brain and your muscles at the same time.

Studying while working out is an easy way to kill two birds with one stone.  It also helps to balance the brain to learn the material faster.  Next time your about to hit up the gym bring some work along with you.

Stephanie Coppola is an intern at College Lifestyles ™.  She is studying print journalism and sports studies at Quinnipiac University and she is a proud member of Kappa Alpha Theta.  When she’s busy but wants to work out she brings her study guides to the gym with her.

Gym Etiquette for the Savvy Co-Ed

Sometimes it’s easy to feel lost in the gym. Between all the people and the crowded machines, here are my tips to keep it classy in the gym and always feel in the know!

Unspoken Gym Rules

1. The Space Between

Whenever possible choose a machine that isn’t directly next to someone else unless you’re friends. Yes, the gym gets crowded and sometimes it’s unavoidable but most people like to have their space when working out. So forgo your favorite elliptical just this once and give yourself, and the other people there, a little space. You don’t have to choose the treadmill at the other end of the gym; one space between is enough. However, if you hate the treadmill and there’s only one elliptical available—take it.

2. Keep it Clean

Now, if you’re like me, you sweat. I do! And I’m proud of it. I also have a great respect for anyone who sweats. However, it really grosses me out when people don’t wipe down the machines after they sweat all over them. It’s also very unsanitary and a really good way to pass around disease. So, before and after your sweat-fest wipe down the machine with sanitary wipes; most gyms provide them by the bucketful. If your gym doesn’t have them, ask at the front desk or put in a suggestion. It’s both courteous and important for your health.

Remember: Make sure to take sanitary wipes to the trash can after use. Most people let them pile up on the machines. Treat the gym with respect to keep it nice.

3. Leave No Trace

This is a simple rule about free weights—if you use them, put them back where you found them. Return all plates to the rack, they might be too heavy for others to lift.

4. Mind the Time

We’ve all been there—standing in line waiting for the next available elliptical machine…waiting. And waiting. Although this is already a rule in most busy gyms, when the machines are full, limit yourself to 30 minutes.

5. The Gym is Not A Locker Room

I always bring a bag with me to the gym and I’m sure you do too—mp3 player, water bottle, cell phone. Try to keep it to the essentials that you can keep out of foot traffic. If you do have a large gym bag make sure to leave it in the locker room. Locks aren’t too expensive and they are there for a reason. You don’t want to have to lug your personals around the gym, nor do you want other tripping over them.

6. Report It

If a machine is broken, report it to gym staff. This way they can fix it ASAP and put up an “out of order” sign. This will ultimately benefit all gym goers and be a big help to the staff.

After your workout, try Hillary’s suggestions for some awesome sancking suggestions!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California.  What’s in her gym bag?  Ipod, water, towel (very important), cell phone, and keys.  Simple

Shape Up! Workout serires: Warning, Curves ahead!

Alright ladies, I’ll admit to liking my workout time with my fabulous sorority sisters, but as promised, it was time to move on to something new (which was okay, because I really only need to know so much about the Kardashian girls…at least there was TV to keep us going!).

The next step was to take College Lifestyles off campus and out to the real world!  After writing letters to different fitness and wellness centers, Curves (R) gave me a call that they would love to help out, so I went investigating to see what they were all about!

The great thing about Curves (R) is that when you walk in the door, you don’t have the awkward feeling that the gym rats who have spent their whole lives bench pressing will be looking down their noses at your belly fat. In fact, what I really loved from the beginning is that you will walk in, and there will be women of all ages and all fitness levels working out on the same machines, all they all seem to be enjoying their workout.

Every good journalist does her homework before the interview, right? Some fun things I learned about Curves (R) while snooping around their website:

• They are the largest fitness franchise world wide (c’mon, that is impressive)
• They have a far more comprehensive approach to well-being, not just fitness
• Recipes are available online
• They invest an astounding amount of money into research for healthy lifestyles

All these were fun facts to know, but nothing could have prepared me for the chat I had with Curves (R) trainer, Kelly Waggoner. She was spunky, enthusiastic, and authentically interested in women’s health and well-being.  She gave an overview of the process: three 30-minute circuit training work outs a week, and healthy eating can land members health benefits. She explained that every Curves is set up the same way, and with the machines being a near equal to water aerobics for your body (minus the water!) so unlike most gyms, there are no adjustments, no extra effort, just jump on and get moving.  You begin each work out on a “recovery board” which is a plank where you get your heart rate going, or after a machine, maintain your heart rate while giving your muscles some time to relax before their next round.

The work out and weigh in

More confessions: I was beyond nervous about circuit training. I have friends who had experience with that, and none of them had anything great to say (maybe it is because they were all football players? hmm…). Even so, my endurance isn’t the greatest yet (it is improving!), and having trained women there watching me wasn’t something I was looking forward to.

Not expecting to go full swing the first day, I arrived to the interview in my business attire (which includes a skirt) and Kelly wanted to show me how some of the machines worked. Really? I was in a skirt.  In reality, I was able to do a couple, wake up some muscles I haven’t used since Tree Climbing 101 in first grade, and had become quite curious about the rest. She invited me to bring a friend along for the first “official” workout, where we would get measured, learn how to use each machine correctly, and get moving.

Getting measured wasn’t as uncomfortable as I had thought either. Wow, this place was really full of some surprises! Kelly explained that they keep track of both inches and pounds because your body can build muscle, leaving the scales tipping in the opposite direction of what most hope for when they join a fitness center.  She also pointed to kites that lined the walls of the facility, which had strings of varying lengths with names. She said that every in on the kite represented an inch lost for the woman whose name was on it. What a nice way to find motivation through physical representation!

Starting on the recovery board, Missy and I ran in place for 30 seconds until we were prompted to “change stations,” where we moved to a machine. The machines alternate what muscle groups they work, from lower body, middle body, to upper body. There are recovery board between each machine. After our first visit, there was a woman behind me who was older than us, and she would dance on the recovery boards! This brought a smile to my face and motivation to my feet. And arms. And before I knew it, I wanted to dance too!

The thirty minutes equals two laps around the circuit, followed by stretching on the stretching machine (say good bye to old fashion stretches! They mean business!).

The Environment

From the first step into the building, you can tell it is a woman-friendly environment. Painted purple, with feminine decorations, a small table for Avon products, breast cancer detection posters, and motivational posters where the message is being rewritten from negative thoughts turned positive thoughts–it is clear I belonged there. I wasn’t afraid of not working out hard enough, or of other members staring when I left before the 45 minute mark. In fact, everyone was very encouraging and they even pay attention to whether or not I am using the machine how I should, because these women want the full benefits of their work out!

More than women-friendly, Curves can be noted as motivational zone, as women in their 70′s can show up, hop on, and still manage to smile the whole time. When I see an older woman, a fit woman, or even a lesser fit woman who is doing this for herself, for her own health, now that is motivational.

The Cost

Curves runs many deals, but the one I settled down with was the student membership. That’s right. There is no typo. I am officially a member. Weird.

Students can receive a discount, making the fee around $99 a semester or three month term.

-Worried about breaks? Get a pass to travel to your hometown Curves while spending time away from school.

-Think it is out of your budget? It averages to around $1 a day per month for better health for life…I found room in my budget for that.

-Dangerous confidence, no chance for boredom, free weight loss classes, and better habits for you, for life!

What other women are saying about Curves

I asked others what they loved as they entered, and this is what they are saying:

“Don’t ask me! I come because I like the friends I have made here and have fun!”

“I just like being able to go in before work or on my lunch break.”

“It is so easy, and there isn’t anyone staring when your belly jiggles a little.”

“The trainers are there to help with any questions, they watch out for all of us to make sure we are doing it right.”

What are we here at College Lifestyles saying about Curves? Check back next week to find out!

CL Shape Up! Week 1

Okay, so I am a week through College Lifestyles Shape Up! where we get moving while I evaluate the many work out options available to college students. Weeks one and two focus on quite simply the most readily available workout scene: your room! I have a couple sisters from my sorority that were interested in getting moving along with College Lifestyles, so they tested along with me! What was tested: Work out videos galore! (and Youtube workout videos…oh the possibilities) Week 1 Evaluation: There are many ups and downs to working out in the privacy of your own dorm, or room. The up sides: + Not comfortable with the gym scene? Don’t like working out infront of others? You can still get moving by closing the blinds and pushing play. +Get your roommates moving with you! Great workout videos are nothing short of entertainment when you are with people who can help make it more fun! +Time. Can’t sleep? Only have 20 minutes and that isn’t enough to drive to the gym? Pop in Tae Bo or The Biggest Loser ($12 from Target) and you are on your way to burning off steam, beating stress and being your healthiest. +Speaking of time, the greatness of Youtube and workout dvds lies in their flexibility.  You feel the need to work out at 5:45 a.m.? Your rommates might think you are nuts, but you won’t be waiting for the gym to open. As long as there is power, the availablitiy is there! +Cost! With cheap options from $7 and up, you can get quite a variety or pick some that come with other exercise equipment.  Or even better, with a membership at your local Family Video you can rent fitness videos for free! The down sides: -Motivation. If you are a self-starter with a fast-paced life you are going to love working out to dvds. Not so much? You might be better off working out in a gym where there are others around you to motivate and keep you going. Whether you are exercising to DVDs or heading to the weight bench, having a friend to go along with you may increase your chances of sticking with it. -Because they cost less, it is easier to not get your money’s worth. If you pay $40 a month for a membership somewhere, you are more likely to go because who really wants to watch their money go to waste? Be sure you use them if you are going to buy them! Otherwise you really aren’t saving yourself anything… -Knowing that you can work out anytime you want may be more of a roadblock than anything. If you are a procrastinator, this is probably not the avenue for you. Want to up your success rate with the dvd route? Again, rely on friends to work out with you (keeps you accountable and is a blast). -Distractions are more likely to happen in your room with Facebook, Twitter, your phone going off or that girl from down the hall wanting you to come over for chips and a movie. Minimize distractions by turning off your phone and declaring the next (insert the magic time) will be spent exercising to make a better, healthier me! My thoughts: Personally I love the affordability and convenience. I love being able to work out whenever I am inspired to get moving. What I am not so great at however, is being able to stick with it for the full thirty minutes. I love certain parts of the workout and will stick with it, but when I get to the parts I don’t like as much…I get distracted by other things. I think if I weren’t in my room it wouldn’t be as big of an issue. After the first couple sessions on my own where I would find it more important to do laundry than do lunges I began working out with some sorority sisters. When they were there it was a lot more fun (besides, I wasn’t the only one struggling through those moves!) and I had motivation to stick through the rough patches, where I learned that the end of the workouts were still a lot of fun.  Fun? Workout? In the same sentence? Yes! (That is a victory in my book) .  One of friends that tested out the video option liked that he wasn’t “jiggling” in front of others (beside his roommates) but then my sister Missy laughed because we came to the conclusion that if we weren’t “jigglin’” we weren’t working hard enough. The pure variety is what I love. In high school gym, we did Richard Simmons. Now? We are on pilates, yoga, dancing, Tae Bo, anything you can dream of! Notes on DVDs: I liked the fast pace of Tae Bo, and my friend Zak appreciated the low-impact moves that The Biggest Loser offered because of a knee injury. Youtube offered a lot of short workouts when you are pressed for time. Missy was pretty impressed with the Dirty Dancing routine videos where they broke down the moves from the classic movie. Be sure to be safe and do the moves correctly and consult your doctor before beginning any fitness routine! So yes, they have their positives, but the search is still on. What do you do to workout? Where do you go? What do you enjoy most? Let us know and maybe you will find it featured in one of our upcoming articles! This Friday will mark the first two weeks in the Shape Up! series, so stop back for the final evaluation. Stephie is a senior English major at Trine University, who loves fall and the feel of new shoes.