By: Gaven Hohl

Are you struggling to achieve your goals? You keep working harder and harder but just cannot accomplish what you intended to do. Instead of continually working harder, not succeeding, getting frustrated and therefore giving up, perhaps you should start working SMARTR (Specific, Measurable, Achievable, Relevant, Timely, Reward). By using SMARTR as your format to help design your goals you will be setting yourself up for success. An example of this would be:

Specific = Lose 8lbs

Measurable = 8lbs from previous weight

Achievable = Yes (2lbs per a week)

Relevant = Yes

Timely = 4 weeks

Reward = Go to a movie with a friend

By using this format you are setting yourself up for success the moment you create the goal, as it is so important to have your goal specific, measurable, achievable, relevant, timely, and rewarding. You can use this format to create short term, middle, and long term goals. For additional success towards achieving your goals make sure you write down your SMARTR goal somewhere you will see it daily. Feel free to be creative and have some fun when you are creating these goals and rewards for yourself. Remember, when coming up with your rewards, try to keep them healthier rewards that will not set you back from what you just achieved. Now go be SMARTR!

By Chasady Minnifield

Physical activity can be beneficial in so many ways. Even if you feel like you are considered a couch potato. There are many exercises that you can do while watching the television or just sitting in a chair. For example, chair stands, bicep curls, tricep dips, etc.

Some common exercises that you can do at home on commercials:

1. Planks
2. Sit-ups
3. Squats

Or if you just wanted to go for a brisk walk around the neighborhood or park to clear your mind or head. Physical activity can reduce the risk of stress, depression, and anxiety. As college students, professors, or employees we all go through some type of stress every once in a while. Have you ever decided to work out around the times that you are feeling stressed? How did you feel afterwards? Did your body feel so relieved? There are many ways that physical activity can help relax the mind and body. Physical activity is known for improving mental health and mood. So whenever you’re feeling stressed about that upcoming exam, do some type of exercise that you enjoy. Find something relaxing to do like doing some simple workouts at home to help relax your mind, body, and soul. You just have to find something that you like and enjoy.

By: Chasady Minnifield

Our bodies are made to move. With that being said, there are several ways to get your heart pumping by cardio. Whether it’s by walking, running, riding a bike, swimming, rowing, or doing aerobic workouts. These are all different types of workouts that are used to raise your heart rate. Cardio is beneficial in so many ways. Some of the benefits are weight loss, increased bone density, reduce stress, reduce the risk of heart disease, reduce depression and anxiety, increases confidence, and improves sleep.

The American College of Sports Medicine recommends that cardio should be done at least 5 days a week for 30 minutes for moderate intensity or 3 days a week for 20 minutes for vigorous intensity.

There are many machines that are located in the Wellness Center that can help you see the benefits of cardio workouts. Whether it’s the treadmill, elliptical, or bike. But what if you don’t like using the machines? You could sprint or walk around our awesome track located on the second floor in the Wellness Center. Find a cardio workout that you like and stick to it. Plan the days of the week that you would like to incorporate your cardio workouts into your schedule.

Many people love to workout because it helps them stay fit, makes them feel better, and keeps them healthy. Some individuals do not like to warm up. So today, we must talk about the importance of warming up correctly.

Warming up and stretching can be beneficial in so many ways. For example, it increases body temperature, it reduces the potential for muscle injury, and it increases blood flow to exercising muscles. It also helps the heart and blood vessels adjust to the body’s increased demands and it prepares muscles for
impending workload. Warming up may also reduce the likelihood of excessive muscle soreness.

That being said, there is a correct way to warm-up. While the popular trend has been static stretching, stretching in place each muscle for seconds is beneficial as well; Dynamic stretching has actually been proven to be better for the athlete. Dynamic stretching is a series of movements performed in a smooth, controlled manner that can take the body to the limits of its range of motion. Dynamic warm up has led to improved performance as it allows progression of speed and agility work because the body is better prepared and better able to sustain increased loads. It can also improve forces through the connective tissue and joints with proper blood flow, circulation, and mental preparedness. While static stretching impairs performance, it does not prevent injury and it does not correctly warm up the muscles.

Some good examples of dynamic stretches that you can do before any workout are front to back leg swings, side-to-side leg swings, butt kicks, and high knees. It is important to do each stretch no longer than 2 seconds and complete movements that mimic the activities you are about to perform as closely as possible. Do the dynamic movements for about 40 feet turn around and return completing the next movement. This will help activate those muscle groups you are about to engage for exercise.

By Jessi Walker

This is the week! The fourth week of school where the exercise prescription students meet the clients they will teach, where professors start giving actual tests, and where students start to realize ihop everyday was not a good idea. So the wellness is where everyone will be .

The wellness center is usually very busy… That being said I believe everyone is nervous on some level to workout. The exercise prescription students are nervous to meet their clients; they want to say and do everything perfect. While the faculty members are probably a little worried because they want to do well on all of their fitness tests. The other students working out in the wellness are also either stressed out about an upcoming test or new to the wellness and are not used to being surrounded by their peers as they work out.

Just remember working out is a way to help with anxiety, it boosts your mood and can make you feel much better. So don’t worry when you get nervous about having to go to the wellness. Some ways to help with the nerves would be to find a workout partner! They will help keep you accountable and you will relax knowing you are headed to workout with a friend. Another great way to help calm the nerves would be to make a gym plan. Know what exercises you want to do when you get there, that way when you arrive you are not only confident but ready to get busy. The more focused you become on your workout plan the less time you have to think about your nerves. Trust me everyone has their minds on what is going on in their life that day, so just do your best and enjoy working out. It really is for your benefit!

By Ryan Brooks

High-intensity interval training or “HIIT”, is the training technique of using short intense anaerobic exercise bursts with less intense breaks in-between. HIIT has many different benefits for individuals who decide to try it. Below are some of the benefits you could see while starting a HIIT program.

1. Time Efficient – HIIT is deal for persons with a busy work schedule. As little as 15 minutes is needed to see the same benefits as an hour on a treadmill. (1)

2. Increased Calorie Expenditure – HIIT burns more calories during a workout than continuous training does. Also, HIIT burns calories even after you are done with your workout, burning more calories when your body is returning to homeostasis. (2) 

3. No Equipment – With HIIT, no equipment is necessary. Running, jumping, high knees, quick feet, or any plyometric exercise is sufficient. HIIT is costless and can be done anywhere. (1) 

4. Boosts Endurance – HIIT has been found to increase endurance with as little as 60 second bursts. This improved endurance can lead to better performance in other exercises. (2) 

5. Heart Health – HIIT is very good for your heart. HIIT can increase flexibility and elasticity of arteries and veins. HIIT is also safe and more tolerable for people with coronary artery disease than a moderate level workout. (2) 

6. Increased VO2Max – HIIT increases VO2Max. In a recent study with persons with type 2 diabetes, HIIT increased their VO2Max while a continuous exercise program did (2)

(1) http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

(2) http://www.mensfitness.com/training/8-amazing-benefits-interval-training-backed-  science/slide/3