Be Broncho Fit!

Five Top Ways to Exercise While in College

One question always asked is how college students can keep from gaining that “freshman 15”. There are many ways to bypass that but exercising to me is the best way to keep from gaining those extra pounds. Here are my top 5 ways to exercise during your college life.

  1. Walk or bike to class: this is an easy way to get your heart rate up and your blood flowing before you get to your class. Getting your blood pumping before class can help your mind retain information longer rather than getting to class when your brain is still tired.
  2. Join an intramural sport: not only is this a great way to keep off those extra pounds but this is also a great way to keep your body in shape.  It allows you to meet new people, make new friends, and keep your competitive side alive. Click here for more information on intramurals.
  3. Go for a walk with some friends: UCO has a beautiful campus. The landscape within the campus makes for a relaxing and therapeutic walk. There are three different trails that are mapped on the UCO website that will guide you through campus. Walking with friends outside is a great way to reflect on what you have done the past week and what you still have to do within the next week.
  4. Take a fitness class as a course: there are a few different exercise classes that you can take that will not only allow you to get credit hours but they also allow you to learn how to exercise from professionals while taking the classes.
  5. Go to your college gym: UCO offers a free gym at the Wellness Center for all students and faculty. Yes, the gym can get a little packed every now and then but when you are a college student and there is an opportunity to take advantage of a free gym, why not take it? This allows you to save money on the gas to and from another gym, that you have to pay a membership for. So, you are not only getting a good exercise in but you are saving money at the same time.

The best thing about all of these is that they are all easily accessible. One of the biggest complaints coming from college students is having time and having money to go to a gym to work out. So skip going to the gym, save time, save money, and use these top five ideas to exercise.

Jared Hardcastle

Posted on March 11, 2014 by Buddy Broncho

Lose Stress, Get Fit

Stress and anxiety levels are commonly high amongst college students, increasing throughout the semester with tests and deadlines slowly creeping up. The physical benefits of exercise, such as weight loss, decrease in blood pressure, and general heart health, have been discussed for many years with plenty of research to back them . But recently there has been a lot of research involving the mental benefits of exercise. Most of the mental benefits come from the release of endorphins and improvements in sleep which cause a decrease in levels of stress and anxiety. While college students may have a full load of classes, with jobs to top it off, they are also the most time-flexible population with the least amount of obstacles to exercise. So why don’t stressed college students just go to the wellness center for some well-deserved stress relief? The problem is that a lot of them don’t know where to begin! The following are simple exercise guidelines that can help reduce stress and anxiety levels for beginners:

  • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
  • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
  • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
  • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
  • Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or classmate.
  • Be patient when you start a new exercise program. Most people starting an exercise program take about four to eight weeks for the exercise to start to feel easier.

Use these guidelines to get started with your stress relief and keep finding new exercises that you enjoy!

-Taylor Lesser

Resource: http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Posted on March 4, 2014 by Buddy Broncho

Smart Shopping!

Many people believe that it is too expensive to eat healthy. Fast food prices make meals they serve seem appealing, but there is hardly any nutritional value in the food being consumed. Prices of fresh and healthy food items seem to steer people away when they see the prices of the cheaper processed food. Fear not! Eating healthy does not have to put a hole in your wallet. Following a few easy tips can help you eat healthier without spending extreme amounts of money.

  • Plan meals– Planning meals can help you stay on track of what needs to be purchased while grocery shopping. This can help avoid unnecessary spending on “random pickups” in the grocery aisles.
  • Keep it basic– Purchase fresh fruits and vegetables that are in season. You do not need to eat exotic fruits and vegetables to be healthy. You can take it a step further by purchasing fruits and vegetables from farmers markets that are usually close by.
  • Only essentials– You may love soda, juices, and sugary snacks, but they are not necessary. Water is the healthiest option with a well planned diet. There are now many different flavor packets that can be added to water for taste that in the long run will be cheaper than buying multiple sodas or juices. Replace sugary snacks with fresh fruits, vegetables, and nuts. These are better choices for your body and help you maintain throughout the day more efficiently.
  • Save leftovers– Be sure to save the leftovers from your healthy meals. Leftovers can be used as snacks the next day, or be additions to a new meal without being wasteful.
  • Buy in bulk– Only buy in bulk items that you and your family consume a lot of. This will help you save by not having to buy it every trip you make to the grocery store.
  • Be Aware– Be aware that coupons help you save. Do not let the judgment you feel you might receive stop you from using them. Also, buy store brand products. These products are usually cheaper than their name brand counterparts.
  • Pack Lunch– Packing lunches will help you from spending money during the day at fast food restaurants or other eateries. Packing a full lunch with snacks included can save trips to the vending machine for unhealthy “pick me ups.”

The goal of healthy eating on a budget is being conscious of your purchases. You will end up purchasing more foods of substance that will last you until your next meal or healthy snack, without having to eat more…It might even help you eat less if you are consuming the proper amounts of each food group. Be aware of money saving items that can keep your body and wallet happy.

-Lekisha Laster

P.S. Eat before going grocery shopping! Shopping on an empty stomach can lead to impulse buys that you would not have otherwise made.

Posted on February 26, 2014 by Buddy Broncho

Switch-It-Up Recipes

Tired of eating the same thing for lunch or dinner? Numerous people “meal prep” for their up-coming week, but often have the same chicken breast recipe for every meal. Here are a couple of different recipes to help you spice up those boring meals.

Chicken:

Tilapia:

Shrimp:

Christine Burns ~Blogistics!

Posted on November 21, 2013 by Buddy Broncho

Fight Food Cravings

Let’s face it, dieting can be hard work. Whether you’re fighting late night munchies or constantly getting tempted by that dreadful office vending machine, there are a couple steps you can take in order to fight those cravings.

1. Hydrate. A lot of times the body confuses the sensation of hunger and thirst. Try drinking a bottle of water before a meal or whenever that next craving attacks. This can usually curb the “I’m starving and could eat a whole elephant” feeling.

2. Find an alternative. This can be a bit more challenging because you know you are hungry, but you aren’t quite sure what you are hungry for. Often times people are craving sweets, chocolate, something salty, or just looking to satisfy that “give me something crunchy” feeling. Here are a couple alternatives when craving these items.

You’re Craving: Sweets/ Sugary Foods

What to eat instead:  Fresh fruit. Strawberries, grapes, ect.

You’re Craving:  Chocolate

What to eat instead:   Trail mix with dried fruit. Add pieces of dark chocolate if desired.

You’re Craving:  Something Salty

What to eat instead:   Almonds or cashews

You’re Craving:  Breads

What to eat instead:   Nuts or beans

You’re Craving:  Crunchy Foods (Chips)

What to eat instead:   Baby carrots, or broccoli 

3. Wait it out. Most of us eat way too fast no matter what meal it is. Before you go back for seconds or grab another snack, wait about 10-15 minutes and then decide if you’re still hungry.

4. Get fresh. Yes, this might sound silly, but chewing a piece of sugar free mint gum or brushing your teeth may also help you fight those cravings. Nobody likes drinking orange juice right after they brush their teeth in the mornings so don’t be afraid to use this trick throughout the day no matter where you are.

Christine Burns ~ Blogistics!

Posted on November 20, 2013 by Buddy Broncho

Weight Machines vs. Free Weights

There are so many different types of resistance training equipment that it can be hard to determine what’s best for you and your own personal fitness level. There are many different weight machines for all of the major muscle groups, resistance bands, and free weights, so how do you choose what’s right for you? Below is a list of some of the advantages for machine weights and for free weights to help you decide.

Machined Weights Advantages:

  • Better for beginners
    • Instructions on how to use them
    • Pictures for muscle education
  • Less risk of injury
    • No spotter needed
    • Guide you through the proper range of motion
  • Good for isolating muscles
    • If you are injured and want to avoid working a particular muscle group or specifically want to work a specific muscle group

Free Weights Advantages:

  • Functional
    • Many of the exercises that can be done with free weights are more realistic for everyday life, however using free weights also requires a more knowledgeable user who knows the proper techniques and forms to reduce the chance of injury
  • Larger range of motion
    • A greater range of motion may feel more comfortable or natural for your body
  • Balance, coordination, and bone loading
    • You have to work harder to maintain balance and coordination with free weights which is better for your body, and bone loading strengthens your bones
  • Recruit more muscle groups
    • Train more than one muscle group at a time

Casey Robertson ~Blogistics!

Posted on November 19, 2013 by Buddy Broncho

Are you getting too much of a good thing?

Up to 20% of athletes experience overtraining, which is also commonly referred to as “staleness”. If an individual is not getting the proper rest time after the overload of intense exercise, the body will have an increasingly harder time recovering from a workout. If inadequate rest periods are continued, performance will actually decline. It is important to note that overtraining is not just for athletes. Regular exercisers who do not get enough rest can experience it as well. Below are some common symptoms of staleness.

1. Fatigue which could also be accompanied by feeling of irritability, moodiness or depression

2. You just don’t feel like working out/ losing enthusiasm for your sport

3. Persistent poor performance accompanied with higher fatigue level

4. Sleep disturbances/ inability to focus

5. Restlessness/ hyperactivity/ increased resting heart rate

6. Continued feelings of soreness and stiffness in muscles and joints

7. Injuries

8. Weight loss accompanied by loss of lean muscle

Source:
Katch, F. I., Katch, V. L., McArdle, W. D., (2010). Training for anaerobic and aerobic power. In E. Lupash (Eds.), Exdercise physiology: Nutrition, energy, and human performance. (pp. 483-485).

Casey Robertson~Blogistics!

Posted on November 12, 2013 by Buddy Broncho

Strength Training and Weight Loss

Most people think that when trying to lose weight, cardio is the way to go. What most people don’t understand is that cardio is exactly what the word means—it’s for your heart. Although improving your heart health is great, cardio itself does not burn many calories. The best way to lose weight, burn fat, and build muscle is to incorporate strength training into your regular exercise regimen.

The more muscle you have, the more fat you burn. The American College of Sports Medicine (ACSM) recommends 2-3 days of strength training per week with about 48 hours of rest in between sessions. You should perform 2-4 sets of 8-10 reps each session. Sessions should include exercises that work major muscle groups. Compound exercises are a great way to add in strength training without having to put in extra time. An example of a compound movement would be a squat with an overhead press. Regardless of how you strength train, remember that it is an important component to your overall health, fitness, and body composition.

So, if you’re really looking to lose weight, incorporate strength training into your existing exercise regimen if you’re not already doing so. Be sure to give your muscles time to recover, and properly fuel your body to help muscles recover even faster. If you are just starting out, you can slowly progress as you become stronger and your muscles become better trained.

Hannah Miller-Blogistics!

Posted on November 8, 2013 by Buddy Broncho
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