Coach’s Daily Dose: Anyplace, Anytime Fitness

Posted by Coach Stacy on October 1, 2012
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , . Leave a comment

What’s your excuse?

“I don’t have time to exercise.  I’m working 60 hours a week trying to run a company.”

“I can’t seem to squeeze it in.  Between taxiing the kids all over town and trying to run a household, there isn’t any time left for me.”

“My schedule is crazy.  I travel all the time and never seem to have time to get to the gym.  Then when I’m home, family demands and projects have me swamped.”

A common misconception with regard to exercise is the idea that you have to carve out 30-60 continuous minutes of fitness a day, or it does you no good.  In fact, according to the Surgeon General, exercise is just as beneficial when short bursts of physical activity, 5-10 minutes here and there, are accumulated throughout the day, adding up to about 30 minutes total.  The idea here is that you can make time for exercise when you squeeze it in, in small bursts throughout the day, usually when you’re busy doing something else.  In every corner of your life, there are hidden exercises waiting to be found.  Remember “Where’s Waldo?”  Well, think of this as “Where’s Fitness?” 

The answer?  It’s sometimes right in front of you.  Below are exercise opportunities that you’ll discover in everyday life.  See how many times during the day you’re able to sneak fitness in:

At the Office

  • Keeping it moving. 
    • Instead of emailing a colleague, deliver your thoughts live – walk to her office or cubicle and have a live chat. 
    • Instead of taking the elevator to your office, try taking the stairs.  What, you say, climb to the 20th floor?  Maybe take the elevator halfway then switch to the stairs. 
    • Instead of a sit-down meeting, have a walking meeting – maybe even outside, if the weather is nice.  Then you’ll cash in on the added benefit of the vitamin D boost with the sunshine.
  • Desk exercises.  Stuck sitting in front of your computer for long periods?  “Reboot” your body with a few simple movements:
    • Leg kicks/extensions
    • Toe points/flexes
    • Bend overs and side bends
    • Arm circles
    • Shoulder shrugs
    • Chair squats

Phone It In

  • Pace yourself.  Instead of sitting while talking on the phone, walk-and-talk.
  • Speakerphone/headsets.  Get that phone call in while you’re on the treadmill or bike.  Or do your crunches, squats and stretches while catching up on the latest gossip.

At Home

  • Dancing With the Chores.  Burn the calories to your favorite tunes as you clean, cook, and launder. 
  • Laundry Brigade.  Turn your laundry basket into a medicine ball, lifting, squatting and swinging it to burn off extra calories.  Get your steps in by making extra trips up and down the stairs.
  • Bag the Workouts.  A plethora of fitness opportunities await you at the grocery store.  Park further away if it’s safe.  Go up and down all the aisles, even if you don’t have to.  Use the weight of “jumbo” sized items to your advantage – cases of water, soda and dog food can be used for squats.  When unloading your groceries, make extra trips to get your steps in.  Use your grocery bags for arm curls and shoulder raises before you unpack them.
  • Cleaning Calisthenics.  Cleaning isn’t for wimps.  Chores such as mopping, vacuuming, shoveling, mowing, sweeping and scrubbing are all workouts in and of themselves.

On the Road

  • If you’re in an airplane or in a car for long periods, take active rest breaks.
  • Check out the hotel gym.
  • Explore the hotel and the surrounding area on foot.
  • Take the stairs whenever possible.
  • Walk to dinner and meetings whenever possible.
  • Take a swim.

“Waiting” It Down

  • Whether waiting for a table or for your dentist, check on your wait time and try to take a quick spin around the block if you’d otherwise just be sitting for 10 minutes.
  • While waiting for a delayed flight, do your stretches on the floor.  Use the wall for wall-sits and wall-pushups.  Explore the terminal on foot.
  • Practice meditation and deep breathing if waiting for an appointment.

Family Time – Active Time

  • Soccer moms.  After dropping the kids off at practice, walk around the field instead of sitting in the car or on the sidelines.
  • Child’s choice.  Let each family member choose a physical activity for the week that he or she will lead.
  • Get outdoors with your family.  Do something active instead of watching TV.  Play a ballgame, ride bikes or hike together.
  • Stroller workout.  Turn a walk in the park into a walking workout complete with lunges, squats, and stroller jogging.

So, where’s fitness?   It’s anyplace, anytime – and waiting for an excuse to work out with you!

_______________________________________________

For those of you living in Colorado, be sure to check out the fitness class offerings available through Coach Stacy’s Healthy U on the Class Schedules link above.  Classes are entertaining and affordable!  Who knew fitness could be so fun?

Fitness Buzz: Power to the She

Posted by Debby Ridgell on September 28, 2012
Posted in: Fitness BUZZ. Tagged: , , , . Leave a comment

Athleta, the high-end performance fitness retailer based in Sonoma, California will open its newest store at Park Meadows Mall on Tuesday, October 2.  Coach Stacy and I LOVE Athleta, for its state of the art clothing and gear, as well as its outstanding, personalized service – and I guarantee we’ll be checking out the new digs.

Whatever sparks your engine, Athleta has something for everyone who lives by the mantra, “When you’re moving, you’re improving,” whether its yoga, running, hiking, golf, swimming, paddling, cycling, tennis, weight training, or just kicking around.  The Lone Tree location will offer the hallmark Athleta personalized styling service, as well as complimentary hemming, free fitness classes and in-store discounts for fitness professionals.

The Park Meadows store marks Athleta’s 18th location to open nationwide in 2012 (the Pearl Street Boulder location will open in the fall as well) and as part of its continued support of the nonprofit Girls on the Run, Athleta will make a charitable donation to the local chapter in celebration of the grand opening. 

Athleta – Park Meadows Mall

Upper Level, near Nordstrom

8505 Park Meadows Center Dr.

Lone Tree, CO  80124

303-708-8504

Monday-Saturday, 10:00-9:00

Sunday, 11:00-6:00

Coach’s Daily Dose: Walk on the Wild Side

Posted by Coach Stacy on September 26, 2012
Posted in: Coach's Daily Dose, Get Outdoors, Physical Activity. Tagged: , , . Leave a comment

When I was a kid I LOVED Yogi Bear and his side-kick Boo-Boo.  Every chance we could, my brother and I tuned in to their antics, and their ongoing attempts to outsmart Ranger Smith in Jellystone Park.  Now that I’m an adult, I pal around with Smokey Bear for several months of the year, traveling throughout Colorado promoting all the fun ways to get fit in the great outdoors. 

But neither of my previous bear experiences prepared me for the personal encounter I had last week with a live black bear who was hanging out a mere ten feet from my back door early one evening.  I’m not sure who was more surprised – me or the bear – when we found ourselves suddenly face to face.  In that instant my life flashed before my eyes and I tried frantically to remember all the tips my Forest Service friends have taught me about what to do in wildlife encounters.  I backed ever so slowly inside and methodically closed and locked the door. 

And then, of course, I beganscreaming hysterically, “OHMYGOSH, OHMYGOSH, OHMYGOSH…….THERE’S A BEAR IN THE BACK YARD!!!”  Loud enough that they could probably hear me in Poughkeepsie.

But this was only the latest brush in a continuing succession of wildlife encounters for me throughout the summer – in addition to the skunk, the two snakes, the mice, the raccoon, the deer herds, the entire family of coyotes that have been sightseeing around my house and howling in the middle of the night, and the mountain lion that has been taking her afternoon naps in my next door neighbor’s back yard.

Yep, wildlife sightings are not at all unusual where I live, in the foothills west of Denver.   And since virtually every trip out my front or back door constitutes a walk on the wild side, I’ve made it my business to know what to do when I find myself face to face with these furry (and scaly) friends.  And the first piece of advice is to….ahem…..stay calm……

Next:

  • Back slowly away.  Don’t run away – in most cases you can’t outrun these animals.
  • Make yourself appear larger than you are.  Wave your arms or your jacket.
  • Use noisemakers such as whistles or air horns to frighten the animal.
  • If the animal is aggressive, throw stones or branches at it.
  • If you’re bitten by a venomous snake, try to immobilize the area of the bite (unless you’re alone and need to move to seek treatment).  Keep the area of the snake bite lower than the heart.  Do not cut open the wound or try to suck out the venom and do not use a tourniquet.

These tips are applicable whether you’re in your back yard or out on a trail and I keep them in the front of my mind while enjoying nature walks and hikes. The trails are wonderful this time of year; the air is crisp and fragrant and hiking is healthy exercise for both the mind and body. I want to let those of you in Colorado know about a nature walk on Saturday, October 6 at the Rocky Mountain Bird Observatory.   Walk on the Wild Side is a fundraiser supporting the Rocky Mountain Bird Observatory’s environmental education programs and will include a variety of walking venues including a 10K, 5K, and 1K as well as fun activities and healthy snacks along the way.  For more information or to register for the event, log on to http://walk.birdday.org/rmbo.

Ask Coach Stacy: The Calming Power of a Warm Bath

Posted by Debby Ridgell on September 24, 2012
Posted in: Ask Coach Stacy. Tagged: , . Leave a comment

Q:  I’m under a lot of stress lately with work and my kids and I’m finding I’m having trouble falling and staying asleep at night.  My doctor has prescribed an anti-anxiety medicine, but I really don’t want to start relying on drugs to sleep.  What drug-free remedy do you recommend for aiding sleep? – Sandy, Larkspur, CO

A: Sandy I know of two natural remedies that are cheap, easy and great for the body.  One is physical activity.  Time and again, regular exercise has been proven beneficial in promoting a good night’s sleep.  However, you’ll want to be careful with regard to the time of day you choose to exercise.  For some people, physical activity carried out too close to bedtime tends to cause sleeplessness.

Another natural sleep aid is a warm bath.  Soaking in a warm tub before bedtime is an excellent stress reliever.  It soothes tired and achy muscles, reduces anxiety, and helps increase your body temperature, which helps you fall asleep faster.  Adding Epsom salts and certain essential oils to your bath will enhance the sleep promoting benefits of your soak.  Sage, lavender, and bergamot are particularly effective in calming the mind and reducing anxiety.

Health-e Apps: Seriously, There’s an App for That?

Posted by Debby Ridgell on September 19, 2012
Posted in: Health-e Apps. Tagged: , , . 2 Comments

Last weekend I assigned Coach Stacy the task of researching the many new and interesting health and fitness apps available to smartphone users.  When I caught up with Coach again yesterday, I asked her what she’d discovered.

“Ridge, I found the most amazing app,” she said, whipping out her iPhone.  “It’s called the ‘Poo Log.’”

I shot Coach my best skeptical expression.  She’s such kidder.  But when she handed me her phone with the fully launched “Poo Log,” it became apparent she was serious.  Yes, there’s an app for that!

The “Poo Log,” available from iTunes for a mere $.99, is compatible with the iPhone, iPod touch, and iPad.  And as yucky as you’d think this app might seem, it apparently boasts some health benefits, particularly for those with gastrointestinal issues. 

Users can keep track of their, um, “sessions,” by logging the details of their “results,” including the size and shape, delivery, number of particles, smell, number of “wipes,” and personal sentiments.  The app also includes a graphing feature as well as mildly entertaining “Poo Pastimes” and trivia.

Still not convinced?  Check out this amusing ad for the Poo Log – and then download it to your iPhone today!

Game Changers

Posted by Coach Stacy on September 15, 2012
Posted in: Motivation, Pass the Health, Physical Activity. Tagged: , , , , , . 5 Comments

As I walked into my fitness studio the other day, my business partner’s jaw dropped.

“Have you lost your mind?” Debby asked, staring incredulously at the half eaten Krispy Kreme donut in my hand. 

“Nope.  And I brought some for you too,” I said, revealing the five remaining donuts in the box behind my back.

Debby instinctively began backing away as though a box of spiders was being proffered in my outstretched hands. 

“Relax,” I said, “I’m celebrating.  An article in today’s paper reported that the latest research from the National Institute on Aging shows that calorie restriction does not increase our lifespan.  So I figured we might as well enjoy a Krispy Kreme or two.”

Debby folded her arms resolutely in front of her, a study in willpower.  “But eating that donut – is it healthy for you?”

There it was – the million dollar question.  Needless to say, I did not have seconds that day.  The answer, of course, is no – eating a steady diet of junk food is not healthy for you.  But it’s really more about balance and moderation.  My philosophy – and what I tell my clients – is that if we eat healthy 80% of the time and engage in physical activity at least one hour every day, we’ll handily win the fight against obesity.

Sadly, obesity-related diseases represent a $254 billion per year problem in the United States.  According to the American Heart and Stroke Association, “If current trends in the growth of obesity continue total healthcare costs attributable to obesity could reach $861 to $957 billion by 2030.”

But imagine the positive impact if we all took ownership of our health, if we all started making better choices, if we all started being more active.  It would mean fewer doctor visits, fewer insurance claims – and thus, far less strain on the U.S. economy. 

Prevention is a key component to health.  As a Personal Trainer, I’ve seen first-hand how healthy lifestyles aid in rapid recovery from illness, disease and injury.  Even the normal aches and pains of age tend to subside with regular physical activity.  And this is why I chose to use my gifts and talents as a coach and wellness advocate, championing prevention as a cause through my company, Fitness Scouts, its education arm, Coach Stacy’s Healthy U, and its nonprofit arm, We Play It Forward.  Through these endeavors Debby and I serve as Game Changers in the fight against obesity. 

Two more Game Changers I want to spotlight today are colleagues and friends of mine, Shellie Pfohl, Executive Director of the President’s Council on Fitness, Sports and Nutrition and Patti Howell from JAMmin’ Minute.  Their passion and tireless efforts are changing the landscape in the world of health and fitness.

Under Shellie Pfohl’s watch, America’s Youth Fitness Test has gotten a makeover.  More than two decades after its last update, the physical fitness test many of us did in school has a new look. Just in time for the new school year, the President’s Council on Fitness, Sports & Nutrition (PCFSN) announced that the former Physical Fitness Test is now the Presidential Youth Fitness Program, and that it will focus primarily on assessing health versus athleticism for America’s youth.  Since less than one in five youth get the exercise they need and high rates of childhood obesity are sweeping the nation, PCFSN and its partners recognize the importance of motivating children to get active, whether through sports or physical activity on the playground, in the park or in the backyard. Research shows nearly one in three children are overweight and one in six are considered obese. These numbers can have a major effect as children grow into adults.

The updated program will now provide training and resources to schools for assessing, tracking and recognizing youth health-related fitness. Support available to all schools includes Web-based access to test protocol, standards for testing, calculators for aerobic capacity and body composition (BMI), promotion of the Presidential Active Lifestyle Award (PALA+), online training, school recognition programs and more.  Changes to the Presidential Youth Fitness Program were developed in partnership with experts in health promotion and youth fitness including the Amateur Athletic Union, the American Alliance for Health, Physical Education, Recreation and Dance, the Centers for Disease Control and Prevention and the Cooper Institute.  To learn more about the Presidential Youth Fitness Program visit www.presidentialyouthfitnessprogram.org.

Patti Howell is founder and CEO of Health E-Tips and creator of JAMmin’ Minute, a one minute physical activity routine that can be done anywhere and anytime.  A remarkable fitness event is scheduled for September 27.  Help our schools and kids lead the nation in the first ever JAM World Record 2012.  It’s a quick, easy, FUN routine that all ages and abilities can do, wherever you are, to be part of a World Record.  This national initiative has been created to raise awareness about the importance of making good health choices and physical activity as a daily habit.  JAM World Record 2012 with Let’s Move in School also urges everyone to support our schools where every student has the opportunity to learn healthy habits and participate in a quality physical education program. In the spirit of friendly fun, there is a state competition and the state that recruits the most people to participate will be named the National JAM winner.  Sign up today to be counted in your state’s totals and learn the easy routine at www.jamworldrecord.org.

So there you have it, two new ways to be a Game Changer with us here at Coach Stacy’s Healthy U.  No matter what activity you choose just remember, when you’re moving you’re improving!  And please, Pass the Health and forward information about these two Game Changing programs to family members, friends and colleagues who’d like to join in our movement.

Pass the Health: Leave the Kitchen Sink

Posted by Debby Ridgell on September 11, 2012
Posted in: Pass the Health. Tagged: , , . Leave a comment

I was tending to my lawn early one morning last week when I spied a young man trudging down the opposite side of the street, headed toward the nearby high school, a bulging and enormous backpack strapped to his shoulders.  He paused briefly waiting for a car to pass in order to cross the street, and in that fleeting and perilous moment, he leaned back slightly and I was certain he was going to tip over backwards from the weight of his load.  He quickly recovered and continued on his way, shoulders hunched and obviously straining under his cumbersome pack, which was roughly the size of a small suitcase.

“Everything but the kitchen sink,” I thought; back problems in the making.

Where backpacks are concerned you’ll want to exercise some caution.  Recent studies have shown that heavy or improperly carried backpacks can lead to back pain and poor posture, as well as curvature of the spine, spinal compression, pressure on neck and shoulder blood vessels and nerves, and Spondylolysis (lower back stress fractures).  An astounding 7,000 emergency room visits due to backpack injuries are reported every year.  58% of orthopedists have treated patients complaining of back and shoulder pain related to backpacks.  Clearly, “backpack bulge” is a problem.

It’s widely believed that increasingly more rigorous academics are requiring students to carry as much as 40% of their body weight in their backpacks.  As a general rule of thumb, a backpack should weigh no more than 10-15% of an individual’s body weight.  For example, 75 pound child’s backpack should never weigh more than 7 ½-11 pounds.  If you weigh 120 pounds, your pack should top off at 12-18 pounds.  However, a recent survey of the American Physical Therapy Association found that more the 50% of children reported carrying backpacks that are too heavy.

In the future, as eReaders and eBooks become more prevalent, we might see the physical problems associated with heavy backpacks diminish a bit.  Meanwhile, here are additional tips for packing and carrying backpacks safely:

  • Pack heavier items first so that they are closest to the body.
  • The backpack should not hang more than 4 inches below the waistline.  Adjust the straps accordingly.
  • When lifting the pack, bend at both knees and lift with the legs.
  • Use a backpack with wide, heavily padded shoulder straps and a lumbar cushion.  The straps should hug the center of the back. 
  • Always wear both straps so that the weight is distributed evenly.
  • If heavy loads are routine and it’s feasible, you might try going with a wheeled backpack.
  • Look for functional features like pockets and compartments to help spread the weight out.
  • Attach a luggage tag to the pack with an adult’s contact information so that if it’s misplaced, it might find its way back to you.

And last, but not least, pack only the items you’ll need any particular day.  Extra and unnecessary items only add weight.  You can leave the kitchen sink at home.

Best Bets – Eating Out

Posted by Debby Ridgell on September 6, 2012
Posted in: Diet & Nutrition. Tagged: , , . 4 Comments

Now that September’s here many of us are ratcheting things back up again.  Summer vacation is all but a memory; school and work are already demanding and time, once again, is tight.  For me, that usually means it’s time to eat out, often an interesting proposition when Coach Stacy’s along for the ride.  She has a peculiar sixth sense about restaurant food and she’s not at all shy about sharing it.  After a recent business meeting we stopped at Ted’s Montana Grill for a quick dinner and this is how that played out:

Waiter:  “Hi, my name is Steve and I’ll be taking care of you today.  Can I start you off with some drinks?”

Me:  “I’ll have a Big Sky Lemonade.”

Coach: “Ridge, you sure you want to drink that?”

Me: “Umm…..”

Coach: “There are two kinds of liquor in that drink.  You don’t want to drink all your calories today.  We’ll have two iced teas.  And we’re in a bit of a hurry, so we’ll go ahead and order our food now too, if that’s okay.”

Waiter: “Sure, whenever you’re…..”

Coach:  “I’ll have the Skinny Dip, medium rare, and no bun.  And could you also bring a side of ranch dressing?”

Waiter: “Absolutely, and for you miss?”

Me:  “I’ll have the Snowcrest Chicken Sandwich with a side of fries.”

Coach: “Ridge, you sure you want to eat that?”

Me: “Umm….”

Coach:  “She’ll have the Bison Tenderloin Filet, medium rare, and the Roasted Asparagus.”

Waiter:  “Absolutely, I’ll have that right up for you.”

Turns out Coach was right.  My Big Sky Lemonade would have cost me 260 calories as opposed to my iced tea, which had no calories.  My Snowcrest Chicken Sandwich and fries?  A whopping 1,518 calories vs. the Bison Filet and asparagus, which tallied 605 calories.  Uncanny, yes?

Whether you opt for fast food or fare that is slightly more upscale, here are some Best Bets as featured in Eat This, Not That: Restaurant Survival Guide – a few menu options to choose, others to avoid and several which, if consumed, you’d need to run a half marathon to work the calories off.

 

@ Arby’s

Choose:

Bacon, Egg & Cheese Croissant

378 calories, 25 g fat (12 g saturated), 850 mg sodium

Avoid:

Ham, Egg, & Cheese Wrap

575 calories, 31 g fat (10 g saturated, 1 g trans), 2,005 mg sodium

@ Burger King

Choose:

Chicken Tenders

400 calories, 21 g fat (4 g saturated), 920 mg sodium

Avoid:

Tendercrisp Chicken Sandwich

800 calories, 46 g fat, (8 g saturated, .5 g trans), 1,640 mg sodium

@ McDonald’s

Choose:

McDouble

390 Calories, 19 g fat (8 saturated, 1 g trans), 920 mg sodium

Avoid:

Angus Deluxe

750 calories, 39 g fat (16 g saturated, 2 g trans), 1,700 mg sodium

@ Olive Garden

Choose:

Herb Grilled Salmon

510 calories, 26 g fat (6 saturated), 760 mg sodium

Avoid:

Chicken Scampi

53 g fat, (22 g saturated), 1, 880 mg sodium

@ P.F. Chang’s

Choose:

Pan –Fried Peking Dumplings

372 calories, 20 g fat (4 g saturated), 860 mg sodium

Avoid:

Chang’s Chicken Lettuce Wrap

1,288 calories, 24 g fat (4 g saturated) 1,388 mg sodium

@ Chipotle

Choose:

Steak Salad (with black beans, cheese, and green tomatillo salsa)

435 calories, 16 g fat (7 g saturated), 985 mg sodium

Avoid:

Vegetarian Burrito (with black beans, cheese, guacamole, and red tomatillo salsa

830 calories, 35.5 g fat (10.5 g saturated), 1,950 mg sodium

@ Red Robin

Choose:

Asian Chicken Salad (with Asian Dressing)

600 calories, 15 g fat, 1,945 mg sodium

Avoid:

Mighty Salmon Caesar Salad (with Caesar Dressing)

1,010 calories, 64 g fat, 1,319 mg sodium

Get Ready for that Half Marathon (if you haven’t had a heart attack):

 

Applebee’s Quesadilla Burger

1,820 calories, 46 g saturated fat, 4,410 mg sodium

California Pizza Kitchen Thai Crunch Salad with Fresh Avocado

2, 238 calories

Outback Steakhouse Baby Back Ribs (full rack)

3, 021 calories, 242 g fat (90 g saturated fat), 4,648 mg sodium

Your Personal Safety Kit

Posted by Debby Ridgell on September 4, 2012
Posted in: Uncategorized. Tagged: , . 2 Comments

The fall semester has kicked off and you’ve equipped yourself with all the tools you’ll need for a successful year:

    New laptop?  Got it.

    Mini-frig?  Yep.

    Textbooks?  Uh-huh.

    Personal Safety Kit?  Oops……

No Safety Kit?  Well, then, back up the truck!  Campus accidents and crime have been on the rise in the past decade.  The most commonly reported crimes at colleges and universities are those involving personal property.  But a recent study found that women between the ages of 16 and 24 were the victims of rape at four times higher the rate of the overall population of women; obviously high school and college aged women are the most vulnerable.  One estimate is that some 25% of college women have been victimized by rape or attempted rape – a sobering statistic.

However, with a little common sense and a lot of precaution, your college years can be safe and secure.   So here it is – your Personal Safety Kit:

  • As you move in to your new residence hall or apartment, take some time to study your environment.  Check out the routes to and from your classes.  Prior to attending any social gathering or activity, survey the surroundings.  Are the areas well lit?  Is there an emergency phone nearby?  Become aware of dark nooks and crannies and areas where an attacker might hide. 
  • Use the “Buddy System.”  Whenever possible, travel with a friend or a group instead of alone.  When you’re going to be out and about tell a friend where you’re going and when you think you’ll be back.  If your plans change, let your friend know.  Some campus security offices provide escort services for the safety of students who are on foot alone at night.
  • Walk or jog in well-lit and well-populated areas.  Be aware of your surroundings.  Pay attention and walk with confidence.  Do not walk or jog with earphones or earbuds.  If you think there’s a chance you’re being followed, cross the street or run to a store or place of business. 
  • Get in the habit of locking your doors – to your dorm or apartment as well as your car.  Anytime you leave your room or apartment, even for just a few minutes, lock your door and windows and bring your key.  Check the back seat of your car before you get in and lock the doors immediately once inside.  Keep your windows rolled up.  When approaching your car or apartment, have your keys in hand and ready.
  • Be prepared to defend yourself if necessary.  Take a self-defense workshop if one is offered on campus.  Purchase and learn to use mace or pepper spray, or carry a personal alarm or whistle.
  • Consume alcohol with caution.  Not only is it fattening, it dulls your senses and inhibitions and makes you vulnerable to attack.  Know where your drinks come from – never accept a beverage from someone you don’t know and trust and if you’ve lost sight of your drink, even momentarily, stop drinking from that glass or container.  Be alert to the possibility that your drink could be spiked with a date rape drug.
  • Be sure your dorm room or apartment is equipped with both a carbon monoxide detector and smoke alarm.  Develop at least two evacuation routes in case of fire.  Avoid overloading electrical outlets and use small appliances and electrical gadgets with automatic shut-off features.
  • Guard your belongings and identity.  Avoid keeping valuables in your car – and if you must store valuables in your car, lock them in your trunk.  Never leave your backpack, purse, wallet, laptop or cell phone unattended.  Don’t loan your keys out to anyone.  Consider registering your expensive belongings, like your computer and bike, with the police – have them engraved or tagged.  Identity theft is on the rise on college campuses and avoidable by exercising the following precautions:
    • Password-protect your phone and computer.  Protect your PIN.
    • Lock personal and financial documents in a drawer, file cabinet or safe.
    • Guard your mail.  Opt for a post office box rather than having mail sent to your dorm.  Residence Hall mail is not always secure.  Post outgoing mail in a USPS mail box.  Shred credit card applications.
    • Take precautions in where and how you share your Social Security Number.  If your student ID number is your Social Security Number, request a change.
    • Keep close tabs on your credit cards, driver’s license and check book.
  •  Be very careful what you reveal – in writing or images – on Facebook and Twitter.  Location-aware features are becoming commonplace – from geolocation tags on Twitter to GPS on your smartphone – and as cool as they are, they can also easily put you at risk of attack or personal theft.  Take precautions in posting your status and avoid revealing your whereabouts.  Also, use privacy and security settings with your social networking sites, and change your passwords frequently.
  •  Trust your instincts!  If your gut tells you something doesn’t seem right, get out of that situation quickly.

Being on your own while in college can be fun and exciting, but it’s important to be prepared and aware.  Pack your Personal Safety Kit – for your college years and for life.

The Freshman 15: Are You At Risk?

Posted by Debby Ridgell on August 30, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , , , . Leave a comment

By: Robyn H. Whitehead, MS, ACSM/HFI

Welcome to college! For many of you, this is your first time away from home.  You’re now on the road to adulthood and you’re starting to make decisions for yourself.  What types of decisions will you make?  Good or bad?  This is a time of newfound freedom in your lives, but with freedom comes responsibility.  Start making healthy decisions now so that they become habitual.  

In this article we will be examining the concept of the “Freshman 15,” wherein many new college students add fifteen or more extra pounds during their first year of school.  Read through this article and think about the factors that contribute to this sudden weight gain and then make healthy choices that will become habitual throughout your adulthood.

Freshman 15: Is it Real?

A Google search of “The Freshman 15” in November 2006 yielded 203,000 links, and many online articles described methods to avoid the sudden weight gain.  The results of Scientific studies are divided, with some suggesting that freshmen gain as much as 15 extra pounds, whereas others report minimal weight gain.  Researchers who confirmed this kind of weight gain attributed it to snack consumption, larger meal portions, and decreased activity.  One study found that although both sexes gained weight, men appeared to gain more and experience a larger increase in body mass index (BMI).  A 2008 study noted an increase in all measures of body composition between men and women but found no differences among sex or race.  Many of these studies involved small sample sizes, which made determining the validity of the Freshman 15 construct a difficult task. Given the dramatic increase in obesity among the US population, determining the validity of this trend is important and developing methods to avoid the weight gain is critical.

What Can You Do?

Here are a few tips to help you avoid the weight gaining pitfalls that you’ll experience during your freshman year.

  • Eating snacks or mini-meals after every three or four hours can help avoid bingeing. The challenge is learning how to incorporate healthy eating and exercise into a schedule that is very demanding. I remind students that this is not too different from the life they will graduate into, so they should make healthy periodic snacking habitual now.
  • Mind your food choices in the Dining Hall. Don’t jump immediately into the salad bar line. There may be healthier options such as fresh vegetables or whole-grain pasta.  Be conscious of how much cheese, meat, beans, nuts, or salad dressing you put on your plate. Choose more vegetables.  A dinner plate should comprise two-thirds fruits, vegetables, and whole grains. This is a good rule of thumb to build a healthy meal.  Also, ask questions in the dining facility such as “How is that prepared?” or “Can I get it without butter?”
  • If you order late-night pizza, get a salad too so that you can control the number of slices you eat.  Eat with friends, not in isolation, as this leads to disordered eating.  When you restrict what you eat during the day to allow yourself to drink at night, alcohol affects you more quickly, dropping your blood sugar and triggering the need to eat.  Alcohol also lowers your inhibitions. You can end up eating as many calories — if not more — than you would have if you had eaten throughout the day and still had a drink at night.
  • Schedule time for exercise several times per week.  Walk or ride your bike to classes or park farther away if it’s safe.  Look into your campus’s recreation facility and sign up for an orientation.  Get involved with recreational sports on campus.

Follow these guidelines and share them with your friends.  Challenge each other to eat better and make time to exercise.  These tips and ideas should keep you on the road to good health throughout your college years and beyond. 

Robyn Whitehead is the Director of the Department of Wellness and Health Promotion at Arkansas State University in Jonesboro, AR, and on the Board of Directors of the National Association for Health and Fitness