Sesame Street Walks it Out
Phillies Phan Phever
Chelsea’s Fitness III: Stability Ball Exercises: Give Yourself a Ballin’ Workout
Monday, November 8, 2010
You’ve tried the basic cardio equipment, various exercise classes, and have even maybe lifted a weight or two, but have you ever tried using a stability ball? Stability balls are a great way to get a toned body. However, a lot of people think that the only thing stability balls are good for is crunches. This is not true!
Stability balls can be used to work out your abs, arms, legs and can provide a good cardio workout. Here are different parts of your body to focus on and various exercises to keep you looking good: Do 3 sets of 10 for each different exercise.
1. Basic Crunch: Make sure that your shoulders and upper back are on the medicine ball and your hips are off. Keep your hips elevated at a 90 degree angle. Begin your crunches.
2. Ball Pass Off: This crunch requires you to lay on the ground. From here, you pass the ball from your hands to in between your feet every time you crunch up.
3. Plank on the ball: This requires your feet to be on the ground and your forearms on the ball. Your body should be in a straight line. From here you want to pike your body up so that you butt inverts your body into an “A” shape. The ball should roll as you move under your arms.
4. Ball Twist: Get into a push-up position with your feet separated on the ball. Then slightly twist and roll the ball from side to side. This does not need to be a large twist, just a slight movement. You want to avoid losing your balance.
5. Side Wall Crunch: Lay on your side with your hip on the ball and your feet resting against a wall. Crunch to the side and twist your shoulders toward the ceiling. After you do one set, repeat to the other side.
1. Backwards Crunch: Lay with your stomach on the ball and your body in a straight line. Arch your back, lifting your head and shoulders toward the ceiling.
2. Butt Lift: Lay with your shoulders and upper back on the ball and your feet on the ground. Let your body relax so that your body is mostly lying on the ball. Extend your hips up to a 90 degree angle for one repetition.
3. Roll In: Lay with your back on the ground and your feet on the ball. Lift your hips up and roll the ball in. Bend your knees as you roll the ball in.
1. Wall Squat: Place the ball between you and the wall and simply squat so that your legs make a 90 degree angle. Let the ball roll as you move.
2. Overhead Squat: Hold the ball above your head and squat. Once again make sure that your legs make a 90 degree angle.
3. Frog Jump: Start in a squat holding the ball in front of your chest. From there jump straight up while lifting the ball over your head. Bring the ball back to your chest and land in a squat after completing the jump.
1. Push-Up: Get into the normal push-up position with your arms making a straight line with your shoulders. Place your feet on the ball behind you. Proceed with normal push-ups.
2. Tricep Hold: Sit straight up on the ball. Place your arms next to you on the ball then lift your hips up, so that you are simply balancing on your hands. Hold this for 30 seconds then repeat.
Do each of these exercises for one minute each right in a row for three sets.
1. Ball Jog: Sit on the ball and basically jog. Lift each knee one at a time up and down towards your chest as high as possible. This is supposed to be a quick motion.
2. Step Touch: Stay seated on the ball. Step to one side and have your other foot meet the other. Then repeat to the other side. The ball is supposed to roll under you. Once again this is a quick motion.
3. Ski Step: Jump your feet from one side of the ball to the other. Your upper body should twist in the opposite direction of your legs.
I hope you enjoy these ballin’ exercises!
Fresh Eats II: Lacking Energy? It Could Be Iron Deficiency Anemia
Monday, November 8, 2010
Is Mr. Sandman coming to get you when you have to be your most awake during the day? Well, it may not be just a lack of sleep from the night before, but the most common nutrition disorder in the world.
Iron deficiency anemia affects one in five American females, according to HealthTree.com. The deficiency is due to a lack of sufficient amounts of iron in their diet. The United States Department of Agriculture (USDA) explains, “Women are more likely to suffer from an iron deficiency anemia because the flow of blood from monthly period contains iron.”
If iron deficiency anemia goes untreated, heart problems may develop and lead to a rapid or irregular heartbeat. MayoClinic explains that since iron creates the oxygen carrying protein, hemoglobin, which transports oxygen from the lungs to the rest of the body. If there is a deficiency, the lack of oxygen causes your heart to compensate and pump more blood.
To avoid this kind of deficiency, there a few foods you can eat that will help put iron in your system and increase your energy:
– Meat: beef, pork, lamb, chicken, turkey
– Dark Leafy Veggies: broccoli, mustard greens, and a variety of lettuces
– Dried Fruit – raisins, prunes, apricots, cranberries
– Beans, Peas, Seeds
– Potato Skins
– Whole Wheat Bread
– Vitamin C & Citric Acids – oranges, grapefruit, lemon, lime
Now what do you eat if you can’t afford or do not have access to the foods above? There are plenty of options on campus that can help add to daily iron intake.
Some iron enriched options around campus include:
– SAC: Make yourself a salad from the salad bar. You can include your dark leafy veggies, dried fruit, beans, seeds, and occasionally meat depending on what time of the day you go. You can also pick up an orange or orange juice before you check out.
– Einstein Bagels: They carry the option of picking out a whole-wheat bagel with your choice of lunchmeat and lettuce.
– Charleston Market: This place in the SAC always has a different type of meat and a green vegetable to choose. You can also opt to get a baked potato or mashed potatoes if they are offered.
– Master Wok or any other Chinese Place on Campus: At these places, opt to get a meat with vegetable such as chicken/beef and broccoli or chicken/beef and vegetables.
– J&H: There is a wide variety of options at J&H that can help your iron deficiency needs. Once again there is the salad bar option that is also found in the SAC. You can also create your own tacos or burger with meat and lettuce.
– Jimmy Johns: Get your sandwich on wheat bread or ask for the “un-wich,” which is basically a lettuce wrap style. Here you will get your meat, dark leafy vegetable, bean sprouts, and wheat bread.
If you try to rearrange your diet and problems still persist, go to the student health center to get a blood test. If you test positive for iron deficiency anemia, they can give you an iron supplement. The supplement will help boost iron in your system and energy in your every day life.
Exercise is also vital in keeping your energy up throughout the week. So, head over to the gym and boost your cardio. If you are not too fond of the idea of using one of the dreaded machines, try taking a fun class like Zumba. To read more on Zumba follow this link: http://hercampus.com/school/temple/shake-your-booty-zumba.
Speaking words and spreading truth
By touring the nation and spreading her message of truth to thousands of people, Nina “Lyrispect” Ball, a 2005 Temple alumna of the African American studies department, said she hopes to empower America with her spoken word performances. Although she has been an actress and performer since third grade, Ball said she believes attending Temple was what led her to the dream career path she now leads.
After discovering her passion for the arts, Ball studied theater at the Baltimore School for the Arts, a high school where she was classically trained as an actress. Her interests became more guided toward the media-art world and led her to enroll at Temple in hopes of becoming a screenwriter. Ball wanted to create a more balanced work for people of color, and she knew she could create characters that were not segregated or prejudice.
“There is no substitution for human to human contact [and] the exchanging of energy and the exchanging of ideas,” Ball said. “There is just something about watching someone in a moment that cannot be rewound or done over.”
Ball said taking Temple’s Poetry and Performance class helped her understand how she could make a career of her passions and sparked her ambitions of spoken word. She began to take advantage of frequent open-mic nights around Main Campus, which allowed her to gain courage and expand her personal abilities as a performer.
Eventually, this led to her involvement with Spoken Soul 215, a collective group of five spoken-word performers from a variety of backgrounds. All the members had their own style, whether it was writing and reading poetry, singing, performing hip-hop or mentoring the youth in the community. Ball was asked to join Spoken Soul 215 three years ago, after her friend in the group heard her perform at some on-campus open-mic nights.
Together, the members of the diverse group – which now includes Ball – express the importance of free expression through the arts of voice.
“There is just you and the audience, and when you open your mouth, then that is your moment to share what you represent in this world,” Ball said.
Ball said she felt it was especially inspirational to have like-minded people to bounce ideas off, instead of carrying the loneliness of a solitary performing artist. Spoken Soul 215 created a strong support system, with each member offering individual talents to a collective whole.
Despite Ball’s passion for the arts and performing, she said difficulties can arise in speaking from your heart. She challenges ideas of a conforming society and explores how society views the world and each other as individuals.
“Even if you don’t agree with what I am saying, at least I have you thinking about something in a new way,” Ball said. “There is a payoff in knowing that you have hopefully affected someone’s life in a positive way.”
One group Ball recalled making a positive impact on was a group of Native American youth who never experienced life off their reservation. After her performance for the young audience, they presented her with a handmade wool blanket they draped on their guest of honor. Ball said she was truly shocked and felt honored to be thanked in such a momentous way.
Another moment Ball said she would never forget took place in 2006, when she was honored to perform at the Trumpet Awards in Atlanta. They enjoyed her performance so much, she said, that they asked her back the following year, after she performed in front of an audience that included Stevie Wonder and Aretha Franklin.
Though this performer has positively influenced many different groups by her spoken word, she finds her biggest accomplishment in being a mentor to the girls of Black Girls Rock, an organization based in Brooklyn, which was represented on BET this past weekend. This organization focuses on establishing self-esteem in 12- to 17-year-old girls through the arts.
“The real reward is being able to mentor young girls who I get to share [their] art and passion with, and help them find their voice within performing,” Ball said.
After looking back on her college career and comparing it to her current lifestyle as a spoken word performer, Ball advised students to use every bit of information they learn in class to accomplish their dreams. Using what is learned in poetry is the best way to challenge one’s mind, she said.
“There is a dangerous amount of conformity in youth,” Ball said. “The more of us who can speak up with our own individual voices, the better off we will all be and the more enlightened we will all be to avoid the many misconceptions about the world.”
Chelsea’s Fitness II: Spinning Class: A Quick Cardio-Filled Slim Down
Wednesday, October 27, 2010
The thought of biking for 45 minutes to an hour straight may leave you running away from the gym. However, spinning classes are not at all as bad as they may sound. With motivational music blaring and slightly dimmed lights, spinning classes are extremely energetic and fun to take; not to mention an awesome workout!
If you are in the need of an intense cardiovascular workout that will give you a quick slim down, spinning is the key to a drenched shirt and a fully toned body. The various positions spinners take on the bike, as advised by the instructor, focus on multiple parts of the body including legs, abs, and arms.
Still intimidated? The instructors at Temple University always advise throughout the workout that “you are in control of your ride.” This means that you have the ability to make your workout as easy or as rigorous as you want. The instructor simply guides you through different levels of intensity to give a basic structure to your workout.
While you have control of your ride, it is important to know what exactly you have control over. It is vital to focus on your cardiovascular fitness as well as your lower body strength training. In fact, spinning may very well be a better workout than simply running on a treadmill, because it combines the effectiveness of these two elements. It is also a low impact form of exercise, which helps if you have bad ankles or knees.
Livestrong.com states, “Depending on how fast you pedal and the amount of resistance you have on the bike, your heart and lungs will benefit, as well as your gluteus maximus, hamstrings and quadriceps.” The website states that this is a perfect option to increase energy levels while burning fat and calories. The spinning instructors at Temple University advise that an average 50-minute spinning class burns anywhere from 300 to 600 calories depending on how hard you push yourself.
Throughout the ride, the instructors will inform you to add resistance on the bike by turning a knob below the handle bars. Slight turns up in resistance signify a hill. There are also three different positions that a spinner may take to focus on different parts of the body. Quick changes in position are called jumps. Instructors also set aside time during the workout to sprint. During sprints, it is not necessarily how fast you are going but how hard you go against the resistance. These different spinning techniques split up the ride to make it less tedious and more about focusing on each individual song that is played.
I was absolutely terrified by the thought of riding a bike for an hour straight. However, after my first ride, I fell in love and rapidly saw the benefits. I started going every morning at 7:00 am and found that it quickly slimmed my stomach down in the first week. Spinning class is a terrific way to get rid of all of the toxins in your body as you sweat profusely from head to toe. So don’t forget your towel!
Temple University’s Independent Blue Cross gym holds daily spinning classes three times a day Monday through Friday starting at 7:05 am, 12:05 pm, and 5:10 pm. They also hold class on Saturday at 12:05 pm and Sunday at 5:10 pm. So, whether you are a morning or night person, Temple offers a variety of times for you to get a great combination of cardio exercise and strength training. Don’t be intimidated, just do it!