HEALTHY LIVING

Fitness

Novice:  Working out for the first time in a while or for the first time period is a mental game. In order to be successful, one must set reasonable goals. Do not be afraid to of what other people think in the gym either. Everyone workouts out differently. You may see one person using heavier weight or performing at a higher intensity, that is okay. Do not get discouraged or try to replicate his or her workout. If you stay focused on your workout and overall goals, then you have a higher chance of success. 

 

Pre-workout:

• 3 minutes Walking

• 3 minutes Jogging

• 2 sets of 10-20 Pushups

• 25 Jumping Jacks

 

Beginner Exercises (light weight and good form are key):

• Squats: great for targeting multiple muscles with one exercise

• Bench Press: easy and effective chest and upper body movement

• Bicep Curls: helps strengthen the biceps and triceps muscles

*To prevent injuries it is best to have a spotter when performing both bench and squat.

 

Advanced Exercises:

• Upright Row: targets the traps and is also a good shoulder exercise.

• Lying Tricep Extension (Skullcrusher): great for targeting those triceps.

• Leg Extension: The leg extension is a great exercise for isolating the quads

 

Expert: Once you are able to perform more complex and dynamic lifts with more weight, remember the fundamentals and set acheviable, but challenging goals. In order to maximize your workout and injury, you should allocate certain days to one muscle group and alternate days to another. An average schedule is to devote three days to full body workouts and spend two days targeting either legs or arms. The key component to physical activity, however, is knowing what is best for your body. No matter how advanced one becomes in the gym, always remember  to stretch post- workout. 

 

Nutrition 

No matter how old you are, whatever you put into your body will either have a positive or negative effect.  The age-old saying, “You are what you eat” reminds you about making smart and healthy choices when it comes to food and nutrition. By eating well-balanced meals, you are giving your body the fuel that it needs to thrive and grow. With finals are quickly approaching it is espicailly important to maintain a highly nutritional diet.

 

College students, especially around finals, are incredibly stressed. Worrying about nutritional and eating healthy usually falls through the cracks. Healthy habits, however, must be a priority even for college students. Eating well-balanced meals will allow your brain to work at its maximum potential.

 

Rockhurst University has four on-campus dining options that provide students plenty of variety to make health concious decisions. Chartwells, under Compass Group North America, runs Rockhurst University dining services and provides students with nutritious and delicious food through the Pulse on Dining cafeteria. Different menu choices are what set Pulse on Dining apart from the other dining options at Rockhurst.

 

(Quote from Andrea Ogden, a registered dietitian & retail & marketing manager for Rockhurst Dining Services).

 

From tasty sandwiches to wraps and salads Subway is the place to grab a quick meal on the go. At Einstein Bros., students and faculty will find bagels, sandwiches, fruit, homemade soups, muffins, smoothies and other coffee beverages.

 

No matter where you decide to eat at on campus, do yourself favor and be mindful of your food choices. The healthier  choices you make, the healthier you will be and feel as a person.

 

Motivation

When you are struggling to overcome life's daily obstacles, finding motivation to maintain a healthy lifestyle, "hitting the gym," can be a real struggle. At times some of us need more of a push than others to get off the couch. Motivation is a key factor in a healthy lifestyle and can come to individuals in a multitude of ways, the trick is finding that spark and setting yourself in the routine. 

 

Here are some tips to get you started, keep you engaged and to remind you why you started.

 

• Find a Gym Buddy

Sometimes motivation can come from having someone else to go to the gym with you. When you feel like skipping a day or watching your favorite television show, your gym buddy will get you off the couch in no time.

 

• Sign Up For a Race

When you sign up for a race, you are held accountable to train properly to reach your targeted goal. Signing up for a race, whether it be a warrior dash, or a 5k color run, can provide you with the skills you need to buckle down, and prove to yourself that you are worth more than you believe.

 

• Carve Out Time

Prayer, mediation, and personal time are necessary for personal success. Whether you are feeling worn out, frustrated or insecure, taking time out of your busy schedule will provide the extra peace and energy you need to get back on track. You will emerge refreshed and ready to make time for a normative workout routine. You will thank yourself later.

 

• Don't Give Up

The hardest part of starting a workout routine, is starting a workout routine. Once you take that first step remember to keep taking more steps. Set reachable goals and keep breaking them. 

 

Injury Prevention

There are countless ways to prepare your body before beginning your work out. Taking ten minutes to stretch and warm up your muscles can prevent long term, expensive and painful injuries. 

 

“Typically when people embark on a fitness routine it is common that their good intentions get cut short by some sort of injury,” said physical therapist and Midwest’s strongest man 2014, Jon Hereth. “Often people don't move well or efficiently and adding activity or loads to that can cause and increased risk of injury. Using a physical therapist to help correct your movement deficiencies can help you reach your goals and stay injury free.”

 

The Rockhurst gym is open 24 hours a day, seven days a week and is fully equipped to fit any range of ability.

           

“We’re not specifically trained to help or advise anyone with their workout routines,” said Rockhurst Gym employee Michael Engler, a sophomore at Rockhurst University, “We are there incase anyone attempts to lift more than they are prepared for and keep gym equipment clean and organized.”

Due to on-the-go schedules, college students across the country experience difficulty maintaining a healthy lifestyle both in the gym and at the dinner table. Not every student has the opportunity to be in the physical condition of  the student athletes seen walking across campus every day. Many have trouble finding the time or even the energy to fit a workout into their daily lives.

SUSTAINING AND MAINTAING