Staying on TRAC

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2010-04-28T12:00:00.001-05:00

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Ways to improve your golf game

2010-04-23T10:49:00.003-05:00

Teeing off to play a round of golf can be a lot of fun, but the game requires a great deal of strength, stamina and cardiovascular fitness.

Assistant Director of Recreational Sports Amanda Jillson recommends running, biking or walking for at least 20 minutes to improve your cardiovascular fitness before you take to the course. She says it could even improve your game.

“You don’t necessarily have to be in cardiovascular shape to have a good golf game, but it is really important to be able to have that stamina to walk 9 or 18 holes,” said Jillson.

Jillson also recommends stretching before and after a game of golf and also during the week before you even think about going to the course. Strength training exercises like chest presses, shoulder flies, push-ups and neck extensions are also important.

“In recent studies it has been shown that it’s really important to strength train between 8 to 10 repetitions of your workouts,” said Jillson.

Developing muscular strength and power is essential for generating club head speed, a determining factor in how far you can hit the ball.

For more information about improving your golf game contact Amanda Jillson at ajill2@uis.edu.

Alternative workout options and sport clubs

2010-04-01T08:43:00.005-05:00

Putting variety into your wellness routine is very important to your health. It gives you confidence as well as alternative workout options.

“It kind of spruces things up and makes them more exciting,” says Amanda Jillson, assistant director of recreational sports.

Jillson recommends playing a pickup game of basketball, participating in racquetball or enjoying the outdoors by participating in sport clubs like Club Baseball at UIS.

“It’s a good time and keeps you active. It helps you get to know other people,” said Jim Johnson, a junior chemistry major on the club baseball team.

Club Baseball has 17 members this year and on average plays 15 conference games a year, with more added as the season goes along. They play other colleges and university club teams from around the state and beyond.

The team has a four game home series coming up and invites people to come watch their games at Hobbs Park in Springfield.

Upcoming Club Baseball at UIS home games:
April 11 – UIUC – (Double Header) Noon @ Hobbs Park
April 17 – SIUC – 7:30 p.m. @ Hobbs Park
April 18 – SIUC (Double Header) – Noon @ Hobbs Park
April 24 –SIUC – (Double Header) Noon @ Hobbs Park
April 25 –SIUE – (Double Header) Noon @ Hobbs Park

Making healthy salad choices

2010-03-23T13:52:00.002-05:00

We’re entering the season of fresh fruits and vegetables, so what better time than now to enjoy a healthy salad for lunch or dinner. When you fix your salad it’s important to make good choices or your calorie count can skyrocket.

Assistant Director of Recreational Sports Amanda Jillson recommends you follow the 50/25/25 rule for a healthy salad. She says 50% of your salad should be made up of vegetables and whole grains, followed by 25% healthy fats and 25% lean protein.

“We have a great variety of salad choices right here on campus at the Food Emporium,” said Jillson. “Some of your choices for healthy greens would be your spinach, lettuce or your mixed romaine or iceberg lettuce.”

Jillson recommends adding lettuce first, and then slowly start to add on your health fats like cheese. A healthy salad should have no more than a sprinkling of cheese, which is equivalent to two pair of dice.

“Another great healthy fat would be sunflower seeds or almonds, which is a good alternative to dressings if you want to pack it full of healthy monosaturated fats,” she said.

Salad dressings often pack on the most calories when it comes to salads. She recommends using a side of salad dressing to dip your fork in, rather than spreading dressing over your entire salad.

“Instead of your salad going from essentially 300 calories, by putting on that dressing you can easily add up to 500 or 700, which is the same as eating a Big Mac,” she said.

For more information on healthy salad choices contact Amanda Jillson at ajill2@uis.edu.

Tips to "spring" into fitness

2010-03-17T12:28:00.002-05:00

The birds are chirping and the sun is shining over the UIS campus and that can only mean one thing, spring is officially here!

Spring is an excellent time to get serious about fitness, because it’s 3 months after most people make their New Year’s resolutions and 3 months before the start of summer.

“It’s a perfect time to jump start and spring into fitness,” said Amanda Jillson, assistant director of Recreational Sports.

Jillson encourages people to go for a jog outdoors, take a power walk, or use campus benches to do lunges, squats and dips.

“Our campus is very beautiful this time of year. The university staff does a excellent job on making it beautiful,” said Jillson.

Recreational Sports is also offering several intramural programs outdoors this spring. For more information visit www.uis.edu/recsports/.

Jillson reminds you that on those rainy spring days, TRAC is still the perfect place to workout. The facility features a variety of exercise equipment, an indoor track, along with a gym. Membership is open to students, faculty, and staff, along with eligible alumni members.

Flexibility and fitness

2010-02-09T11:47:00.007-06:00

Fitness isn’t just about losing fat and gaining muscle.

Flexibility is the ability to move muscles through a range of motion and is one of the most important components of fitness, especially as we age, according to Amanda Jillson, assistant director of fitness and instructional programs at TRAC.

“Flexibility is reduced when muscles become shortened and tightened, which can cause injury or strain to your body,” she said. “Those with lower flexibility have increased risk of back injury. The weaker we are in our backs, ligaments and muscles, the more prone we are to injury.”

The best way to increase our body’s flexibility is through stretching, which should be a major part of our fitness regime, Jillson said. Stretching is especially important to do as we get older and our bodies lose flexibility. Quality of life is enhanced by improving and maintaining a good range of motion in the joints.

“There are various types of stretching we can do, whether it’s participating in our own series of stretches or taking a class like yoga,” Jillson said.

Stretching before you exercise isn’t as necessary as stretching after.

“It’s better to stretch warm muscles,” Jillson said. “Warm up before you stretch, so if you want to stretch before your workout, do a couple of minutes of cardio exercise, then stretch before you begin your exercise routine.”

Check out a previous Staying on TRAC article and video about specific stretches for different parts of the body. It’s best to hold each stretch for 20 to 30 seconds, Jillson said.

“Increase in flexibility helps to prevent injury, enhance performance and helps maintain the body as we age,” she said.

Get in shape for the spring with TRAC!

2010-01-22T15:32:00.006-06:00

The spring semester is the perfect time to get involved with recreation at UIS and to get in shape for the upcoming warm weather months!

“One great program we have to help you reach your goals is a program offered through rec sports called GTX,” said Amanda Jillson, assistant director of fitness and instructional programs. “It’s a 12-week weight management program that helps you commit to yourself, puts you through a challenge and also helps you change and see results.”

The GTX program meets five days a week, and you have to be able to commit to attending three times a week to go through the program. It meets three different times: 6 a.m. 12 p.m. and 5 p.m.

“There are a couple of spots still available, so contact me or stop into TRAC to register, Jillson said.

Other great ways to stay in shape are through TRAC’s group exercise classes that are in session now. The classes are drop-in, and schedules are available online or in TRAC.

Through intramural programs, you can get involved with other students and stay in shape, as well as through using TRAC informally.

“We offer free equipment instruction, so if you’re unsure on how to use the equipment, we can show you how to get started,” Jillson said.

2009 Staying on TRAC Bloopers

2010-01-11T13:43:00.005-06:00

Check out what went into the making of the 2009 Staying on TRAC series with some of the bloopers from recent episodes. Enjoy!

Candy Cane Overload

2010-01-04T08:18:00.011-06:00

Although it’s now January and the holiday season has come to a close, you may find yourself still surrounded by sweet treats in your home or office. But one of those is actually not so bad for you after all.

“If you're feeling like you’re in candy cane overload, it's OK,” said Amanda Jillson, assistant director of fitness and instructional programs at TRAC. “The peppermint oil in candy canes has been found to have health benefits. Peppermint kills germs, so during this cold and flu season, it’s the perfect time to have a candy cane.”

Another property of candy canes is that they are known to be appetite suppressants, Jillson said. Having a peppermint candy cane will help curb your appetite, which could also benefit a New Year’s goal of losing weight.

Studies have shown that peppermint can help relieve headaches and in general, can be used to help stimulate the body and mind.

Peppermint also aids with digestion, calming your digestive tract. Peppermint is used for indigestion and distress of the gastrointestinal tract.

“So candy canes are yummy for your tummy and make your tummy yummy,” Jillson said with a laugh.

And don’t feel like you need to toss out your leftover candy canes after winter makes its exit for the year either.

“You can use them for a sweet treat during allergy season because peppermint candy canes help with your allergies and asthma,” Jillson said. “So when you’re feeling bombarded with candy canes, know that they're not just for the holidays; they're perfect for any time of year.”

Wash your hands to prevent illness

2009-12-07T14:54:00.014-06:00

One of the most vital steps you can take to prevent the spread of disease and illness is at your fingertips...literally.

This week is National Hand Washing Awareness Week, and according to the Centers for Disease Control and Prevention, hand washing is the single most important means of preventing the spread of infection.

"You should wash your hands many times throughout the day, such as before and after preparing food, after coughing or sneezing, and before and after touching your eyes or mouth," said Amanda Jillson, assistant director of fitness and instructional programs at TRAC.

There are some proper steps to take when hand-washing to ensure that you remove the germs. First, wet your hands and apply soap. Rub your hands together for at least 20 seconds and be sure to get in between your fingers and underneath nails if possible.

"Twenty seconds is about the same time as singing Happy Birthday two times through, or this time of year, you can sing Jingle Bells," Jillson said. "Then rinse for about 10 seconds to rinse off all the dirt and germs."

Dry your hands by using a paper towel, and if you're not using an automatic faucet, be sure to use the paper towel to then turn off the faucet, Jillson said.

Alcohol-based hand sanitizers are also great way to kill germs and reduce the spread of infection, Jillson said.

"We actually have locations all throughout campus. They're automatic so you put your hands underneath, and it will dispense the proper amount," she said. "Then rub your hands briskly together until completely dry."

Exercising over the Holiday Season

2009-12-04T10:58:00.011-06:00

Schedules get busier and busier as the holiday season draws closer, and that often means less time for exercising, especially when you can't get to the gym to work out.

But packing on an extra five pounds this holiday season can be avoided if you continue to exercise amongst all of your other daily activities.

Talking on the phone with your mom to plan Christmas dinner? Do lunges down the hall! Watching a holiday movie on TV with your family? Do a few repetitions of squats while you're at it!

There are five easy exercises you can get in during the hustle and bustle of the season, according to Amanda Jillson, assistant director of fitness and instructional programs at TRAC.

"Doing two sets of each of these exercises will really help you keep the weight off this holiday season," she said.

The first exercise is a squat. To do a squat, stand with your feet shoulder-width apart and squat down, making sure not to extend your knees past your toes. A squat engages the large muscles of your lower body, which will help you burn more calories, Jillson said.

Another great exercise for your lower body is a lunge, Jillson said. When doing a lunge, step forward with one leg and lower your body so that your back knee is close to the ground, and then back up.

"You can perform the lunge stationary or moving, like lunging down the hallway," she said.

The third exercise is a pushup.

"Pushups work the total body," Jillson said. "The major muscle group is the pectoral muscles, but it's also working your abs, upper body and lower body."

And don't let all the holiday meals make your stomach get soft. Ab workouts like crunches and planks are easy to do in the middle of getting stuff done around the house or watching TV.

"A plank is done in the pushup position and is similar to a pushup, but you are not going up and down," Jillson said. "It's essentially working your total body, but the predominant muscles are the abdominal muscles."

All of these exercises have variations so if one is too difficult, you can modify it, Jillson said.

"If one is too hard, don't go down as far or don't go up as far with a crunch," she said. "You can also add weight to make it more difficult or you can get in an easier position to make it easier for you."

Great American Smokeout

2009-11-19T10:46:00.005-06:00

The American Cancer Society is encouraging smokers to stop using cigarettes on November 19, 2009, in hopes they will quit forever as part of the annual Great American Smokeout.

University of Illinois Springfield Recreational Sports is hoping students, faculty, and staff members who smoke will join the pledge to stop. The UIS Human Resources Department, Health Services, and the Counseling Center all offer cessation programs that can help.

UIS Assistant Director of Recreational Sports Amanda Jillson says even if you’ve been smoking for years, stopping now can save your life.

“As soon as you quite smoking, it reduces your blood pressure. Within 12 hours you have additional physiological responses in your body and the process just keeps going,” said Jillson.

Jillson says cigarettes are so addictive because of the drug nicotine, which is naturally found in tobacco. She says it’s as addictive as heroin or cocaine.

The keys to kicking the habit are making the decision to quit, setting a quit date and choosing a quit plan, dealing with withdrawal, and doing maintenance to make sure you “stay quit”.

For more information on smoking cessation programs contact Amanda Jillson at 217/206-8400 or ajill2@uis.edu.

Working on Wellness – Stress

2009-11-09T14:25:00.002-06:00

University of Illinois Springfield Recreational Sports is spotlighting Stress – The “silent killer” as part of a Working on Wellness (WOW) series workshop.

The session will take place on Friday, November 13, 2009 from 12:00 to 1:00 p.m. in the TRAC Multi-Purpose Room.

Instructors will teach you how stress is the “silent killer” and how it relates to heart attacks, you’ll learn how to recognize the signs and symptoms of stress and the importance of positive thinking and self talk.

“Everyone views stress differently, everyone has different stressors in their lives and everyone is different, so this will help you pinpoint which stressors effect you in your daily life,” said Amanda Jillson, assistant director of recreational sports.

The session will also teach relaxation techniques, assertiveness techniques and communication skills to deal with stress. Participants will also develop an individualized stress management plan.

The event is free and open to any member of the UIS Community. Participants do not have to be registered TRAC members to take part.

Contact Amanda Jillson at 206-8400 or ajill2@uis.edu to reserve your seat in this informative workshop.

Healthy Skin Month - Benefits of Moisturizing

2009-11-04T16:22:00.004-06:00

Winter is almost upon us and cold weather is lurking outside. That’s why it’s important to pay attention to our skin during Healthy Skin Month in November.

We use heaters, hot showers and electric blankets in an attempt to stay warm during the winter months, but these attempts can be harmful to our skin. The get warm quick options can lead to redness, itchy, cracked dry skin.

UIS Assistant Director of Recreational Sports Amanda Jillson has four ways to keep your skin beautiful. She recommends getting enough sleep, moisturizing, exfoliating and hydrating.

“Who would have thought that sleep contributes to the way our skin looks. Sleep generally allows the body to rejuvenate and repair,” said Jillson.

She also suggests drinking 8 to 10 – eight ounce glasses of water a day or juice to bring out the radiance from your skin.

A rough cold and flu season is leading to more hand washing, which can be tough on the skin. Jillson says that’s why it’s so important to use lotion to moisturize.

“Apply moisturizer to your body and face. This can be a lotion, body cream or oil. It’s best to apply moisturizer after a shower when your skin is still fresh,” said Jillson.

Jillson hopes people will use these tips to keep themselves healthy during the winter months. If you have questions e-mail her at ajill2@uis.edu.

Supplements and Body Image

2009-10-22T11:14:00.003-05:00

Did you know that sometimes supplements could be too much of a good thing?

“You want to be careful in the amount of supplements you’re taking. You always want to consult your physician before taking something and just to kind of read into the data,”said Amanda Jillson, associate director of recreational sports.

In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad.

“Even though a supplement is labeled natural it’s not always safe. Sometimes natural means they’re not mild or without any side effects so you always want to be cautious of the supplements you’re putting into your body,” said Jillson.

Jillson took the message about supplements and healthy body image to the “Love Your Body” Day Fair on October 21, 2009. She also talked to students about finding their “healthy weight”.

“The average person today is about a size 12 not a 4 or 6 and it’s how you feel on the inside not always about what the scale says,” said Jillson.

Jillson would be happy to sit down with anyone on campus to talk about supplements and body image. For more information contact her at ajill2@uis.edu.

Some information used in this report is from the American Council on Exercise.

Think Fit Not Fat

2009-10-14T15:58:00.007-05:00

Could you go an entire week without using the word “fat” to describe yourself or others? That is the challenge during national “Fat Free Talk Week” that starts on October 19, 2009.

“It’s time we started changing our mentality, our language and the way we think to Fit Not Fat,” said Amanda Jillson, associate director of recreational sports.

Over 10-million women suffer from eating disorders every year, which is more women than are diagnosed with breast cancer.

“It’s ok if you have candy and cookies and sweets it’s just having them in moderation,” said Jillson.

She says thinking "fit" is not all about physical fitness or even eating healthy. It’s about the entire spectrum of wellness that includes spiritual, environmental and financial wellness.

Recreational Sports hopes to spread that message to everyone on campus at the “Love Your Body Day Fair” on Wednesday, October 21, 2009. Jillson will be talking to students about supplements and the effect they have on the body along with finding your happy weight. The event is being organized and sponsored by the UIS Women’s Center.

Yellow Brick Road 5K Run/Walk

2009-09-14T10:18:00.006-05:00

By Blake Wood

Get ready for a good work out during the inaugural Yellow Brick Road 5K Run/Walk, part of UIS Homecoming on Saturday, October 3, 2009 starting at 9:00 a.m. The race is being coordinated by the Recreational Sports Office.

"The route of the race will take you throughout campus and around campus. The road outside of TRAC is one we'll be starting on and heading west for our initial start and it's a really scenic route,” said Amanda Jillson, Assistant Director, Fitness & Instructional Programs.

It only costs $10 to sign up for the race before the September 16, 2009 early registration deadline. Signing up early will also guarantee participants a race t-shirt. Students, staff and community members are welcome to sign-up for the race at the Recreational Sports Office on the UIS campus. Runners can also sign up on the day of the race for $15.

Follow the “Yellow Brick Road” and come out to celebrate UIS Homecoming.

For more information call the Recreational Sports Office at 206-6658.

Tour of TRAC

2009-09-04T08:26:00.014-05:00

By Courtney Westlake

Nearly brand-new and state-of-the-art, The Recreation and Athletic Center on the UIS campus offers quality programs, equipment and facilities too numerous to list.

On the main level, guests are greeted at the front desk, with the Fitness Area 1 directly to the right. Fitness Area 1 contains an array of cardiovascular equipment, free weights, plate-loaded equipment and selectorized machines.

"If you're interested in learning how to use any of the equipment, we offer free equipment instructions," said Amanda Jillson, assistant director of fitness and instructional programs. "You can set up a time for equipment instructions by emailing me directly or signing up at the front desk for an appointment."

There is also a beautiful multi-purpose room with hardwood floors and mirrors across from Fitness Area 1, where many of the instructional programs and group exercises classes are held.

"All of our group exercise classes are drop-in, so bring your I-card and come to class," Jillson encouraged. "Yoga is starting this week, so I encourage you to relax and come to yoga class."

Racquetball and squash courts are also located on the first level. You can make reservations to play only on the day of your reservation, or you can simply drop in to the facility to play if the courts are open.

And if you are new to racquetball or simply looking for someone to play with, TRAC also has a Buddy Book for the courts.

"You can put your name in to connect with individuals who are also looking for someone to play with or against," Jillson said.

Fitness Areas 2 and 3 are located on the upper level of TRAC, with more cardiovascular and selectorized equipment, as well as machines for abdominals and equipment for stretching, Jillson said.

"We do offer a mat table that can be used for stretching; it's electronic so can be moved up and down for the convenience of person using it," she said.

On the upper level, large windows line the building, providing an open view of campus from the walking and jogging track that circles the upper level. The track is 1/12 of mile, so 12 laps equals a mile.

"The track changes directions every day, so look at the signage on wall to see what direction you'll need to go in on a particular day," Jillson said.

Participate in Intramurals through TRAC

2009-08-27T11:37:00.008-05:00

By Courtney Westlake

Coming to college doesn't mean you have to give up on competitive sports! Between the usual sports like basketball and more unusual activities like kickball, intramurals at UIS offers something for everyone.

"Intramurals is an easy way to play solo or get a team together and meet new people," said Mike Czarny, a UIS student and intramurals staff member. "All skill levels are welcome."

Signing up for an intramural activity or team is simple - stop by the rec sports office across from the front desk at TRAC to pick up a roster card and submit the completed roster card by the deadline on entry day, said Aimee Winebaugh, another IM staff member. Captains or team reps must attend the captain meeting.

"Bring your I-card to all events to check in with the intramural supervisor," said IM staff Alex Diaz.

The first opportunity to play in an intramural event is Sunday, August 30 at 4 p.m. at the Rec Park softball fields for the Welcome Week Kickball Tournament, noted Kari Elliott, IM staff.

"Roster cards are also now available for intramural bocce, softball and sand volleyball," she said.

Other opportunities for intramural play include flag football and powder puff flag football, soccer, pickleball, badminton, basketball and more. Check out the intramurals schedule for this fall here. There are also employment opportunities available for students who want to referee or become involved in other aspects of intramurals on campus.

"Don't just spectate- participate in intramurals for fun, fitness and friends," encouraged IM staff member Raeann Anderson.

Try out TRAC!

2009-08-24T10:45:00.005-05:00

By Courtney Westlake

Between new instructional programs, group fitness classes and intramural opportunities, it's going to be an exciting academic year at TRAC!

"We have some really great programs that are coming back from last year, but we also have some new additions," said Amanda Jillson, assistant director of fitness and instructional programs at TRAC.

Popular classes like 6-Pack Attack and Zumba (a body sculpting and dance class with interval training) are on the schedule this fall, accompanied by new programs such as Circuit WorX.

"Circuit WorX is a 30-minute good workout for your upper body, lower body and cardiovascular, so it's a little bit of everything," Jillson said. "And it's only 30 minutes so it's really easy to fit into your schedule."

"We also have a new class called Jump Training, and that class targets your complete lower body, so if you're interested in blasting those legs and getting them into the shape that you want, that's a really good class to join," she added. "We're also offering Total Body Conditioning, which is a one-hour strength cardio class."

Some instructional programs that are resuming at TRAC include karate and a 5K training class.

"So if you've always been interested in doing a 5K, which is 3.1 miles, you can join the 5K class that meets once a week and you'll get a personalized program to help you either walk, jog, or a combination of both, toward your 5K goal," Jillson said.

P90X, a very popular instructional program, is also going to be resuming this fall, although TRAC has changed the name of the program to GTX, which stands for Group Training Extreme.

"We do take registration for GTX class, and we're offering two sessions of it this fall," Jillson said.

All classes are posted on the UIS Rec Sports Web site.

To get a quick taste of what each of the classes might be like and to gauge your interest in a particular class, this week TRAC is offering "demo classes."

"All of our classes begin on Monday, August 31, but this first week of school, we're offering some demo classes," Jillson said. "A demo class is a shortened version to give you a taste of what to expect and give you a chance to ask questions. We'll have one of our classes going on each day."

To use the facilities or take advantage of group exercise classes at TRAC, you can purchase a membership, multi-use pass and single-use guest pass.

"The single-use pass and multi-use pass get you into the facility, and you have full range to use the facility - you can use the equipment, the track, or take a group exercise class - so those are a great option if you don't want to purchase a full membership," Jillson said.

"With the new school year, we really encourage you to just come on over and try out what TRAC has to offer," she added. "There are new programs and new activities going on all the time."

Fast food

2009-08-10T13:31:00.006-05:00

By Courtney Westlake

Did you know that French fries are the most eaten vegetable in America?

Obesity is an epidemic, and it has the potential to surpass smoking as the number one cause of preventable death in the country, according to Amanda Jillson, assistant director of fitness and instructional programs at TRAC.

So what can we do about it?

"The best thing to do is be active," Jillson encouraged. "You don't necessarily need a gym membership to be active - although a TRAC membership is always a good thing! - but when it comes down to it, we really just need to be active, whether it's walking, jogging, cycling. Any kind of activity will help with your attitude, help with your weight and help with your overall well-being in general."

One in four Americans eats at a fast food restaurant every day. However, nutritionists suggest eating fast food about once a month.

"I'm not necessarily saying fast food is bad; there are both good and bad things about it," Jillson said. "As we know, it also comes down to choices we make when we go out to eat."

Having a super-sized soda, fries and a Big Mac or cheeseburger is going to take about seven hours of walking to burn that meal off, Jillson said. So she encouraged people to make good choices and try to eat out just a little less.

"Try to go once a week or even once a month. Make it a treat to yourself, because who doesn't love French fries?" she said. "And keep in mind that if you're active, you're feeling better about yourself and you're burning calories, even if you splurge on food sometimes."

Jillson encouraged people to visit www.uis.edu/recsports or come in to TRAC, where the staff will be happy to answer any questions about staying active and healthy lifestyle choices.

"And remember, chronic disease and illness doesn't take a day off!" Jillson said.

Hydration

2009-07-28T10:17:00.010-05:00

By Courtney Westlake

Whether it's 30 degrees or 95 degrees outside, staying hydrated is extremely vital to your well-being, and your body can become dehydrated during any time of the year, not just during the hot summer months.

"Hydration is more than just water; it's your fluid intake, meaning different beverages like soda, juice, tea, fluid replacement drinks like Gatorade," said Amanda Jillson, assistant director of fitness and instructional programs at TRAC. "You get your fluid intake from food as well. Food adds up to 20 percent of your daily fluid intake, and you should get about 80 percent of your intake from beverages."

Hydration affects the daily function of your body - your cells, your brain, your muscles, your heart, your temperature regulation and more, Jillson said. Your body is constantly losing water throughout the day, and the beverages and food that you consume are your body's primary sources of water.

It is recommended that women consume 2.7 liters, or 91 ounces, of water through fluids and food each day, and that men consume 3.7 liters, or 125 ounces, daily.

It's especially important to drink fluids before, during and after exercise for hydration because you release fluids through perspiration, Jillson said. Before working out, you should try to drink between 14 and 20 ounces of water or fluids.

"Your muscles actually get dehydrated during exercise, so it's important to replenish your body with fluids to help with muscle recovery and to get your body back to its normal temperature," Jillson said. "If you're working out for more than 45 minutes at a time, then you need to start to replenish with more than just water. You need to replenish your fluids as well as your sodium, so that's where a fluid replacement drink such as a Powerade or Gatorade - something with electrolytes - helps."

Tips to staying hydrated include:
* have a beverage with every snack or meal
* eat fruits and vegetables, which have high water content
* keep a water bottle with you at all times

According to Jillson, all beverages aren't necessarily created equal, but all will help with hydration on some level.

"They are all fluids so they are all going to help to hydrate your body," she said. "Caffeine is believed to dehydrate the body, but according to a recent research study from the National Academy of Science, they have shown caffeine actually doesn't dehydrate your body. You don't want to get all of your fluids from caffeine, but it is OK to count soda and coffee as fluids in your daily fluid intake."

"But," she added, "when it comes to physical activity, water or fluid replacement drinks are definitely more beneficial than drinking soda or caffeine during exercise."

Burn those calories this summer!

2009-07-13T13:35:00.003-05:00

By Courtney Westlake

Now's the time to take advantage of great weather and get outdoors to participate in fun, calorie-burning activities. Even activities you don't think of as exercise can keep you active, energized and burning calories.

"If you're used to walking or running on a certain road or path, get off road and go hiking," suggested Amanda Jillson, assistant director of fitness and instructional programs at TRAC. "Hiking burns about six calories a minute. And make sure that you wear sunscreen and bug spray because a lot of trails are in woods and off road."

A typical exercise like jogging burns about 12 calories a minute, or you can pick up a jump role and "play like you are a kid" again, Jillson said, which burns about 12.7 calories a minute.

"Another great activity is swimming," she said. "Everyone loves to get in the pool, whether you're swimming laps or just playing in the pool with your kids. Swimming laps burns 10 calories a minute and playing around in the pool burns between six and eight calories a minute. So either way, you're going to have a great calorie-burning activity."

Summertime is also a popular time for weddings, reunions or just meeting up to go out with friends. So take advantage!

"You don't have to be Lady Gaga to just dance. So go dancing with your friends, with your family or just dance around your house by yourself or with your kids!," Jillson encouraged. "Dancing burns about three to five calories a minute so it's a fun, energizing activity to do during the summer."

Additionally, if the summer heat has you trapped inside, you can always come to TRAC.

"TRAC has some great opportunities for you - we have jump ropes, an indoor track, we have cardiovascular machines and strength machines," Jillson said. "You don't have to be a member either. We have memberships available, but we also offer a multi-use pass or you can purchase a daily pass for $5, so those are great opportunities for you to come use TRAC."

Stay on TRAC this summer!

2009-05-19T11:27:00.007-05:00

By Courtney Westlake

Summer is here – finally! – and that means it’s time to get outside and enjoy the beautiful weather.

“Some great activities that you can do in the summer include riding your bike, walking, running, gardening - all the things you like to do outdoors; it's the perfect time of year to get started,” said Amanda Jillson, assistant director of fitness and instructional programs for TRAC.

Summer also provides a great opportunity to take advantage of the breaks that you have between classes and while at work to get outside and walk on UIS’ beautiful campus, Jillson pointed out.

“If you’re interested in walking routes, go ahead and contact me; I can give you a route that is broken down in mileage from one building to another, or a maybe a one-mile route around campus, so that could be a good way to get in your exercise on your lunch hour or in between classes,” she said.

TRAC's memberships are on sale right now, so head on over to TRAC to purchase a summer membership. Some group fitness classes available this summer are the 6-Pack Attack, Circuit WorX and P90X.

6-Pack Attack is a 30-minute abs class that focuses on your core: your abs and your back. The class is an excellent compliment to your cardiovascular workouts and helps to improve posture and toned abs. It is held on Tuesdays and Thursdays from 11:30 a.m. to 12 p.m. in the multi-purpose room.

Circuit WorX combines cardio segments and muscular conditioning with free weights and strength machines to provide a total body workout. It is held Tuesdays and Thursdays from 5:30 to 6 p.m. in TRAC Fitness Area 1.

“It’s a 30-minute total body blast class, so that’s going to be a good option,” Jillson said.

And the very popular P90X class is designed to transform your body from regular to tone in 10 weeks, using an advanced training technique called “Muscle Confusion,” which speeds your results by changing your routine so your body never runs into a rut or plateau. P90X is held five days a week from 12 to 1 p.m.; Monday, Wednesday and Friday are for strength training, and Tuesday and Thursday focus on cardiovascular exercise.

Registration is required for P90X and is open through Friday, June 5 at 5 p.m. Contact Jillson if you are interested in registering at 206-8400 or ajill2@uis.edu.

Jillson also recommended another program on campus, called the Weight Watchers at Work program.

“You may have read about it from campus emails, and I think it’s a great opportunity for people to get involved,” she said. “If you’re needing assistance on your nutrition and exercise side, it’s a good opportunity and the class is going to be held right on campus. For more information, contact Rebecca Dickerson at 206-7237.”

“Whatever you do,” Jillson added, “get out and enjoy the great weather this summer and Stay on TRAC with your nutrition and exercise!”

Making Positive Choices

2009-04-27T10:28:00.005-05:00

By Courtney Westlake

Being healthy is all about making choices that are beneficial and positive to your body. Whether it's choices about exercise or diet, people need to concentrate on staying on track through their personal choices every day.

"Life is all about choices, from our nutrition to how much sleep we get and other parts of our lifestyle,” said Amanda Jillson, assistant director of fitness and instructional programs at TRAC. “The choices we make heavily impact our lives and definitely affects the way we look and feel.”

The campus offers many kinds of food options for breakfast, lunch or dinner. Each day is the opportunity for a new and positive choice.

“For instance, if you would like a burger from The Grille in the Food Emporium, that's an OK choice, but try to pair it with a side salad or the steamed vegetables instead of French fries to make it a better choice for lunch,” she said. “If you really want something that’s maybe a little less healthy, pair it with something from the salad bar or something more healthy to make it a better choice overall for your meal.”

“I always hear from students and others: ‘I'm tired of the same old thing’. Well maybe you are getting tired of the same thing because you're making the same old choices,” Jillson explained.

For those that may need a little help with making good food choices, TRAC offers a meal planning program.

“So if you have questions or would like to put a meal plan together, come and see me, and we'll go over some healthy or better choices you can make with the options offered right here on campus,” Jillson said.

Each day provides a new opportunity to make good choices that will have a positive impact on your body.

“Whatever choices you have made, it's in the past,” Jillson said. “So if you made a choice about your diet or exercise or doing your homework or meeting a deadline, don't have regrets; move forward. If you don't feel you made a good choice, you have the opportunity to make a better one next time.”