Ways to improve your golf game

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.

Flexibility and fitness

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!

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.

Take a bite out of chocolate!

By Courtney Westlake



With Valentine's Day weekend just recently behind us, you're probably still enjoying some of that chocolate that was a sweet gift to you. Chocolate is one of the world's most favorite foods, and it's not necessarily as unhealthy as commonly thought.

"Chocolate can have many heart-healthy benefits," said Amanda Jillson, assistant director of fitness and instructional programs at TRAC. "But it also depends on what kind of chocolate because of the cocoa."

Chocolate is made from cocoa plants and contains flavonoids, which act as antioxidants.

"Flavonoids are naturally-occurring compounds that are found in plant-based foods, where their role is to protect the plant from environmental toxins," Jillson said. "In turn, if we eat chocolate that is rich in cocoa, like dark chocolate, then we are increasing our flavonoids and protecting our body from toxins. These antioxidants help prepare our damaged cells against the free radicals that our bodies come in contact with."

Dark chocolate actually contains a large number of antioxidants, nearly eight times the number found in strawberries. Additionally, the fat in chocolate also isn't as bad as what was once perceived, Jillson said.

"The fat in chocolate is from cocoa butter. It contains monosaturated fat, which is found in olive oil and is heart-healthy, and the saturated fat, which is what we want to consume in moderation," she said.

But all of this doesn't mean we shouldn't limit ourselves when it comes to indulging in the rich treats.

"Anytime you throw in that chewy, carmel, marshmellow-y, nut-covered chocolate, it isn't going to be a heart-healthy choice," Jillson pointed out. "So you want to make sure you stick with a solid piece of chocolate rather than something that is filled. Even if you prefer milk chocolates, try four Hershey's kisses for a serving, but preferably, you want to choose dark chocolates."

Jillson encouraged chocolate-lovers to simply savor each piece of indulgence and enjoy each bite of chocolatey goodness on occasion.

"As always, everything is OK in moderation," she said. "So you no longer have to feel guilty about enjoying a small piece of dark chocolate once in a while."

TRAC offers convenience and amenities to members

By Courtney Westlake



There are a variety of great reasons to take advantage of the state-of-the-art recreation and fitness facility located right on UIS' campus.

Some of these include:
-Convenience
-Cost/benefit factors
-The opportunity to take ownership of your wellness

There are three different ways you can utilize TRAC for your health and fitness goals, said Matt Panich, assistant director of facility and membership services at TRAC.

"You can purchase a membership for the rest of the semester, and for faculty and staff, that goes all the way until August 15," he said. "This way, you can use TRAC at your convenience whenever it's open."

TRAC also offers a multi-use pass, which allows the holder 12 passes to TRAC for the price of ten.

"It's very easy to use and convenient because you only need to sign the waiver one time with the purchase of the pass," Panich said.

Or, if you want to simply pay as you go, you can purchase a single-use pass, which can be done any day of the week. A single-use pass costs $5, and you can pay at the front desk with your university I-card.

TRAC is the least expensive fitness facility within a three mile radius that offers all of the amenities that TRAC does, including exercise equipment, a gym, a multi-purpose room for fitness class and a running track. Additionally, the fitness classes offered at TRAC for its members are at no cost.

"TRAC is just minutes away from everything on campus, which makes it convenient to stop in and work out when it fits in with your schedule," Panich said.

A New Year to Stay on TRAC

By Courtney Westlake



It's a new year, and with a little goal-setting, that can mean a new you!

"If you are like most of us, you've probably set some new year's resolutions, and some of them may revolve around health and fitness goals," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "If you haven't, it's never too late to sit down and start thinking about what kinds of changes you want to make in the new year."

If you're not sure what direction you personally need to take or what exactly you need to do to accomplish your health and fitness goals, the TRAC offers goal setting consultations.

"Goal setting is nice because we can sit down and talk one-on-one about what direction you want to take your health and fitness goals," Jillson said. "Consultations are available by appointment or you can email your questions to me. A lot of times, people just really aren't sure how to get started. So here at TRAC, we're able to offer opportunities to get you started on a great program."

Be sure to stay tuned for future Staying on TRAC segments. And if there is something you are interested in learning more about or seeing a segment on, please let us know. We are going to cover a variety of new topics this year that are relevant to helping you Stay on TRAC!

One Year: Bloopers

In celebration of a full year of Staying on TRAC, we've showcased what goes into the making of Staying on TRAC with some of our bloopers from recent episodes. Enjoy!

De-stress during the holidays

By Courtney Westlake



Tis the season to be stressed!

With the semester coming to an end, finals, holiday to-do lists, holiday parties and more, not to mention trying to stay on top of your health and fitness goals, this is surely a busy time.

"Sometimes it's best just to put things aside and not focus on the things that make us stressed," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC.

Because the season is so hectic, it can be difficult to find time to fit in your fitness regime. However, it's proven that exercise is great stress reliever.

"It doesn't have to be vigorous cardio," she said. "Exercise can be playing in the snow with your friends or children, cleaning your house or apartment, or you can go for a walk when it's not so bitterly cold out. Fitting it in is always the key to reducing the stress of the holiday season."

"And it doesn't have to be a long workout," Jillson added. "It can be 10 minutes, and you'll feel 100 percent better."

Other tips for combating stress during the holiday season include:

-learn how to say no

-be realistic when making holiday plans and following traditions

-don't strive for perfection

-accept support and help when you need it

Jillson's final food for thought for 2008: clear your mind and try to stay organized. Indulge and don't get down on yourself for doing so.

"Have your ham, cheesy potatoes, chocolate truffles and wonderful holiday cookies," Jillson said. "Don't be so critical of yourself this season. And come the new year, we'll be back to Staying on TRAC!"

12 Days of Fitness

By Courtney Westlake



On the 5th day of Christmas, your fitness center gave to you...Five Walking Lunges!

This holiday season, the TRAC is running a program called the 12 Days of Fitness to encourage you to stay on top of your healthy lifestyle even when things are getting hectic.

"The holiday season is here, but try not to let the stress of the holidays keep you from working out," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "Try to fit in little bursts of workouts here and there, whether it's in between studying for finals or on your 15 minute break during work."

During the 12 Days of Fitness, you are assigned a certain activity to correspond with that day.

The activities include:
1st Day: 1 minute of pushups
2nd Day: 2 miles on the treadmill
3rd Day: 3 minutes of biking
4th Day: 4 laps of the track
5th Day: 5 walking lunges
6th Day: 6 minutes of stretching
7th Day: 7 abdominal exercises
8th Day: 8 upper body exercises
9th Day: 9 lower body exercises
10th Day: 10 assisted pull-ups
11th Day: 11 jumping jacks
and 12th Day: 12 mountain climbers

"And you always have to do the previous day's activity as well," Jillson pointed out. "You can start any time, just try to do your exercise for every day and continue to be active."

Thanksgiving Health Tips

By Courtney Westlake





Turkey and stuffing and pie, oh my!

"Thanksgiving is one of my favorite holidays because the holiday is about food," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "I like to stuff myself silly!"

This year, however, Jillson has resolved to have a healthier Thanksgiving, and she has several tips on how to enjoy yourself and all of the delicious food on the holiday while still sticking to a healthy lifestyle.

Eating in moderation, cooking light and exercising will take you a long way in having a healthy and comfortable Thanksgiving, she said.

"In the morning, go for a quick walk to burn some calories, and don't forget to eat breakfast," she advised.

And if you're hosting the family Thanksgiving meal or helping to cook, choose the "lighter" options of ingredients.

"Make sure to use fat-free or light sour cream, plain yogurt and fat-free chicken broth for your recipes," Jillson said. "If you are making a pie, try to go crustless this year and just put the pie in the pie dish without crust. It saves 150 calories per slice without the crust."

Try to use smaller plates this year to help you eat smaller portion sizes.

"For portion sizes, you want to visualize a deck of cards, 2 computer mice, then some salad and two slivers of pie," Jillson said. "If you have a smaller plate, it looks like more on your plate, and you will eat less without realizing it."

Don't attempt to save all your calories for the one big Thanksgiving meal, Jillson advised. Eating a hardy breakfast will jump-start your metabolism and help you to be more comfortable the entire day.

"Most people have a tendency to be so busy throughout the morning and forget to eat breakfast or think they'll save up calories for that one meal," she said. "But halfway through, you'll be full and continue eating, and then be stuffed. So you'll be more comfortable if you're not starving when you sit down to dinner."

"You can always go back for seconds," she added. "Take a little bit of each dish, and then when you eat it all and are still hungry, you can get more."

Your stomach is about the size of your two fists together, Jillson said, so if the food on your plate won't fit in your two fists, put it back.

And finally, you don't have to simply eat and lay on the couch all day; family activities are fun and help you burn off some of the calories from those cheesy potatoes or pumpkin pie.

"Go for a walk after your Thanksgiving meal or organize an active family game," Jillson suggested. "Food digests better, you're more comfortable, and you can burn some calories from that extra slice of pie you had."

Blood Pressure

Blood pressure is the force of circulating blood on the walls of the blood vessels and is one of the principal vital signs of our body. Blood pressure readings are extremely important in regards to the health of our heart and overall body.

For each heartbeat, blood pressure varies between systolic and diastolic pressure.

"Systolic pressure is the force when blood exits the heart and pumps into rest of body. It is the top number during your blood pressure readings," Jillson said. "Diastolic is when the heart relaxes between the beats and is the bottom number."

A normal blood pressure reading is 120/180, Jillson said. Anything between 120-139 is considered pre-hypertension, and a systolic numer that is higher than 139 is in the hypertension zone. Persistent hypertension is a risk factor for heart attacks, strokes, heart failure and other health problems.

"I would recommend that if you get anything in the pre-hypertension and definitely hypertension, talk to your doctor about ways to reduce your high blood pressure," Jillson said.

There are several ways you can be proactive in reducing your blood pressure and keeping it at a normal level, Jillson said.

"Diet and exercise are the two main ways - watch what you eat and try to be active throughout each week," she said. "You should also reduce your intake of caffeine and decrease stress. Those are factors for high blood pressure."

Blood pressure screenings are offered every Wednesday from 1-2 p.m. in the PAC, Jillson said.

"You should get your blood pressure checked as often as possible. I suggest getting it read every three months if heart disease or high blood pressure runs in your family," Jillson said. "It's very smart to be heart-healthy and to know your numbers."

Trick or Treat

By Courtney Westlake

Halloween has come and gone, but most likely all of the candy from the holiday is still laying around the house, tempting you every day.

"You probably don't think it fits into your healthy lifestyle, but there are some choices that are better than others," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC.

For example, fun-sized Almond Joys are packed with 100 calories and five grams of fat, three of which are saturated fat, so try to stay away from those, Jillson said. Candy corn, Tootsie Rolls, Caramel Chews and Starburst - candy that you might think is on the healthier side - also aren't necessarily best choices.

"If you do want to treat yourself with leftover Halloween candy, try some Cherry Twizzler Nibs. You can eat 22 pieces of them, for about 100 calories and no fat," Jillson said. "The fun-sized Three Musketeers and Skittles are OK too, as well as Caramel Apple Pops, which actually last a while, so it helps to satisfy your sweet tooth too."

One of the best things you can do is focus on moderation, Jillson said.

"Try not to overindulge yourself on the leftovers from Halloween, but it is OK to have treat," she said. "Try having one a day or making a healthier option when given the choice. Remember: dark chocolate over milk chocolate, skittles over candy corn. Just keep in mind that moderation is key."

Preventative Health

By Courtney Westlake

As most of you know, October is Breast Cancer Awareness Month, and one of the things women are encouraged to do during this month is to get annual mammograms, which also serves as a reminder to regularly get necessary health screenings and be proactive when it comes to preventative health.

What is preventative health?

"Preventative health is maintaining a healthy body and lifestyle in order to prevent diseases and ailments," said Amanda Jillson, assistant director of fitness and instructional programs for the TRAC.

The best thing we can do for ourselves is be proactive, Jillson said, which means taking small actions and steps to prevent diseases, ailments and other health problems. The responsibility to maintain a healthy lifestyle lies within ourselves.

"You want to make sure you have a healthy diet, exercise and lifestyle plan," she said. "Taking these steps will definitely contribute to helping prevent health problems."

Simply getting regular exercise and eating healthily will greatly contribute to overall health and wellness.

"Five things I personally like to live by are eating healthy, exercising, wearing sunscreen, taking a daily multivitamin and getting enough omega-3 fatty acid," Jillson said. "Be sure to get enough fruits and vegetables and enough exercise throughout the week."

Strive to get your heart rate up at different times throughout the day, even if you are simply climbing the stairs or taking a walk, Jillson said. Jillson also recommended using weights or resistance for strength training a couple of times a week.

"I would recommend three to five days of exercise for 30 to 60 minutes," she said. "That could be ten minutes in the morning, ten minutes in the evening, maybe walking between classes or on your lunch hour. It all counts, and it all adds up."

Exercise is one of the most important things you can do for your body and a huge aspect of preventative health.

"Exercise is important for the body because it helps with weight management, helps to get free radicals or toxins out of the body through sweat and maintains a healthy and strong heart," Jillson said.

Finding your "Happy Weight"

By Courtney Westlake

Sure, sometimes we think it would be nice to be able to fit into our high school jeans, but to actually strive for this body again isn't always realistic.

"It's very important to have a realistic goal when it comes to weight loss," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "Some people have a tendency to wish they were that size four or size zero again like they were back when they were in their 20s when they are 50. But that might not necessarily be ideal for their body."

Jillson encouraged people to focus on maintaining a positive body image whatever your fitness goals may be.

"Stay positive even if you're having difficulty losing weight, maintaining weight or putting weight on - everyone is different with their health and fitness goals," she said. "Make sure stay positive with what you're trying to reach. Don't focus on the scale necessarily. A lot of people focus on a certain number and want to get below that certain number."

What you should focus on instead, Jillson said, is your body composition, which means your lean body mass - muscles, bones, organs - compared to your adipose tissue, which is your fat mass.

"An easy way to do that is through a body composition test, which we do here at the TRAC," she said. "It's a great tool to determine your baseline fitness, to see if you need to lose weight, gain weight, maintain weight, increase your muscle tone or decrease your fat mass."

Jillson used the phrase "happy weight," which was discussed in SHAPE magazine in February, when talking about your ideal body weight.

"It might not be the weight you think you desire for yourself, that size 4 or 100 pounds, but it's your happy weight, the weight that you are happy at in this point in your life," she said. "It might not be number you would like but might be more realistic for your body."

To find your "happy" weight:

Multiply your height in inches by itself and then by 0.031. This is your weight at a body mass index of 22, in the middle of the healthy range, so it's a good place to start. However there are many different factors that contribute to your happy weight, so we can't stop there.

-Multiply your last number by 0.95 if you have a small frame; leave it alone if you have a medium frame and multiply it by 1.05 if you have a large frame.

-Add one pound if a sibling or parent is obese, which makes you two or three times more likely to be overweight.

-Add 2 pounds for each decade you are over 20.

-Add five pounds if you've had any children.

-Subtract one pound if you exercise and weight train once a week, 2 pounds if you do it three times a week and 3 pounds for five or more times a week.

"Muscle tone plays a major factor in your happy weight and body image," Jillson added. "The more muscle you have, the heavier you are going to be."

-Add four pounds if you smoked at least a pack a day for a year or more and have quit. (Most quitters gain weight, but the health benefits are well worth it.)

-Add one pound if you allow yourself a treat now and then.

Total everything and this is your happy weight!

Personal Training

By Courtney Westlake



Staying on TRAC is focused on helping you live a healthier lifestyle, and a great way to stay on track if you need a little help is with personal training program.


"If you are looking for a way to lose weight, get healthy, build muscle and get toned, a personal trainer is a great way to help you reach those goals," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "A trainer will help you make program and help you stick to it. You can meet once a week, three times a week, for one hour, half hour- whatever you need."

The TRAC has several personal training packages available. The Getting Started Package is a "great way to get started with personal training," Jillson said. The Getting Started package includes a complete fitness assessment and 2 one-hour sessions with personal trainer, for a total of $55.

"All of our packages are definitely reasonable, and I can say unbeatable compared to other facilities in the area," Jillson said.

To sign up for a program, you must be a recreation center member, come to the TRAC and bring your I-card.

The first session of all of the training packages is a fitness assessment, Jillson said, which tests the participant's "basic fitness level."

"The trainer needs to know where to start program at for the participant," Jillson said.

The assessment is comprised of a flexibility test, weigh-in, health history, strength test and a cardiovascular test, which measures how much oxygen the participant's body can consume and process during exercise.

There is also a body composition test, which compares lean body mass to adipose tissue to give results of the fat percentage.

"Once we compile all that data, we'll be able to put a program together specifically for you," Jillson said.

Fitness Class: P90X

By Courtney Westlake



It's the perfect time to "fall into fitness," and that's exactly what The Recreation and Athletic Center is encouraging campus community members to do as the fall semester gets into full swing.

The TRAC offers a variety of exciting intramural programs and fitness programs, like group exercise classes. Classes range from Pilates to yoga to a popular program called P90X that meets for one hour a day on Monday through Friday from 11:30 a.m. to 12:30 p.m.

"In P90X, three days a week are spent lifting, and the other two days are a mix between cardio exercise, plyometrics and yoga; sometimes there's a core class," said Amanda Jillson, assistant director of fitness and instructional programs for the TRAC, who also leads the class. "It's for 90 days, and you need to be able to come for at least three out of the five days of the week, if not four out of the five days."

Participants who took the P90X class last semester and over the summer saw very impressive results, Jillson said.

Steve Chrans, assistant vice chancellor for student affairs at UIS, just completed his 7th week of the program. Chrans said he has been working out at the facilities on campus for 20 years and got into a "rut" with his workouts, so he signed up for P90X.

"When P90X came up, it was something different from me. It's a well-rounded workout," Chrans said. "Amanda's a great instructor, and she does push us and monitors us."

Chrans noted that he has put on a couple of pounds of lean body mass and decreased his percentage of body fat from 11.6 to 9.6. The program works all of the muscle groups of the body for a complete workout.

"I would highly recommend this class to other people," Chrans said. "It not only helps you physically but mentally as well. It helps to clear out all of the clutter in your mind."

Farokh Eslahi, associate provost for information technology and another participant in the class, said he began to see results from the program in "just a few weeks."

"P90X is a very effective workout program," he said. "It is rather intense, but you decide how far to push yourself. Having a great instructor like Amanda who guides and encourages you along the way makes it fun and helps you get the best out of the program. And, you certainly don’t get bored because you follow a different exercise routine each day."

If interested, P90X participants must sign up by Thursday, September 4. For a schedule of group fitness classes for the fall, go here.

Attitude Adjustment

By Courtney Westlake



Staying motivated in order to live a healthy lifestyle is often easier said than done. Much of self-motivation depends on attitude, which is a new decision every day.

"It's important to have a positive attitude," said Amanda Jillson, assistant director of fitness and instructional programs at the TRAC. "It's important for accomplishing your goals, important for your mental health and for overall health and well-being."

Attitude drives behavior - what attitude you adopt will "determine how your day is going to go," Jillson said.

If you come to work or school with a negative attitude, that will affect your behaviors that day, whether it's being rude to someone, not doing your best on a project or deciding to not work out or eat healthily.

"You are the owner of your attitude; you're the one who chooses your attitude," Jillson said. "You're the one who chooses whether to be positive or negative with your behaviors, thoughts and interactions with people. Make sure to stay positive; try to put a smile on your face even if you're fighting a negative attitude."

Attitude has a major impact on mental health and overall well-being. Every day is a new day with new decisions. Each day, you need to decide to live a healthy lifestyle, decide to be active and to make healthy food decisions.

"If all of a sudden, something happens and you can't work out one day, you can't let that get you down the next day," Jillson said. "You have to take on a new attitude each day and make a new decision to live a healthy lifestyle each day."