Staying on TRAC

Healthy Skin Month - Benefits of Moisturizing

bwood8@uis.edu (Blake Wood) — Wed, 04 Nov 2009 22:22:00 +0000

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

bwood8@uis.edu (Blake Wood) — Thu, 22 Oct 2009 16:14:00 +0000

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

bwood8@uis.edu (Blake Wood) — Wed, 14 Oct 2009 20:58:00 +0000

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

bwood8@uis.edu (Blake Wood) — Mon, 14 Sep 2009 15:18:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Fri, 04 Sep 2009 13:26:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Thu, 27 Aug 2009 16:37:00 +0000

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!

noreply@blogger.com (Courtney Westlake) — Mon, 24 Aug 2009 15:45:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 10 Aug 2009 18:31:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Tue, 28 Jul 2009 15:17:00 +0000

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!

noreply@blogger.com (Courtney Westlake) — Mon, 13 Jul 2009 18:35:00 +0000

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!

noreply@blogger.com (Courtney Westlake) — Tue, 19 May 2009 16:27:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 27 Apr 2009 15:28:00 +0000

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.”

Improve flexibility, strength and mental focus with Karate

noreply@blogger.com (Courtney Westlake) — Mon, 16 Mar 2009 18:25:00 +0000

By Courtney Westlake

Do you want to strengthen your body, mind and spirit?

"Then our karate class could be a good option for you," said Amanda Jillson, assistant director of fitness and instructional programs for TRAC.

Karate and other martial arts are extremely beneficial for the body and help to improve strength, balance, flexibility, coordination, stamina and posture. Karate has also been found to improve attitude and self-confidence.

"The curriculum our instructor uses is based upon increasing your physical power and your flexibility, as well as your mental focus," Jillson said. "Karate is also a good aerobic health exercise."

TRAC's karate class is suitable for any current fitness level and ability, Jillson said. Renshi Dan Barham teaches the course. The next session begins March 23, the week after spring break, and runs until May 13.

The cost for the class is $20 for 7 weeks. The class meets twice a week on Mondays and Wednesday from 4 to 5:15 p.m. There is a maximum of 20 participants for the class and a minimum of fve.

"So it's a really great price, a great class and just what you need to finish out the semester," Jillson said.

Staying Heart-Healthy

noreply@blogger.com (Courtney Westlake) — Fri, 20 Feb 2009 16:31:00 +0000

By Courtney Westlake

February is National Heart Month, and the perfect time to start living a heart-healthy lifestyle.

Heart disease is the number one cause of death among men and women in the United States. However, there are things you can do to significantly lower the chance of getting heart disease.

"A sedentary lifestyle is one of the number one reasons for heart disease," said Amanda Jillson, assistant director of fitness and instructional programs at TRAC. "So we want to be active and make conscience choices about what we are putting in our body."

There are many activities that are heart healthy, Jillson said. These include strength training, which is using weights or resistance to build muscle tone, and cardiovascular exercise, which include exercises like jogging, running, walking, using the step mill at the gym or a bicycle.

"Also stretching is very beneficial," Jillson said. "Flexibility exercises such as yoga, Pilates and just basic stretches will help strengthen your heart muscles and keep you healthy."

The benefits of staying heart-healthy and exercising for your heart health are endless.

"You can lower your blood pressure, strengthen the muscles in your body as well as the muscles around your heart, and reduce stress and tension and depression levels," Jillson said. "These activities also decrease your body fat percentages."

"Cardiovascular exercises increase your cardiovascular capacity," Jillson added, "which is the amount of oxygen that you can consume and process during exercise. It's a very good test to see how fit you are. So the more oxygen you can consume, the healthier your heart is."

Take a bite out of chocolate!

noreply@blogger.com (Courtney Westlake) — Mon, 16 Feb 2009 19:28:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 09 Feb 2009 20:58:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 02 Feb 2009 16:17:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 12 Jan 2009 16:57:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Wed, 17 Dec 2008 20:17:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 08 Dec 2008 18:03:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Fri, 21 Nov 2008 16:26:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 17 Nov 2008 16:04:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Tue, 04 Nov 2008 20:41:00 +0000

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

noreply@blogger.com (Courtney Westlake) — Mon, 27 Oct 2008 14:57:00 +0000

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"

noreply@blogger.com (Courtney Westlake) — Mon, 20 Oct 2008 14:16:00 +0000

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!