Fitness Classes January 23-February 24

If you are interested in attending any of these classes contact: Heather Minetti, x2928 or hminetti@wesleyan.edu

Lunch-n-Learn Series

Disorders of the Thyroid
Presented by Dr. Kort Knudson
Wednesday, February 1
12:00 - 1:00 pm
Woodhead Lounge

Treasure Mapping Your Goals
Presented by Lisa Lelas
Wednesday, February 22
12:00 - 1:00 pm
Woodhead Lounge

Guide to an Amazing Body - 14 quick and easy ways to get the best results in less time
Getting a better workout can be as easy as learning your ABCs. You don't need to make drastic changes in your exercise regime to see better results. Sometimes it is the smallest tweaks that can produce the biggest improvements. Add a few of these tips into your routine each week.

AMP IT UP
Use a weight that fully fatigues your target muscles by 8 to 12 repetitions

BREATHE FIRST
Before your first rep "set" your core muscles by exhaling as you lightly tighten your abs. Keep your abs contracted throughout the exercise to maintain form.

DIVIDE AND CONQUER
Split your typical 40-minute workout in half (20 morning/20 night) for a calorie-burning boost. More energy means you'll be able to work harder.

EAT RIGHT AFTER EXERCISE
What you eat after a workout can make a big difference to your long-term success. Choose a snack, about 200 calories that includes carbohydrates and protein, such as fruit and low-fat yogurt or hummus and whole-wheat pita.

"IPOD" YOUR WORKOUTS
Listening to tunes while exercising can actually help you burn more calories. Set your favorites to appear about six songs into your play list so you'll get a boost when you need it most.

LOOSEN YOUR GRIP
Tightly holding weights can fatigue the small muscles of your hands and forearms so grip the weight firmly but not so tightly that your knuckles turn white.

MINI GOALS
Focus on small goals, like pushing for five more minutes on the treadmill and you'll eventually reach big ones such a losing 20 pounds.

SHAVE SECONDS
Take the time your normally rest between each strength exercise and use it to work a different muscle group. Exercising without rest burns up to 25 percent more calories.

THINK IN THREES
Most strength moves can be done at least three ways - free weights, a machine or resistance bands. Changing the way you approach even the same exercise can surprise your muscles and produce better results.

UNLOCK YOUR JOINTS
Don't lock you knees or elbows during any exercise.

VARY YOUR ROUTINE
Prevent boredom by doing at least one new exercise every week. Every first week of the month, add a new move for upper body; every second week, try a new lower-body move; every third week add an ab move and every fourth week switch to a different type of cardio.

WALK OFF THE WEIGHT
Walk at least 30 minutes a day and you can lose as much weight and make greater gains in fitness than high-intensity aerobic exercise four days a week.

EXTREME ISN'T ALWAYS THE ANSWER
High-intensity workouts may burn calories faster, but not if overdoing it causes you to stop exercising. To reduce your risk of injury, for a longer, more moderate cardio routine at least once a week.

ZEN EXERCISE
Choose stress-busting activities such as yoga or Pilates to help your long-term weight-loss goals. Exercises that reduce stress stress may lower cortisol levels, so your body stores less fat.

The "Write" Way to Reduce Stress
When taking a deep breath and counting to 10 aren't enough to stem your stress, try putting pen to paper. Writing down your feelings helps you stop dwelling on past events, which reduces stress and allows for better sleep. Researchers found 21 cancer patients slept longer and with fewer interruptions during the night after venting their feelings on paper compared with 21 patients who wrote about their diet and exercise. To stop stress from stealing your sleep, set aside 20 minutes each day for four consecutive days to write. Find a place where you won't be distracted  and pour out your thoughts without stopping or worrying about spelling or grammar. It's not the punctuation, but the release of feelings that will make you feel better and snooze more soundly.

Blood Pressure
Old Normal: 120/80 to 139/89
New Normal: less than 120/80
Prehypertensive: 120/80 to 139/89
Hypertensive: more than 140/90

The slower your weight loss the more likely it is to be fat, not water.

Cardio Challenge of the Month - Row Away 300 Calories
The rowing machine may not be the most popular piece of cardio equipment at the gym, but it's a great way to get a total body workout that is friendly on your joints. Keep your strokes per minute between 24 and 28, depending on your rate of perceived exertion (on a scale on 1-10; 10 being the hardest you're working) and you'll burn about 300 calories in 30 minutes.

How to Beat the Winter Blues
We asked a few real experts - women living in Anchorage, Alaska - for their tried and true winter blues busters.
"I sit under a special full-spectrum light in the morning and perk myself up by going sledding." - Caroline, 28
"I got a puppy, which forces me to get outside and exercise every day. The fresh air is always invigorating." - Fiona, 25
"I soak outside in my hot tub and gaze at the stars. The combination of the warm water and cold air hitting my face and upper body melts tension and stress." - Laura, 41