FitRec Wellness Wealth: Fitness Challenges

Dear FitRec Family,

During this time of uncertainty, it is our priority at FitRec to aid our members in staying fit and healthy. While our doors are closed, we will be providing you with an online platform to keep you healthy and active while at home. Let us introduce you to “Wellness Wealth,” where you will be able to find workouts, fitness and nutrition tips, and a wealth of other knowledge from our talented team of personal trainers and fitness instructors.

This new platform, along with our existing “Trainer Tidbit” and “FitRec Family Focus” will be updated frequently to keep you engaged at home.

April 23, 2020

April 20, 2020

More Virtual Workout Options

April 16, 2020

Stress and Coping During COVID-19

According to the CDC, key signs of stress from an epidemic can include, but are not limited to:

• Fear and worry about your own health and the health of your loved ones
• Changes in sleep or eating patterns
• Difficulty sleeping or concentrating
• Worsening of chronic health problems
• Worsening of mental health conditions
• Increased use of alcohol, tobacco, or other drugs

So where do we go from here? We are taking all the proper precautions to not get sick or spread COVID-19, but what about the repercussion from doing self-isolation, and obeying the “stay-at-home” protocol?  What about the financial stress, loss of income, virtual learning changes? There has been a lot of things that have changed in the matter of days and weeks into quarantine. As we continue to fight this invisible war outside of our homes, there are a few tips to help you fight the secondary war of isolation inside your home.

1. Try to laugh and smile even if it’s hard (watch comedy, Skype with friends and try NOT to talk fear-based the whole time). Also, smile every once and awhile, even if you’re by yourself as it releases happy hormones. If you haven’t seen on facebook, there is an entire page devoted to Mayor Lightfoot memes that might make you crack a smile.  Check them out HERE.

2. Breathing deeply has proven to literally drop cortisol levels (check out 4-7-8 breathing on Google) or type in “relaxing visualization meditations” on YouTube. Even 10 minutes will calm the nervous system. A great video or class that may help just that is Nancy’s Tai Chi Meditation class.

3. Stretch and move! If you are able to do some cardio it will get the feel good feelings (aka endorphins) going. From a brisk social distance walk to online fitness classes, get your body MOVING! Lucky for you, FitRec is offering fitness classes for FREE virtually. There is no excuse not to move to relieve stress. From Cardio Fusion with Dawna L. to Les Mills GRIT with Nancy B., there is something for everyone! Check out all our offered classes at https://www.morainevalley.edu/fitrec/news-story/fitrec-live/
4. Stop screen time at least 60-90 minutes before bed! According to sleepfoundation.org “using TVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning. Over time, these effects can add up to a significant, chronic deficiency in sleep.” TURN IT OFF!
5.  Be social-distantly social. Do reach out to others if you are feeling overwhelmed or stressed. Just having your feelings witnessed and having someone listen can move them and create feelings of relief! There are additional resources for those who may need more assistance including a FREE helpline from The Chicago chapter of the National Alliance on Mental Illness. The Crisis Text Line provides texting services where if you are feeling overwhelmed or anxious about the crisis, you just text “HOME” to 741741 to connect with a Crisis Counselor.

These are just a few tips or tricks to help you through this mandatory, 1-on-1 time with yourself and those in your home. Take time each day to do something for you. Be mindful. Be Kind. #WeAreInThisTogether.

April 13, 2020

We hope you all had a wonderful Easter weekend and took part in at least some of our FitRec Virtual Mash-Up offerings Saturday!  Our next installment of “Wellness Wealth” comes to us from Kelly Devine Rickert, Wellness Coordinator for Moraine Valley Community College.  Kelly offers us some tips below for fighting hunger cravings while you are stuck at home.  Thanks for sharing, Kelly!  See below.

Now that we are home and practicing good social distancing practices, we are finding ourselves in quite the predicament….we are around our food 24/7!!! And what happens when people are bored and around food? We eat!

Here are some tips to minimize the mindless snacking and some healthy snacks to munch on instead.

Tips to decrease mindless eating:

• Set certain times for snacks. Example, 3 pm and 7:30pm.
• Write out on a dry erase board what your snacks will be either the night before or in the morning. (You are more likely to stick to it that way).
• Drink water in between meals to help with fullness and hydration.
• Minimize the junk food if possible. I always suggest to clients, it’s better to have a handful of chips or a cookie or two after lunch/dinner than to binge eat those items late at night.
• Make a list and only go to the store once a week to distance yourself from others. If you snack too often, we run out of snacks and fresh food and have to go out to the store more often!

Healthy Snack Ideas!

• 1 piece of fruit and handful sunflower seeds or 1/8 c nuts
• 1 light yogurt or non fat Greek yogurt (I love Siggi’s) with 1/4 c low fat granola (optional)
• 1 piece of fruit/veggies and 1-2 tbsp peanut/almond butter
• 12  Kashi crackers/5 Triscuts with 1 oz low fat cheese (string cheese, laughing cow)
• 1 Kashi, KIND, Special K protein bar, Luna, Balance, Health Warrior bar
• 1/2 c unsalted trail mix (Enlightened or make your own!)
• 6 wheat crackers and 2 tbsp nut butter
• 1 hard boiled egg and 6 wheat crackers/1pc of fruit
• 1/4 c low fat cottage cheese and 1 fruit
• 1/2 sandwich
• Cut up veggies and 1/4 c hummus or low fat dip
• 2 rice cakes with 2 tbsp nut butter
• 1 serving pretzel thins and 1 tbsp peanut butter
• 3 celery stalks with 1 laughing cow wedge of cheese sprinkled with raisins
• 3 cups low fat or air-popped popcorn with 1/8 cup Parmesan cheese (add some garlic or pepper too for more flavor!)
• Enlightened Broad Beans snack packs

April 8, 2020

It’s back and better than ever, the FitRec Mash-up goes VIRTUAL! Now at the convenience of your own home, spend the morning of Saturday, April 11, for up to six hours working off the stress and the worry of COVID-19 and SWEAT IT OUT!

Classes will be 30 minutes in length, highlighting our nationally certified instructors and our different class styles. See below for Saturday’s Mash-Up schedule and class descriptions. Below the class descriptions are instructions and tips for how to use Zoom to access these virtual classes. Don’t miss out!

8:30-9 am: Power Yoga with Erin S.

A yoga class focused around a vinyasa style flow with a little bit more fire. This flow will take you from head to toe working out the body to help empty the mind. With a focus on upper body and core strengthening grab a towel, some water and get ready to sweat the stress away.

9:15-9:45 am: Gentle Yoga with Andrea

Gentle Yoga is held at a slower pace and focuses on stretching and extending the breath, while releasing stress and tension from joints and muscles. Class is structured around rejuvenating the body and managing stress through meditative concepts.

10-10:30 am: Les Mills BODYPUMP with Lisa

This workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast.

10:45-11:15 am: Dance Cardio with Dawna

Fuse musical rhythms and choreographed dance moves together to create a dynamic workout that’s designed for fun and a good workout! Moving to the music allows your mind to relax while your body is in constant motion. No prior dance experience is required.

11:30 am-12 pm: Core Blast with Erin A.

This challenging 30-minute workout strengthens the abs, hips, butt and lower back for a stronger core using a variety of body weight and resistance equipment.

12:15-12:45 pm: Lengthen to Strengthen with Dash

Prepare to experience a blend of stretching and strengthening techniques all in one go. Elongate and tone your muscles while using straps, foam rollers and your body as a lengthening instrument.

1-1:30 pm: Outdoor Meditation/Yoga with Nancy N.

Clear your mind and move your body to this yoga practice focused on mindful movements. Once the tension is released from the body the mind will then be able to relax as well. Give yourself the time and space for some self care.

1:45-2:15 pm: Born to Move (kids/family) with Nancy B.

Inspiring young people to fall in love with physical activity. Designed to nurture a life-long love of physical activity, BORN TO MOVE ™ helps children experience the joy and vitality of moving to music.

To join FitRec Virtual Mash Up Live on Zoom:
https://zoom.us/j/5349475232?pwd=Q2w0Nk1RaXJZYnI1OFNraWlyUFp6dz09
Meeting ID: 534 947 5232
Password: mvcc

Here are some helpful ZOOM tips:

• Download the app Zoom and create an account first before joining the first class. The app is FREE.
• All participants will be muted upon entry into class. You can “unmute” yourself if you would like to interact with your instructor or other participants.
• All classes are 30 minutes in length; you can log in up to 5 minutes before the start of class, and “hang out” for 5 minutes post-class.
• Your instructors recommend having your video turned on for class if you are able; this creates a greater community and gives instructors the opportunity to instruct you effectively.
• All classes will be using minimal equipment; however, instructors may have you use household items to enhance your workout. They will let you know before class begins what is needed.
• Classes will be recorded and posted to the FitRec website to be viewed later if you can’t make it to class. Please note that these videos are subject for use on other platforms, so if you prefer to not be seen, you can opt to keep your video feature turned off.
• If you choose to exercise to these videos or live stream workouts, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury – particularly if you have a history of health problems or any previous injuries. To the extent permitted by law, the Health, Fitness and Recreation Center (FitRec) and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.

April 4, 2020

Jana Terborg, FitRec’s Assistant Director for Fitness Programs, promised to share one of the recipes she has making at home during the closure a couple of days ago on our FitRec social media platforms and here it is.  This is a fun and easy meal! Many of us don’t always have the time to cook, so this is a great time for us to rediscover our kitchens.  Hope you enjoy!

Stuffed Peppers Recipe

• ​4 red or green peppers, sliced in half
• 2 tsp olive oil
• 1 pound ground turkey or chicken
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp red pepper flakes
• 1 can (15 oz) no salt added diced tomatoes
• 1 1/2 c cooked brown rice
• 1 c shredded mozzarella cheese
• 1/2 c Parmesan cheese

Heat oven to 375 degrees F. Coat 9×13 dish with non stick spray and lay peppers face up in pan. Heat olive oil in skillet over medium heat. Add turkey (or chicken) and all seasonings. Cook until brown (about 4 minutes) then drain excess liquid. Add diced tomatoes, let simmer for 1 minute then remove from heat. Stir in rice, 1/2 c mozzarella, and 1/4 c Parmesan. Fill peppers with mixture and top with remaining cheese. Bake uncovered in oven for 30-35 minutes.

April 1, 2020

“Be more mindful.”“Take time for you.”“Calm the mind.”“Meditate.”

You may have heard a phrase or two like these as tips for helping during stressful times? But do you struggle with understanding what it all TRULY means?

First let’s address the key question, what does it mean to be mindful? In simple terms it is “paying attention”. When we pay attention to the way we feel during certain moments of stress and anxiety we can find the trigger points. These moments that set us off we can control by perhaps not putting ourselves in those situations. But what happens when we have no choice and must be in those situations? Meditation!

What is Meditation? Meditation is a practice where a person focuses the mind on a particular object, thought, or activity. This then helps train attention and awareness, leading to a clear and emotionally calm mind and body. Some studies have found that when you meditate it can help relieve stress including minimizing anxiety, reduce inflammation, and improve memory and attention.

How do you meditate? This seems to be the biggest problem outside of understanding WHAT meditation is. There are many different ways to meditate including the obvious of sitting silently in a quiet space for a specific duration of time. Other ways of meditation can include:

• Walking meditation
• Hiking
• Coloring
• Cooking or baking
• Dancing
• Listening to music

Meditation looks and feels different to every person. The biggest way someone can help themselves to meditate is to try different ways and styles to see what works for them. Mindful.org has a list of FREE apps that people can download to guide pthem through mindfulness and meditation. Their list includes:

Free Mindfulness Apps (https://www.mindful.org/free-mindfulness-apps-worthy-of-your-attention/)

• Insight Timer – https://insighttimer.com/
  1. Said to be the“largest free library of guided meditations on earth.”
• Smiling Mind –https://www.smilingmind.com.au/
  1. “Thrive Inside is a special COVID-19 initiative to help you proactively support your psychological wellbeing while you’re spending extended periods of time at home.”
• Has activities specific for children and educators
• UCLA Mindful – https://www.uclahealth.org/programs/marc/free-programming-resources/ucla-mindful-app
  1. Has options for Spanish and english
• 10% Happier – https://www.tenpercent.com/
  1. Offers meditations from the worlds top experts including specific meditations for “coronavirus sanity”

So take some time today to create a little mindfulness and space for you to stay happy, healthy and sane.

March 28, 2020

• Download the app Zoom and create an account first before joining the first class. The app is FREE.
• All participants will be muted upon entry into class. You can “unmute” yourself if you would like to interact with your instructor or other participants.
• All classes are 30 minutes in length; you can log in up to 5 minutes before the start of class, and “hang out” for 5 minutes post-class.
• Your instructors recommend having your video turned on for class if you are able; this creates a greater community and gives instructors the opportunity to instruct you effectively.
• All classes will be using minimal equipment; however, instructors may have you use household items to enhance your workout. They will let you know before class begins what is needed.
• Classes will be recorded and posted to the FitRec website to be viewed later if you can’t make it to class. Please note that these videos are subject for use on other platforms, so if you prefer to not be seen, you can opt to keep your video feature turned off.
• If you choose to exercise to these videos or live stream workouts, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury – particularly if you have a history of health problems or any previous injuries. To the extent permitted by law, the Health, Fitness and Recreation Center (FitRec) and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.

To join FitRec Live on Zoom:
https://zoom.us/j/5349475232?pwd=Q2w0Nk1RaXJZYnI1OFNraWlyUFp6dz09

Meeting ID: 534 947 5232
Password: mvcc

Monday, March 30
10-10:30 a.m.: Dance Cardio with Mariah M.
12:15-12:45 p.m.: Muscle Work with Lisa P.
4-4:30 p.m.: Hatha Yoga with Andrea G.

Tuesday, March 31
8:30-9 a.m.: Vinyasa Yoga with Erin S.
11-11:30 a.m.: Sit & Fit with Melanie H.
4:30-5 p.m.: Pilates Barre with Kate B.

Wednesday, April 1
10-10:30 a.m.: Les Mills GRIT with Lisa P.
12:15-12:45 p.m.: Lengthen to Strengthen with Anna-Marie F.
4-4:30 p.m.: Cardio Fusion with Dawna L.

Thursday, April 2
8:30-9 a.m.: Restorative Yoga with Joanne C.
11-11:30 a.m.: Pilates Mat with Melanie H.
4:30-5 p.m.: Muscle Work with Jay G.

Friday, April 3
10-10:30 a.m.: Core Blast with Erin A. (No video recording due to technical issue)
12:15-12:45 p.m.: Tai Chi/Meditation with Nancy N.
4-4:30 p.m.: Les Mills GRIT with Nancy B.

Saturday, April 4
9-9:30 a.m.: Muscle Work with Lisa P.
10:30-11 a.m.: Lengthen to Strengthen with Anna-Marie F.

Sunday, April 5
9-9:30 a.m.: Les Mills BODYCOMBAT with Lisa P.
10:30-11 a.m.: Hatha Yoga with Joanne C.
Future classes and weeks will be added to our FitRec Live! page found HERE

March 26, 2020

The latest installment of “Wellness Wealth” is brought to you by Group Fitness instructor Erin Stevenson.  Erin is focused on the importance of developing a daily routine and starting your day off on the right foot.  See her contribution below.

As we’re all home trying to figure out this new normal, some may find it harder to get the day started. The biggest and most important thing is to “make your bed.”

Admiral McRaven has a famous speech discussing about the importance of making your bed (watch video clip here), completing one and the first major tasks of the day to succeed. Just because this new normal has caused us to put a major shift to our normal day to day, it doesn’t mean we have to forgo the simple tasks to get the day started or even make a new routine.

Here are some simple tricks to get your mind and body right as you find the new schedule at home:

1. Set your alarm: Get up at a reasonable hour to get the morning task done that you would do as if you were going to the office. Working from home or staying at home shouldn’t be treated as a vacation.
2. Get dressed: Even though it is o-so comfy staying in your pjs when sending out the emails, you will feel more impowered once you are dressed for the day to actually get things done.
3. Set working hours: Weather you are working from home or stuck at home, put a timeline together of when you are starting and finishing your tasks. Make sure you set time aside to eat and MOVE. Go for a walk on your “lunch break” or schedule a time to call a friend and socialize.
4. Create a Task List: Write it down! What are you trying to get done in the day or by the end of the week. When you see it written on paper it reminds you to continue to work towards that goal. There is also nothing better then crossing out something once it is completed.

Stay off social media and TV: Do your best to leave social media scanning for the mornings, evenings and perhaps during your ‘” lunch break”. I know it is difficult as we are trying to take in all the new updates about what is going on but minimize the distractions so you can accomplish your tasks.

March 23, 2020

Here are a pair of free workout trials from FitRec’s vendor partners, Precor and Spinning®.  These trials were provided by FitRec Facilities Coordinator, Ellen Papan.  Enjoy the free trials during your time at home to help stay fit and healthy.  Special thanks to these two vendors for providing these trials!

TRX App for At-Home Workouts

Here is the code to access the TRX app at no charge for 6 months:

QUAH2WVRD3

NEW TRX APP USER:

1. Go to TRXStart.com
2. Create profile and use code
3. Download TRX App in App Store or Google Play
4. Use login information from profile creation

If you have the app, email appfeedback@trxtraining.com with the code and that you got it through Justin Mitchell at Direct Fitness Solutions and they will update.​

Spinning® Workouts at Home Free for 60 Days

To get 60 days free and start riding:

1. Visit tv.spinning.com/join
2. Choose the monthly or the annual plan (billing starts after the free 60 days, but you can cancel anytime)
3. Create account and enter code: PRE60DAY at checkout

March 19, 2020

March 17, 2020

This first installment is shared by personal trainer, Tim Grutzius.  He provides some helpful tips from the American Psychological Association (APA) on ways to view the constant news coverage regarding the outbreak.  In the coming days, FitRec will be releasing more “Wellness Wealth” content on its website, so be on the lookout for future installments.