Student Recreation, Fitness and WellnessAchieve More. Together.

Dilemmas college students face regarding fitness and healthy eating

Alternative options Portion sizes and

portion control Fitness options on

campus Wellness On

Wednesdays! Upcoming fitness

events Opportunities to

get involved

Overview

Dilemmas students face: Lack of sleep- students usually don’t have enough energy during the day because they don’t get enough sleep at night. Eating the wrong foods- Instead of eating a bag of chips at lunch or having a candy bar in between classes or meals, swap them for healthier options like carrots or apples. Not enough exercise- Exercising when you are a full time student can be difficult. However, exercising has the benefit to relieve the stress of the work you do in the classroom. Alcohol consumption- Students who consume alcohol have higher health risks. Eliminating alcohol or minimizing your intake can be beneficial if you want a healthier life. Time management- Finding time during the day to eat healthier and to exercise can be difficult, but it is all up to you. It is a change of behavior and a change of attitude that lead to the ultimate reward of be healthy and living a healthy life.

What has Lewis University done for your nutrition? The dining services around campus

have now made it even easier for students to select healthier options.

Follow the link below to see what’s new:

http://www.lewisudining.com/nutrition.html

You are what you eat!

Instead of these

Fried foods Refined grains

(such as white bread and white rice)

Whole Milk French Fries Sweetened drinks

or energy drinks Candy, sweets,

cake or ice cream

TRY THESE!

Grilled or baked foods

Whole grains (such as whole wheat bread and brown rice)

Low-fat or soy milk Baked potato Water Fruits and

vegetables

Nutrition 101A healthy diet should include a balanced combination of:

• Water• Fats• Carbohydrates• Proteins• Vitamins and Minerals

Drinking 2 glasses of water when you wake up boosts your metabolism.

You should drink at least 8 glasses of water a day

Drinking water during a workout can help rehydrate you

Try replacing sports drinks and soda with water at each meal

Water is essential to the health of all organs

Drinking water on a hot day and when temperatures are above average can keep your body cool without causing dehydration

Remember to bring a water bottle with you everywhere you go.

Keep your room stocked with healthy snacks you can grab when you’re hungry, such as: Fruit Pop corn Granola bars Crackers Nuts and grains High fiber snacks

Dorm Room Remedies

• If you have a fridge, try:• Baby carrots• Hummus• String cheese• Yogurt• Fresh fruits

Just remember…“Eating well and staying fit at college doesn’t have to be a challenge. Remember to balance nutritious foods and exercise regularly to stay healthy at college”. Don’t deny yourself food if you are craving it, but don’t over indulge either. Healthy eating is about moderation.

So how much should I eat? In 2012, WebMD put together basic

portion control guidelines that you could fit directly into your wallet to carry with you wherever you go.

5 tips for healthy eating1. Make time for meals2. Balance your meals3. Don’t forget dairy4. Stay hydrated5. Choose appropriate portions

Top 5 ways to include fitness in college life1. Walk or bike to class: be active on the way to class instead

of taking a bus or car2. Join an intramural sport: this is a fun way to meet new

people and fit in exercise, too.3. Go for a walk with friends: stay fit and catch up with

friends at the same time. Instead of taking a short cut back to your dorm, take the longer way to get a little extra exercise

4. Take a group fitness class: this is a great way for students to include fitness into their routine for FREE. Consider zumba, ablab, or spinning.

5. Check out your college gym: Lewis University offers students the opportunity to workout for FREE.

Group Fitness ClassesFREE Group Fitness Classes are offered to students at the Lewis University Rec Center.

Wellness On Wednesdays

Wellness on Wednesdays: Fall 2013 October 23: Managing the Multigenerational

Workforce Presented by Perspectives, LTD, EAP November 6: Emotional Intelligence Presented

by Tim Jauch, Training and Development Specialist, Lewis University Human Resources

November 20: Good Grief Presented by Staff of the Center, Center for Health & Counseling Services with Actively Moving Forward

December 4: Spiritual Wellness Presented by Dr. Kathleen Blanchfield, Associate Professor, CONHP, Lewis University

Wellness On Wednesdays

Wellness on Wednesdays: Spring 2014 January 29: The Benefits of Meditation Presented

by Sabrina Lynch, Counselor at the Center for Health & Counseling Services

February 5: Responsible Communication Presented by Perspectives LTD, EAP

February 19: Eating Healthy Tastes Better Than you Think Presented by Brandon of Peter Rubi Foods

March 12: Running/Walking 101 Presented by Jen Bazon, DPT and Heather Finnegan, PT, TheraCORE

March 26: Aloha FLUFFY- Lunch N Laugh Gabriel Iglesias Live from Hawaii

Special Wellness Events Group Fitness Challenge 50! Women on Weights Turkey Burn Maintain Don’t Gain Holiday Health Cam

paign Biggest Loser Contest Rockin’ Red Zumbathon University Health Fair Body Image Awareness Week National Employee Health Fitness Day

Group Fitness Challenge 50! Complete 50 fitness classes from

September 9, 2013 – May 5, 2014 and win a fitness challenge T-Shirt! Counts will be tallied and posted every Monday. Need more of a challenge? Complete 82 fitness classes by the University’s birthday on April 15, 2014 to win a grand “flyer fitness” prize! To sign up for this challenge, please contact Sam DeLegge in the Recreation Center for more information.

Women on Weights New to weight training? Want to build up your

knowledge of strength training? Our Women Only program introduces you to our weight room and provides you with a basic weight training routine. You will learn about the benefits to strength training, how to use machines, and great ways to utilize free weights. Meet us to start the forum in the Board Room of the Rec Center.

Fall 2013: October 23 at 5:15 p.m. Spring 2014: January 15 at 5:15 p.m.

Turkey Burn November 26, 2013 from 4:30-6:10 p.m. Come work

off some of those extra holiday calories before Turkey Day! This Turkey Burn will offer a variety of fitness classes in 20- minute fitness classes, all five fitness classes, or somewhere in between.

Scheduled Classes that will be offered during the Turkey Burn: Zumba 4:30 p.m. Ab Lab 4:50 p.m. Step n’ Tone 5:10 p.m. R.I.P.P.E.D. 5:30 p.m. PiYo 5:50 p.m.

Maintain Don’t Gain Holiday Health Campaign November 25 – January 15 This program,

sponsored by the W.E.L.L. Committee, is intended to encourage Lewis Students, faculty and staff members to adhere to weight, stress management, and fitness goals despite temptations this holiday season. The average adult gains between 7-10 pounds over the holiday season. The program is very simple. You weigh in on November 25 and weigh-out on January 15. If you maintain or lose weight during that time period, you will earn a coveted Lewis Wellness T-shirt.

Biggest Loser Contest January 15 – April 16 This program, our ninth

annual, is for individuals who could benefit from losing weight post – holidays. So, if weight loss is advisable for you, keep your momentum going by coordinating with any combination of Lewis University students, faculty, staff and/or Recreation Center members to for a Biggest Loser Team. There are three to six members on a team. The cost is $10 per person to participate. Watch for more information. Winners will be announced at Healthy Flyer Ceremony on April 23, 2014.

Rockin’ RED Zumbathon February 25, 2014 at 5:15 p.m. - Zumbathon Fundraiser to benefit

Heart Health Month Donations will be accepted, raffle tickets

will be sold, and Zumba wear will be available for purchase. All procedes will go to the American Heart Association. Person wearing the most RED will win a prize!

Body Image Awareness Week February 24 – March 2, 2014 Watch

for programming information to follow via e-mail.

University Health Fair April 2, 2014 The Annual Health Fair

will be held in the University Dining Room from 11 a.m. – 1 p.m. Stop by our 16th Annual University Health fair and visit any of the 30+ local vendors available to share the latest and greatest in medical technology and health and wellness advancements.

National Employee Health Fitness Day May 14, 2014 Join Lewis University

President, Brother James Gaffney, FSC, for a on-mil scenic walk around campus to celebrate this annual event to encourage health and wellness at work. Meet at the front entrance of the Student Recreation and Fitness Center at 3 p.m. If you attend, you can make it a casual attire day!

Intramural Sports:2013- 2014

For additional information: Contact Adam Burkhart : Assistant

Director of Student Recreation, Fitness and Wellness

Phone: (815) 836-5831 E-mail: burkhaad@lewisu.edu

Lewis University Club Sports

Club Sports at Lewis Club sports is a group of individuals organized for the

purpose of furthering their interest in a common sport or recreational activity. Club sports travel to local areas schools, they are more competitive than intramurals, but less competitive than intercollegiate athletics.

Any skill level can join a club sport. Lewis University offers a wide variety of club sports

open to all Lewis University students that live on or off campus. Currently there are 10 club sports that are involved in competition outside of Lewis University.

If you are interested in joining a club sport• If you are interested in joining a club

feel free contact the following people for more information.

• If you are interested in starting your own club sport, please contact:• Jill Siegfried • (815) 836-5277• siegfrji@lewisu.edu

Created by Matthew Kren

Lewis University Sport Management MajorField Experience Project #1

Fall 2013