Cool Story Bro

A list of weight room pet peeves and exercise etiquette

Part 1

By: Adam Luther

Now I don’t know about you, but I’m feeling 22.

 

Wait, wrong blog.

 

Now I don’t know about you, but there are some things that people do in the weight room that genuinely grind my gears. Honestly, I did not think that being courteous to other guests of the gym is so hard, but apparently it is. The way people dress, the way people lift, the way people scream…. there are so many pet peeves that seem to tick me off to count them all. With that being said, I figured I might as well go through a few of them and if some of you are offended, I’ll go ahead and apologize now.

 

Here we go:

 

When guys wear Sperry shoes in the gym to lift, I want to punch a punching bag until it explodes. Seriously? A large portion of lifting comes from proper balance, granted any guy wearing Sperry shoes in the gym is probably doing upper body (which 95% of the guys I see in the gym feel that only working the upper body is necessary to pick up the ladies…wrong). There is no possible way that lifting in Sperry shoes provides enough balance to support proper forms. I would lift barefoot before I ever thought about lifting in boat shoes. Maybe wearing them in the gym is a fashion statement, yet stupid nonetheless.

 

Guys, take those hats off while you are lifting! I was always taught it was disrespectful to even wear a hat indoors, much less while you lift inside a gym. Do you not even realize that your hat is collecting sweat? Gross dude….just gross. Take those hats off before I run through a wall like the Hulk.

 

Bro, stop doing more weight than you can actually lift. It even embarrasses me to watch you attempt 315 lbs. on bench press while you wiggle like a fish out of water to get it up then your spotter has to deadlift the weight for you. And if for some reason you are able to put up 315 lbs. a few times, don’t you dare walk over to the mirror and flex for 20 minutes. I PROMISE that you are not only ticking me off, but everyone around you as well.

 

Dude, stop putting a towel on a bench press and walking away. You cannot claim your spot in advance. Other people have to use the equipment too and if you fall within the categories of men listed above, you are probably less qualified to use the equipment in the first place. Share the equipment people!

 

Lastly men, chest day is not every day. You have other body parts that need to be worked. I see the same people on bench press day after day. How about trying a leg day once every 10 years? Seriously? I find it extremely funny when there is a guy with a massive upper body in the gym who has legs that are so small they could collapse at any moment. We have a word for that guys, and it is called “poser”. Lets face it, we all know that guy. The one who could lift so much weight (upper body) that he feels it is necessary to scream so obnoxiously loud that everyone around him will stop and watch. I hate to break it to that guy though, I doubt he could squat 225 lbs. using proper form.

 

Look, these do not apply to every guy who works out. There are some people who do not bother me at all, but having lifted solid for a few years, these are the people I cannot stand.

 

Ladies, I know you probably feel left out right now, but that is okay. You will have your own separate blog for all the wrong you do in the gym. There is quite a list, trust me, and who better to tell you than my friend Carly? She will be conducting part two of this blog. Watch out ladies!

 

To be continued………

 

 

Exercise Boosts Brainpower

Exercise is always a bright idea…how working out boosts your brainpower!

Did you know that your daily fitness routine can help you maintain a sharp brain? Let me give you a piece of my mind and show you how exercise can help you gain mental power! So remember the next time you load up your squat rack, you are also racking your brain with new benefits!

1. It Sharpens Thinking: Dartmouth researchers found that exercise boosts the production of “brain derived neurotrophic factor” (BDNF), which is a protein that is thought to help with mental acuity, learning and memory.
2. It Helps You Learn New Tricks: According to research published in PlosOne, just one exercise session can help you retain physical skills by enhancing “motor memory.” The New York Times also reported men who frequently exercised and were taught to follow a complicated pattern on a computer were better able to remember the pattern in subsequent days compared to the men who didn’t exercise.
3. It Supports Problem-Solving: In one study, mice that exercised by running not only generated new neurons, but those particular neurons lit up when the mice performed unfamiliar tasks.
4. It Reduces Stress: Even though exercise can raise levels of cortisol, which is the hormone that causes physical stress and is even associated with long-term memory impairment, its overall effect is one of a stress reducer. This is because fitness also increases the body’s threshold for cortisol.
5. It Helps Delay Age-Associated Memory Loss: Research shows that exercise promotes new neural growth in the hippocampus, which is an area of the brain that generate new neurons throughout a lifespan. As we get older, that area of the brain shrinks, and is why age is associated with memory loss across the board. The more we exercise, the more we can promote neural growth and delay the shrinking process associated with dementia and Alzheimer’s disease.

http://www.huffingtonpost.com/2012/10/01/exercise-mental-benefits-_n_1923739.html#slide=1580832

 

 

By: Carly Swanson, Marketing Graduate Assistant

“You Can’t Resist This”

Lightweight, packable exercise resistance bands are easy to use at home or on the road, providing functional training from anywhere. This total-body workout only requires a resistance band, so it is perfect to use as a at-home or travel/hotel workout. Here are eight exercises to get you started!

1.  Lunge with Biceps Curl

Place the center of band under the instep of left foot and position your right foot about two feet behind you. With an underhand grip on the band’s handles, perform bicep curls while bending your knees to lower into a lunge position. Complete 20 repetitions, then switch legs and repeat.

2. Squat With Overhead Press

Stand in the middle of the band with feet parallel and shoulder-width apart. Hold the handles at shoulder height, with palms facing away from you and elbows bent. Squat, while pressing your arms directly over your head. Keep weight in heels and resist the band as you return to standing position. Complete 20 repetitions.

3. Side Lunge With Side Raise

Stand with feet wider than shoulders, with one end of the band under left foot. Grip other handle with left hand. Step into a lunge with right foot and  sweep left hand down toward right foot. Push off with right foot and return to standing position. Then raise right leg as you perform a lateral raise with left arm. Complete 20 repetitions, then switch sides.

4. Upright Rows

Hold a handle in each hand and rest your hands on the tops of your legs.  Stand in the middle of the resistance band and straighten your back. Slowly lift the handles toward your chest and bend your elbows and let them flare out to your sides. Stop when the handles are next to your chest, lower back to the starting position. Complete 20 repetitions.

5. Side Bends

Stand on the center of resistance band with feet parallel and wider than shoulders. Keep knees soft and handles in hands. Bend torso to the right while drawing left elbow upward. Alternate sides quickly. Repeat 20 times. (Two sides equal one repetition).

6. Resisted Pushups

Put handles of the resistance band in each hand and stretch it across your upper back/shoulders (the band should be under armpits). Get into pushup position with your feet together. While holding the ends of the band in place, lower your body to perform a full pushup. Work up to 15 reps in a row. (You can also do a modified version of this pushup on your knees).

7. Seated Row 

Extend legs in front of you and dig your heels into the ground. Holding a handle in each hand, wrap the resistance band around your feet. Sit up straight and pull shoulder blades down and together. Straighten arms and lift 6 inches above your legs. Pull the handles toward your chest, stopping before they make contact with your body. Return to straight and complete 20 repetitions.

8. Overhead Triceps Extension 

Hold one of the resistance band handles in right hand. Step on the band with the ball of right foot midway down the band. (The shorter the length of band between the handle and your foot, the more intense the resistance will be.) Place left foot slightly behind the right, and put left hand on your waist. Extend right hand above your head with your palm facing forward. Keep upper arm stationary and slowly lower the handle behind your head. Return to the starting position. Repeat 10 times on each side.

9. Stretch Out Plank

Stand with feet hip-width apart on center of tube, cross it in front of you, then grasp a handle in each hand, arms by sides. Bend over and walk hands forward until you are in full push-up position, with arms extended and palms directly under shoulders. Make sure your body forms a straight line from head to heels. Keeping palms planted and abs tight, press hips back toward heels, bending knees so they are just above the floor. Straighten legs to return to full push-up position. Repeat 15 times.

If you want an extra challenge in these exercises, increase the resistance by shortening the band (hold more of it under your hands.)

By: Carly Swanson, Marketing Graduate Assistant

I Can’t Feel my Legs

Zumba’s Effect on a Collegiate Football Player

            My name is Adam Luther and I am a junior in marketing. I have been working for University Recreation on the marketing team for almost a year now. With that being in mind, here we go:

After playing football for about six years, including my freshman year of college for a private school in Virginia, one could basically say I have done it all, as far as workouts go. I have spent countless hours in the weight-room, out on the field, and in training facilities. To me, that was basically all I knew. After practice every day for such a long time, my body was constantly exhausted, and I really did not think workouts would ever get any better than this. Well, I was wrong.

Let’s face it, Zumba is sweeping the nation these days. We have all been invited to try it out some time or another. Who am I kidding; we can even do Zumba at home with Zumba games out for every gaming system. Honestly, I thought Zumba was for girls. I’m a country boy and I can see my dad just laughing in my face at the thought of me dancing in a group fitness class. Well, Dad will just have to keep laughing at me because I loved the experience. To be honest, I may have found my new addiction.

As I walked into the studio, I could not help but think I was in the wrong place seeing as I was only one of four guys participating in the class. After a brief stretch, I was assured that the only right way to do Zumba was to have fun. Well, the instructor was right. After an opening warm-up dance to “We Found Love” by Rhianna, I was in the zone. We danced, and danced, and then danced some more. I absolutely loved it! We danced to a few traditional Zumba songs as well as current hits by Pitbull. By the time the first water break rolled around, I was exhausted. The term “I can’t feel my legs” was an understatement.

After dancing for a solid 45 minutes, it was time for the last song, and hands down my favorite dance, “Call Me Maybe” by Carly Rae Jepsen. I am the first to admit how uncoordinated I am (I am relatively a pretty big guy) but by the last song, I was dancing and singing all at the same time. I was quote “going with the flow.” Even the cool down stretch was awesome as we cooled down to “Let Me Love You Long Time” by The Black Eyed Peas. I can honestly say I will be doing that stretch on my own when I wake up in the mornings.

By the time the 55 minute class was over, I was a little heart broken. The time had flown by extremely fast and I wanted to keep on dancing. The Zumba instructor congratulated the class on a great workout and I even had a few other participants extend their gratitude for my presence in the class (let’s face it, I kind of stole the show).  I will say this to close: DO ZUMBA! I just recently went back and took six of my first time friends and they will agree Zumba is an experience of a lifetime and should not be missed. I got a great full body workout and had so much fun doing so.

You can join me on Friday’s at 5:15 or try out another Zumba class. I can promise three things:

1)   You will leave sweaty

2)   You will leave exhausted

3)   You will leave with a smile

For a complete list of our current Zumba classes, as well as all of our classes, visit University Recreation’s website at:

http://recreation.ncsu.edu/fitness/group-fitness/schedule

-Adam

Indoor Runner’s Circuit Workout

Indoor Runner’s Circuit Workout for Rainy Days!

By: Carly Swanson, Marketing Graduate Assistant

This is a perfect no-equipment workout for those rainy or cold-weather days when you can’t take a run outside and don’t want to run a long distance on the treadmill. Three circuits are incorporated after every 1.25 mile run or jog. By the end of this workout, you accomplish a 5-mile run and a total body tone! You can also adjust this workout to make it any running distance of choice!

RUN 1.25 MILES (OR WALK, JOG, COMBO)

CIRCUIT 1 (complete each exercise 1 minute, repeat twice)

-Prisoner Squats (Hold arms above head with palms facing forward while squatting)

-Skater Lunges (Leap to the side and bring opposite leg behind you, only tapping your toe to the ground. Jump back in other direction and repeat.)

-Walking Push-Ups (on knees or toes) (Regular push-up, then take push-up to right side, regular push-up, then take push-up to left side.)

RUN 1.25 MILES (OR WALK, JOG, COMBO)

CIRCUIT 2 (complete each exercise 1 minute, repeat twice)

-Mountain Climbers

-Hip Thrusts (Lie on back with knees bent, press hips up and squeeze. Lower hips and repeat.)

-Plank Holds (Advanced: Wobble plank: in plank position, twist through midsection and tap right hip on ground, take back to plank and repeat on left side)

RUN 1.25 MILES (OR WALK, JOG, COMBO)

CIRCUIT 3 (complete each exercise 1 minute, repeat twice)

-Step or Curb Jumps (or squat jump in place) (At your own pace, jump up onto curb or step then jump back down. Use arms to help propel you up!)

-Tricep Dips (Using step, curb or chair)

-Toe-Touch Crunches (Lie on back with your legs up toward the ceiling. Crunch head and shoulders off the floor, extend arms and reach for your toes)

COOLDOWN RUN FOR 1.25 MILES (OR WALK, JOG, COMBO)

 

Holy TRX!

I hope everyone had a Happy Valentine’s Day! And nothing says love like a little partner TRX with the marketing family.

Yesterday, a few guys and I went to the Thursday TRX class at noon. For those of you who don’t know, TRX is suspension training that utilizes your own bodyweight to perform hundreds of exercises. You’re in complete control of how much you want to challenge yourself on each exercise because you can simply adjust your body position to add or decrease resistance. It’s great because anyone can do it and the exercises develop strength, balance, flexibility and core stability all at once!

This class was pretty intense. The instructor planned a fast paced, nonstop, partner based workout that was vigorous but fun at the same time! When I left the gym, I was drenched in sweat and all of my muscles were burning in the best way possible. Each move was broken down for you, and because of the smaller class size, the instructor was great at helping individuals do the moves correctly. Everyone should definitely try out TRX at some point, especially if you aren’t a fan of machines or free weights.

TRX classes are offered multiple times Monday-Thursday and you can even catch a class on Friday or Sunday. Do you want a stronger core? Or just a good stretch? There are TRX abs and stretching classes you could attend too.

Check out the University Recreation’s full schedule for yourself!

http://recreation.ncsu.edu/fitness/group-fitness/schedule

-Tabatha Lyons

Enough is Enough

Okay, so Vincent (my baby) will be three next week. #1 –  I have to stop calling him “the baby.” And, #2 – I can’t keep using the excuse as to why I have not lost the 50+ lbs I gained when I had him. Enough is enough. My excuses will stop and I’m making a commitment to start eating better and working out.

When I tell people I work at a gym, they look at me with disdain. Yes, I know – I have no excuse. I have a boss who understands and has NEVER questioned or looked down upon me for working out during the workday. Actually, they encourage it. We can even take a lunch break in addition to working out. Now, I’m kicking myself because as I type this, I realize I am pretty ridiculous. But, it’s motivation. Yes, I want to be healthy. Yes, I want to be able to play soccer with my kids. Yes, I want to lose weight and be able to fit into my pre-baby clothes. (boy, will that save some money).

So, why don’t I? Good question. I guess it’s because it’s easy to make excuses to not work out. I’ve got too much work to do. I’m not feeling so well. I don’t like to take a shower during the middle of the day… The list could go on and on. I’m surrounded by healthy, happy people. People who eat healthy and live an active lifestyle. Marathoners, triathletes, volleyball players… Again, this list could go on and on.

I’ve put it on paper (or screen). I’m making the commitment. And, I’ll hold myself accountable. My family has already rented a house at the beach this summer. So, by July 4th, I’d like to lose 20-25 lbs and be able to run a 5k. I don’t think this is unreasonable and I’ve been putting it off for way too long. So, here goes. I’ll keep you posted…

Laura Karpf

Assistant Director, Marketing and Communications

Can yoga make you a faster runner? OMMM…yes!

Hello, my name is Carly Swanson and I am a Graduate Assistant with the NCSU Recreation marketing team. In addition to graduate school and my assistantships, I am a part-time producer/reporter for a news station and Oakley ambassador. Even with my jam-packed schedule, I always find time for fitness and running, as it is my passion and I love motivating others to lead healthier lifestyles!

 I am certified to teach TRX and Schwinn Group Cycling Classes. I have also been competing in a running road race once a month since December 2010.  This has kept me motivated and strong, as I also like setting personal goals for myself.  I met my personal goal of running a half-marathon in under 90 minutes at the North Carolina Half-Marathon at Charlotte Motor Speedway in March 2012 and the Diva’s Half Marathon in April 2012.  I ran my first marathon in November 2012. I placed first for my age division in the Thunder Road Marathon and qualified for the 2014 Boston Marathon in 3 hours, 20 minutes. My next fitness goals include: competing in the NYC/Boston/Marine Corps marathons, competing in a triathlon and being featured in a fitness or health magazine.

As a runner, I know my patience is not what it should be. As I frequently compete I races, my mind is also constantly racing to keep up with the responsibilities of grad school, two part-time jobs, training and maintaining a healthy lifestyle and social life.

Many runners don’t incorporate yoga or stretching into their routines, which can make a huge difference in performance and mental strength. Let me give you a rundown on how yoga can give you a clear state of mind, injury-free body and ultimately one step (or stretch) closer to your race goals!

Like running, yoga is a way for me to put all of these thoughts aside and focus on me for a short amount of time. I become one with my body while doing yoga, but in a different way compared to running. I am able to feel my body lengthening with each pose and can picture myself covering more ground during my next run, in a shorter amount of time.

Yoga is also a great way to tone muscles I don’t typically use during running, such as building a strong core. In order to compete in your top performance shape, you have to have core stability. This is essential for runners, because it prevents pain, reduces wear and tear of joints, while also reducing the chances of damage to muscles and bones.

Injuries are a runner’s worst nightmare and in addition to proper training and nutrition, a good stretching and yoga routine can alleviate mental and physical stress, preventing harm to your body.

Before I did yoga with my race training, my body felt tight, sore and I was not thinking as clearly or positively. With the help of my Oakley sisters, they convinced me to give yoga a try and I am so thankful the lead me into the right direction. Now, I do yoga regularly to prevent injury and loosen my muscles and I know this has made me a stronger and faster runner!

To find basic yoga poses for runners, visit this website:

http://running.about.com/od/strengthtraining/ss/Yoga-Poses-For-Runners.htm

Or check out my Oakley sisters Lacey (
http://www.laceycalvert.com/#
) and her awesome yoga for runners video (

) or Brittany (
https://www.facebook.com/BrittanyDCostaFreelance?ref=ts&fref=ts
). They inspired me and I know they can help you too!

-Carly

http://carlyswanson.wordpress.com/

Twitter” @carlysamsonite

Yoga For Newbies

Hello hello! My name is Tabatha Lyons and I’m a senior in Sport Management graduating in May. This semester I’ve joined the University Recreation’s marketing team as an Intern, specifically creating a Social Media Plan for the department. Everything’s going great! I work pretty independently and love that I have free reign to do just about anything creatively I’d like for this project.

Today as I was quietly doing some research (also stuffing my face with a bacon cheeseburger AND a medium fries), when my supervisor decided to tell me that we were taking a yoga flow class!

A little background about me, I guess I’m pretty athletic. I’ve played volleyball for about 10 years now and I play on NC State’s club volleyball team as a setter. I like working out alone, lifting weights or doing some cardio between classes, etc. But in my four years here at NC State, I have never ever taken any group fitness classes or even thought about trying yoga. EVER! Sure I wear yoga pants, but only because I’m too lazy for real pants.

So we’re headed to the class and I’m very full.

I’ve never done yoga, I’m not very flexible, and I might throw up, yet here I am…In front of lots of people who probably know what they’re doing, where I simply don’t. I’m sure a lot of us think like this but I was all worried for nothing! The class was great and the instructor was wonderful. For beginners the instructor explained all moves in an easy to understand way. For the more advanced in attendance she told them how to challenge themselves more during each pose. By the end of class I felt more worked out than I expected. I’d recommend this class for anyone at any fitness level. I left feeling more relaxed and a little taller (cause the stretching is awesome).

So go out and attend a Yoga Flow class yourself!!!
Monday, Wednesday Fridays from 12:10-1:10 pm and 5:15-6:10 pm (6:30 on Fridays)
Sundays from 12:15-1:30 pm, 5:15-6:30 pm and 6:45-8 pm.