Cold Weather, Workout Weather

Cold weather is here to stay (for the time being) Warhawks and because the gym can get really crowded, most machines and equipment will be occupied. With this weather here to stay for a little while, we might as well take advantage of the cold weather and how we can workout outside. Below you will see some outside workouts with some outside tips on how to dress, look and have a successful outdoor workout. 

Your outdoor-workout look:

1.     Layer up to trap warm air close to your body in cold weather such as rain, wind and snow. Wear layers such as a fleece, a heavy jacket and possibly a coat or wind breaker. 

2.     Wear protective snow gear such as gloves, hat, heavy socks and a scarf or face mask to protect your fingers, face, nose and toes/feet to help keep certain body parts covered and warm.

3.     Protect your skin by drinking plenty of water and moisturizing. The cold air can create dry skin so make sure to cover certain areas exposed to dryness. 

4.     Wear protective shoes with plenty of traction to avoid slipping in any rain, ice or snow. Look for salted or plowed area surfaces to get the best traction. 

5.     Take good breathes through your nose because in the cold weather, our airway passages can become more narrow which can make inhalation a little more difficult so breathing in through your nose can warm air. 

Outdoor workout ideas in the cold:

1.     Take a nice walk or run to help warm up. 

2.     Spend 30-60 minutes outside shoveling and moving snow. 

3.     Try snow sports such as sledding or skiing and many more. 

4.     Try snowshoeing to help move through snow through a nice hike. 

5.     Carry or strap weights to yourself to help burn more calories on a walk or run. 

There is always the William’s Center to workout in, but there are options and tips to help with outdoor workouts. There are many more tips and workouts than what was listed above. As much as we might want this cold weather to disappear, we might as well take advantage of this weather before its gone. 

Start Strong, Finish Stronger

Emma O’Connor

Group Fitness Classes

For some individuals, making workouts fun can be a challenge. Some just want the time to pass and for it to go by fast rather than enjoy what is happening and the challenge of getting fit with a positive attitude and having fun. Warhawk fitness offers a variety of group fitness classes and other fun fitness opportunities for students and community members to participate in. There are multiple group fitness classes with multiple ways to attend. If you are only interested in getting a day pass and trying it out, you have that possibility for $5, weekly $20 and monthly $45. If you want just a group fitness pass, that is an option too for $45 a semester as well as just a cycling option for $30 a semester. If you are a Whitewater community member, there are different memberships statuses with different prices (all this information will be in the link below). With each of these purchases, they can be paid by cash, check, purple points or student billing in the Recreation Sports Office in the William’s Center. There are multiple group fitness classes to participate in. They go from a total body workout to a total body fun workout. Below is the link for the following group fitness classes Warhawk fitness offers.

https://www.uww.edu/groupfitness

            Group classes are just one way to enhance your workout to more than just getting it done. Love some of these group fitness classes so much you want to teach them? Now is your chance too! We are hiring for group fitness instructors. The link is below for those interested. Besides group fitness classes, there are other ways Warhawk Fitness offers to keep pushing yourself and to have a fun workout.  This year’s Indoor Ironman is happening soon. This is another opportunity to individuals to stay motivated with their workout goals and to have fun with it. It gives individuals the opportunity to be competitive and compete with themselves. You MUST register on 10/22 online and it will close on 11/22 at 9pm. There are log sheets in the different facilities for individuals to keep track of their progress. All the of the distance you complete for this must be done in the Whitewater gyms/facilities. With this fun opportunity, there is biking, running and swimming. Individuals must bike 112 miles, run, walk or elliptical 26 miles as well as swim 2 miles (132 laps) of the pool. The information for all of these classes and Indoor Ironman can be found in the links below and the digital media slides below. Good luck to all the participants and to everyone looking to spice up their workouts and remember to have fun!

Emma O’Connor

Start strong, finish stronger

https://www.uww.edu/recsports/about/employment

https://www.uww.edu/groupfitness#PricesPassOptionsPolicies

https://www.surveymonkey.com/r/IndoorIronmanF2019

Benefits of Yoga vs. Gym Workouts

Going to the gym has always been the “standard” place to get your workout in.  Besides recently new at home workout remedies along with programmed bikes/treadmills, working out and lifting weights at a workout facility was the place to be and the norm for “getting fit.” However, yoga workouts have skyrocketed in popularity within the last few years.  More and more athletes, celebrities and everyday people are appreciating the true benefits, mentally and physically, about yoga.  In today’s blog, I’ll be listing the differences and benefits between a yoga workout and a gym workout in hopes it will inspire you to try something new and learn some valuable information.

YOGA:

Benefits: Explanation:
1) Yoga benefits the
mind, body, and
soul
Yoga not only helps you tone your muscles but also focuses on
bringing awareness to your whole body and inject positive
energy
into yourself. A gym workout really only focuses on improving
your body’s physical condition.
2) Yoga will make
you lean
Yoga stretches and strengthens your muscles
simultaneously which causes you to appear more lean.  When lifting weights, that causes your muscles to bulk up and look
larger.
3) Yoga is more
efficient
Yoga relies on your whole entire body for strengthening.
Gym workouts use weights and equipment (with only a few exceptions). In yoga, you use your entire body weight as“weights.” Unlike at the gym, your muscles are isolated by being worked individually which can take more time to build.
4) Yoga is calming/reduces stress/improves concentration Yoga focuses on connecting your mind, body and spirit into
one workout.(And if you haven’t tried it, it’s harder than you
think.) 
You have to focus on performing everything with intention
while following and paying attention to your breathing. 
Feeling each movement and muscles of your body being
worked.

GYM:

Benefits: Explanation:
1) Wide variety of workouts you can do While at the gym, you have a large selection of equipment and space to use to create your own workout.  With yoga, it normally follows a standard format.
2) Builds
muscle/makes
you bulk
At the gym, you normally use weights or equipment to break down your muscles so they can build back up bigger and stronger. With yoga, the practice strengthens and stretches your body instead.
3) Can be too
rigorous or
harmful to your
body
Going to the gym and doing intense weight lifting or cardio can be harmful to your body.  Yoga helps all aspects of your body by engaging your muscles, brain, and breathing.
4) Going to the gym allows you to potentially burn calories and sweat more When working out at a high intensity, your body burns more calories and makes you sweat more.  The can help with weight loss, circulation, and purging toxins in your body.  Unlike yoga where you are purposely trying to lower your heart rate and calm your mind/body.

Some people may still not be a fan of taking a yoga class or consider it a real workout.  However, if you haven’t already, check out Warhawk Group Fitness Yoga classes hosted everyday in the dance studio at the Williams Center!  Obviously there is always more to learn about completing workouts in the gym or by doing yoga so if you’re interested, learn more about the topics here:

https://www.doyouyoga.com/15-reasons-yoga-is-better-than-the-gym/

https://www.naturalremedieshome.com/yoga-versus-gym

As always, stay fit, stay healthy, stay beautiful, Warhawks!

Talk soon,

Ashley

Celebrity Workouts To Try

We all look up to our favorite “fit” celebrities and want to look like them. From big guys like Dwayne “The Rock” Johnson, or shredded women like Jillian Michaels or Maria Menounos. But there a lot of celebrities that get overlooked for the shape they are in, and they have more attainable goals for your body than many juiced-up Hollywood actors. Here are a few men and women celebrities that are in some seriously good shape, as well as what their workouts are to get them that way.

celeb fit image

 

  • Adam Levine

Adam Levine deserves some credit: the dude is slim and shredded all year round! And just like for most people, it doesn’t just happen with putting in some hard work. What I love about Adam’s workouts, is that the majority of it is functional training. So it will help you look and feel good, and develop strengths and skills that will make everyday life activities easier! Here’s a look into what he does:

 

  • 1A. HALF-KNEELING CABLE CHOP
    Sets: 3 Reps: 10 (each side) Rest: 0 sec.
  • 1B. LATERAL BAND WALK
    Sets: 3 Reps: 20 Rest: 90 sec.
  • 2A. SPRINT
    Sets: 3 Reps: 3 Rest: 0 sec.
    First to free-throw line and back, then to half-court and back, then to opposite free-throw line and back, then full-court and back.
  • 2B. REVERSE SCOOP THROW
    Sets: 3 Reps: 10 Rest: 0 sec.
  • 2C. TRX SQUAT
    Sets: 3 Reps: 10 Rest: 90 sec.
  • 3A. SEATED DUMBBELL OVERHEAD PRESS
    Sets: 3 Reps: 10 Rest: 90 sec.
  • 3B. PULLUP
    Sets: 3 Reps: 10 Rest: 90 sec.
    Set 1: pronated grip. Set 2: neutral grip. Set 3: supinated grip.
  • 4. SLED PULL AND PUSH to burnout/failure, 3 sets

 

All of this in total of 3 rounds. This is a great example of a full body circuit training. And if Adam Levine can make time for it between The Voice and Maroon 5, you sure can.

 

2) Chris Pratt

Chris Pratt lost over 60 pounds in just 6 months to play “Starlord” in the Guardians of the Galaxy movie series! The dude knows how to put in work! Unlike other actor or actresses who play superheroes or superhero-esk characters and consider or take steroids or other questionable substances, Chris did it naturally and slowly. You might say “Six months for sixty pounds is not slowly!?!”, which is true, but he has put on weight and lost it before, which makes it easier for the body to do it again later on. He technically averaged about 2.5 pounds lost a week, but since he also was working to keep weight on for roles like the big lovable guy from Parks and Rec, he then was able to lose it at a faster rate. This is what Chris did to prepare for GOTG:

  • MOUNTAIN CLIMBER – Reps: 20 sec. Rest: 10 sec.
  • PUSHUP – Reps: 20 sec. Rest: 10 sec.
  • JUMPING LUNGE – Reps: 20 sec. Rest: 10 sec.
  • HIGH BOX JUMP – Reps: 20 sec. Rest: 10 sec.
  • 3-PART BATTLE ROPE VARIATION – Reps: 20 sec. Rest: 10 sec.
  • BALL SLAM – Reps: 20 sec. Rest: 10 sec.
  • BURPEE – Reps: 20 sec. Rest: 10 sec.
  •  LEG LIFT – Reps: 20 sec. Rest: 10 sec.

3-5 rounds of this.

 

This is called Tabata training, which is a form of HIIT training (my favorite kind for awesome results), which is essentially doing the exercise at high intensity for 20 seconds then a 10 seconds rest then repeat over and over until you hit anywhere between 3 and 6 minutes. If you are a beginner, my trick is to flop the numbers and make it 10 seconds on and 20 seconds off for the first and second time trying Tabata.

 

3) Gal Gadot

The Gal Gadot Wonder Woman Workout got her body in fighting shape for the Batman v. Superman movie, but has now gotten her into even better shape for her solo Wonder Woman movie. Standing next to Superman and Batman and not looking insignificant is a hard feat, which she totally ruled. With not a lot of women in the spotlight as fitness idols, I think Gal Gadot needs to be right up there (along with a handful of other women) with the big dogs, running the fitness world. Here is what Gal’s full body workout looks like:

 

  • 5 MINUTE WARM UP OF MOUNTAIN CLIMBERS AND PUSH UPS
  • ROWING – 5 min Warmup
  • ROWING – 5 min of 10 sec sprint/50 sec easy
  • MOUNTAIN CLIMBERS – 1 minute
  • BIRD DOGS
  • BURPEE BROAD JUMPS
  • BIRD DOGS
  • MOUNTAIN CLIMBERS
  • BURPEE BROAD JUMPS
  • PULL-UPS – 7 sets x 3 reps
  • PUSHUPS –  5 sets x 3 reps.

 

Other than the rows and a place to do pull ups, no equipment is needed, so this is great for on the go or at home.

 

For more information on the workouts, their diets, and interviews, check out the links below:

 

Adam:http://www.mensfitness.com/training/workout-routines/adam-levines-total-body-workout-functional-strength

 

Chris:http://www.mensfitness.com/training/workout-routines/chris-pratt-workout-routine-guardians-galaxy-2-burn-fat

 

Gal: https://www.popworkouts.com/gal-gadot-wonder-woman-workout/

 

I hope you have enjoyed reading about the workouts, and know you will see results with any of the ones you try! Get to look like your favorite celebrity!

*Be Proud, But Never Satisfied*

 

~Luke