IRONMAN

IRONMAN PhotoBy: Mary Marren

“People who think that an IRONMAN is unattainable – I tell them that it is possible. I can take anyone – a person that does not have an athletic bone in their body and make them into a triathlete if they’re willing to put in the time. I’m the perfect example. I am not a great athlete, just a hard worker.” – John Duke, IRONMAN Legend

Starting off in a small city of Hawaii in 1978, the IRONMAN has grown to become one of the most challenging and well-recognized triathlons there is. Founded by John Collin and his wife, the IRONMAN originally started as a challenge to decipher which athletes were the toughest; the swimmers, the bikers, or the runners.  Today, it has grown into an international event that is open to anyone willing to take part.

The IRONMAN consists of three parts. There is the 2.4 mile swim, the 112 mile bike ride, then the 26.2 mile run.  Seeing that written down on paper can be extremely intimidating, but the IRONMAN website not only has training tips to get you ready, as well as nutritional guidelines to keep you on track.  According the IRONMAN official website, 40% of the people who register for the IRONMAN are first time competitors. So if you’re someone who is hesitant to register because of fear of striking out, don’t be! You’re not alone out there.

Another excellent way to get prepared for the IRONMAN is to try an easier version of it. There is an IRONMAN called IRONMAN 70.3 that is the same events as the original IRONMAN but shorter. The swim is 1.2 miles, the bike ride is 56 miles, and the run is 13.1 miles.  This is still a challenging trek, but it may be the starter triathlon that you are looking for.

If both of those options still seem a bit overwhelming, you could also check out the indoor IRONMAN. Currently, there is an indoor IRONMAN being hosted right here at Whitewater in the William’s Center. All you have to do to register is fill out a short survey monkey.

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For the Warhawk Fitness Indoor IRONMAN, each person has from March 31st- April 30th to complete the 2 mile swim, 112 mile bike ride, and the 26 mile run. The only catch is that the whole event must be completed indoors in the William Center or University Fitness Center, thus being the Indoor IRONMAN. Even though the challenge is limited to inside, the intrinsic and external rewards are reason enough to sign up!

Each individual who completes the Indoor Ironman will receive a FREE long sleeve shirt that has the IRONMAN logo printed on it. If you want to work on a team, you have that option, too! You can sign up for the Indoor IRONMAN as a team of 3 people, and will each receive a Warhawk Fitness water bottle. It’s not too late to sign up! In fact, a lot of our participants finish in well under 30 days.

Social Media tshirt design

Besides the awesome prizes, you get to have the satisfaction of completing an IRONMAN. If at any point while reading this you have thought that maybe it would be fun to give the IRONMAN a try, do it! There’s no harm in trying, but never trying may be selling you short. You can find more info about the official IRONMAN event here or the Warhawk Fitness Indoor Ironman here.

Stay healthy, Stay Strong,
-Mary Marren

The ugly truth: Carbohydrates

Carbs PhotoBy: Abbey Bowen

I can’t even count how many times I’ve heard someone say they cut carbs out of their diet to get healthier, but I’ve also heard people talk about how good they are for you.  So, this got me thinking. Which one is it? Are carbohydrates good or bad?

According to WebMD.com, the answer is both! Similar to the tiny angel and devil we see on cartoons shoulders, carbs are separated by the “good” and the “bad.”

Here are some examples:

  • Good carbs include whole grains, beans, vegetables and fruit.
    • Carbs are usually considered good when they are coupled with high fiber content
  • Bad carbs are the product of refinement and processing, which take the majority of the good nutrients out of the grain. This includes foods like white rice and white bread

Another difference to note is between simple and complex carbohydrates:

  • Simple carbohydrates are single, also known as monosaccharides, and double-chained sugars, also known as disaccharides.
    • They are recognizable because they usually end with “-ose.” Fructose, glucose, sucrose and lactose are the primary examples.
    • These sugars are usually added to low-fat foods to give them flavor. (They are also usually void of nutrition)
  • Complex carbohydrates are many chains of simple sugars joined together, known as oligosaccharides and polysaccharides.
    • They include starch and fiber. Foods that contain complex carbs include grains, bread, pasta, beans, potatoes, corn and other vegetables.

To sum all this up, carbohydrates are BOTH good and bad. Good carbs contain complex sugars that can be found in fruits, veggies, grains and legumes. Bad carbs contain a simpler composition of sugars and are found in the words ending in “-ose” that we are usually told to stay away from.

I hope this clears up the whole “good vs. bad carbs” debate that I know has been eating away at your soul for years. I know I feel a WHOLE lot better about the WHOLE thing, and I am going to continue enjoying the good carbohydrates I know and love, like those WHOLE grains 🙂

~Remember, you have to learn to love yourself before you can truly love someone else~
Abbey :]

Scary truth about Halloween candy

Halloween Candy PhotoBy: Eric Hess

It was just Halloween weekend, and I’m sure we all did our fair share of candy consumption. Ever wonder how much work you’ll have to do to burn off that whole bag of candy that you just devoured? You might rethink your next candy bar when you read how much it takes to burn off your favorite candy.

These results are for fun sized candy packages and are based on a 150 lb male doing the exercises.

Candy – Calories – Exercise Needed to Burn Off Calories
Skittles – 80 Calories – Walking for 16 minutes
Almond Joy – 80 Calories – Playing tennis for 12 minutes
Reese’s Peanut Butter Cup – 100 Calories – 5 minutes of a basketball game
Kit Kat – 73 calories – Swim for 10 minutes
3 Musketeers – 64 Calories – 7 minutes of Zumba
Tootsie Rolls – 50 Calories – Bowling for 14 minutes
Butterfinger – 85 Calories – Workout on an elliptical for 10 minutes
Baby Ruth – 85 Calories – Stretch for 16 minutes
Lollipops – 60 Calories – 26 minutes of Pilates

Those are just some of your favorite candies. If you want to see a more full list you can check out this website or if you were curious where I calculated the numbers of calories burned you can check out here. Now you don’t have to do any of those exercises but just be sure to get out there and burn them somehow now that Halloween is over. UWW offers many of great group classes if you have never been to one check out a schedule here.

-Yesterday You Said Tomorrow-
-Eric Hess

Make time, not excuses

Excuses photoBy: Eric Hess

The number one excuse for not exercising is time. I find myself trying to find as many excuses as possible to not work out. We as students do have very busy days between going to class, doing homework and maintaining a social life on top of many other responsibilities we are held accountable for. Despite our exceptionally busy days, working out should be one thing that we make time for.

Working out has huge benefits to your health along with your physical appearance. Working out can help you sleep better, reduce stress, increase your energy, slow aging and has much more to offer to your health. You owe it to yourself to commit, at the very least, a 30 minutes a day to exercising.

Exercise doesn’t have to take place in the gym or last hours either. There are many alternatives and tips that help me fit exercise into my busy daily agenda.

Wake up earlier. Going to bed earlier and waking up earlier in order to get a workout in can make your day much better and healthier. Working out in the morning increases your energy for your busy day, improves your learning capabilities, reduces stress, enhances your food consumption choices and above all, it gets your workout out of the way, leaving the rest of your day up to you.

Make a workout schedule. Give yourself a reason to be at the gym or a time to be exercising. You are more likely to exercise if you have an obligation to do so. If you have a class time, chances are you will be there or will feel guilty if you miss it. Make yourself feel the same way about exercising. How about making a date with a fitness class or a friend who would also like to get a workout in?!

Cut back on video games, television and social media. Go ahead and record how much time you spend on Facebook, watching TV or playing video games every day. Chances are most of us could cut that time down in order to get our quick workout in. Better yet, do both! The Williams Center weight room and University Fitness Center in Wells have TVs in front of the cardio equipment!

Be active while on media. If you can’t cut down on the time you spend on facebook or have a TV show you must watch, multitask. During a commercial, do pushups, jumping jacks or whatever exercises you like doing. Make a small workout plan for every time your show cuts to a commercial. Those 5 minute commercial breaks can add up.

Exercise the way you like. You shouldn’t hate to workout. If you enjoy swimming find a place where you can swim. Listen to music while running or find a running partner. Whatever you enjoy, you should incorporate it into exercising somehow. Not only will you be more likely to go through with working out but you will have fun while doing so and add some fun to your life.

Become involved. There are plenty of options you have to be actively involved with the community. Join a club, an intramural team or simply get a group of friends together and throw a ball around. There are many opportunities to become actively involved around campus. There are 18 different intramurals you can join and even more clubs along with many group fitness class offered for free from the university with your fitness membership. Why not play a sport you enjoy playing while getting the exercise you need?

Exercise shouldn’t be treated as just another chore that gets put off and forgotten about. Not only is it important for your health to make sure to exercise regularly but it should be fun and something to help you through your long, busy day.

-Yesterday you said tomorrow

Until next time,
Eric Hess
Hessea20@uww.edu

Resources:
http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise
http://www.askmen.com/top_10/fitness_top_ten/25b_fitness_list.html
http://www.boxingscene.com/exercise/1312.php