New Habits

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Setting a new habit is one of the hardest things anyone can do. It takes on average 2-3 weeks of doing something everyday, consistently to make it a new full fledged habit. So this week’s blog is aimed at all … Continue reading

A Vegetarian’s Guide to Protein

Pic for Blog- Protein for VegetariansAs a vegetarian for only a year now you’d think that being asked about my diet choice has yet to get repetitive. However, I am now used to being asked about why and how I’m a vegetarian, (sometimes more than once by the same people). When I’m asked why I’m a vegetarian I simply explain how it’s a step in the right direction to make my diet full of natural, plant-based food from the earth (and perhaps avoiding meat hanging at market stands while on a trip to Cambodia was a contributing factor as well). Whatever your reason is for being a vegetarian, you’ve probably been pitched the question, that is: “but…how do you get protein?” I’ve gotten this numerous times (even got put on the spot by my biology professor during a lecture…not an ideal situation). So if you are a vegetarian, thinking about being a vegetarian, or simply want to understand the diet of a vegetarian, here is how we do it:

Quinoa: This is the first answer I spit out when given the ol’ protein question, (except of course when I was called on in the middle of lecture and was too put on the spot to give an sufficient answer.) For those of you who do not know, quinoa (pronounced Keen-wah) is a pseudo grain. The title “pseudo grain” is pretty misleading because technically it is a seed, so it’s also gluten free! This is an important staple to my diet because it’s one of the few plant proteins that have the 9 essential amino acids all by itself, without combining with complementary proteins. One cup of quinoa has 24 grams of protein!

  • Cook yourself a big batch in the beginning of the week and store the rest in a container to reheat throughout the week! Eat it with either veggies stirred in, avocado, eggs, or chick peas! You can also eat it like you would oatmeal, drizzle some honey on top, throw banana slices on top and sprinkle on some cinnamon!

Nuts and seeds: Almonds in particular offer the most protein compared to other tree nuts. As far as seeds go, chia seeds and pumpkin seeds offer a lot of protein as well! You can eat them alone as a snack or add them to your food! Aside from the fact that they are an easy source of protein, they are also good for our heart, support cognitive function and keeps our blood sugar in check.

Eggs: Eggs are still a part of most vegetarians’ diet. The exclusion of eggs falls under the category of Vegan rather than vegetarian. One egg has 6 grams of protein, so if you make yourself a 2 egg omelet with perhaps a side of veggies and quinoa, you’re off to a protein packed start of your day!

Soy beans: Another huge source of protein! One cup of soy beans contains 68 grams of protein, which is over the average person’s daily intake of protein. Soy beans also contain the 9 essential amino acids, so they are sufficient substitute to meat, which is why tofu is used instead of meat!

If you are a vegetarian yourself, I hope you learned something new about plant protein! If you are just curious about how vegetarians get by, I hope you learned that we don’t just live off of grilled cheese sandwiches. Even If you are a carnivore, add some of these proteins to your diet!  They are healthy and accessible!

“It’s a good day to have a good one!”

-Alena Purpero

Warhawk Fitness and Aquatics Family!

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Coming to college was one of the biggest steps of my life. Moving 2+ hours south from home, not knowing a single person, and then try to find new friends; there is nothing scarier. So what did I do? I attended events, went to class, and even forced myself to talk to the kids on my floor. Nothing really worked; we didn’t really connect. I didn’t really feel like UW-Whitewater was where I fit best, until I was hired as a Fitness Supervisor for Warhawk Fitness & Aquatics. Not only is it a great job but it also allows me to meet so many new friends, two of them being my best friends still to this day. Becoming a Fitness Supervisor was where I started, but I didn’t stop there.

Being a Fitness Supervisor is a very exciting and rewarding position. The shifts are small enough that they work around your academic schedule and the daily cleaning duties are simple enough that you can still enjoy time meeting and greeting the patrons that come into the facilities. One of my favorite parts about being a Fitness Supervisor is that I am able to see other individuals take their health into their own hands.

After a semester of being a Fitness Supervisor, I got hired to be a part of the Public Relations team. We write blogs such as this, that allow each of our members to show their interests and passions by writing about different health or wellness related topics. We also tweet/post/pin to our Twitter, Facebook, Pinterest, and Instagram accounts with different ways to stay healthy on campus, recipes, inspirational quotes, Warhawk Fitness & Aquatics updates, and other healthy campus events. Don’t follow us? START NOW!

The next step in my journey is in the spring of 2014 I was hired as a Group Fitness Instructor. There is nothing more rewarding than being able to use your personal passion to help influence others. Another way that we help others is each month we have a “Pay-It-Forward” program where we donate certain items, cash contributions, or volunteer time to an organization that we choose needs assistance the most. There is nothing more rewarding than helping others, which is one of the top priorities for the Warhawk Fitness & Aquatics family!

Being a part of Warhawk Fitness & Aquatics doesn’t just add another job to your resume, it adds a whole different group of people to those that you refer to as “family”.  All of these positions are great on-campus jobs and also an easy way to meet so many new people. Here is what other co-workers think about being a part of the family:

“Being a freshman on campus was incredibly overwhelming for me, but working at University Fitness gave me a chance to get familiar with some amazing, hard-working individuals like myself and make friends! Not only that, but Warhawk Fitness also works with many charity organizations and gives me opportunities to make a difference right here in my Whitewater community! “ –Ensley Gossett

“I love the new friends I met in the fitness family and meeting the people that attend my classes.  It is always nice to go around campus and be a familiar face for everyone that comes to the Williams Center!” –Drew Lederman

“As a future physical education teacher, I appreciate the opportunity to the gain experience related to the upkeep of a fitness facility. I am also thankful to work with such a supporting and energetic staff led by managers who truly care for the well-being of their employees.” –Connor Driscoll

If this doesn’t prove why you should apply to work for Warhawk Fitness & Aquatics, I don’t know what will!

Are you hard working, dedicated, reliable, energetic, and fun to be around? THEN APPLY NOW!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

 

Why you can’t Skip Leg Day

pic for blogIf you’re anything like me, then the one day of the week that you resent is leg day. It is an essential day in the workout routine for many more reasons then people, including me before researching this, know. Personally, I knew of some of the benefits, but really researching this topic has made me realize even more how important it is to make sure you incorporate leg day into your workouts. Lets go over the obvious ones first.

You don’t want to look like the guy who has a huge upper body and chicken legs. Seriously, you don’t want to be that guy or girl. Having a well-balanced body not only looks great, but also has many benefits that we’ll go over.

You get better abs by lifting legs. You use a lot more core than you think while doing leg workouts. There are people who never have to do specific abs workouts and can still have abs better than most because doing large compound lifts such as; squats, dead lifts, and Olympic lifts engage huge numbers of core muscles that can’t even be touched with doing abs workouts.

Your upper body gets stronger. By working your lower body, you are increasing your balance, your bench press, explosiveness and upper body as a whole. You can’t have a tree without a trunk, and people don’t realize how important it is for you to have a base with your workouts.  A tree without its trunk would topple over and the same goes for you. When trying to stand and do too heavy of curls you can topple over and this makes you more injury prone. Also, when you are benching you should plant your feet and drive with your legs and if you don’t have enough leg strength you can strain your quadriceps.

You burn large amount of calories. Because you are working such big muscles your heart rate raises higher than most other lifts and that causes you to burn a high amount of calories. You also most likely will sweat a good amount, and therefore increase the lean muscle mass in your legs, which will increase your metabolism.

Many back problems start with your lower body. Having uneven or non-existent lower body muscles is the root for a lot of posture and back problems. Weak glutes put more work on the lower back and hamstrings, leading to tight hip flexors that pull on the lumbar spine creating an anterior pelvic tilt, protruding the abdomen. The Williams Center has personal trainers who specialize on finding where your muscles are lacking and can help you fix problems like these.

Even though leg day may not be the most fun or ideal day of the week, it is one that we all have to power though. If you don’t believe me, do a simple Google search of why you shouldn’t skip legs day. The reasons are endless. If you need some simple exercises to start out with here are a few.

-Yesterday you said tomorrow

Eric Hess