Indoor Tanning: Spray Tanning vs. Tanning Bed
October 26, 2009 by Alissa Fiset
Everyone loves that bronze color we get during summer vacation, but many of us go to great lengths to keep the golden-glow year-round. As the trend of indoor tanning has risen within the last few years, more experts have been coming out with conflicting opinions of the harms of hitting the tanning salon. Here is a comparison of the two different forms of indoor tanning:
Spray tanning: Spray tanning (also known as Mystic tanning) is the application of a colorless chemical called dihydroxyacetone (DHA) in the form of a mist or a spray. DHA interacts with the amino acids in dead skin cells to produce a brown color change. There is no evidence that DHA is toxic and it is not absorbed through the skin. However, you need to follow directions exactly when getting a spray tan: wear the hair net, put on the nail stickers and apply the tan-resistant lotion just as the tan technician tells you! If you don’t follow the rules, you’ll come out looking streaking and splotchy. It takes a few hours for the skin to darken, and the tan usually lasts for about a week.
Image courtesy of GoogleImages
Tanning bed: Tanning in indoor beds carries many of the same risks as tanning outdoors in natural sunlight. A tanning bed contains a concentrated form of UV rays that could increase the risk of skin cancer. You also run the risk of damaging your eyes if you do not wear the proper eyewear. However, the tan you get in a tanning bed generally lasts longer and looks more natural.
Image courtesy of GoogleImages
The truth about cardio
September 30, 2009 by Alissa Fiset
image courtesy of google images
Everyone knows that getting your heart pumping on the treadmill or stair climber is part of the typical workout routine. But what does cardio really do? Truth is, cardio does more than just burn extra calories. Cardio is important because it helps makes your heart strong (so it doesn’t have to work as hard to pump blood), increases your lung capacity and reduces the risk of heart problems (such as a heart attack). Doing cardio has also been linked to better sleep and reduced stress. According to Paige Waehner from about.com, “cardiovascular exercise simply means that you’re involved in an activity that raises your heart rate to a level where you’re working, but can still talk.” So how much is that? Waehner suggests doing 20 minutes of cardio 2-4 days a week to maintain your current fitness or 30 minutes 4 or more days a week to help lose weight. She also suggests working at a higher intensity for shorter workouts; for longer workouts keep intensity low so you won’t wear yourself out.
Not a fan of the gym? Cardio comes in many different forms, so focus on what you like to do. Here are some suggestions:
-run around Tempe Town Lake
-bike to class instead of driving
-swim laps in the pool
-walk around the mall
-join an intramural team at the SRC
-hike Camelback Mountain
Protect yourself from the flu
September 19, 2009 by Alissa Fiset
image courtesy of google images
We all know the way to stay in shape is maintaining a healthy diet and exercising regularly. But in order to eat right and hit the gym, it’s important to be in good health. This year’s flu is supposed to be worse than ever so avoid the cough and runny nose by getting your flu shot. According to the Centers for Disease Control and Prevention, the flu shot is between 70 and 90 percent effective in warding off the flu in healthy recipients under age 65. Students who want to receive a flu shot can stop by any ASU campus and receive one by just showing their Sun Card. The shot is relatively painless-the quick prick is better than feeling crumby for a week! Many insurance plans will cover the price of the shot; if not, it’s only $12.
Top 5 Places to Start a REAL Relationship
June 8, 2009 by Alexandra Paul
Many college students complain that it is difficult to start a serious relationship because so many people are focused on hooking up, going out, and getting drunk. As fun as these things might be, there are plenty of students who are over it. For those people who are ready to find someone special, this list is for you! Here are the top 5 places to start a real relationship!
The Library: It’s not just for nerds anymore!
As the job marketplace is getting more and more competitive, students who are serious about their futures are spending long hours in the library studying for exams and writing papers. Take out your head phones and keep a watchful eye out for a hottie studying near you, he or she might be the first person you bring home to your parents! For people who are interested in a career AND a relationship… head to Hayden Library!
Photo Credit: Google Images
The Park: It’s not just for kids anymore!
So the park might not seem like a normal place to meet someone special… but you would be surprised just how many hot guys are playing football or how many hot girls are walking their dogs. If you are in to sports, animals or the outdoors, borrow your neighbor’s dog and go to the park; you might just end up rollin’ around the grass with your new man.. or woman!
Volunteering: It’s not just for your resume anymore!
Picking up trash might not seem like a glamorous way to find a significant other, but doing something good for your community just might be good for your love life too! Put out some good karma and volunteer with a local nonprofit. If you want to change the world, volunteer your time; you never know what kind hearted hottie is waiting for you!
A Sporting Event: It’s not just for old men with beer bellies anymore!
If you sing “Take Me Out to Ballgame” in your sleep, then the next time you go to a baseball game put your “guy-dar” or “girl-dar” on! You’ll find that it will be beeping all night with all of the hot sports fans. If your top priority in a relationship is being able to talk sports with your bf/gf, then you won’t be disappointed if you meet someone at a game.
Photo Credit: Google Images
Hiking: It’s not just for the exercise anymore!
If your health is of the utmost importance to you, then maybe you’ve tried meeting people at your gym before, but try going on a hike instead! The people hiking are of a whole different breed than the people at the gym! Every where you look there are beautiful, tanned people running up the side of a mountain. If you want to start a relationship based on love AND health, there is no better way to meet someone than by hiking.
No matter where your priorities in your life and relationships may fall, meeting someone who wants to get serious in college can be hard. No matter what, just keep an open mind and try everything! You can’t go wrong by exploring new places and meeting new people.
Photo Credit: Google Images
A Few of My Favorite Things…
April 30, 2009 by Mackenzie Perino
When it comes it health and nutrition, I have a few of favorite things…
Eat This, Not That by David Zinczenko
I’m not all about calorie counting. Sometimes when I go out to eat I just like to know what the healthy options are. This book is perfect, it not only offers up information about the best and worst foods in American restaurants, but how to shop in grocery stores and how to eat during holiday parties.
Glamour Magazine’s Eat this or all of this
It almost has the same idea as Eat This, Not that. Again, not exactly calorie counting, but just being aware of the amount of food we can eat for the same caloric amount.
Aolhealth.com
It’s my favorite source of news. It changes throughout the day and when you click one story, it leads to several more. It offers a wide variety of health articles from fitness to vitamin intake to losing weight or fighting cancer.
Dynamic strength at the SRC
Taking classes at the SRC always makes gym time go faster. Since my normal gym activity usually only consists of cardio, this class puts some strength in my routine. It’s important to build muscles as well as burn fat and I’m getting less sore each time I go!
Nutrition Action Newsletter
My mom receives this newsletter, so I read it from time to time. It also provides a wide variety of nutrition articles. My favorite? Definitely the food porn section, which discusses this month’s worst food.
Bethany Frankel
I loved her from the minute I started watching The Real Housewives of New York City. But past the relationship woes and drama with the other housewives, Frankel has a thriving company. She has a new book, Naturally Thin, which I have yet to read as well as a line of natural foods. Anyone that can make healthy cookies and cupcakes taste good has my approval.
Do you have any health/nutrition/fitness favorites to add to my list?
Amp Up Your Workout, Now!
April 29, 2009 by CollegeAffairMagazine.com
By Emily Cunningham
Pre-Workout
Drink water - This includes before, during and after the gym. Hydration is key to enduring an intense workout.
- Work out in the morning if you can. A recent study in Great Britain proved that your endurance lasts longer when your body is cool; your body temperature is lowest in the morning. Plus, you will feel accomplished for the rest of your day.
- If you are planning on going to the gym after work or class, pack a gym bag the night before. Having your gear with you will prevent you from stopping at home and ending up stuck on the couch for the rest of the night.
- Make a playlist of songs that inspire and pump you up and bring it with you to the gym. Blast your music when you are feeling sluggish.
- Eat a healthy snack one to two hours before you hit the gym. Eat foods that are high in carbohydrates and easy to digest. Try an energy bar, yogurt or fruit. Aim for a 200 calorie snack, but the closer you eat to your work out, the less you should eat.
- Plan out your outfit. Sure you will be sweating, but chances are, if you are going to the gym you care about how you look. And, wearing something that makes you feel good will boost your confidence, and may even inspire you to run that extra mile.
- Try taking a pre-training performance booster, like NO-Xplode. These energy igniters help boost physical and mental energy and focus.
During Workout
- Hire a trainer if you can. He or she will help you formulate a program specifically for your goals. Plus, having someone who holds you accountable will help you get your booty to the gym on a regular basis.
Photo by Mike Lagman
- Warm-Up. This includes stretching. Even if you just jog for five minutes and do a few stretches to loosen up, you are helping prevent your body from serious injury. This should never be over looked.
- Mix it up. If you ran last time, take a spinning class today or play tennis with your friends. Doing exercises you enjoy will increase the likelihood of you committing to working out.
- Do intervals of high-intensity and low-intensity exercises and cardio. This helps you avoid training plateaus by preventing your body from adjusting to the workout.
- Keep a journal. It is easy to fall into a rut at the gym, but writing down which muscle groups you work on which days will help you keep track of your progress, and ensure that you are working every part of your body.
- Lift weights while balancing on one leg or sitting on an exercise ball. When you aren’t on a stable service you engage, and strengthen, your core muscles more than if you were standing on both feet.
- Don’t sacrifice form for heavier weights; but, once you have the form down, lift the heaviest weights you can.
- The myth that more reps of lighter weights will tone and define your muscles the best is exactly that, a myth! Working out with weights, no matter what size, or how many reps you do, does the exact same thing: build muscle.
- Circuit Train. Instead of doing one set, resting, and then another set of the same exercise, do multiple exercises in a circuit. This gives each muscle group more time to recover in between sets.
- Focus on your breathing. Taking long, full breaths during cardiovascular workouts aids with oxygen and blood flow throughout your entire body. While lifting weights, exhale on the exertion and inhale on the release.
Post-Workout
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Photo Credit: Google Images
Refuel. Whether you eat an apple or make a protein shake, it is important to eat something after you workout (at least within 30 minutes). This can increase the recovery of your muscles by up to 60%.
- Shower. Gyms are filled with bacteria. The best thing you can do to protect yourself is wash your hands immediately after working out, then take a shower as soon as you can.
Mark your calendar
April 26, 2009 by Mackenzie Perino
Here are some upcoming run, walk, and swim fitness events around the valley thanks to getsetusa.com
Arizona Open Water Swim Series #1 Mesa, AZ (Saturday, 5/2)
NABI “Chasing the Sun” 10K Glendale, AZ (Saturday, 5/2)
Prescott YMCA Whiskey Row Marathon Prescott, AZ (Saturday, 5/2)
New Balance Girls on the Run 5k Tempe, AZ (Saturday, 5/2)
The Spin Psycle, by Mad Mud Run Scottsdale, AZ (Saturday, 5/2)
SRP EarthWise NIGHT RUN for the Arts Scottsdale, AZ (Saturday, 5/2)
8th Annual Peace Officers’ Memorial 5K Run/Walk and 1 mile Fun Run Phoenix, AZ (Sunday, 5/3)
ARR Rio Vista Luck Of The Draw 8K and 2 Mile Fun Run Peoria, AZ (Sunday, 5/10)
Cut 1000 calories by dinner
April 22, 2009 by Mackenzie Perino
With all the focus on Pat’s Run, I haven’t had the opportunity to provide you with diet tips. We’ve already hit the first 100 degree day here in Arizona, so needless to say, it’s bikini season.
Remember you must cut 3500 calories from your diet to lose one pound. Below are ways to cut 1000 calories, without skipping dessert, before you even sit down at the dinner table. After incorporating these easy tips you’re about one third of the way to losing that first pound.
Photo credit: google images
Breakfast:
Go nonfat with dairy products.
Select Canadian bacon rather than sausage or normal bacon.
Use a nonstick skillet or cooking spray instead of butter.
Lunch:
Skip croutons on your salad.
Choose broth-based soup and steer clear of cream based soups.
Photo Credit: Google Images
Snacks:
Freeze grapes to snack on instead of sugary popsicles.
Drinks:
Add 100% fruit juice to tea instead of sugar.
Drink wine or light beer rather than fruity blended drink.
Photo Credit: Google Images
Desserts:
Choose apple pie not pecan.
Use applesauce in place on oil when baking.
Source: prevention.com
Mission accomplished
April 19, 2009 by Mackenzie Perino
That's me on the left, with my two roommates, after arriving at the race
Just when I thought it couldn’t be done I surprised myself. I am happy to say I successfully complete my goal; I ran the entire 4.2 miles at Pat’s Run on Saturday.
When I woke up I took my cough syrup hoping to be able to breathe during the race. Luckily it worked! My first plan was to run the first mile and see how I felt, but before I knew it I was crossing the 42 yard line of Sun Devil Stadium.
Pat's Run starting line
I have to admit I finally found my very own “runner’s high” that I’d been searching for since this all began. I am still absolutely ecstatic to say I ran those 4.2 miles despite my aching muscles today.
Not that I was running for my best time, but I finished in 41.29. I finished I’m 5734 out of 13,630 total runners.
Running in the masses
Congratulations to Aaron Aguayo and Shannon Platero-Roach, the fastest for their respective gender divisions.
Overall, I had an amazing experience training for and participating in Pat’s Run. I will without a doubt participate next year. But I will change a few things.
Recommendations for next year:
*wear shorts no matter how cold 6 a.m. feels
*Run with a friend; it keeps you going
*Stretch, stretch, stretch.
For complete results of the race click here, http://www.patsrun.com/
The after shot at the stadium
The Big Day
April 17, 2009 by Mackenzie Perino
It’s finally arrived, and I can’t help but wish it were another day. Pat’s Run, supporting the former ASU football star’s foundation, is tomorrow at 7 a.m.
It’s been 2 weeks since I’ve run more than ten minutes and my cold has not improved. I was concerned I wouldn’t be able to even walk it because of how I feel in the early hours of the day, but once I picked up my t-shirt and race number I felt a little revived.
I am still very sick, but being around the stadium, made me pray for improvement in my health! I will do everything in my power to run the 4.2 miles, but at very least I will walk it, chat with new friends and finish the race for Pat Tillman.
I hope the rest of you are healthy, prepared and eager for the race. Here are some last minute tips courtesy of active.com.
Tonight:
Carbo-load! Eat carbohydrates so you’ll have plenty of energy stored for the morning.
Before the race:
-Eating is a personal thing. Do what has worked for you previously, but if you’re a first timer stick to something small, low in fat, protein and fiber to avoid stomach and GI problems during the race.
-Start your warm-up 30 minutes before the start. If you live near by walk to the starting line.
During:
-It’s okay to take walking breaks. Don’t be discouraged by those who pass you, you’ll catch up once you start running again.
-Although it’s at 7 a.m. remember we’re in Phoenix, it may get warm. Active.com recommends slowing down 30 seconds per mile for every five degrees above 60 degrees Fahrenheit. (Recommendation is for marathons, not 4.2 miles)
-If it does heat up by the end use water breaks to pour water on your head.
-Don’t start to quickly; you don’t want to lose all your steam on the first mile.
-Remember we’re in this for fun! Enjoy talking with others, enjoy your surroundings
Immediately after:
-Don’t stop! Keep walking for a few minutes to cool down.
-Drink about four to eight ounces of fluid.
-Within 30 minutes of the finish, have a snack that is 80 percent carbohydrate and 20 percent protein.
To avoid soreness, soak your legs in cold water for 10-20 minutes.
-Walk for 20 to 30 minutes later in the day
The Next Day:
-If you’re a first-timer or experience soreness take a walk to loosen up your muscles.
-Keep drinking about four to six ounces of water or sports drink an hour
-Wait at least a week before you either schedule your next race.
**Keep in mind many of these tips come from running a marathon. While this run is a big event for my body, it may not be for yours and some of these tips may seem extreme. Be aware of your level.
See you tomorrow, good luck!
Sources: active.com
