Rob's Terrific Twenty

With finals and graduation coming up fast I have developed a twenty day workout!

This plan will give you a different workout everyday Monday - Friday with Saturday & Sunday off. The Terrific Twenty workout runs from April 2nd - April 27th.

The plan starts off easy and gets more intense as you progress. The Terrific Twenty is along the same lines as some of the muscle confusion type workouts that are on the market now but it's free!! You also do not have to buy extra equipment and supplements that are often not needed.

The plan is simple and safe as it was designed with our Bay Path community and different fitness levels in mind. If you eat a sensible diet, and  drink at least 6-8 glasses of water a day, you will see results at the end of the program. Sticking to it and being honest with yourself will help you along the way!

AND IT'S GUARANTEED!  Here's the Rob Panetti guarantee:

I am so confident that the Terrific Twenty will work for you that I am offering a one-time guarantee. Since I cannot give you your money back (as it's free!), if you do not see results I will carry your books/bag to 1 class or your office the last week of school!!  Elliott included! Email or stop by the fitness center to sign up and get daily emails to help you through the Terrific Twenty workout.

You deserve a healthier you!

Be sure to sign up and you'll receive daily emails to encourage you to stay on task!
To sign up: email Rob Pannette: rpanetti@baypath.edu

Monday	Tuesday	Wednesday	Thursday	Friday
April 2 -Elliptical 30mins -Abs: Total of 100 (Bicycles, Bent Knee, Side Bends)	April 3 -Pushups: 15-25 Total -Incline Chest Press w/ Dumbbells: 3x 8-12 -Pushups (Decline): 10-15 Total	April 4 -Treadmill 30mins (Increase Incline Every 5 Mins. Last 5 Mins go Back to Starting Incline if Any) -Speed Bag: 3x 2min Rounds	April 5 -Lap Pull Downs 3x 8-12 -Pull-Ups: 10-15 Total -Bent Over Back Row 3x 8-12 -Seated Alternate Bicep Curls 3x 8-12	April 6 -Heavy Bag: 5x 2min Rounds -Bike: 20mins -Crunches total of 100
April 9 -Military Press w/ Dumbbells 3x 8-12 -Lateral Raise 3x 8-12 -Squats w/ Weighted Bar 3x 8-12 -Lunges (walking) 3x 15-20	April 10 -Mountain Climbers -Jumping Jacks -Squat Thrust -Slalom Hops Do each Exercise for 1min 4x (20sec Rest in Between) -Double End Bag 5x 2min Rounds	April 11 -Jump Rope 5x 1-2min rounds -Bench dip  3x 8-10 -Overhead press 3x 8-10 -Kickbacks 3x 8-10 -Crunches total  of 100	April 12 -Treadmill 15mins -Elliptical 15mins -Laying on Back Chest Pass w/ Medicine Ball 3x of 15 -Side Twist w/ Medicine Ball 3x total 50	April 13 -Speed Bag & Heavy bag 4x 4min rounds -Standing Crunches 4x of 25
April 16 -Pushups 15-25 -Incline Chest Press 3x 8-12 -Decline Push-ups 3x 8-12 -Squats w/ Dumbbells 3x 25 -Walking Lunges w/ Dumbbells 3x 25	April 17 -Elliptical 35mins -Medicine Ball Slams 3x 12 -Side Bends w/ 5lbs Dumbbells 3x 12	April 18 -Alternate Arm Shoulder Press 3x 8-12 -Lateral/Front Raise (Alternate One to The Other) 3x 8-12 -Pull-Ups 25 Total -Seated Row Machine 3x 15	April 19 -Jump Rope 5x 2min Rounds -Elliptical 10mins -Treadmill 10mins -Abs 200 Total crunches	April 20 -Hammer Curls 3x 10-15 -Concentration Curls 3x 10-15 -Bench Dips (Elevated) 3x 15 -Kick Backs 3x 15
April 23 -Jumping Jacks -Mountain Climbers -Slalom Hops -Squat Thrust Do Each Exercise For 1min 3x (20sec Rest In-between) -Heavy Bag 6x 3min Rounds	April 24 -Pushups(Elevated) 3x 15 -Pushups (Decline) 3x 15 -Abs: 200 Crunches	April 25 -Heavy Bag 4x 3min Rounds -Speed Bag 4x 3min Rounds -Double End Bag 4x 3min Rounds -Jumping Rope 4x 2 min Rounds	April 26 Medicine Ball -Lying Chest Toss 20 -Wood Chopper 20 -Trunk Twist 20 -Behind Neck Press 20 -Bicep Curl 20 -Squats 20 All Above 3x Abs: 200 Crunches	April 27 -Pushups 3x 15-20 -Dips (Elevated) 3x 15-20 -Step Ups w/ High Knee 3x 10-15 Congratulations you’ve completed Rob’s Terrific Twenty!

Warm up before each workout:

o   25 Jumping Jacks

o   1 Minute running in place

o   15 Squats

o   Repeat so you have 2 sets

Saturday and Sunday are for resting

If you have any questions about the workout stop by the fitness center or

Email Rob at rpanetti@baypath.edu

Physical: 5 Ways to Make your Walk a Workout

Happy First Day of Spring!  The beautiful weather outside has many people getting outside to enjoy the sun and get some exercise.  Here are 5 Ways to Make Your Walk a Workout for those who are looking for more than an afternoon stroll.  
http://www.active.com/fitness/Articles/5-Ways-to-Make-Your-Walks-a-Workout.htm?cmp=17-7-2242

Nutrition: Choosing Good Fats

http://www.huffingtonpost.com/dr-mark-hyman/healthy-fats_b_1324876.html?ref=healthy-living&ncid=edlinkusaolp00000009

Recipe of the Day: Primavera Verde

Primavera Verde
(from the World's Healthiest Foods: www.whfoods.org) 
Prep and Cook Time: 50 minutes
Ingredients:

• 1 medium onion, quartered and sliced thin
• 1 small red bell pepper, cut in 1 inch strips
• 1 medium carrot, cut in very thin sticks 1-1/2 inches long
• 1 bunch thin asparagus, cut 1-1/2 inches long, discard bottom fourth
• 1-1/2 cup zucchini or summer yellow squash, cut in thin 1 inch strips
• 6 medium cloves garlic, chopped
• 1 15 oz can diced tomatoes, with juice
• 1 TBS + 1/4 cup vegetable broth
• 1 cup fresh basil, chopped
• 3 TBS fresh sage, minced
• 1 cup fresh parsley, minced
• 3 TBS fresh oregano, minced
• salt and black pepper to taste
• 4 oz whole grain linguini pasta
• 4 oz Chevre goat cheese (optional)

Directions:

1. Bring salted water to a boil for pasta.
2. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
3. Chop remaining vegetables.
4. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
5. Add tomatoes and broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
6. While vegetables are simmering, cook pasta according to package instructions and strain through colander.
7. Toss pasta with vegetable mixture and top with goat cheese if desired.

Serves 6 Printer Friendly Version of Primavera Verde
In-Depth Nutritional Profile for Primavera Verde

Random Thoughts and Quick Tips

Other Random Thoughts

• To help keep track of a whole range of wellness initiatives, go to http://office.microsoft.com/en-us/templates/to download templates:  Fitness Progress Reports, Blood Sugar Level Reports, Budgets, Family Trees, and more.
• From O magazine January issue: take 5 Minutes or less  -"Next time you're feeling overwhelmed, press your feet against the floor.  By establishing a strong physical foundation, you bring a sense of balance to the body."
• Before leaving the office, imagine a box.  Place the day's events inside, then visualize them floating away.

3.13.12 Spiritual Wellness Challenges

Spiritual Dimension of Wellness
This week we are placing an emphasis on cultivating the spiritual dimension of wellness.  So volunteering might be at the top of your list for attending to your spirituality. Maybe when you are planning the spring cleaning in your home, you can add in a visit to Goodwill to drop off the clothes you are no longer wearing (one interesting rule of thumb you might want to consider - if you haven't worn something in 12 months - you do not need it and someone else could benefit from it.) Or, even easier call Big Brothers and Big Sisters at 413.732.7111 and get on their pick-up route for clothes or small household items.  Leave marked items out on the curb and they will come to you.  Lightening your clutter can help lighten your spirit!

Here's another idea for enhancing your spirituality. How you talk to yourself matters.  Do you regularly engage in negative self talk or thoughts?  Are phrases such as "I'm not good at... I am so stupid...etc. etc."a reoccurring part of your inner dialogue?  If so, then take a note from positive psychology experts and turn your top ten negative thoughts or phrases into positives.  Replace "I could never do that" with "I can do whatever I set my mind to."   

For another spirituality activity check out any of the more than 70 books by Thich Nhat Hanh. Thich Nhat Hanh was born in central Vietnam in the mid-1920s and at age 16 became a monk. During the Vietnam War, he and many of his fellow monks became actively engaged in helping war victims and speaking out for peace. In 1966, he was invited to the U.S., where he met with hundreds of groups and individuals, including Secretary of Defense Robert McNamara, Martin Luther King Jr., Thomas Merton, and Daniel Berrigan. In 1967, Dr. King nominated him for the Nobel Peace Prize. As a result of his outspokenness, Thich Nhat Hanh was unable to return to Vietnam, and requested and received asylum in France. In 1982, he founded Plum Village, a monastic retreat community near Bordeaux, where he resides when not on tour. Some of Thich Nhat Hanh's books include, "Being Peace," "Living Buddha, Living Christ," and "The Miracle of Mindfulness." Or, search through any of the dozens of You Tube videos featuring him and his work.

Ask yourself what you know about Hinduism, Islam or Zoroastrianism.  Christianity has the largest number of adherents of the world religions, but it is only one of many world religions.  A good exercise in increasing spirituality might be to familiarize yourself with one or more of the other world religions and its tenets. To test your current religious knowledge, visit the BBC's online religious quizzes at: http://www.bbc.co.uk/religion/tools/quizzes/.  You may know Joseph Smith was the founder of Mormonism, but did you know there are more than 10 million practicing Mormons in the world?

National Sleep Awareness Week

It is National Sleep Awareness Week so here are some resources on sleep hygiene:
 
Why is sleep important?Sleep is essential for a person’s health and wellbeing.  Most people have firsthand experience of the negative effects of poor sleep including decrease cognitive activity, moodiness, and much more. 
For more information:
10 Surprising Results of Sleep Loss

9 New Lessons We've Learned about Sleep and Health

What are some good sleep hygiene tips?
7 Tips for Better Sleep 
Sleep Hygiene Tips

 

Eating Well in the Dining Hall

Janette Luparia, Aramark's Regional Nutritionist visited campus to discuss strategies for Eating Well in the Dining Hall.  This was an opportunity to learn more about Aramark's Just 4 U Marketing which helps people to make educated choices when dining in Blake Dining Commons and have a greater understanding of portion control wherever they are dining.

3.7.12 Physical Wellness Challenges

Wellness Challenges (March 6th - March 12th)

*Each week we will provide a list of several activities in the area of focus.  Here are the activites for this week.  Your challenge is to try at least one!

• Try one of the tips for better sleep (less than 5 minutes)
• Incorporate one strategy for healthy eating on the run (5-15 minutes)
• Use your body weight to give yourself a full body workout (15-30 minutes)
• Watch a documentary on Health and Wellness (30+ minutes)

30 Dr. Seuss Quotes that Can Change Your Life

Dr. Seuss' Birthday was celebrated on March 2nd so here are some of his most influential quotes:

Healthy Eating on the Run: A Month of Tips

Body Weight Workout

Body Weight Workout

You don't need weights or even a gym membership to give your body a workout.  We often forget that our body weight alone can give us a great workout.  Here is a sample workout to try at home:

Jumping Jacks x 25

Planks x 30 seconds

Mountain Climbers x 25

Planks x 30 seconds

Squat Thrust x 10

Elbow to Knee Crunch x 50 (25 each side)

Walking Lunges

Push ups x 10 (or more if you can)

Planks x 30 seconds

Jumping Jacks x 25

Elbow to Knee Crunch x 50 (25 each side)

Pushups x 10 (or more if you can)

Jumping Jacks 

1. Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain.
2. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement.
3. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together.

Planks 

 1. Lay on the ground face down.
2. Place your elbows directly under your shoulders and forearms flat on the ground.
3. Curl your toes underneath, and raise your body off the ground.
4. Hold this position, focusing on tightening your core
5. Repeat on the side - using only one arm.

Mountain Climbers

1.       Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward, resting on the balls of your feet. 

2.       Bring one leg forward to your chest.

3.       Then switch and bring your opposite leg forward to your chest while returning the other leg back to its original position.

4.       Repeat the motion rapidly

Squat Thrust

 1.       Stand with feet together

2.       Squat down and place your hands on the floor next to your feet

3.       Jump feet backwards into a push-up position

4.      Jump feet back between hands and stand up

 Elbow to Knee Crunch

1.       Start in standing position

2.       Lift your right arm over your head and your right leg out to the side away from your left leg

3.       Bring your right elbow down and your right knee up to meet half way, causing the outer section of your core to contract. 

4.       Repeat on left side

 

Walking Lunges

 1.       Stand upright, feet together

2.       Step forward with left leg

3.       Lower hips toward the floor and bend both knees

4.       Push off with your right foot and return to starting position

5.       Repeat with opposite leg

Pushups

 1.       Lay on the floor, face down with your palms down on the floor, approximately shoulder width apart

2.       Raise yourself using your arm to get in starting position

3.       Lower your chest to the ground until your elbows for a 90 degree angle (keep you back flat)

4.       Raise yourself back to starting position

A Call for Wellness

It is nearly impossible to go through a day without being inundated with information about health and wellness.   Try getting through a magazine, newspaper or TV show without an advertisement dedicated to health and wellness, which is one of the largest industries in America, and continues to flourish despite economic hardships in many other fields.  However, wellness is not another or a New Years Resolution; it is at the core of our very existence.  It is shocking that despite being the richest country in the world, we continue to battle sickness at such high rates, and are beleaguered with stress, poor nutrition and a sedentary lifestyle. 

The United States ranks 27^th in the world in life expectancy behind nations such as Japan, Iceland, Andorra, Israel, and Malta.  However, in comparison with Cuba which ranks 28^th in the world, we spend 25 times more per capita on health care[1].  We live in a nation where companies such as Starbucks and GM spend more on health care than they do on coffee and steel, respectively[2]^{, [3]}.  Our businesses spend hundreds of billions of dollars a year to address burnout, turnover, higher absenteeism, lower production and increased health care costs because of job stress.  More than 7 out of 10 people over 20 years of age are overweight, obese or extremely obese[4].  Nearly 40% of Americans do not engage in any leisure physical activity, and nearly 70% do not exercise regularly [5].

The time has long passed for us to do more than drop our jaws at these statistics and facts.  It’s time for action.  We need to make a lifestyle difference and begin our pursuit towards Wellness.

Last fall, Bay Path College took charge and created a Wellness Department which works  collaboratively to promote all elements of wellness through facilitating programming, providing educational opportunities, and advocating for and supporting the campus community to reach their full potential in all aspects of life.  We have adopted a holistic approach which views wellness not merely as an absence of disease but a continuous pursuit towards physical, mental and social well-being.   We are excited to offer personal training appointments, cardio and fitness classes, nutrition advice, stress management workshops, counseling appointments and health services to the Bay Path College community, in addition to other programming throughout the semester.  We will be launching a wellness challenge during the month of February to encourage everyone connected to Bay Path College to try one new thing in each dimension of Wellness. 

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[1] ucatlas.ucsc.edu/spend.php

[2] http://money.cnn.com/2010/06/07/news/companies/starbucks_schultz_healthcare.fortune/ index.htm

[3] http://www.usatoday.com/money/autos/2005-06-22-gm-healthcare-usat_x.htm

[4] http://www.cdc.gov/nchs/data/hestat/obesity_adult_07_08/obesity_adult_07_08.htm

[5] http://www.cdc.gov/nchs/data/series/sr_10/sr10_245.pdf