Volume 11, Issue 3
March 2014
Student Recreation C enter
Hours of Operation
SRC Fitness Center and Game Room
Richard A. Coppola Pool Open Swim
Monday through Thursday
6 a.m. to 12:00 a.m.
Monday through Friday
11:30 a.m. to 2:30 p.m.
Friday
6 a.m. to 11:30 p.m.
Tuesday and Thursday
8:30 a.m. to 10 a.m.
Saturday and Sunday
9 a.m. to 11:30 p.m.
Saturday and Sunday
2 p.m. to 5 p.m.
Reminders:
For great nutrition and fitness tips, facility updates and other

Members and students are required to have
their BroncID or SRC ID for admission. There
are no exceptions to this rule.

Due to increased volume, the facilities are reserved for active members only Sunday
through Thursday after 5 p.m. Guests will not
be permitted at this time. We apologize for any
inconvenience.

Members and guests are required to wear appropriate attire whilst using the facility. Shirts
and closed-toe athletic shoes must be worn at
all times.

Secure your belongings! Personal locks are
available at the front desk.

Photography is strictly prohibited within the
SRC without permission granted by the University.

Reservations for group exercise classes begin
half an hour before the scheduled class start
time. Get your hand stamped to secure your
information follow the SRC on Twitter @RiderUSRC and
“Like” us on Facebook www.facebook.com/RiderUSRC
Spring Break Hours
Fri 14th: 6am to 7pm
Sat 15th and Sun 16th: 9am to 2pm
Mon 17th to Fri 21st: 7am to 7pm
Sat 22nd: 9am to 2pm
Sun 23rd: Resume Spring Hours
In This Issue….
Fit-Spiration
Pg 2
Healthy How-to
Pg 3
St. Patty’s Day Smoothie
Pg 2
Get Some…Vitamin D!
Pg 3
Try This Jedi Workout!
Pg 2
Why running isn’t help-
Pg 3
ing you lose weight
Gx Schedule
Pg 4
Rider University Student Recreation Center | 2083 Lawrenceville Road, Lawrenceville, NJ 08648 | T 609-896-5059 | F 609-896-7715
Page 2
Fit-Spiration! Ways to make your life a fit life!
1. Spark a workout with a nudge: If
you’re feeling tired and you just don’t
want to workout, look for something
to motivate you. Maybe a celebrity,
or your favorite athlete. By looking at
their body, you may be inspired to
workout so you can look like them!
3. Squash your winter munchies: If it’s
cold outside, your body is craving
carbs more often. To help make your
energy last, combine a healthy carb
with a protein to keep you fuller
longer. Try granola with yogurt or
dates with peanut butter. By combing
the sugar and protein it’ll leave you
with energy and fuel to burn.
4. Keep your goals on the brain: Although the new years resolution might
be slowly dwindling from your view,
don’t give up! Keep posting your goal
on places where you will see them to
2. Bounce back from a cheat day:
Keep a slipup in check by focusing on
the finish line. Be motivated that even
if you made a mistake, your journey
isn’t over yet, and this is all part of
the process.
keep you in check. If you’re working
on your weight, leave a post it on the
fridge to keep you from snacking!
5. Excuse-proof your workout: If
you know you want to do something in your daily routine write it
down and make a list of your
workout so you’re less inclined to
forget or not do it.
6. Find your mantra: Keep telling
yourself “I got this, I can do this,
I’m strong”. Even though it sounds
silly, it’s a big help mentally and
you’ll see it physically.
Healthy Saint Patrick’s Day Smoothie
St. Patrick’s Day is about everything Irish (beer, potatoes, corned
beef, etc) but why not try something delicious and healthy for you
that still carries the theme of St.
Patty’s Day? Try this Lucky Green
Clover Shake. It’s super easy to
make, tasty and nutritious!
Ingredients:
In a blender, combine all ingredients
- 2 cups vanilla soy, almond, or
and blend until smooth consistency.
coconut milk
- 4 peeled frozen bananas
- 1 cup spinach
- 1/2 teaspoon peppermint extract
This makes at least 2 smoothies, so if
you’re making just one, use one or
two bananas. For a creamier vanilla
flavor, try using vanilla coconut milk. It
has a creamier texture than soy or
almond and more of a vanilla flavor!
Try this Jedi Workout!
It’s almost spring and you know
what that means: bathing suit
weather! To get into shape, try this
star wars themed workout that will
give you strength and lean you up!
1. 20 Jump Thrusts
2. 30 sec push up plank
3. 10 raised leg push ups
4. 40 wood choppers
5. 20 side to side lunges
6. 60 seconds one leg stand
7. 20 sit ups
8. 20 side jackknives
9. 20 planks with rotations
There are three levels to this workout. If you’re just beginning try doing 3 sets. For intermediate try 5
sets, and if you’re an expert try 7
sets. Make sure to adjust according
to your needs.
For demonstrations of exercises visit:
http://www.bodybuilding.com/fun/workout/exercise.html
and scroll down to “Find Exercises By Body Part”
Rider University Student Recreation Center | 2083 Lawrenceville Road, Lawrenceville, NJ 08648 | T 609-896-5059 | F 609-896-7715
Page 3
Volume 11 , I ssue 3
Healthy how-to: Make Over your metabolism
Follow these simple rules to
make your metabolism speed up
and lose weight the healthy way!
1. Hit the weight room: By lifting
weights, your making your heart
rate go up and come down fast,
which helps speed up your metabolism. The process of building
muscle also help burn more calories post exercise!
2. Ditch the crash dieting: By
consuming less calories than
you’re supposed to, you’re actually slowing down your metabolism. Pack lots of healthy snacks
(nuts, beef jerky, lara bars, tuna,
etc.) to munch on during your day
to keep your metabolism going.
3. Don’t party too hard: When
your drink a lot, you tend to eat a
lot. By cutting down on your
drinking, you’re cutting down on
your “empty” calorie intake which
will leave help avoid gaining
weight.
4. Get more sleep: By losing out
on sleep, you’re depriving your
body of the ability to metabolize
food. So make sure you get at
least 7 hours of sleep a night.
5. Get rid of the stress: although
school can be stressful, stress is
not good for your body. Putting
any kind of stress on your body
can throw everything out of
whack. Take time to excise,
meditate and have quiet “me”
time.
Get some...Vitamin D!
Even though it’s still cold out, on
sunny days you can still get vitamin D! Vitamin D is important to
your body because it helps with
mineral absorption and metabolism. Most Americans are deficient in Vitamin D and that can
lead to many problems. Here are
easy ways to get vitamin d!
1. Sunlight! Go out in the sun and
absorb some rays. For most
people, 2, 15min sessions of
sunlight can do the trick!
2. Cod liver oil: take as a daily
supplement on those rainy
days where sunlight isn’t available.
3. Wild Salmon, Tuna: If
you’re a seafood person,
these two are great for vitamin D.
4. Egg Yolks: Simple and easy
foods to get some vitamin D!
5. Cheese: Everyone loves
cheese and it’s very universal!
6. Orange Juice: Tasty way to
get vitamin D and other great
vitamins!
1 Reason Why Running May Not Help You Lose Weight
One of the most common weight-loss mistakes is believing that the majority of the calories you burn
results from exercise. This is a dangerous misunderstanding. Simply being alive—sleeping, standing, eating, thinking—requires a tremendous amount of energy. The number of calories you burn at the gym
actually pales in comparison to normal functioning and your daily activities that are not exercise based.
Does that mean there's no need to hit the gym? Of course not! Exercise has many health benefits, but
the type of exercise you perform in the gym will influence how many calories you burn outside of it.
Running will burn calories, but sprinting or lifting weights will result in more muscle. And the more muscle you have on your body (no—not the "bulky" muscle of bodybuilders), the more calories your body
burns just functioning.
Rider University Student Recreation Center | 2083 Lawrenceville Road, Lawrenceville, NJ 08648 | T 609-896-5059 | F 609-896-7715
Student Recreation Center
Spring Group Exercise Schedule
1/27/2014-5/1/2014
MONDAY
TUESDAY
WEDNESDAY
Hatha Yoga
Hatha Yoga
12:00-1:00pm
12:15-12:45pm
Studio 1
Studio 1
THURSDAY
Rider Ride
Insanity®
Rider Ride
Bootcamp
5:30-6:30pm
5:30-6:30pm
5:30-6:30pm
5:30-6:30pm
Studio 1
Studio 1
Studio 1
Studio 1
SRC Hours
Mon – Thurs
6am – 12am
Fri
Butt & Gut Blaster
Zumba®
Vinyasa Yoga
Zumba®
6:30-7:00pm
6:30-7:30pm
6:30-7:30pm
6:30-7:30pm
Studio 1
Court 3
Studio 1
Court 3
6am – 11:30pm
Sat – Sun
9am – 11:30pm
Zumba®
Kickboxing
*No GX Classes held during spring
7:00-8:00pm
7:30- 8:30pm
break (3/17-3/20)
Studio 1
Studio 1
Classes Held at Westminster Choir Campus
WCC Zumba - Monday 7:00pm-8:00pm (1/27 – 5/1/14)
WCC Zumba Toning - Tuesday 7:00pm-8:00pm (1/27 – 5/1/14)
*The SRC reserves the right to cancel classes if attendance averages
less than three participants over a
three week period. Class schedules
are subject to change.
WCC Yoga - Saturday 10:00am-11:00am (6 week session 2/15-3/15/14)
WCC classes held in Seabrook lounge
Class Descriptions
Bootcamp – a challenging full body bootcamp workout to burn calories, build endurance and increase your strength.
*Butt and Gut Blaster – a half-hour of leg/gluteal and abdominal work that is sure to BLAST you into shape.
*Hatha Yoga – A multi-level yoga class that helps increase flexibility, strength and focus.
Insanity® - Push your limits with this total body Max Interval Training workout that challenges you to keep your body working at maximum capacity. It is sure
to get you in insane shape!
Kickboxing – A fun cardio class that combines karate, boxing and taekwondo. Guaranteed to increase your fitness level and reduce body fat.
*Rider Ride – Ride with us in this indoor cycling class which improves cardiovascular endurance and lower body strength.
*Vinyasa Yoga – an active yoga class that helps increase flexibility, strength and focus. Students should be ready to work and sweat.
Zumba® – meringue your way to fitness with a high energy Latin and International cardio
Rider University Student Recreation Center | 2083 Lawrenceville Road, Lawrenceville, NJ 08648 | T 609-896-5059 | F 609-896-7715