SCSU
6
W E E K
ON
THE
WEEK 1
MOVE
C H A L L E N G E
GET INVOLVED
GET RESULTS
EARN SWAG
NUTRITION CHALLENGE:
5 Points
Create a profile and start tracing calories, fat,
protein, and carbohydrates using MyFitness
Pal or My Tracker.
Counting calories can be beneficial for
individuals wanting to lose weight, maintain
weight, and gain weight. It can also help an
individual determine if their diet is meeting
macronutrient needs (macronutrients are
carbohydrates, protein, and fat needs.)
It is important that caloric intake is never
below 1200 calories. Having a caloric intake
so low can cause the body to go into
starvation mode which will not help you lose
weight, instead the opposite will happen.
The body will go into storage mode because
it won’t know when the next calories will be
consumed. This way the body can assure that
#ACTIVEHUSKIES
it will have enough energy to function.
Carbohydrate:
Fat:
20-35% of calories consumed
40-65% of calories consumed
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Fruits
Vegetables
Beans
Legumes
Dairy
Whole Grains
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Butter
Olives and Olive Oil
Coconuts and
Coconut Oil
Eggs
•Avocados
•Nuts and Seeds
•Cheese
•Full-Fat Yogurt
Protein:
10-35% of calories consumed
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Eggs
Chicken
Beef
Pork
Fish
Dairy
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Beans
Nuts
Account Setup choosemyplate.gov:
Instructions for MyFitnessPal:
1.www.choosemyplate.gov
2.Click tab: Super Tracker and Other Tools
3.Left hand side, click: Super Tracker
4.In the first sentence again click Super Tracker
5.Under the words “Get Started” click: Create Your Profile
6.Proceed to fill out the information needed to create your profile
7.(based on your client select “maintain weight” or “move toward
a healthier weight”. As we found out the BMI calculator on choosemyplate.gov is somewhat inaccurate. A male 6’ 1” that weighs 195
pounds comes up as overweight when in reality could be very fit.
8.From here you can assist the client with entering what they have
eaten and how much of each.
9.You can also enter daily exercise to calculate how their activities are
doing as well as food intake in comparison to their activities
1.www.myftinesspal.com or download the app for free from the app store
on any smartphone.
2.Sign up with Facebook or with an email and fill out your account information.
3.Proceed to fill out the “Tell Us About Yourself” Page. After filling out this
page you will have the option to add friend’s email addresses to connect
with them and help each other meet goals.
4.MyFitnessPal will then show you how many overall calories as well as
grams of carbohydrates, protein, and fat. This is all changeable. Go to My
Home – Goals – Edit. To change overall calories and the percentage of
calories coming from carbohydrates, protein, and fats.
5.You are now ready to start entering foods that you have consumed by
hitting the food tab on the top bar. Click on the appropriate meal time
and search for the food, (you can scan the food if using the app and).
6.If you are eating at Garvey Commons, almost all of the menu items are
on MyFitnessPal taking the guess work out of it! To search: “Food Name”
Sodexo Campus. For example if you had Smokehouse Chili for lunch
search Smokehouse Chili Sodexo Campus.
7.Exercise can also be added by clicking on the exercise button. Calories
burned while exercising will be added into available calories. If you daily
caloric goal is 2500 and you burned 500 calories while running your daily
#ACTIVEHUSKIES
Log on and like our Facebook Pages
SCSU Fitness
SCSU on the Move
caloric goal would change to 3000.
Excercise of the Day: 1 Point
(must complete the challenge on the day stated—no carry over allowed)
1.
2.
3.
4.
5.
6.
7.
Monday, January 25- 100 jumping jacks
Tuesday, January 26- 30 squats
Wednesday, January 27- Perform five -1 minute planks
Thursday, January 28- 25 push-ups
Friday, January 29- 10 pull ups or assisted pull ups
Saturday, January 30- 25 Burpees
Sunday, January 31- Jump Rope 100 times
Mindfulness activities:
Week one:
We encourage to attend as many as you like but, a maximum of 2 points can be logged each week.
Three opportunities this week include:
Meditation Monday (2 points)
Date: Mondays, January 25 Time: 9:09 am - 9:45 am Location: Alumni
Room
Description: Start off your week with a clear mind every Monday morning
with the LGBT Resource Center’s Meditation Mondays. Join us at 9:09 am for
30 minutes of mindful moving and breathing mediation lead by SCSU faculty and staff. We begin each session with Qigong exercises, which involve
coordinated body posture movement and breathing, followed by a relaxed
breathing mediation. Each session ends with a weekly intention setting to
continue practicing mindfulness throughout your week. No experience is
necessary and all are welcome!
Qigong (2 points)
Date: Tuesday, January 26 & Thursday, January 28
Time: 12:00-1:00pm
Location: SCSU Student Recreation Center-Marital Arts Room
Description: We will be practicing level 1 Spring Forest Qigong movements
that help to reduce stress and to help you feel better immediately. The first
half hour consists of gentle physical movements and the second half hour of
each session is devoted to sitting meditation. Everyone is invited. No experience is necessary. For further information www.springforestqigong.com
Bonus Points
Bonus points include•
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Complete 4 miles of swimming by March 2nd- 10 points
Complete Mile High Vertical Climbing Challenge by March 2nd- 10 points
Atwood Yoga Wednesdays- 2 points
Free Fitness Fridays- -5 points (limited space-you must reserve a slot)
Indoor Rowing Sessions in Halenbeck- 2 points
Photo Scavenger Hunt- 1 point
Post to the SCSU on the Move Facebook page once a week-1 point
Indoor Rowing Sessions:
Interested in learning about the US’ oldest collegiate sport? Want an arm,
leg, core and cardio workout all at the same time? Or are you just wondering
how our rowing team trains when the Mississippi freezes? Join us for a series of
instructional sessions where our crew will teach you the basics of indoor rowing
followed by a fun workout! Attend one or all classes. Receive 2 bonus points.
Limited to 9 • Save your slot by emailing [email protected]
Location: The rowing room is #206
Dates:
1.
Thursday, January 28- 5:00-5:30pm and you can get to it by entering Halenbeck from the top level
2.
Thursday, February 4-5:00-5:30pm
3.
Thursday, February 11-5:00-5:30pm overlooking the basketball court.
4.
Thursday, February 18-5:00-5:30pm Take the door next to the entrance
5.
Thursday , February 25-5:00-5:30pm facing M-Lot and continue down the
staircase. At the bottom, our room is
directly to the left and has signs on
the door.
Practice 1 minute of Mindfulness
5 days this week
(2 points)
For the next 60 seconds your task is to focus all your
attention on your breathing. Close eyes and breathe
normally. Your mind will wander but turn it back to
your breath. This mindfulness exercise is far more powerful than most people give it credit for. It takes some
people many years of practice before they are able
to complete a single minute of alert, clear attention.
Hot Shot Basketball Challenge-5 points
Date: Friday, January 29
Time: 12:00-12:45pm
Location: Halenbeck Hall Fieldhouse
Description: You don’t need to be talented at basketball to play! Five designated areas will be placed on
the floor and players will shoot from each designated
spot as many times as they wish within the 90 second
time period allotted. Each spot is worth a designated
amount of points. At the end of the time period, the
person with the most points wins! Everyone gets 5
bonus points for playing AND the top 3 scorers get--1st place-3 extra points, 2nd place- 2 extra points and
3rd place gets 1 extra point. Limited to 20. Reserve
your slot by emailing: [email protected]
SCSU on the Move Yoga Sessions2 bonus points
Wednesday Noon Yoga
Wednesdays, January 27- March 2
12:15-1:00pm
Location-Atwood AMC Studio
Instructor- Alyssa
[email protected]
Wednesday Evening Yoga
Wednesdays, January 27- March 2
5:00-5:45pm
Location-Atwood AMC Studio
Instructor- Whitney G.
[email protected]
(Bring a yoga
mat if you have
one and wear
comfortable
clothing, Space
limited.)