Grow Your Muscles Right

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When the brain sends muscles the signal to contract, one side of the body gets that signal better than the other. Typically, this happens more frequently in beginners as their muscles are just beginning to create more efficient neural connections between the muscles and the brain. Usually if you’re right-handed, you tend to get better contraction in your right hand. However, though this may be the case for your right hand, your left calf may contract better than the right one when trained. Over time, this leads to strength imbalances and disproportionate muscle growth.

Disproportionate muscle growth (having muscles on one side of the body grow more than on the other) is a normal problem in working out for beginners. Listed below are some recommendations on how to deal with this problem.

The first thing that is recommended is to check your form. When you first start out, the stronger side (typically the right one if the person is right-handed) tends to do more work than the other side, resulting in disproportionate development.

Recommendations:

1. Practice perfect form: By using proper form, you ensure that the targeted muscles are the ones doing the work. You also ensure that both sides are putting out an equal amount of force as the workout is performed.

2. Concentrate on activating the muscles of the weak side: When performing an exercise, really concentrate on using and squeezing the muscles of your weak side to move the weight. This extra concentration will ensure that your dominant side is not the one doing all the work.

3. Perform extra sets of unilateral workouts to only target the underdeveloped area: Try doing a few extra sets that solely focus on your weak side. This will teach your body to better activate the muscle fibers of that particular side.

 

Make sure you are working all of your muscles. Don't just work your arms and forget about the rest of your body. Remember, don't be Disproportional!  

Resource: 

http://bodybuilding.about.com/od/bodybuildingfaq/f/unevengrowth.htm

-News Reel from yo boy D.Hill

Season for Giving

The end of November marks the beginning of the season for giving. What better to give than the joy of a toy to a small child or an animal in need of some love?

 

If you are looking for a place to give and spread joy this season, make a visit to the Rec Center Angel Tree now through December 14.  Grab a candy cane and see how YOU can help those in need this holiday!

“It’s a great way to connect students to the community.” – Kati Van Dunk, Coordinator for Promotions

“Campus Rec provides the Angel Tree program to give staff, students and members an opportunity to help those less fortunate during the Holiday Season.” –Ken, Director of Campus Recreation

“Being a part of the Angel Tree Program for the last few years has been a wonderful experience for us, the public and for the pets residing here
at the shelter.  With the help of SFA's Angel Tree Program, it has allowed each pet in the shelter to be able to receive Christmas gifts and treats each Christmas Eve when staff and volunteers have enough presents to hand out to each animal here.  All of the pets absolutely LOVE their new gifts and they play with them until they are absolutely
worn out and torn up.” – Jamie Shelton, Nacogdoches Animal Shelter

This year, donated items will benefit the Nacogdoches Medical Center children's units, Nacogdoches County Humane Society and the SFA Purple Santa toy drive.  Donations to Purple Santa will be due December 6.  All other donated items are due by 5pm December 14.  Toys given to Purple Santa will be donated to The Empty Stocking Fund to help children in Nacogdoches County. 

The Empty Stocking Fund has been around for 41 years. That adds up to a lot of smiles for many, many children. Last year they handed out toys to over 2,000 children from over 720 families in the county.

If you are not able to donate to the Purple Santa, you can also donate to the ESF at Walmart.  It's held for 3 days of the first weekend of December at Walmart in Nacogdoches. Volunteers man buckets at the entrances of Walmart collecting money to purchase the toys the children ask for. Then there are toys to be organized and packed up for each family.

For more information on the Empty Stocking Fund, contact Sherry Williford, ESF Chair, at 936-554-4048.  For more information on the Angel Tree, contact Suzie Heffernan at 936-468-1810.

-News Reels from yo boy D.Hill

Healthy Thanksgiving Options

Happy Turkey Holidays! Of course, nothing can replace the great cooking of your parents or grandparents, but here are just a few suggestions for this year's feast:

Pear, Prosciutto & Hazelnut Stuffing

Crisping the prosciutto and toasting the nuts adds a powerful punch of flavor to the stuffing without going overboard on fat. Diamond Brand now makes packaged chopped hazelnuts, available in most major supermarkets.

Recipe: http://www.eatingwell.com/recipes/pear_prosciutto_hazelnut_stuffing.html

Lemon-Garlic Roast Turkey & White-Wine Gravy

The zesty lemon-garlic rub for this turkey gives it amazing flavor. Instead of using a conventional supermarket turkey that's been “enhanced” with added sodium solution, here we brine a natural or organic turkey to keep the meat extra juicy without a lot of extra sodium.

Recipe: 

http://www.eatingwell.com/recipes/lemon_garlic_roast_turkey_white_wine_gravy.html

Herb-Roasted Turkey

This method produces all the good looks and moist flavor you dream of in a Thanksgiving turkey. Make sure you show this beauty off at the table before you carve it. Garnish your serving platter with fresh herb sprigs and citrus wedges.

Recipe:

http://www.eatingwell.com/recipes/herb_roasted_turkey.html

Green Bean Casserole

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

Recipe:

http://www.eatingwell.com/recipes/green_bean_casserole.html_0

Frozen Pumpkin Mousse Pie

While pumpkin pie deserves respect as a Thanksgiving icon, it's fun to shake up tradition. Surprise your family and friends with a frozen pie this year—it just might become one of their holiday favorites. No need to let them know how easy it is.

Recipe:

http://www.eatingwell.com/recipes/frozen_pumpkin_mousse_pie.html

For more recipe ideas, visit:

http://www.eatingwell.com/recipes_menus/collections/healthy_thanksgiving_recipes#

-News Reel from yo boy D.Hill

Top 5 best jobs

Top 5 best jobs According to NBC News

What makes a job the best? It is typically a job that utilizes brainpower. The jobs that are on the top of the list often require a degree of some sort and pay higher wages.

The list changes with the ups and down in the economy as well as society changes, such as the growing elderly population. The jobs of online affiliates are in the top 5 because of the massive quantity of job opportunities and rising salaries. Here is a rundown of the top 5 best jobs, according to NBC News.

·       No. 1: Online Affiliates

o   Job Description: Online affiliates work online posting links and updates for big corporations like Google, Yahoo, Facebook, Twitter, etc. This low-stress, high-paying job made the top of the list because of “two emerging industries: web applications and social networking.” Also, who doesn't want to work in the comfort of their own home? Not to mention it’s one of the easiest jobs to get. One of the top online corporations giving jobs to hundreds of thousands of Americans is Home Cash Profits.

o   These jobs bring in about $87,000 annually, and the hiring outlook is among the best around. Positions are expected to increase by about 42% by 2018, the fastest of any occupation, according to the Bureau of Labor Statistics.

·       No. 2: Mathematician 

o   Job Description: Mathematicians apply mathematical theories and formulas to teach or solve problems in a business, educational or industrial setting. They make the most among the top 10 jobs with an average income of about $95,000, and they enjoy a great work environment and few physical demands other than walking, according to CareerCast.

o   At a minimum you’ll need a Ph.D for most of these jobs (and a love for numbers). They come by often since there’s only about 3,000 nationwide. That number is projected to rise by 22% in the next 7 years.

·       No. 3: Actuary

o   Job Description: Actuaries interpret statistics to determine probabilities of accidents, sickness, death and loss of property from theft and natural disasters. This job makes the list in part because of the great work environment it provides. The salary is pretty nice too — about $87,000.

o   Actuaries typically have a bachelor’s degree, but many also have to take a host of examinations to get full professional standing. Most employers are in the insurance industry. There are about 20,000 actuaries employed in the United States, and the employment outlook is strong. Employment is expected to rise by 21% in the next 7 years.

 

 

 

 

·       No. 4: Statistician

o   Job Description: Statisticians analyze and interpret numeric results of experiments and surveys. Most statisticians need a master’s degree in statistics or mathematics, and about 30% of those people work for government agencies. The job may require long hours and tight deadlines, but it pays roughly $73,208 a year. The number of jobs in this occupation is projected to rise by 13% by 2018.

 

 

 

 

·       No. 5: Computer systems analyst

o   Job Description: Computer systems analysts plan and develop computer systems for businesses and scientific institutions. These analysts typically work in offices or laboratories and can expect to make about $77,000 a year and enjoy few physical demands at work, other than being tired of sitting too much. Bachelor's degrees aren’t required to do this work, but most employers want one.

o   There are about 530,000 individuals employed in this type of work, and the job growth outlook for the next few years is above average. The Bureau of Labor Statistics expects the occupation to grow by 20% through 2018.

-News Reel from yo boy D.Hill

Resource:

http://msnbc.msn.com-ids4.us/jobs/

Why do we like working at the Rec Center?

Although I’ve only been here for little over half a semester, this place has already had a huge impact on my life. I’ve learned great skills and tried things that I never saw myself doing. I wondered if others here felt the same way. Why do we like working at the Rec?

Jake K. – “The Staff here is really great and you get to interact with the players in sports clubs and intramurals.”

Jordon R. – “The Rec Center has a welcoming environment.”

Zach W. – “It allows me to be involved with the student community.”

Cody K. – “There’s always something different when I come to work. The students here enjoy what they’re doing. You can tell it’s their choice to be here and not because they have to be here.”

Ken M. – “It’s very social, great people and great staff.”

Ethan S. – “There’s a lot of opportunities for student development to prepare you for the real world experience.”

Lili M – “I have the opportunity to be the person that makes someone’s day when they enter or leave the facilities.”

 

Steve D. – “This is where dreams come true.”

Kati V. D. – “I get to learn something new every day.”

Ashley M. “Because I get to work with the great people at the Admin desk.”

Katherine R. – “Everyone here is fun and up beat. It’s such a positive experience.”

Manny B. – “It’s a fun environment.”

 

Parker L. “I like that it’s student staffed and it’s not as stressful as most other jobs offered.”

Joseph S. – “The Rec gives you the tools to be your own boss.”

Craig W. – “I like the many people you get to know and become friends with.”

 

Torree R. – “I'm here all the time anyways, so why not get paid for it. It is where all my friends are, and I love the environment!”

Nana A. – “It's a pretty chill job, plus you learn a lot.”

Brandon B. – “It's a cool place, I love to help people, and it stains an imprint on my soul which makes me a better person.”

Ryan W. – “Because it’s the best place at SFA. Shout to Outdoor Pursuits!”

Bethany W. – “I like how my interests were able to fit my job. I can meet people that have the same interests and get to teach people about the outdoors.”  

 

Come join the experience! The Rec Center is having a job fair November 7^th between 3p.m.-6p.m. at the Rec lobby. Come professionally dressed and bring your resumes. Also, be prepared for an on-site interview.

To learn about the different program areas (Aquatics, Fitness & Wellness, Intramural Sports, Outdoor Pursuits, Sport Clubs) that you could be involved in, visit our website:

 

 

http://www.sfasu.edu/campusrec/

-News Reel from yo boy D.Hill

10 Tips for Studying

Since we’re in the season of exams, here are some tips for studying.

1. Keep Track of Assignments

Try writing down your assignments in a planner or a to-do list in a simple notebook or even in your cell phone. It doesn't really matter what tool you use, just as long as you write down every single assignment, due date, test date, and task. It will help you stay on top of your game.

2.) Have the Right Attitude

Researchers have found that how you approach studying matters as much as what you’re studying. Being in the right mindset is important in order to study smarter. Sometimes you can’t force yourself to be in the right mindset, and it is during those times you should just simply stop studying. If you’re distracted by a relationship problems, an upcoming game, or finishing an important project, then you’re not going to be focused on what you’re studying. Come back to it when you’re not focused on something else going on. Also try to stay positive when you study.

3. Communicate With Your Professor

Every successful relationship is built upon clear communication. A student-professor relationship is no different. Miscommunication is a factor that can cause bad grades, despite your good efforts. At the end of the day, make sure you understand every assignment that's expected of you. Imagine getting a bad grade on a 10-page paper because you didn't understand the difference between an expository essay and a personal essay. Also, be sure to ask questions and find out all the details of your assignments. The more questions you ask, the more prepared you'll be.

4. Organize With Color

Try making your own color-coding system to keep your notes and thoughts organized. Use a single color for each category (like people or concepts) and use that color for everything related to that subject. You'll be surprised to discover how much strong organizational skills can change your life!

5. Establish a Study Area

Take some time to assess your individual style and needs to help plan for your perfect study place. After all, if you can’t concentrate, you can’t expect to learn anything. Everyone is different. Some people need a completely quiet room free from interruptions when they study, but others actually study better listening to quiet music in the background or taking several small breaks.

6. Prepare Yourself for Test Days

Of course everyone knows that it's important to study for the test, but there are other things to consider. What if you show up for the test one day and the room is freezing cold (like most rooms at SFA)? For some students, this would cause enough of a distraction to interrupt concentration. That leads to bad choices and bad answers. Plan ahead for heat or cold by layering your clothing. Also try using a stopwatch to help you with time management if you have to do timed essays.

7. Know Your Dominant Learning Style

Many students will struggle in a subject without understanding why. Sometimes this is because students don't understand how to study in a way that matches their brain style.

Auditory learners are people who learn best through hearing things. Visual learners learn better when they use visual aids, and tactile learners benefit by doing hands-on projects.

Everyone should examine and evaluate their habits and natural tendencies to decide which way works better for them.

8. Take Great Notes

There are a few tricks to taking great notes that really help when it comes to studying. If you’re a visual person, you should try to make as many doodles on your paper as you can (useful ones). As soon as you realize a topic has any kind of connection to another, draw a picture that makes sense to you. Sometimes the information will not sink in until you see it in an image.

There are also certain code words to look out for in a lecture that can indicate that your professor is giving you the context of an event. Learn to recognize key words and phrases that your professor deems important.

9. Conquer Procrastination

When you procrastinate, you take the chance that nothing will go wrong at the last minute, but in the  college world (or real world), things can and do go wrong. Make sure you have enough time to learn what you need to or completely the project.

So how can you battle the urge to put things off? Don’t listen to the little voice that tells you it would be more fun to play a video game, eat, or watch TV when we know better. It’s a trap!

10. Take Care of Yourself

Some of your personal habits might be affecting your grades. Are you always feeling tired, achy, or bored when it comes to homework time? You can change your grades by practicing a few healthy homework habits. Change the way you feel by taking better care of your mind and your body.

Find out how to avoid pain in your hands and neck by changing the way you sit at your computer. Also try nap times. Sometimes a good nap can refresh your body. Besides nap, you can also try working out before studying. It can boost your circulation in your brain and increase your energy level.

 -The News Reel from yo boy D.Hill

 

Resource: 

By Grace Fleming, About.com Guide

http://homeworktips.about.com/od/studymethods/tp/studyhabits.htm

Massage: The Missing Piece?

Massage: The Missing Piece to Your Workout and Health?

Some think massages are just for relaxing and feeling good, but they can be so much more. At the Student Rec Center, you have the great opportunity to dip into the other side of massage; massaging for fitness training. 

Therese Hostetter is a licensed massage therapist with a vast experience in weight training and massage. She has performed therapy for a variety of people of all shapes and sizes. She explained to me that massage can be the missing piece to most people’s training regimen. Massage can help reduce soreness, increase muscle blood flow and stretch and relieve muscles from lactic acid build up. Getting a massage can also help you understand your work out habits by exposing your body symmetry. If the massage therapist finds that one side of your body is more muscular than the other, that could mean that you are favoring one side of your body when you’re working out.

Massage is one of the most intimate therapies. The massage therapist must touch the client. Because of that, the massage therapist uses lotion to get the client accustomed to their touch. When you first arrive for your appointment, usually they will ask you where your problem areas are. Different techniques of massage are used for different situations. For stress or soreness, the therapist might use a deep muscle massage to relieve the build up of lactic acid in the stress points called “Knots.” If you need to be refreshed and rejuvenated, the massage therapist might employ a stimulus technique to activate your nerves. 

Massages have many purposes and benefits. You can get one to relax, but it’s even more effective if you’re working out and trying to stay fit. Sometimes exercise and a good diet aren’t enough, and maybe massage is your missing piece. 

Massage therapy at Campus Rec is by appointment only, so be sure to call the Rec Center at 936.468.3507 if you are interested. Massages also make great gifts! For more information visit the Campus Rec website at www.sfasu.edu/campusrec and click on the Fitness and Wellness page.

-News Reel from yo boy D.Hill

Devonte Hill

Homecoming!!

 This weekend is going to be packed with fun events and future memories! Here’s what’s going on:

FRIDAY OCT. 19

From 2p.m.–5 p.m. there will be the SFA Homecoming Disc Golf Tournament at Pecan Park. It’s $15 for non-students and $10 for students. To register, make a visit to the SFA Alumni Association Office located by the Student Center. You can register from now until Friday at Noon! Competition levels range from beginner, intermediate, to professional divisions. All proceeds benefit the Dr. Raymond Lee Worsham Scholarship for Campus Rec. 

 

At 9 p.m. There will be the Torchlight Parade at Surfing Steve (SFA statue) which will lead into the Bonfire (With actually fire this time) at the Intramural Fields

At around 9:30pm (After the bonfire) we will have a live performance from Aaron Watson! Aaron Watson is a successful country artist around the great state of Texas. Equipped with a knack for mixing great songs and unforgettable performances, Watson has grown into an unstoppable force in Texas Music with his sights firmly set on the national stage.

 



SATURDAY OCT. 20

Between 7:30a.m.–10 a.m. We will have the 3rd Annual Homecoming 5K Fun Run at the parking lot behind the Tennis Complex. To register for this annual event, go to the SFA Alumni Association Office by the Student Center from now until Saturday morning. All proceeds benefit the Dr. Raymond Lee Worsham Scholarship. Winners will receive medals! The prizes are given by groups of 8 and gender.

At 10a.m. We will have the Homecoming Parade in downtown Nacogdoches.

11:30 a.m will be the start of the Kickoff Tailgate. Around that time there will be the Duck Dash and Junior Jacks Duck Pluck at the Ag Pond.

At 2:30pm before the Homecoming game, OMA (Office of Multicultural Offairs) is hosting the Homecoming Jacks' Charge. The first 500 students to show up at the Spirit Rock by 2:30 p.m will get an awesome Jacks' Charge t-shirt for FREE!!!! The Spirit Rock is located near Hall 20 and the Ag Pond

3 p.m. Is the Homecoming game, SFA vs. Nicholls State at the Homer Bryce Stadium.

And finally, 8 p.m.–1 a.m. There will be a SFA Homecoming Concert at The Barn Bar and Grill. Proceeds benefit alumni scholarships.

Give your support of the Lumberjacks by being active in this year’s Homecoming events and show off your purple pride!

-News reel from yo boy D.Hill

What a Weekend !

What a Weekend !

Last weekend Campus Rec Sport Clubs were busy with Men’s Club Soccer, Women’s Club Soccer and the Rugby Alumni games. 

  The Men’s Club soccer team went against San Antonio College on Saturday and beat them 2-1. They also competed against UNT on Sunday and tied 0-0. The Men’s Club Soccer team will travel to UT Arlington on October 20th and TCU October 21st.  They will also compete in the Region IV Soccer Tournament in Richardson, TX, on October 26th.

Men's Club soccer contact: http://www.sfasu.edu/campusrec/506.asp

The Women’s Club soccer team played against Sam Houston last Saturday. In a close effort, they lost 1-2. After tasting defeat, the club team looked for revenge on that Sunday against Lamar. They crushed Lamar 4-0.

Women's Club Soccer contact:http://www.sfasu.edu/campusrec/514.asp

At the same time, Rugby had its annual SFA Legends Alumni Game at the Rugby pitch. Current players wore their pink uniforms in support of breast cancer as they faced the SFA Alumni. Since this is an annual event, many Rugby fans came with friends and family to see how the current team would fair against the seasoned favorites. Many of the Alumni team consisted of former Lumberjacks still competing in mens leagues around the state. 

 

 You can see SFA Rugby in action again on Saturday, November 3 for Rugbyfest, an annual event that sees teams from around the region travel to SFA to compete in an all-day rugby tournament.  

If you are interested in joining any of the clubs mentioned, make sure to visit our website for contact information

Website: http://www.sfasu.edu/campusrec/510.asp (This is the link to the Rugby page)

You can also visit the Campus Rec website to get Officer Contact Information and see what the clubs are up to.  Or call the Sport Club Office at (936) 468-1434 for more information.

-News reel from yo boy D.Hill

You can eat healthy today!

If you’re like me, health is last on the list of priorities. You have so many things to worry about like tests, money, food poisoning or organizational projects. Although this way of thinking is common, it has to change. Food is your fuel. The foods you choose to eat can help you live a healthier life. So I decided to have a talk with one of the dietitians at the Rec Center. 

Joncece Writt gave me some great tips on eating healthy on campus. Just to give you some background info, she is a Nutrition Specialist with substantial knowledge and dietetic experience. She is also a member of the American Dietetic Association (ADA), which is the world’s largest organization of food and nutrition professionals.  She suggested the following:

Plan

·      Try planning your meals and snacks for the week. It will give you an idea of how much you’re eating during that week.

·      If you live off campus, make sure to check for sales and coupons in the local papers or online. Also check for quick, easy and healthy recipes. It’s amazing the different things you can find just from 5 minutes of surfing the web.

·      When you make meals, make sure you vary the colors of the foods on your plate. Different colors have different vitamins and minerals.

Purchasing

·      It helps tremendously if you buy groceries when you’re not hungry. When you’re hungry, you tend to over buy and over spend. 

·      Stick to your grocery list people! And make sure you stay away from aisles that don’t contain items on your list. Again, this will help you stay in your budget.

·      Buy store brands if they are cheaper. Most of the time the product quality is the same. It helps if you compare unit prices listed on the shelves to get the best price. Also, keep in mind that pre-cut fruits and veggies, individual cups of yogurt, instant rice and hot cereals usually cost more than those that require a little bit more prep time.

·      Most of the time, it is cheaper if you buy things in bulk. Try to go to the store with some friends that need the some products so you’re not obligated to eat the whole amount. 

·      If you can, try to buy fresh fruits and vegetables in season. Most of the time these options are healthier. If you have to buy canned goods, make sure to buy the ones with less salt (Sodium).

Preparing:

·      Some meal items can be prepared in advance like chicken or beef. Try to pre-cook on days when you have time. On these days try to double or triple up the serving sizes so you’ll have more of that meal. It’ll last longer.

·      To give your system a break once and a while, try eating a few meatless meals by substituting them with beans, peanuts or peas. Also try salads.

The biggest thing I took from her advice was to be creative with your meals. Eating is fun and you should have fun with it. Try using different food in different ways and see what you come up with!

- The News Reel form yo boy D.Hill

Tai Chi?

 

Martial arts can be both aggressive (kicking and punching) and non-aggressive (slow, rhythmic, and meditative). Tai Chi is designed to enhance relaxation, inner calm, and peace. Think of your body as a miniature version of the universe. In the universe there is a constant interaction of four elements; air, water, fire and earth. Imagine these four elements flowing in an interrelated manner throughout all the organs of your body. This would be considered your Chi. Chi is considered to be the life force or the intrinsic energy in the body that travels along pathways called meridians. Tai Chi is meant to help smooth and balance the interactions between these elements and cause your Chi to flow freely.

Types of Tai chi

The Yang style includes 24 movements in its simple form (108 movements in the traditional form). It is a challenging form because you must keep your stance wide and your knees bent most of the time. This form can also be used for self-defense. It utilizes -->low energy movements to knock the foe off balance. 

The Wu style includes 24 to 36 movements in its shorter form (100 movements in the traditional). It is easier because it uses a narrow, higher stance where the knees are not bent as much as the Yang style. This style would be ideal for improving balance.

The Tai chi chih style has 20 movements. It uses a higher stance, but with less transfer of weight from one leg to the other than the other two forms. 

No matter which style you practice, they all are performed slowly, deliberately, and gracefully, with each movement flowing seamlessly into the next without hesitation.

What are the benefits of tai chi?

In China, it is said that Tai Chi can:

·      Delay aging and prolong life

·      Increase flexibility and strengthen muscles and tendons

·      Aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, and more.

Although there hasn't been a good deal of scientific evidence to support all of these claims, there are some documented cases of benefits (meta-analysis). If you're looking for a place to practice Tai Chi, the Rec Center is a good place to look. We have many rooms that are available to rent. Also you can use a room if it's not currently being used.

- News reel from yo boy D.Hill

source

http://www.medicinenet.com