Canoeing Might Be Fun

Check D.Hill's experience canoeing in the Davy Crockett Paddling trip!

American Ninja Fit

 Are you an American Ninja Warrior? 

Ever thought about taking on the American Ninja Warrior challenge course? If not, you should start considering it. Most of those guys (and ladies) are ripped and in shape. If you’re trying to get on this hit show or just trying to get into shape, then you might find this useful. These workouts are meant to increase muscle strength and endurance. The side effects are a lean and cut body!

For your first time out, only do each exercise in 20 seconds increments.  Make sure to complete 3 to 5 rounds of each exercise before moving on to the next one. You can do this workout twice a week in addition to your regular lifting routine. Also, there is no set order for these exercises.Once you’ve mastered the skills, you can increase the length of time and decrease the length of rest time to develop endurance each week. This forces your body to sustain the intensity longer.

Week 1: 20 seconds of work, followed by 40 seconds of rest

Week 2: 30 seconds of work, followed by 30 seconds of rest

Week 3: 40 seconds of work, followed by 20 seconds of rest

ect.

 

Exercises

                1.) Grip-changing chinup Start by Hanging from a chinup bar using an underhand, shoulder-width grip. Pull your chest to the bar. Once the top of your chest touches the bar, pause, and then slowly lower yourself. On your next repetition, reposition your hands while hanging from the bar so your right palm is facing toward your body and the other palm is facing away. Perform the chinup. Now, use an overhand grip and pull your chest up to the bar. Lower back to the starting position, and change your grip one last time. Your left palm should be facing your body, and your right palm should be facing away. Perform the chinup.

 

               2.) Spiderman pushup
Assume a standard pushup position, your body aligned from your ankles to your head. Tighten your core. As you lower your body toward the floor, lift your right foot, bend your knee, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.

                      3.) Inverted row
Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Tighten your core.Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position. You can also perform the movement using a TRX.

 

         4.) Alternating leg power step up
Stand facing a bench or box. Place your left foot on it. Your right foot remains on the floor. In one movement, explosively swing your arms and jump up until your left leg is straight. While you’re in the air, switch leg positions so you land with your right foot on the bench and your left foot on the floor. Repeat, alternating your forward leg for the duration of the set. You can also do this exercise with a dumbbell, just remember to plant your feet on the box instead of using the explosive swinging motion.

              5.) Lateral hop and stop
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Bend your knee and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right. Pause for one second, and then reverse the movement back toward the left, landing on your left foot. You can also do this exercise using both legs at once.

 Don’t worry about exhaustion or how many reps you are able to do at first. The only thing that should be on your mind is doing each excise correctly.

 - The news reel from yo boy D.Hill

sources:

Men's Health: http://www.menshealth.com/fitness/american-ninja-workout/page/2#ixzz2731WrB5w

Transform your mood with serotonin!

Serotonin

If you are having a bad day, you need some Serotonin in you life (not to be confused with my friend Sara Tobin, though she can make you laugh sometimes).  You may have heard of this neurotransmitter in a biology class. My friend Serotonin has been given the nickname “the feel good” neurotransmitter, because it helps you feel calm, happy and satisfied. Here are some tips to help boost your serotonin intake.

6 helpful ways to increase your Serotonin: 

                            1.) Carbs

In today’s society, the word “carbohydrates” is a bad word because of its association with weight gain. Actually, when people consume carbohydrates they achieve a full and satisfying feeling. When full, the serotonin found in carbohydrates helps refresh the brain and makes a person feel happier. As long as you’re not overdoing it, a good-portioned intake of carbohydrates is good for happiness and health. 

 

                           2.) Fruit

You know the old saying, "An apple a day keeps the doctor away?" Well, there's actually something to that. Besides fruit being refreshing and delicious; it is also a great food group for supporting serotonin production. Besides serotonin production, fruit also contains melatonin, which can help improve your sleep.

 

                             3.) Protein

A high-quality Whey protein shake with at least 1000mg of glutamine can boost your brainpower and help you feel good. When looking for protein shakes, look for 24 grams of protein. Also meats like fish, chicken and turkey are good sources of protein. Turkey is filled with several vitamins and minerals that are beneficial to your health. It contains tryptophan, which is converted into serotonin when it reaches the brain. 

 

 

                       4.) Exercise

Exercise can boost your endorphins and support serotonin production. I’ve found that working out helps me stay grounded because it can relieve a lot of stress that builds up from the day. For serotonin production, try metabolic-boosting workouts like running.  

                 5.) Meditation/Prayer

Regardless of what religion you practice, prayer has been seen to have the same effect on the mind as mediation. They both help quiet your mind and reduce stress. Even 5 minutes a day can make a big difference. We sometimes neglect our spiritual side because we are busy or too tired, but it’s an important step to help relieve stress and increase happiness. 

 Lastly the secret weapon......

 

 

                  6.) Chocolate

For you chocolate addicts out there, you are going to love this! Dark chocolate boosts serotonin. Also, you are less likely to overeat dark chocolate because it’s not full of sugar (like milk chocolate). Dark chocolate is also rich in antioxidants. Try to find chocolate that is at least 70% cacao. As some say, "Eat a chocolate kiss to experience happiness!"

- The News Reel from yo boy D.Hill 

Sources:

Eat Chocolate, Cut Cravings and Feel Better

By Lisa Lynn

http://www.doctoroz.com/blog/lisa-lynn/eat-chocolate-cut-cravings-and-feel-better

The Serotonin Power Diet

By Judith J. Wurtman

http://www.serotoninpowerdiet.com/about_book.php

Serotonin Secrets: Foods That Make You Happy

By Candace Bagwell

http://www.biggsd.wportals.com/?p=3117

A Mountain Biking Experience

 Mountain Biking
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Last weekend I mustered a little courage and took on SFA’s mountain bike trail. I could tell this day was special because it wasn’t a hundred degrees outside. It was in the mid 80’s, the perfect weather for mountain biking. I went with a small group of co-workers to get some footage of us biking the trail. A normal person would have first asked the group if there were any basics I needed to go over before we headed out on the trail. The basics are always a good starting point. No, I was feeling too confident to ask such silly questions. When I first got on the bike I realized how long ago since my last ride. After some wobbling, I gained control and regained confidence. We were able to get some great footage of the trip.

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Now, I’m not going to lie to you guys, I ate a lot of dirt that day. Besides that, I only ran into three trees; which isn’t too bad. Now I know that you should not use the front brakes when going down hill and it’s a whole a lot easier to pedal if you’re in a lower gear (the basics). Sure, I came out with some scrapes and cuts all over my body, but it was worth it. Not because I got great exercise or I learned more about mountain biking or even because I spent good quality time with my co-workers. 

It’s because I can now brag to my friends that I’m a mountain biker, and that makes it all worth it in the end.

 If you are interested in mountain biking and you don’t have a bike, just make a visit to the Outdoor Pursuits office located in the Student Rec Center. You can rent a Trek 6000 mountain bike for $7 on weekdays or $14 on weekends. For more information on mountain biking in East Texas or cool stuff you can rent, visit the Outdoor Center or call 936.468.6234

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- The News Reel from your boy D.Hill

A Night at the Rec Center

On September 4^th almost a hundred people came to the Rec Center to get their evening work out and enjoy some great music. The court was full of happy people breaking a sweat to the rhythmic tones of Zumba music. If you thought Zumba was just for girls, you are mistaken; we had guys come to the event as well. All in all, it was a great time.

 

 

Later on in the night we had a game of Battleship at the pool. The object of the game was to sink the other canoes. Students prepared for battle using only two buckets and a shield. The pool battlefield was filled with splashing and turning until only one canoe was left floating.

Over all, it was just another amazing night at the Rec Center.  

We will have another Battleship event on October 11^th.  If you find splashing in water interesting, we have the Davy Crockett Padding Trail on September 22^nd. To register for that event just visit the Outdoor Pursuits office at the Rec Center. The last day to register is September 17^th.

- News Reel from yo boy D.Hill

Chicken! Chicken! Chicken!

If I was ever stuck on a deserted island and the only meat that was available was chicken, I would be set. Chicken is one of the most versatile meats and is featured in many different cultural foods around the world.  Here are some basic techniques for cooking chicken just in case you had some chicken that needs “fixin.” 

Chicken Ramon Stir-Fry

Ingredients:  

•            1 package (3 ounces) ramen noodles

•            1-1/2 cups hot water

•            8 ounces boneless skinless chicken breasts (cut into 2-inch strips)

•            2 teaspoons canola oil (or olive or peanut oil)

•            1 large green pepper (cubed)

•            2/3 cup chopped onion

•            1 garlic clove (minced)

•            1/2 cup reduced-sodium chicken broth

•            2 teaspoons reduced-sodium soy sauce

•            1 teaspoon salt-free seasoning blend

•            1 small tomato (cut into wedges)

Cooking Steps.  

1.)  In a bowl, place noodles in hot water for 2 minutes

2.)  Drain noodles and set aside

3.)  Discard seasoning package or save for another use

4.)  In a large nonstick skillet, stir-fry chicken in 1 teaspoon of canola oil (or other) until it’s no longer pink. Then remove and keep warm

5.)  Stir-fry the green pepper, onion and garlic in remaining oil until crisp-tender.

6.)  Add the chicken, broth, soy sauce, seasoning blend and noodles

7.)  toss gently.

8.)  Add tomato;

9.)  heat thoroughly

Heath Facts:

One serving (2 cups) equals 419 calories, 14 g fat (5 g saturated fat), 66 mg cholesterol, 590 mg sodium, 39 g carbohydrate, 3 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1-1/2 starch, 1 fat.

Baking
Preheat your oven to 350°F and bake the chicken breast for 20 to 25 minutes, or until an internal roasting thermometer reaches 170°. Don't overcook it. An overcooked, dried-out chicken breast won't give you salmonella, but you still probably won't want to eat it. Also, quickly searing the breast in a hot skillet will help avoid dryness because it locks in the bird's juices.

Sauced

Watery ready-made sauces like salsa will bake fine—some of the liquid will boil away as the chicken bakes. But thicker sauces, like barbecue or ranch, need water or broth mixed into it, otherwise you'll be left with a sticky, blackened char. Use a small baking dish to keep the meat covered with sauce.

Different sauces you can try:
1. 1/3 c salsa

2. 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water

3. 2 Tbsp marinara sauce, 2 Tbsp water

4. 2 Tbsp barbecue sauce, 2 Tbsp water

5. 2 Tbsp ranch dressing, 2 Tbsp water

6. 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

7. 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic (crushed)

8. 2 Tbsp condensed mushroom soup, 2 Tbsp water

9. 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth

10. 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder

11. 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed

12. 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder

13. 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

Remember, make cooking original and your own. These recipes are just starting points. Try mixing and matching and coming up with your own recipes. The important thing is that you’re eating healthy.

- The News Reel from yo boy D.Hill

Information for techniques by:

Men's Health: http://www.menshealth.com/fitness/50-ways-prepare-chicken-breast#ixzz25iLve6Br

Taste of Home: http://www.tasteofhome.com/Recipes/Ramen-Noodle-Stir-Fry