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GROUP FITNESS NEWS | ISSUE #28
 
 

While things may look a little different this semester, we’re glad to have so many of our #ActiveILLINI back on campus! Here in Campus Recreation, we remain committed to providing opportunities for our students, faculty, staff, and community patrons to access the wellness resources they need to thrive. We appreciate the flexibility and patience of our wonderful participants and dedicated instructors as we navigate our safe return to group fitness.

As always, we encourage you to reach out to us if you have thoughts about how we at Campus Rec can continue to foster a sense of community or ideas for resources we can provide during this time. If you have questions or concerns about Campus Recreation re-opening procedures, be sure to consult our Frequently Asked Questions page.

 
   
 
 
PARTICIPATE IN OUR "FALL BACK INTO FITNESS" CHALLENGE
 
 

Join our "Fall Back Into Fitness" Challenge!

  • FREE two week group fitness incentive program (Oct 18 – Oct 31)
  • Attend classes and earn points for PRIZES
  • Collect 20-points and you can enter for a draw for grand prizes. Drop off your completed card to the ARC member services desk.
  • Come to the ARC and join our FREE LesMills Virtual Classes. We stream into our studio the best instructors from around the world. Schedule coming soon!
  • Capacity is 10-participants
  • You must register for the program here
  • Your BINGO card must be signed by the class host to earn your points. Pick up your card at the ARC member services desk.
  • Virtual Classes Include
    • GRIT
    • RPM
    • BodyPump
    • BodyAttack
    • BodyFlow
 
   
 
 
WEEKLY WELLNESS: INCORPORATING MINDFULNESS INTO YOUR WEEK
 
 

 
 

Have you been interested in incorporating mindfulness into your self-care routine but don't know where to start? The Counseling Center is offering FREE online daily guided activities to help you master mindfulness! Offerings include:

  • Mindfulness Mondays:Practice guided meditation to increase your mindfulness skills and de-stress.
  • Intuitive Eating Tuesdays:Start making peace with food by engaging in grounding activities to be more aware in the process of eating.
  • Body Awareness Wednesdays:Engage in activities designed to help you reconnect to your physical body (grounding, muscle relaxation, and body scan).
  • Thoughtful Thursdays:Explore the link between your thoughts and actions and use this recognition to be more open to change.
  • Forget It Fridays:Focus on your breathing, identify potential challenges, and develop breathing skills to help you release anxiety.

Learn more about how to access these free daily mindfulness workshops from the Counseling Center here.

Campus Recreation Well-Being Resource: Expert Q&A: Mindfulness and Meditation Explained

 
   
 
 
WEEKLY WORKOUT PLAN
 
 

The Mayo Clinic recommends incorporating the following five elements into your regular exercise routine: aerobic activity, strength training, core exercises, balance training, and flexibility/stretching. The workout plan included below incorporates a variety of formats that will allow you to meet these goals. Just pick the combination of workouts that work for you!

View this week’s workout plan

 
   
 
 
MUSIC TO MOTIVATE YOUR WORKOUT
 
 

 
 

A growing body of evidence suggests that listening to music while exercising can improve the quality of your workout. This week’s playlist is an ode to girl power, featuring artists old and new. You’re sure to find something that’ll pump you up!

Women who Rock Playlist

 
   
 
 
A QUICK BITE FROM THE INSTRUCTIONAL KITCHEN
 
 

 
 

Pumpkin and squash are plentiful this time of year, and spaghetti squash is one of our favorites! This vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s one seriously nutritious, power-packed veggie! Try combining your spaghetti squash with chickpeas for an added protein boost.

Spaghetti squash salad with chickpeas (vegan)

Ingredients (Serves 2)

  • 1 spaghetti squash
  • 1 cup cooked chickpeas
  • 1 red pepper, sliced
  • 1 zucchini, sliced
  • Garnishes (e.g., parsley flakes, chopped scallions)

Lemon Ginger Dressing

  • 2 tablespoons balsamic vinegar
  • 1 teaspoon lemon juice*
  • 1 teaspoon honey (or sugar)*
  • 1 teaspoon grated ginger root (or 1/3 teaspoon ground ginger)*
  • 1 tablespoon oil (olive oil or sesame are best)
  • Optional heat: red chili pepper flakes or a teaspoon of hot sauce

Directions

  1. Slice spaghetti squash lengthwise into two pieces. Remove the seeds with a spoon and discard.
  2. Place each half of the squash face-down on a baking tray and cook for about 30 min at 400° F (205° C). You can test when it’s done by flipping them face-side up and checking to see if a fork will easily go into the flesh.
  3. Take out squash and let cool. Then, using a fork, scrape the flesh of the squash. It will come off in long strings (like spaghetti). 

Note: You can continue making your salad when it’s hot, or let it cool in the fridge (plan to serve salad after an hour or so). You can either put the spaghetti squash in a separate bowl for the salad, or keep it in the skin, using the skin as the bowl (one less dirty dish!).

  1. Slice peppers and zucchini thinly and cook on stove top over medium heat. Sauté in olive oil and any herbs you wish (basil and oregano recommended).
  2. Toss the squash with the sautéed vegetables and the chickpeas.
  3. Mix all dressing ingredients well in a separate bowl.
  4. Sprinkle dressing over the salad and add any garnishes, such as fresh herbs or scallions. Enjoy!
 
   
 
 
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