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GROUP FITNESS NEWS | ISSUE #20

We believe physical activity and exercise are vital to the well-being of every person. Here in Campus Recreation, we are actively working on virtual opportunities which will allow our #ActiveILLINI to access the resources they need to thrive in the classroom and in life. We encourage you to reach out to us if you have thoughts on how to help the Campus Rec community stay connected or ideas for resources we can provide during this time. If you have questions or concerns about Campus Recreation re-opening procedures, check out our Frequently Asked Questions page.

 
 
Come Join Us for Illini Frenzy 2.0!

Illini Frenzy 2.0 will be held Saturday, August 22 from 11 a.m. – 5 p.m. at various Campus Recreation locations where students will participate in a photo Scavenger Hunt with a unique virtual experience at each check point. Participants must make sure they complete the whole Scavenger Hunt in order to receive a FREE Illini Frenzy 2.0 t-shirt and other swag items as well as be featured on our Fall 2020 event mural, displayed at the ARC!

Participants must wear a face covering at each location, remain six feet apart while waiting in line and make their way to the next photo booth location. 

Photo Booth Locations:

Check Point 1: Campus Bike Center – 58 W. Gregory

Check Point 2: Campus Rec South Turf Field (West of Ikenberry Commons)

Check Point 3: Grange Grove (In front of Memorial Stadium)

Check Point 4: ARC West Side Parking Lot 

Check Point 5: ARC Main Entrance (201 E. Peabody Drive)

We can't wait for you to experience Illini Frenzy 2.0! Don't wait, register TODAY! 

 
 
WEEKLY WELLNESS: STAYING WELL DURING YOUR MOVE

As we prepare to return to campus we want you to have a safe and seamless transition. We don’t want anyone getting injured before the start of school. Here are our top ten moving tips we think everyone should know to stay well during your move, both physically and mentally.

  1. Don’t over-pack. Keep things manageable by focusing on essential items.
  2. Wrap sharp and/or breakable items and label them as such.
  3. Get enough sleep in the days leading up to moving to make sure you’re at your physical and mental best.
  4. Create a moving plan with built-in flexibility. Things never go exactly as planned, so prepare yourself to go with the flow.
  5. On moving day, dress in comfortable clothing and shoes.
  6. Follow proper lifting techniques while moving heavy items to avoid injury. And if you’re moving something awkward or heavy, elicit help. Don’t be afraid to ask!
  7. Use a dolly or other available tools to make your moving even more efficient.
  8. Stretch, fuel up, and stay hydrated throughout the moving process. Listen to your body and take breaks as needed.
  9. Make sure pathways are clear.
  10. Wear your mask, use hand sanitizer, and wash your hands to stay protected (and to protect others) throughout your move.

Welcome to Campus #ActiveILLINI, be sure to come and see us at Campus Recreation!

 
 
VIRTUAL GROUP FITNESS WILL RESUME AUGUST 24

In order to prepare our staff for the fall programmatic offering of group fitness classes, there will be no virtual group fitness classes between August 10 and August 23. We look forward to connecting with you in-person and virtually when we resume instruction at the start of the Fall semester.

If you’re looking for a way to stay motivated, make a virtual workout date with a friend or family member, using the weekly workout plan below as a guide!

 
 
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. If you’re finding this time of transition particularly hectic, take a moment to break and chill out with this week’s Relax and Unwind Playlist. Loaded with chill beats, it’s the perfect soundtrack for a moment of mindfulness.

Relax and Unwind Playlist

 
 
A QUICK BITE FROM THE INSTRUCTIONAL KITCHEN

With the chaos that inevitably comes with the transition from summer to the start of the school year, it’s always a good idea to have some portable, easy-to-make, healthy snacks to keep your energy up. Here are a few of our favorites:

10 Healthy Snacks to Eat for Energy When You’re on the Road Back to Campus!

  1. Blueberries 

Grab a handful of fresh berries, or for an even more refreshing treat, try some frozen blueberries!

  1. Hard-Boiled Eggs
    • Eggs pack a protein punch, with 6g in a single hardboiled egg.
    • Eggs are also a good source of other important vitamins and minerals, including iron, choline, and anti-oxidants like lutein and zeaxanthin (which are responsible for the yellow color of egg yolks).

For the simplest preparation, eat your hard-boiled egg with just a light sprinkle of salt or pepper, or try adding it to a piece of toast or a salad for an easy protein boost!

  1. Dark Chocolate
    • Many of the health benefits associated with consuming dark chocolate are a result of flavanols, plant compounds that may beneficially impact vascular health and reduce blood pressure. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate (choose 70% dark chocolate or higher to obtain the most flavonols).
    • Dark chocolate also contains some caffeine and sugar, which can provide a temporary boost in energy.

Eat a square or two of dark chocolate on its own, or melt and drizzle over oatmeal, yogurt, or fresh fruit for an easy, healthy snack!

  1. Protein and Energy Bars
    • Protein and energy bars can be a convenient source of shelf-stable calories, but not all bars are created equal. Look for a bar without a lot of filler ingredients and added sugars.
    • Bars with primary ingredients like nuts, whole grains, fruits, and vegetables, are typically your best bet and will provide you with the mix of protein, dietary fiber, and carbohydrates you need to keep going.
  1. Smoothies (with greens included)
    • Whether you’re about to hit the road, or you’ve just moved in, whipping up a green smoothie can be a great (and portable) way to meet your daily recommended servings of fruits and veggies
    • Greens like spinach have a mild flavor, blend easily, and provide important nutrients like Vitamins A, C, and K, along with antioxidants like lutein.

Check out these recommendations for whipping up the perfect green smoothie!

  1. Hummus and Veggie Sticks
    • Hummus is another nutrient-dense, portable source of protein and dietary fiber, and adding veggies as your dipping tool of choice is a great way to add an extra nutritional boost.

Use your hummus as a dip, or try it as a topping for your next salad to add protein and flavor!

  1. Nut butter and fruit
    • Another classic combination, nut butters and fruits provide a blend of protein and carbohydrates, ideal for maintaining energy.
    • As with protein bars, look for a nut butter without added sugar and filler ingredients, and consume in moderation.

Some of our nut butter-fruit favorite combinations include peanut butter and bananas or apples (classic) and almond butter and berries. Or, skip the nut butter altogether and go for a handful of nuts and berries for an even more portable treat!

  1. Pumpkin seeds (or other nuts)
    • Nuts are easy to pack when you’re on the go, and a great source of unsaturated fatty acids, fiber, and Vitamin E.
    • While nuts have many health benefits, given their caloric density and high fat content, snack on them in moderation.

Reach for a handful of nuts, or try them over oatmeal, yogurt, or salads!

  1. Yogurt with fruit and nuts or seeds
    • Yogurt (and other cultured dairy) are an important source of health-promoting bacterial cultures which can positively impact the health of our gut microflora. Yogurt is also a great source of protein.
    • To keep your sugar intake in check, try plain or unsweetened yogurts without any added sugars (keep in mind that even plain yogurt will contain some naturally occurring sugar in the form of lactose).

If you’re looking for a sweeter treat, sweeten up your plain yogurt with a bit of honey, jam, or dark chocolate!

  1. Overnight oats
    • An easy make-ahead breakfast or snack, overnight oats provide complex carbohydrates and plenty of dietary fiber along with B-vitamins and antioxidants.
    • Oats also contain beta-glucan, a soluble fiber which may help reduce blood sugar, increase satiety, and reduce LDL cholesterol.

Try this foolproof formula for the perfect overnight oats, and create your own favorite flavor combinations!