Fit Chick’s Quick Check

Starting a plan:


The easiest way to stay on track is to have a S.M.A.R.T. Goal:
Specific
Measurable
Attainable
Realistic
Timely

Competitors and bodybuilders have figured this out and that is how the standard competition prep is set up. So, even if you aren’t planning to compete you can “Train like a bikini competitor” to get great results and stay motivated! This article gives you Specific instructions and your success can be Measured on how well you stick to it. Every competitor uses this model (and they are no better than you) so it’s Attainable and Realistic. Lastly, it’s Timely at only lasting 12 weeks (Which is 84 hours in the gym, or 4 seasons of your favorite show on Netflix).

Find new exercises:

The second you let yourself get bored or stop seeing results in the gym is the exact same second you will lose all motivation. The best way to keep things interesting and keep making improvements is to look for new exercises. Since you can look at any magazine rack and see new “Booty Busting Moves” here is a simple way to mix things up for Back and Bi’s:

Meal Prep:

Protein, Protein, Protein. Simple enough…but sometime’s that is too simple. If you are getting tired of the egg whites and plain oatmeal every morning here are some delicious but equally as protein packed alternatives:

https://www.pinterest.com/pin/129689664248573256/

Check you form:

The most common type of cardio, running, has gotten a lot of attention in recent years from Sports Medicine specialists. A team of musculoskeletal researchers recently decided to tackle the bare-foot/rear-foot/front-foot/how-the-heck-do-I-know running style debate.

Every active person can agree that lower-body injuries and acute pains are the most impactful once they occur because it hinders both exercise and everyday life. I know, we are ALL tired of hearing random people in the gym try to critique each other’s squat form… Unfortunately, that debate hasn’t ended yet BUT we do have an answer to the striking style debate:
What part of your foot hits DOESN’T matter in injury rates, what does matter is your tibia angle. For the least amount of harmful force on your joints and bones you want a larger angle of your foot to shin on impact. Typically, this would correlate with running on the balls of your feet (fore-front strikers) but if you are a heel striker (rear-foot) then simply making sure your foot it hitting the ground infront of you instead of directly under you will reduce your risk of injury in the same way.
https://www.sciencedaily.com/releases/2017/02/170206084901.htm

Quick Reference Guide:

It’s not as if us girls need to prove ourselves in the gym any more than we already do when we show up and throw more 45’s up than the guy trying to spot us in the squat rack, but in case some macho head tries to make you feel dumb for not knowing his urban dictionary Brolanguage here is a quick guide to all the gym slang currently in circulation:
http://www.muscleandfitness.com/muscle-fitness-hers/hers-features/beginners-guide-weightlifting-terms

Fit Chick’s Quick Check is a weekly newsletter aimed at female fitness freaks. There is too much Broscience out there that makes it hard enough to figure out what is true or not but it’s even trickier finding FEMALE focused fitness advice. This weekly newsletter will help you in every area from your workout regimen, diet, to staying up-to-date on new findings.

The best kept secrets about Victoria’s Secret and the truth that goes on behind the magic

Health and fitness have become leading movements and have been capturing the attention of many young women. We have finally realized it’s important to treat the human body with respect.

This includes hydrating, working out, eating right and having a positive self-image. Coincidentally, the leader in this trend is Victoria’s Secret.

Recently, Victoria’s Secret has focused on their sports line. This has included a focus on health and fitness, especially in preparation for the annual Victoria’s Secret Fashion Show. This hoopla doesn’t happen without the angels’ effort in the gym and on the runway and the employees’ effort in the stores.

It’s not all fun and games for employees

Victoria’s Secret employs thousands of women in a range of locations. Most days they can be found folding panties or looking in the back for more leggings to be added to the shelf. The truth is as much as they the clothing and fragrances, sometimes it isn’t what it’s ideal. Between the awkward fathers trying to buy bras and the way the panties table looks after the Semi-Annual Sale the secrets of a Victoria’s Secret employee makes it sound a lot more intimidating.

Give Victoria’s Secret. Unwrap sexy. ’Tis the season, after all.

A post shared by Victoria's Secret (@victoriassecret) on

“Train like an angel”

To become fit like the Victoria’s Secret angels it’s surprising to some that they focus on weight training, ballet techniques and being tone because lean is not the answer anymore. Training like an angel means bootcamp. The best techniques can be found online at the Victoria’s Secret Youtube channel. To your surprise your new routine might include more weight lifting and less cardio.

Eat healthy, be healthy

Balanced diets are the best and most successful. Regardless of vegan, high-protein or loads of vegetables and fruits eating enough, and eating right, is the best way to get results for that dream body. This does not mean having to eat small portions, but instead it means eating throughout the day and balancing the food groups. If you’re looking for ideas, check out some of the angels’ personal diet plans. Finding what’s best for your body helps keep you lean and toned. These plans may not be the biggest diet plans but shh, don’t tell anyone.

?? life!

A post shared by Candice Swanepoel (@angelcandices) on

The glamorous runway lifestyle 

Yes. The angels are gorgeous when they hit the stage after months of training, but there’s many downsides that viewers of the Victoria’s Secret Fashion Show don’t take into consideration when they dream about being one of the angels. For starters, the fantasy bra is extremely heavy, the average heel height is 6 inches and the wings can weigh around 25 pounds. The heaviest pair of wings weighed in at 40 pounds. So next time you’re dreaming about being an angel read up on the runway secrets that can’t be seen from the television.

Au revoir, Paris. Here’s to the most fabulous #VSFashionShow ever!!

A post shared by Victoria's Secret (@victoriassecret) on

Behind the scenes 

So what actually goes on behind the scenes? Natural beauty tips and tricks. This includes natural makeup application, natural hair and beach waves ideas and even health tricks. The day of the show the beauty tricks are loaded up and the health tricks are thrown away. All liquids, including water, are cut off. However, the year long diets and exercises are the key aspect to make the angels look the way they do on the night of the show. Next time you want to look your best and get “the look” of a Victoria’s Secret angel remember to keep it natural, stay healthy and exercise.

What’s not to ❤️ about a runway-perfect mani-pedi from @redcarpetmanicure? #VSFashionShow

A post shared by Victoria's Secret (@victoriassecret) on

The best kept secrets about Victoria’s Secret and the truth that goes on behind the magic is a newsletter by Tori Pishkula to inform supporters about the background information that goes into the success of Victoria’s Secret. Keep up monthly to gain a recap of any new, fun facts about beauty tips, the angels or the company because you never know where the angels will take the brand next. 

Do you even lift, bro?

“Well I tried, sorta.”

Listen, I totally get it. New Year’s resolutions are difficult and although you have yet to actually visit the gym in 2017 to get that ‘dream bod’, I’m sure today you’re feeling really motivated!

It’s time to put down that piece of bread, put on those brand new tennis shoes you swore you’d try on eventually, and find some fitness inspiration. Let’s walk around the neighborhood once and see if the guilt of ordering a pizza before the walk wears off before you get home!

For today’s newsletter edition, we are going to dive into an exercise craze that boarders on the line of a cult and an addiction: CrossFit. Finally, a workout routine you may stick to this time.

Here’s a quick CrossFit online guide to check out before you decide that you’ll start working out tomorrow:

1. Facebook

Wikimedia Commons | Rose Physical Therapy Group

Since it’s probable that you spend too much time on social media and too little time at the gym, I know the perfect solution. Follow the CrossFit Facebook page to clog your Facebook feed. Not only will you be bombarded by motivational videos, global testimonials, and wooed with CrossFitters who seemingly look just like you, but it will be the perfect way to get yourself annoyed enough to go offline and go join CrossFit!

2. Instagram

If Facebook’s 2.8 million ‘likes’ weren’t enough to entice you, maybe Instagram’s 1.7 million following will. Nothing screams #fitfam quite like posting a video of yourself lifting heavy stuff on social media. You’re obsessively stalking CrossFitters online and though self-doubt looms, you want to be them. By now, CrossFit is becoming more appealing, enough so to even follow them on Twitter.

3. CrossFit’s Official Website

Flickr | CrossFit Fever

One of your friends or coworkers yesterday was going on and on about their ‘box’ and how great yesterday’s ‘WOD’ was and you stared back blankly. Apparently there’s an entire CrossFit vocabulary you need to learn before starting. Is CrossFit expensive? Are the workouts as excruciatingly hard as they say? Will you really be flipping tires? There’s really only one way to find out, and that’s to check the official website.

4. CrossFit’s CEO & Founder

Wikimedia Commons | jblumenthol

Learning about the man behind it all can suffice through this article. Greg Glassman is quite extraordinary and your opinions on his business empire are practically useless. I know that whenever I start something new, my curiosity begins to creep in. It may seem odd how many people you know are joining CrossFit. It’s an odd hype that practically came out of nowhere. Yesterday seemed to be anything and everything about P90X but now it’s CrossFit, CrossFit, and more CrossFit. If the CEO can look like this and make millions on a fitness empire that he may or may not participate in, maybe CrossFit is worth a shot.

Wikimedia Commons | Rose Physical Therapy Group

5. The Red Flags

CrossFit can be dangerous, no doubt about it. Even if you watched the glamorizing 60 Minutes special regarding CrossFit, are you really convinced? Half of your friends give you insane looks at the idea of trying CrossFit while the other half gives you a lackluster response of encouragement. The thought of doing one pushup is horrifying but 30 of them in a row? And for how long? Some doctors praise the CrossFit benefits while others strongly criticize. This is a great reference to understand that behind every successful business are some flaws. CrossFit at your own risk.

Today’s friendly reminder: Become the type of person who can ask, “Do you even lift, bro?”

Well I Tried, Sorta is a daily newsletter providing sarcastic tips and tricks to better your life by providing you with information that you may or may not be too lazy to read today. From health and fitness to fashion and lifestyle, we’ve got you covered. Subscribe today to remind yourself that you can make a positive change today, or tomorrow…tomorrow sounds good.

 

Run, rest, repeat: the latest in women’s running

 

Rise and shine runners! Here’s what you need to know to get your day started on the right foot (pun intended):

Bad Ass of the Day: Alyson Felix

Felix is an Olympic medalist who competes in the 100 m, 200 m and 400 m. She also models for Nike women’s track and field line AND works alongside ACTS College Summit, a program that encourages high school juniors and seniors to work towards their goals.

F O C U S E D

A photo posted by Allyson Felix (@af85) on

Look good, run good.

Nike just released their new LunarEpic low flyknit, a shoe that is designed to fit like a comfortable sock. It’s light weight, but offers ample support for your longer runs. The foam at the heel absorbs impact and helps you achieve the desired ‘heel-to-toe’ running motion. Plus, it comes in tons of cute colors AND gives you the option to design your own. What more can a girl want?

Order your Nike LunarEpic’s here !!

 

Daily Fitspo

For those of us who need an extra push to make it to the gym (or trail) today…

 

Recipe of the Day

Check out these ‘piña colada’ stove top oats- easy, filling, and restoring after a long morning run. Don’t have all the toppings pictured below? Not a problem. You can substitute any fruit for the bananas, and regular peanut butter works in place of the almond butter. To keep it super simple, just sprinkle some granola on top and enjoy!

Need a break from running today? We’ve got you covered.

Though you may love running, forcing yourself to hit the trails seven days a week is dangerous and damaging. Your body needs time to recover (at least a day) and restore to help build muscle. Even better, try taking 2 days off and using one of them to tackle a new workout. Don’t be concerned about burning the calories or staying in shape- with the right type of exercise, this won’t be a problem.

Don’t know where to get started? Check out these three alternate workouts that burn more calories than a 3 mile run!

 

Run, rest, repeat is a daily newsletter providing you with content related to women’s running and fitness. We are constantly researching the latest trends and tips in women’s running to keep our readers fit and healthy. Subscribe to receive our newsletter in your inbox every morning!

 

 

How to have fun when you’re under 21

Curated by Elizabeth Backo and Kate Fickell

Although Ohio University has been dubbed a No. 1 party school, there is still much to do before turning 21. Athens is filled with a variety of music and art groups along with fitness centers and beautiful bikeways. Although fest season and HallOUween may seem like the ultimate party at OU, seeing a movie at the Athena Cinema or attending a football game at Peden stadium can be just as much of a buzz.

Here’s a guide for how to have fun when you’re under 21:

Performing Arts:

1. Instrumental music, located in Memorial Auditorium and the Glidden Hall (which is at the top and bottom of Jeff Hill)

Free music is abundant on campus. The School of Music hosts different events throughout the year including OctubaFest, an event dedicated to tuba playing, and the annual Jazz Festival. In addition, there are several organizations for music majors and non-majors to participate in, including symphonies and orchestras. Events and information can be found on the School of Music’s website

2. Athena, located near The Chop Shop and The Shack on Court Street

The Athena Cinema is placed among the oldest movie theaters in the nation. It has three screens and an art deco-style interior. The theater also offers popcorn and concessions. The films include documentary, independent, classics, foreign and local. Every year, the Athena Cinema hosts multiple events including Ohio University student screenings, environmental panels and the Athens International Film + Video Festival. Follow them on Instagram and Twitter to keep up with what’s happening.

3.Improv/Comedy, located at Front Room, Donkey Coffee and Baker Theatre

Black Sheep Improv, an improvisational group on campus, takes over Front Room on Tuesdays at 8 p.m. and on Thursdays in Baker Theatre at 9 p.m. The Improv troupe spends its time making jokes and trying to get the audience to crack a few smiles. Comedy groups can also be found around campus and uptown, such as the Blue Pencil Comedy stand-up group that frequently performs at Donkey Coffee and Espresso. “I think anyway of making new friends is something I would be interested in haha! I know no one.” Bethel Park High School in Pittsburgh, PA.

4. Art Barn, located down the road behind the Summit Apartments at Coates Run

The Dairy Barn Arts Center promotes artists and provides the community access to fine arts and crafts from outside the region. The program calendar that you can check out here includes international juried exhibitions, festivals, touring exhibits, programs of regional interest, live performances and activities for all ages. They have volunteer work and Kroger community awards.

5. Choirs, performing in Memorial Auditorium on College Green

The Choral Union is a large, mixed chorus of students, faculty and townspeople. The ensemble unites annually with the Ohio University Symphony to perform outstanding major choral works. Click here to check out their page and other singing and instrumental groups. “I hope to find a job and join the choir. I don’t need alcohol or partying to have fun. Yeah, those can be fun to do but also remembering things sober are much better than not remembering.” Harrison Central High School in Cadiz, OH.

Fitness:

1. Bike Path, behind South Green

When the weather is warm and sunny, the bike path located behind South Green is a go-to place for bikers, runners, skaters and walkers. The path is relatively flat with a few twists and turns. Anyone can enjoy a view of the Hocking River or witness the blooming Japanese Cherry Blossoms in the spring. It also can be used to take a trip to Wal-Mart.

2. Ping, behind Clippinger near South Green and the golf course

The Ping Center is 168,000 square feet spanning three floors with a 36 foot, double-sided climbing wall, five basketball/volleyball courts, two multipurpose gymnasiums, a four-lane indoor running track, seven racquetball courts and two fitness areas. Ping Center also provides free weights, aerobics, fitness, combative sports, dance, and meeting rooms. Follow Ping on Twitter to keep up! “I just want to take in as much as possible and find what interests me. I want to get the experience that comes with finally moving out of your parents’ house and be on your own. I love spending time in the gym.” Monroe Central High School in Woodsfield, OH.

3. Sport Fields, multiple locations described below

Peden stadium, located near the Convocation Center, has a seating capacity of 24,000 and hosts Bobcat football. Students attend football games in the fall to cheer on the Bobcats as well as collect free gear and food. The Marching 110 also plays a halftime performance that leaves the audience bouncing with excitement. The Intramural Fields are located between East Green and the Hocking River and offer individual, dual and team sports for men, women and coed teams in a variety of seasonal league and tournament formats. “I’m committed to the women’s soccer team so for fun I plan on hanging out with my future teammates.” Buckeye Valley High School in Delaware, OH.

4. Bird Arena, located near the bottom of Baker Center

Bird Arena is another outlet for people who would rather slide then run. The indoor arena provides a 190-by-85 foot surface for skaters of all ages. Bird Arena has open skate hours which can be found online and might change for the 2016-17 academic year. Skate rental fees are $3.50. Additionally, the arena offers different programs such as synchronized skating, club hockey and even beginner classes that can be taken for academic credit. You can find this icy rink at the bottom of Baker Center.

Media:

1. The Post, room 325 in Baker Center

The Post is one of several media outlets on campus. After more than 100 years of publishing, The Post is becoming a weekly tabloid with a daily digital product. The organization covers a range of topics from blog posts about pet Instagrams to political controversy on campus. The Post has several staffs that work daily to produce its product, which includes culture, sports, news, copy editing, digital, social media, design, multimedia and photography.

2. Backdrop, office located in Baker Center in room 309 or can be contacted here

Backdrop is a magazine on campus that publishes four times throughout the academic year. The magazine focuses on long-form content ranging from the history of fashion at OU to an in depth look into police officers’ K-9 sidekicks. “I also got into OSU but I chose OU over it. I am really looking forward to being involved with certain magazines on campus, especially the one dedicated to music because although I don’t play an instrument, I love all genres of music and talking about them.” Hilliard Davidson High School in Hilliard, OH.

3. The Athens News, located between Red Brick and Cats Eye on Court Street

Known for its in-depth local news reporting, The Athens News features news, entertainment and an advertising section. With Ohio University making up an important segment of the Athens County population, The Athens News newspaper is able to effectively reach both the university and community markets, according to its website. The publication has written about everything from Number Fest to the construction of uptown bars.