Tag Archives: free

So that’s how the pros do it..

Posted on by
1
Have you ever watched professional athletes on TV in awe, wondering how on earth their bodies could be so fast and strong? Watching them amazes me, and I’ve often wondered what goes on behind the scenes – what do they eat? How much rest do they need to recover? It’s made me think about my own exercise and health habits… Are there specific foods I should eat after a hard workout? Do I really need to stretch? Am I drinking enough water?
Well, earlier this week I learned about all of this and more, thanks to the Hart
House Recreational Athletics Committee.  They hosted the seminar “Keys to Recovery and Regeneration” featuring Dr. Greg Wells, an established human physiologist and assistant professor in the Faculty of Kinesiology and Physical Education (FKPE) here at U of T. I’m glad I got there early enough to snag a front row seat with my friends, as the room was packed!

Source: Hart House Recreational Athletics Committee Facebook Page

The lecture was very interesting and informative – Dr. Well’s didn’t talk just about exercise or training, but about how other key factors can influence our performance as well. One of the first things he mentioned was how crucial it is to constantly hydrate your body throughout the day. He also talked about how food is essentially our fuel and that we need to replenish our bodies with the right stuff – lots of whole foods!

Source: bbc.co.uk

Along with proper nutrition, Dr. Well’s emphasized getting enough sleep and de-stressing our minds as well as our bodies. Unsurprisingly, these are areas where many of us busy students often fall short (myself included!). But as he explains in this video, taking a little bit of time out of our day to meditate, do some yoga, or walk through a park can really benefit our health and well-being in the long run.

This was the first time I went to a Hart House Recreational Athletics Committee event, and I’m looking forward to attending more seminars. If you missed out, you can connect with Dr. Well’s and check out some resources via his website, Facebook or Twitter.

Also, March just so happens to be Nutrition Month, and to celebrate the FKPE is hosting some FREE talks on nutrition and exercise in the upcoming weeks! The one on Friday, March 15th will be all about healthy eating habits, and Monday March 18th will focus on proper nutrition for exercise/sports. Check out the Facebook event for more details!

-Lesia

PS: Once you hit up the links and events I mentioned above, there’ll be no more excuses to skip exercise – and that’s exactly what the MoveU Crew wants to hear this month! Every Tuesday they will tweet an excuse NOT to work out. And they want students to tweet back (#Excuse Eraser) their excuse-busters for a chance to win some cool prizes! If you aren’t on Twitter, no problem – you can find out more details on Facebook too.

Take advantage of FREE rentals!

Posted on by
Reply

I’ve been pretty good this year with trying out new things and exploring more of the athletic facilities on campus, especially the AC. I thought I had seen it all – I’ve explored every corner of the field house, mustered up the courage to check out the SCC,
and have even been in the dance studio. But, I’ve realized that there are still places that I have yet to discover in that big sporty building.

I think this realization hit when I heard Sarah raving about how much fun she had distressing with squash. She and Chris hit up the courts at the AC a few weeks ago to give squash a go. Aside from the tennis lessons I have been taking since the start of the semester (which have been really fun… my serve is getting there!), I have had zero experience with racquet sports. So I was like, “squash?! What is this all about? And more importantly, um, where exactly are these squash courts??

I still gotta try out squash in the AC!

I haven’t had a chance to check it out yet, but Sarah’s gonna give me a lesson in squash 101 before the end of the semester. In the meantime, I’ve done some investigating of my own on the AC website. And what I’ve found is that there are also lots of other cool sport facilities available for student use, FREE of charge. I think the only reason I haven’t really checked it out before is that you usually have to book the space ahead of time, which takes some planning; and well, you kind of need to coordinate with someone so that you have a buddy to play with!

But no more excuses – I’ve sorted through all the details to make things super easy for ya:

Badminton, squash, table tennis, and tennis courts
Using your T-card, you can book the space one day in advance in person at the main office, or by calling 416.978.3436. If the only thing stopping you is that your friends all bailed, no worries! You can actually add your name to a list in the main office if you’d like to be contacted by other badminton or table tennis players looking for a partner. And as for squash, you can join the U of T group on SquashOrbit to get
connected and get your game on!

Field house, dance studio, and Varsity Centre dome
Did you know that you can get access to FREE time slots in the AC if you are a U of T student? Well you can, if you are involved with a recognized student club! No matter what kind of club it is, a good workout together can be a great way to burn off end-of-term stress. There are just a few things you’ve gotta do: fill out the rental application form at least ten days in advance, and have at least ten club/group members on board. Each club can claim one free rental per term each for the AC and the varsity dome, so make it count!

One last thing – if the AC timing/availability doesn’t work out for you, don’t forget that Hart House also let’s students reserve certain facilities for free!! There’s lots to choose from – the Activities Room, the Exercise Room, and even the Lower Gym, which can be used for indoor soccer, basket-ball, volley-ball, dodgeball… hmm, I think I might just have to round up some friends and get a game going myself!

-Lesia

 

Mobile games for mobile students

Posted on by
Reply

Phones and other mobile devices these days can do a lot of amazing things (it’s like we’re living in the future or something) and one result of the proliferation of these ‘smart’ phones/tablets/other doohickeys and doodads has been the emergence of mobile gaming as a popular form of entertainment.

As a commuter student I find that gaming on my iPhone is a perfect way to make my trips to and from school a little bit more bearable. With this post, I want to recommend a few mobile games I am currently into. These mobile games also offer a great opportunity for you to rest your mind in between classes or kill some time as you wait for a friend at Starbucks. Each of the below games can be found on most ‘smart’ platforms (sorry BlackBerry owners) and are priced within the range that is acceptable on a student’s budget (most of the below games can be bought for under a dollar, if not free).

Angry Birds Star Wars - Rovio Entertainment

This game combines the mechanics and gameplay of the mega-popular Angry Birds franchise with the iconography and aesthetic of some indie film series called Star Wars. The game is simple, highly addictive, and is probably already familiar to most of you reading this post. For the BlackBerry owners out there, Angry Birds is a physics-based game in which you slingshot a bird (who is angry) at piggies in an attempt to rid their vile presence from this God-Given Earth. Being a Star Wars iteration, each of the birds you use in this version of Angry Birds has a specific power, from Luke Skywalker’s lightsaber swing to Han Solo’s laser blaster. If you have not played an Angry Birds game before, now is the time to get in on the fun as this iteration in the series is the best one yet!

Available on iOS ($0.99), Android ($0.99), and Windows Phone ($0.99)

Battle Cats - Ponos

I love this game. Battle Cats is a tower defense game in which you employ a variety of cats to do battle with enemies ranging from dogs to hippos. The premise is simple enough: you compete with the computer opponent to develop and deploy units to be the first to destroy the other’s base. While this is fairly straightforward, the game adds a layer of depth as you must unlock and upgrade units with a limited amount of points (which you gain by playing) in order to progress and compete with the game’s steadily increasing difficulty. The game’s rough English translation in everything from its opening story to in-game descriptions of units only adds to its quirky charm. Download it.

Available on: iOS ($0.00) and Android ($0.00)

Punch Quest - Rocketcat Games

In this fast paced arcade-style fighting game you pummel hordes of enemies with the touch of your fingertips! You’re able to customize your character in a variety of ways – from determining which special attacks you want him to have, to his style of facial hair. Punch Quest is regarded as one of the best mobile games to have come out last year and it is definitely worth checking out!

Available on: iOS ($0.00) and coming soon to Android

Peggle - PopCap Games

I am not kidding when I say that Peggle is one of my favourite games of all time. In this puzzle game, the player is tasked with shooting a limited supply of balls at a field of coloured pegs. Your goal is to clear out specifically marked pegs while trying to rack-up a high score. You are aided in your efforts by in-game ‘Peggle Masters’ who each bring a special power you can utilize into the mix (my personal favourite is the rabbit-Magician Warren, his ‘Lucky Spin’ ability is essential when trying to achieve high scores). As with most puzzle games, the satisfaction you receive when playing Peggle is gained through competition with yourself — constantly trying to best your previous high score on any given level. If you download one game I recommended in this post, please let it be this one. Catch the Peggle Fever!

Available on: iOS ($0.99)

Notable Mentions

The above is in no way a complete list, just the best that I have played which you should too. The following are a few other mobile games I definitely recommend you check out: Super Hexagon (iOS and Android), Drop 7 (iOS and Android), Draw Something (iOS and Android), Tetris (iOS and Android), Plants vs Zombies (iOS, Android, and Windows Phone), Zombie Highway (iOS and Android), Fruit Ninja (iOS, Android, and Windows Phone), and Jetpack Joyride (iOS and Android).

Unleashing your fierce side, Wen-do style

Posted on by
Reply

Before last week, I had never taken any sort of self-defence training in my life. In the back of my head I know that I should be prepared for sticky situations, especially since I live off campus and sometimes commute late at night. But since I’ve never encountered any real trouble before, I haven’t given much thought to what I would actually do should a dangerous situation arise. I hear about the incidents on the radio or the news, but my mindset has still sort of been like “oh nothing’s going to happen to me… ” Talk about unprepared.

But a while ago I found out that one of the dons at my college was organizing a FREE Wen-Do session. I had first heard about it at the She’s Got Game event back in September, and have been waiting for an opportunity to try it, so I immediately signed up.

So, what exactly is this Wen-do thing?

Source: Wen-do Canada

It’s all about basic self-defence taught by women, for women in an inclusive and comfortable atmosphere.  The focus isn’t only on the physical aspect though – they share strategies for verbal self-defence, like confronting and reasoning as well. Oh, and I learned how important it is to use the element of surprise!

I attended the Wen-do session at my college last week with about three dozen other girls, and even though there were a bunch of other events on that same night, I’m really glad I went to this.  What I like best about Wen-do is that the moves are easy to learn, easy to remember, and most important of all, down-right practical. It didn’t matter if whether or not we completely mastered every move. Wen-do is all about teaching you what you need to know to take control of a sticky situation, and buy enough time for yourself to get away safely.

We blocked, we kicked, we yelled (no girlie shrieks – I’m talking full on, GET OUTTA MY FACE hollering!). I don’t know if it was the dynamic instructor, or just the positive energy in the room, but I found those three hours to be really empowering. I went into it not really knowing what to expect, but within the first hour I was assured that Wen-do wasn’t about accepting that women are weak or powerless. Quite the opposite, really – it was about realizing that we don’t need to rely on ridiculous safety gadgets or someone else to save us. We are capable of looking out for ourselves, and we are strong enough to stand up and defend ourselves when we need to.

I left the session that night feeling much more confident in myself. I feel better now that should something dangerous ever happen, I have some strategies to fall back on. In fact, I think if you talked to any of the other girls who participated, they too would be feeling less powerless and a lot more like…

This absolutely FREE 3-hour session was possible thanks to the Community Safety Office at U of T. So if you wanna give Wen-do a try, all you gotta do is get at a group of at least 10 girls, and get in touch with the office. They’d be more than happy to help you out with all the logistics from there!

- Lesia

 

Cardio queen takes on the SCC

Posted on by
Reply

I’m almost half way through my second year here at U of T, and to be honest, until a few weeks ago I had not even set foot in the Strength and Conditioning Centre (SCC) at the AC. It’s been in the back of my mind as one of those things I should really check out sometime, but I always put it off. I love my cardio – walking, running, biking… that’s good enough right? Who needs weights?!

Well, cardio is great, but deep down I know that it is important to mix it up and add activities like strength training to my regime to keep my core and all my muscles nice and strong. And with the weather only getting colder outside, I finally decided it was about time I ventured into this seemingly intimidating room.

Since I prefer exercising outdoors and/or in team sports, I didn’t know the first thing about “weight rooms.” All those obscure and scary looking machines – where to even start?! Watching is the best way for me to learn how to do something, so I registered for the FREE SCC circuit orientation offered on Mondays during women-only
hours.

Talk about a good idea! I get kinda self-conscious when I feel like people are watching me, so I felt much more comfortable learning the ropes with only a few other girls in the room. The SCC staff person was really friendly and an excellent guide each step of the way. It was just me and one other girl doing the orientation, so there was plenty of
time for the instructor to demonstrate how to use each of the eight machines in
the circuit before we gave it a try. With just those eight machines we got a real
full body workout – chest, shoulders, back, biceps, hamstrings, quads, glutes… it
helped me realize what muscles in my body really could use a little more work!

Unless you are in front of a mirror, it can be tough to see what you look like as you use the equipment. That’s why it was also super helpful that as we tried out each machine, the instructor would watch and make sure that we were doing it right. That’s really important, not only so that you look like a boss during your workout, but so that you don’t strain or injure yourself!

Now that I’ve been-there, done-that with the SCC, I can honestly say that it is not so scary!! At least, not during women-only access. Ladies, we get it ALL to ourselves for an hour every day, so take advantage of it! Check the schedule to find out when they offer orientations, or pick up some printed info-sheets next time you pass through the turnstiles!

-Lesia

Dancing it out

Posted on by
Reply

Even though at times it can seem overwhelming, I’ve grown to love the fact that U of T offers us students dozens of ways to get out and try something new. And even better is that these opportunities are often completely FREE for the exploring! So after flipping through the Athletic Centre’s Activity Guide and noticing that they offer  free dance workshops this year, I decided I’d give it a shot. Last Friday I hustled on up to the dance studio to learn some new moves with the UC follies.

Now, a little bit of context… I am NOT a dancer. At all. My level of skill can pretty much be summed up as follows:

A little part of me kind of wishes I had stuck with dance after the two years of ballet and tap that many five year-olds go through… I’ve danced only on the rare occasion over the years, and it’s always an activity I’ve found to be fun, but at the same time quite challenging. No matter how hard I try, I just can’t seem to get my arms and legs co-ordinated into those graceful, fluid movements.

So it was a good thing that the workshop catered to all levels, including the, um, not so artistically-inclined. It was modern dance, a style I’ve never tried before, so it was a real watch-and-learn experience. Over the course of the two hour session, I hopped, pointed, kicked, spun, leaped, and rolled across the floor as I attempted to follow the dynamic choreography. Even though I often missed a step and had to do a modified version of the back shoulder roll, I found it really fun to just forget about everything and focus on moving my body to the music.

The best thing about workshops like these is that no one is watching to see if you nail every step or kept your toe pointed the whole time. All that is expected of you is that you go out and give it some honest effort. The instructor was super friendly, and encouraging, and came around to give us all some helpful tips.

So if you are looking to test out your own dance moves, grab a friend and sign up* for the next one on Saturday November 3rd with Only Human Dance Collective! UC follies is doing another one on February 8th 2013, but check their Facebook page; I’ve heard they might be squeezing in some more sessions before then! And don’t stress about whether or not you will be great at it… cause just like the song we danced to said, you’ve got nothing to lose.

-Lesia

*Select Downtown registered programs from the main dropdown menu.

Gratitude is an attitude.

Posted on by
2

Gratitude. Image courtesy of candidlyred.blogspot.com

The following is not a complaint; it is a statement of fact. I ran around Queen’s Park the other night, for triathlon practice and I worked harder than usual. I worked so hard that I had to walk around post-sprint to catch my breath and so hard that my legs felt like jelly. In fact they’re sore right now just sitting here. Okay, so why did I amp up the intensity?

I had a couple of reasons, but first and foremost: because I could. What does that mean? Well, I have the good fortune of being a nursing student here at U of T, which means that part of my studies includes spending time with ailing people. This term I’ve been working with a lot of patients who have undergone surgeries, primarily to fix sore knees and hips, which have made it hard for them to run, walk or even stand for prolonged periods of time. To me, that sucks. Not being able to move around because of pain or impaired mobility is just crappy. So, I sometimes get frustrated when people who have the ability to be mobile choose not to move around.

At the beginning of this week I was visiting a friend of mine. She’s a young lady in Sick Kids undergoing a liver biopsy. This little lady at the young age of 10 was told she was not to move around, that she could not play her favourite sports or rough-house on the playground with friends for two whole weeks! News like that to a 10-year-old is pretty devastating and throws a pretty big wrench into a daily routine. I couldn’t help but recognize how lucky I am to have no surgeries in my foreseeable future, to be able to walk around freely and not be tied down by bed rails and IV tubes.

So there you have it. Gratitude is my attitude, I feel so fortunate that I’m not in extraordinary pain, the kind that inhibits my ability to move around. At U of T there are so many incredible opportunities to get active it’s a ridiculous waste of resources (that you’ve already PAID for!) to not use them. The Athletic Centre has drop in classes, a gorgeous pool, the field house, registered programs and so many human resources to help you find the right fit! Don’t forget about Hart House either, their well-being and recreation dance classes are a blast. They’ve also got aquatics, cycle fit, squash and yoga! I hate to sound “preachy” on the whole get up and go thing – but I can’t help but hope that you won’t waste the use of your beautiful body– and also be thankful for it!

Adios, for now!

Laura

Bear Balance

Posted on by
Reply

 

(image thanks to wildanimalfightclub.com)

I have ‘bear-like’ tendencies. At least that’s the only way I’ve been able to make sense of my seasonally-affected body changes. I mean why else would my body go into hibernation each year, requiring more sleep each night and using the fall and early winter to gain extra fat stores to bundle up for the winter!

10-15lb each year of extra “warmth” isn’t my idea of a fun physiological adaptation, but much to my dismay I’ve never been able to avoid it. As you can imagine I really don’t appreciate these annual “trends” which is why this winter, for the first time in my life, I’m “stickin it to the bear.” I’ve made some lifestyle changes, small baby-bear steps if you will, to ameliorate the grizzly gain event I’ve become so used to!

So how did I get past the “bear season blahs” you may be wondering? Well a couple of things;

1. I found a job that requires me to exercise a lot. It’s this blogging job as a matter of fact! It might seem counter-intuitive that I sit and write for work but don’t be deceived, I actually have to participate in sweet activities that keep me moving.

2. My nursing program ensures I’m only sitting at a desk or in lecture 3 days a week. On the other two I’m hustling and bustling around a hospital with my peers trying to keep track of our patients. Sitting less helps.

3. I “heel toe it” to school and back every day. Which is about 3km of walking, which help mitigate some bear-tendencies.

4. Volleyball intramurals once a week. Team Nurse had a big win last night but the competition was stiff. It’s a great way to get some laughs, and fun, in too.

5. Triathalon Club. Talk about big bear-fighting capabilities. Tuesday night we ran hill repeats around Casa Loma. The staircase they’ve got there isn’t just historically sweet, it’s also a great glut burner!

6. Everything in moderation. If I have a big work out or do a lot of exercise I make sure to reward myself. Whether it’s a glass of red or triple chocolate chip cookies. Life’s too short not to have treats.

7. Variety is the spice of life. Why just run on the treadmill like a hamster on a wheel when you can get your beans out in so many ways. If you’re short on ideas head to this page for some great classes, it’ll increase your exercise repertoire big time!


8. No matter what you’re doing, make sure you’re having fun. It’s easy to get caught-up and put your bear face on and take yourself too seriously. If you really want to break free of the bear winter though, make sure you’re taking fun measures to do so.

On that note! I encourage you all to shed your proverbial ‘bears’…whether they be ‘weight bears’ or ‘grumpy winter mood bears’ or ‘not enough sleep bears’. Any of the aforementioned eight tips should come in ‘bear beating’ handy! If you think not, why not tell me what works for you…Check out the comment box below!

Laura

BIG SMILES

Posted on by
Reply
This might not be my most flattering shot but isn't that just the biggest smile you've ever seen?!

This might not be my most flattering shot but isn't that just the biggest smile you've ever seen?!

Guess what Upbeaters? I’m totally high…on life right now! I just had a birthday and thanks to Facebook and hand held cellular devices (and email and phone calls and snail mails)…my incredible community of friends and family made me feel on top of the world! The birthday lovin’ gun hit me and I think it penetrated my core cause I’ve been radiating ever since! What happens when you radiate? Well for me, I smile a heck of a lot more…at squirrels, at trees, even at the CN Tower!

Okay, I know my standard posts revolve around some sort of exercise, but this one will too! Like what if we all exercised our right to be kind to each other?! Or exercised our face muscles until they were totally jacked? (Less attractive or more attractive? You decide.) A smile might use fewer muscles than a frown, but this sort of exercise could just improve your cardio recovery when you’re feeling down and can make you feel better!

The best advice I ever received was in the 9th grade, from my older bro. I was struggling with the whole new school/new friends/few friends conflict that many of you can relate to. I was pretty upset. Fine, I was really upset, in tears as a matter of fact. My clever bro somehow knew to tell me to smile and then tricked me into laughing. I suppose it brought on an onslaught of fresh tears (unintentionally) but it also provided some comic relief. Try it! Next time you watch “The Notebook” or listen to Adele’s “Someone Like You” (SNL skit) and get all choked-up, turn that sob into a smile – you may cry harder at first, but don’t let up, it will surely subside!

Maybe you need to actually get out there and have some fun to break a smile. Tonight, head out for Skate Date, though no date is required, you’re most welcome to bring some loved ones! There will be tunes, free skate rentals, free hot chocolate and if you really want to make a night of it, come in time to catch the Blues men’s hockey game right before (7pm). Al the cheering will be sure to boost your mood and create a few smiles with each goal!

Think about how easy this exercise is to do. I know you probably haven’t been reaching Canada’s recommended exercise guidelines, but smiling at people? It’s so easy! I don’t care how old you are, where you are or what you’re doing. I am going to smile at you. You might actually get so stunned because you’ve been walking around the “cold streets” of Toronto  (and let’s face it – we’re not known as a “hug and love” kind of street crowd) – but… if you’ll humour me and try to return the smile before I stroll past, we might change that.

Perhaps this will be hard for you, perhaps it won’t. If you offer up a smile to a stranger though you could really change a day. I don’t play dominoes but I trust that something as simple as a smile can put positivity in motion.

So I challenge you, to give a smile (or a nod) to the next 5 strangers you see. I say strangers because I expect you to smile at your friends and family every time you see them! See if you feel better, see if they smile back, let me know if you think frowning would be a better use of your face.

Happy days are coming, so get giddy!

p.s. keep your eyes peeled for the Joy at U of T campaign! Write me back and tell me what makes it easier for you to smile!

Volleybutt de-atrophication?!

Posted on by
Reply

Image courtesy of www.mylot.com

Okay, I’m going to share a story I know many of you can relate to. Tuesday was one of those days, one of those very, very long days that never seem to end. I spent 14 hours away from my house. What kept me out so late you wonder? If you keep reading you’ll find out…

I started the day by picking up the hottest new DJ in town, who also happens to be a big-time volleyball hitter and a long-time friend; we’ve been tight for over a decade! We had a quick stroll to class, discussed our impending volleyball game that eve. We went on to make a nifty nursing presentation, talked about picking up some Raptors tickets and then learned about some drugs and pharmacological interventions.

We then went on to our “Inter-Professional Education” session in the downtown hospital corridor. After two more hours of lecture-sitting, my bottom was starting to atrophy. How many hours can one student spend in a lecture chair? Well after the IPE session, I discovered seven hours was enough for me! I’d been gone from home for 8 hours and I could feel my energy slipping away, perhaps it didn’t help that my boots were blistering my heels with their not-so-worn-in feel. Excuse the griping.

Hunger had set in and the DJ and I mustered up the energy to make our way to Kensington Market. El Trompo Taco Bar was the destination for the night; we’d been suffering lots of indecision until we were standing in the glow of the warm taco lights. P.s. the tacos Al Pastor were very authentic and very delicious. My mother always told me “there’s no better fuel than a taco!” Okay she’s never said that, but it doesn’t matter because we were fueled up on tacos, refreshed and ready for the big game!

Now readers, as you may recall, I signed up for intramural volleyball before the Christmas holidays. So did the DJ and while the season may have started two weeks ago, our attendance had been less than admirable. By that I mean as of Tuesday, we hadn’t played a single game. Our team almost suffered a loss by default! Not to fear, Team Nurse, didn’t default. However our drooping attendance warranted an e-mail from our team captain. After I read it, the guilt was too much and I responded that I would be there!

Alas, it turns out all you need to play a sport you’re not coordinated enough for is a DJ by your side and a written commitment. So off we went, post-taco to hit the courts, even though the day was already so long. Was I embarrassed when I spiked the ball into the neighboring court? Maybe. Was I repenting my lack of knee-pads when I hit myself with the ball in the face. Definitely not, knee-pads would have done nothing to change that. So, maybe I’m a bit of a yardsale when it comes to volleyball. We did end up winning 2/3 games. The night was nothing if not hilarious. Both the DJ and I agreed, although we’d been out of the home for 14hours the volleyball was a much-needed cause to move around, shake, laugh and de-atrophy our butts.

I can’t complain.

 

Laura