Category Archives: Physical

Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drugs and alcohol. It means learning about and being able to identify symptoms of disease, get regular medical checkups, and protect yourself from injuries and harm. Once these behaviors are satisfied, you will be well on your way to achieving favorable physical wellness. Developing such healthy habits today will not only add years to your life, but will enhance the enjoyment and quality of those years.

New Earth Day Infographic & Blog from MyPlate!

New Earth Day Infographic & Blog from MyPlate!.

15 Things you Should Know About Strength Training!

#1: Lifting wimpy weights gets you nowhere. To get stronger, you need to “overload” your muscles with weights that you don’t handle on a daily basis.
Studies show people sell themselves way short when picking their weights—they tend to be 30 to 50 percent lighter than is necessary to build strength and muscle.
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#2: Strength training is the best activity you can do to build bone and reduce fracture risk.
Studies show former athletes who included weight lifting as part of their workouts have much stronger bones as they age. This translates into a 50 percent lower chance of fracture in men, and a 20 percent lower fracture risk in women.
#3: Strength training improves hormone balance and reproductive function.
Besides the well known acute increase in testosterone that men experience from lifting, training leads to better regulation of the hormones related to hunger and energy use. It also improves estrogen metabolism, and balances stress hormones such as cortisol.
#4: Strength training improves quality of sleep so that you wake up fewer times during the night and can go to sleep more easily.
The reason is that training reduces inflammation and supports circadian rhythms. It’s been found to benefit both good sleepers and those with insomnia.
#5: Working out makes you more successful at work and school. Studies show college students who train get better grades, and professionals who lift make more money.
This might be because exercise builds confidence and self-worth. Of course, it also enhances appearance, which is known to correlate with wealth and professional success.
 #6: Strength training helps you be your own champion. It’s the perfect way to kickstart other healthy behaviors.
You start lifting and you get more in tune with your body, which makes you want to eat better so you fell energized when you wake up in the morning. You become one of those people who everyone looks up to because you seize the day.
#7: You can strength train anywhere—you don’t need a gym.
Try bodyweight exercises, sprints, or stairwell runs when you don’t have weights handy.
#8: Strength training has a dramatic effect on insulin health and blood sugar function.
By building muscle, you increase both the receptivity of the muscles to insulin and their demand for glucose. This contributes to better body composition and diabetes prevention, and savvy doctors are pairing weight training with a high-protein diet to cure diabetes.
#9: Strength training is most effective for reducing body fat when you pair it with a smart diet that leads to a reduction in energy intake.
Wellness Center#10: Strength training primes the nervous system so that you react faster and have a quicker first step.
It will reduce your risk of tripping and falling and will increase your chance of avoiding a dangerous situation when behind the wheel.
#11: Strength training has repeatedly been shown to correlate with lower risk of a number of cancers. Might be because your percentage of muscle tissue is a primary predictor of survival from cancer.
Better hormone balance also plays a role. For instance, teen girls who exercise experience the greatest reduction in breast cancer risk later in life because physical activity optimizes estrogen metabolism.
#12: You can’t lose fat from an area like your abs by doing crunches. Same goes for thighs—you don’t directly lose leg fat from squats.
What happens is you build muscle in your abs by doing total body lifts, and in your legs by doing squats. This makes them look firmer and leaner. To lose the fat that covers up the muscle, you train the whole body and optimize your diet.
#13: Kids of all ages (well, over age 6) can train. Workouts should be age appropriate and carefully monitored by a coach with experience training youth.
StrKettleBell2ength training can set kids up for a lean, healthy life and ease the awkwardness of puberty by improving coordination and the experience of being in a changing body.
#14: Strength training makes your brain work better. This means you’ll be smarter, but you’ll also feel happier and have less risk of depression.
In fact, exercise may be just as good as antidepressants for treating mild to moderate depression.
#15: You don’t need a grand plan to start strength training but you do need some simple technique and programming tools. The UND Wellness Center offers a free session to our guests called Intro to Weight Training.  With this you can learn the basics of weight training and start to apply them in your daily workout routine!

 

Running with Lynn Show

Good morning UND! It’s looking like a cloudy day with a high of 45.

I think it’s time for a movie where we all jump out of our seats. So the “movie of the week” this week is The Quiet Ones. This horror flick will send chills down your spine, so bring a buddy and remember its just a movie.

And now its time for another installment of  “Wow! I did not know that!

Did you know the great English dramatist and poet William Shakespeare was born in Stratford-on-Avon on April 23, 1564. He wrote such plays such as Hamlet (and no it’s not about a little tiny pig). The next play, The Merry Wives of Windsor, was written at the request of Queen Elizabeth I. Shakespeare produced such masterpieces as Othello, King Lear, Macbeth, and The Tempest.
And now you know.
have a great day everybody

Sleeping Your Way to Skinny

Sounds appealing, right?

Although mixing in a mid-day nap won’t actually make you skinny, recent research studies point out there is a definite correlation between lack of sleep and weight gain. I am sure that many of you are not frequent readers of USA Today or the Annals of Internal Medicine. So, let me share with you what they recently brought to my attention regarding sleep and weight loss.

A single sleep study was performed on seven healthy, lean, young adults and the results are astounding. After just FOUR consecutive days (Finals week ring a bell, anyone?) of being permitted to sleep approximately 4 hours a night, the fat cells’ ability to use insulin properly dropped by 30%! Consequently, the cells became insulin-sensitive, resulting in the formation of less leptin.

What does this mean? TWO KEY WORDS: Insulin and Leptin… do these words mean anything to you? You may be thinking, “Why on Earth would they?” But, what if I switched those two key words to HUNGRY and FULL?! One of insulin’s many jobs is to trigger the release of leptin in your body. Now you may not have realized this until now, but I am telling you leptin is your friend. What that wonderful little hormone does for you is flip that hungry/full switch on and off. Low levels of leptin tell your body it’s starving and increase your appetite, which is why it makes perfect sense that a decrease in leptin has an association with increase in food consumption and weight gain. So, when your stomach is roaring during your test after pulling that all-nighter even though you just treated yourself to Mickey D’s breakfast as a “reward” – it is actually your body saying, “Hey, maybe you should have gotten some sleep last night!”

What’s also important to recognize is that in addition to your body’s inability to accurately sense if you’re full due to those low leptin levels, those who are tired have an increased appetite as well as a slowed metabolism due to their lack of sleep. When combined, these effects are ultimately setting you up for a downward spiral.

So, as finals approach, shoot for 7 to 8 hours of sleep! It will not only help your ability to focus and retain information, but also assist in maintaining healthy weight and prevent you from feeling hungry all the time.

Stay tuned for upcoming tips on how to develop healthy sleeping habits in my next blog!

Running with Lynn Show

Good morning UND

It’s looking like a sunny day with a high of 40.

The movie of the week is Bears. “In an epic story of breathtaking scale, Disneynature’s new True Life Adventure ‘Bears’ showcases a year in the life of two mother bears as they impart life lessons to their impressionable young cubs” -Disneynature 

Mother nature never looked better on the big screen. Watch this amazing nature movie at the River Cinema.

And now another episode of “Wow I did not know that.”Did you know?”
Did you know the Titanic had a sister ship, the Olympic? The ships were constructed around the same time, with the Olympic starting first. The Olympic was launched in 1910. She served as a cruise liner until pressed into service during WWI as a troop carrier. She was retired in 1935. So now you know.

Yesterday was Titanic Remembrance Day. When: Always April 15th.  Titanic Remembrance Day is dedicated to the memory of the Titanic, and to the over 1500 souls that died. On that day in 1912, the Titanic sank into the icy waters of the North Atlantic ocean.

Have a great day everybody.

 

Meet Lynn! 

 

Let It Go without Letting It Go

psst… Did you get the title? I guess I had to be a part of the cool kids and reference the latest craze. Truthfully- I haven’t seen the movie yet. I only heard John T butchered Idina’s name. (And to be fair, I would’ve probably said something similar. Wouldn’t you?)

I’ve been doing a lot of thinking lately. Mostly about weight loss, self image, and the journey that I’ve been on for a dozen years (WOW- it’s been that long?! I feel old). When I was 16, I tipped the scales at over 300 pounds. I didn’t see a “big person,” and it was honestly confusing to me to hold up my clothes and accept the fact that I not only filled them, but I challenged many of the seams’ thread power.

As I said, those days are long gone. A lot of hard work and much better lifestyle choices have helped me maintain my 100+ pound weight loss. I’d be lying if I told you that it has been easy. I think at some point it did get easier, but I.still.struggle.every.day. If I’m not finding it hard to say no to a pound of peanut M&Ms, I’m daunted with the task of looking in the mirror and not only accepting, but loving my loose skin and remnants of stretch marks.

Did you know that we all have bad days? Mine might look different than yours, but even the most successful people run into challenging moments that sometimes end in defeat.

The age of social media has somewhat muted our ability to accept that it’s OK to be anything less than perfect. There’s a funny picture I recently saw that has a couple happily posing while on a hike; underneath was a picture of them fighting with the title “3 seconds earlier.” Social Media allows us to share our highlight reel with the world… and if you’re anything like me, it also creates an unnecessary perception of pressure to continue “one upping” yourself or those around you.

A few weeks ago, I sat and at a pound of peanut M&Ms. Yes, an ENTIRE POUND. By myself. Just watching tv, relaxing (OK- well maybe it was a combination of stress and emotional eating a little bit, too). Anyway. When my hand hit the bottom of the bag, I was MORTIFIED at what I had done. I couldn’t believe that “I was so weak”…  in my head there were much harsher adjectives I was using in reference to my moment of weakness. Let’s just say- I was not being a nice person, and I went from a moment of pure bliss and enjoyment in the form of sweet and salty crunchiness to complete defeat and horror.

The next day I woke up still mad at myself and began plotting the things I would HAVE to do to make sure that pound of peanut M&Ms didn’t end in a 100 pound weight gain. I would HAVE to spend at least 5 hours at the gym. I would HAVE to eat one meal and nothing else. I would HAVE to not see anyone because they would surely smell the chocolate and peanuts seeping out of my pores…

HOLD UP. STOP THE BUS. 

Do you hear how ridiculous that all sounds? Reflecting back on it, I do! At the time it seemed very rational though. (And for the record- I did my normal time at the gym and ate my normal 2 meals and 14 snacks, and I saw several friends/family members. haha!)

Here’s the thing. Sometimes you’re going to have a moment of weakness. A bad day. A tough decision. And sometimes the best option won’t be the one that you choose to make. But that’s OK. Just as important as it can be to make a good choice, it is equally as important to forgive yourself for being human. As I read in a book the other day,

“Don’t let a Lapse become a Relapse.”

As both an emotional and stress eater, I know all-too-well how easy it is to fall off the tracks. One “bad” bite can lead to a “bad” meal can lead to a “bad” day can lead to a “bad” week… and pretty soon I’ve given up the gym and my 10 heads of lettuce a week.

Now I’m working on a different mindset. For too many years following my weight loss, I had a “good or bad” mentality. Everything was black and white.
Good= lots of exercise, fruits, vegetables, no fat, smaller clothing sizes…
Bad= ice cream, peanut M&Ms, not exercising, a plateau or increase in clothing sizes, marshmallows…

I was missing out on SO.MUCH. and it finally got to the point that I felt deprived and was ready to rebel by eating every “Bad” thing in sight. I’ve since learned to Let it Go once in a while… to enjoy a nice treat. I put in a lot of effort into eating healthy and exercise.  And now I’m working on loving what I see in the mirror. After all, I’ve worked really hard for the body I have for a really long time, and considering what I’ve put it through, it DESERVES love!

Think about your own life. Do you allow yourself to fail lovingly? Are you willing to forgive yourself, learn from the situation, and move on when things don’t happen according to plan?

Fitness Myths That Just Won’t DIE!

Check out the responses from the IDEA Fitness Journal in response to some very popular myths about Fitness and Weight Loss & Management.  A very neat, short and to the point piece of information that everyone can relate to!

Fitness Myths

Waking UP with Ruliffson Show “What?!”

Good morning UND looking for a high today of 67 “its a heat wave baby”.

The movie of the week is called Draft Day. This NFL hardsmashing, head pounding, movie will have you tap dancing all 1 hour and 15min long.

“The Interview”
The Waking Up with Ruliffson Show welcomes The Running with Lynn Show “HA! HA! HA! HA!”
Kim : “Welcome to the show Lynn.”
Lynn: “Great to be here Kim.”
Kim: “Lynn, your blog is the hottest thing since sunburn, how does that make you feel?”
Lynn: “Well Kim, its great to know everybody enjoys reading my silly little observations, I enjoy putting a smile on people’s faces, the more compliments I get the better I want to do.”
Kim: “Lynn if you could describe your blog with one word what would that word be?”
Lynn: “Nothing.”
kim: “Nothing? I don’t understand.”
Lynn: “That’s what my blog is about, everyone is doing something I’m doing nothing.”
Kim: “I’m sorry Lynn but I’m still not following you?”
Lynn: “Well for example what did you do today?”
Kim: “I got out of bed, ate breakfast and came to work.”
Lynn: “That’s a blog, there’s your blog.”
Kim: “How’s that a blog?”
Lynn: “Because people are reading it!”
Kim: “There you go ladies and gentleman a blog about nothing.”

This is kim Ruliffson saying “good fight and good night”.

Alcohol Awareness Month… What do you KNOW?

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April is Alcohol Awareness Month and in order to raise awareness, the Alcohol & Other Drug peer educators will be around campus with a couple of really exciting events in April.  Ever heard of the KNOW campaign? If not, we’d love for you to learn more about it here: KNOW Campaign

KNOW the IMPACT: The Drive Square Simulation System™ is a driving simulator that enables a trainee to drive in a virtual space, while operating the controls of an actual vehicle.  Check out the simulator on Wednesday, April 23rd outside of the Memorial Union!  Unable to stop by the simulator on Wednesday? No worries- a tabletop simulator will be traveling around UND’s campus on Friday, April 25th!

KNOW the FACTS: During the week of April 28th-May 2nd, students can try to hitch a ride to class on the GOLF CART CASH CAB! Hop aboard and answer trivia questions for the opportunity to win great prizes!  Flag us down when you see us trolling around campus.

KNOW how to HELP: Ever read those Toilet Talks in the bathroom stalls, the coffee sleeves from Stomping Grounds, or the table tents in the dining centers?  If not, check them out this month! They contain great information about North Dakota medical amnesty law and alcohol overdose.

Running with Lynn Show

Good morning UND!

It’s looking like a sunny day today with a high of 21. Wow, how about that weather?? One day its 60 above the next day we get ten inches of snow. North Dakota its unpredictable, “ain’t it cool”. I hope you had a chance to catch a movie on your two days off? No you say? No problem, there’s a movie every week. The movie this week is Captain America: “The Winter Soldier”

Today, the Running Show is proud to present for the first time ever a new show titled “Wow! I Did Not Know That”

Did you know Stan Lee, the godfather of comic books was born on Dec. 28 1922 and to this day at the age of 91 years old he still writes classic comic books?Not only did Lee create superheroes such as the Amazing Spider Man, Iron Man, X-men, The Fantastic Four, Thor, The Incredible Hulk which today are all multi-billion dollar movies but Lee’s first published comic work was in the comic book titled Captain America #3 1941.

And now you know and knowing is half the battle.

have a great day everybody

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