The Fitness Gurus

Hi all, We hope everyone has had a great week so far!So, it’s getting to that point in the term where work is piling up (college applications as well, if you’re a senior), your energy is deteriorating and the very last thing you want to do is get yourself to the gym for a long workout session. Well, we have good news for you! All you have to do is motivate yourself to work out for 15 minutes. That’s it! A USA Today article from 2011 cites a study conducted by the National Health Research Institutes in Taiwan, where they determined whether or not a shorter workout time of 15 minutes is still effective. Luckily, the results showed that just 15 minutes of physical activity a day can cut death risk by 14 percent and extend life expectancy by three years for both men and women. 15 minutes is only 1 percent of your day! Remember that the next time you’re contemplating if you should go to the gym!For those of you who are entering the home stretches of your sports seasons, your energy and strength levels may be deteriorating. During these final few weeks—the most important performances of the fall—it is important to maintain as much of your strength as you can. It is easy to become fatigued and lose strength during the season, as you are performing at a high level and weight room activity is lower in terms of volume. Additionally, as schoolwork is picking up, it may be difficult to sleep as much as is ideal. However, because as Exeter students, we are up later than other athletes, we have a unique opportunity, late at night, to take in extra fuel. Our tip this week is to keep healthy snacks in your room for you to constantly fuel yourself with. Try to get your hands on some nuts, granola and raisins or any dried fruit. You can buy these ingredients in bulk and use them to make a high-energy, long-lasting snack for study hours. Keep this mix at your side during the night and constantly munch throughout the night. This will help you get in the extra, healthy calories you need to compensate for lost sleep.For our healthy dhall alternative, we have a suggestion for a sweet treat at the end of your meal inspired by Emily Moore. Toast some whole wheat bread, and spread the Smart Butter on your toast. Whole wheat bread is high in fiber, which helps keep you fuller for longer, and Smart Balance butter is high in monosaturated fats, which contain no trans fats and fewer calories. Now that you have your Smart Balance-buttered toast, drizzle some honey on top. Honey adds a delicious sweetness that blends perfectly with the buttered toast. In addition to that, honey is a natural sweetener that is easier for you body to tolerate than sweetener alternatives containing sucrose or glucose alternatives. Honey can also help fight free radicals, and it boosts immunity.Our quote of the week comes from Buddha: “To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals.” Until next week!Lexi, Luke and Sam