Bike Ride and errands! oh my!

 

This post is from Brian Ohlen, our awesome cycle learning center team member.  He had a great time riding with you yesterday.  Here is his blog post.......

 

In the past year, you have visited the Cycle Learning Center on two occasions.  The goal of the CLC is to develop healthy and sustainable lifestyles by promoting the use of bicycles and multi-modal transportation options.  The skills you have learned at the CLC can help you feel more comfortable on a bike and rely less an a car.  As mentioned in class, May is national bike month.  Additionally, the National Bike Challenge starts in May in which people are encouraged to commit using bicycles as a means of transportation.  Information about both events can be found at: http://www.bikeleague.org/programs/bikemonth/  

http://nationalbikechallenge.org/join.html

BLOG POST FOR THIS WEEK:  Please answer these questions as your next blog entry:

1. Trips 3 miles or less often take less time by bike then by car.  Pick a errand that you do every week (winco, library, eating out downtown, etc) and figure out how to complete that errand using a bike.  Use google maps to find the best route (Hint: use the bike tab in google to see all the bike friendly roads).  Make sure the route is bike friendly by avoiding busy streets and ones without bike lanes.  Attach a link to the map on your blog post.  Actually complete the errand using the map, and reflect on your experience.  What are the advantages of going by bike?  Was the trip more enjoyable than taking a car?  How many trips per week could you do by bike rather than by car?

2. If you don't own a bike, do the same assignment, but use another form of alternative transportation (bus, walking, skateboard, carpooling, etc).

Allegory of the Cave: Meeting Challenges and Exploring New Worlds

As I rest on a soft bed in a hotel in Salt Lake City after a long day at a conference, I am reflecting back on our time last weekend at Bruneau Dunes State Park -- such a different experience sleeping on the cold ground after a long, but exhilarating day in the wind and sand.  I had such a wonderful time camping and caving with all those who could attend from LRC.

Some of my favorite moments:

"Lucky on the Road" and a few lottery winners.

A creative guitar serenade and great sharing from everyone.  I love the songs that Tony selected for each of us.

My down sleeping bag to keep my warm.

Star gazing at the observatory.


A vigorous climb up the sand dune!

Great food for dinner and breakfast!

Complete darkness in the cave.

And a great discussion about the Allegory of the Cave.  So many of you related the allegory to your experiences as a first year student.

THIS WEEK'S BLOG POST
For those who went caving last weekend
For this week's blog, choose one of the responses to the questions on the map I gave you.  Be sure to give a thorough explanation.

 For those who did NOT go caving last weekend
If you didn't go camping, think about the challenge of the climbing wall during our last class.  Relate your climb to a challenge you had this year and how you met that challenge.  It could be anything, but use some of what you learned in your time on the wall: looking ahead for the best routes, getting your hold and footing, finding a good belay person or support as you climbed.....use that metaphor to explore a challenge you faced and overcame.

I really enjoyed our aquatics workout yesterday.  Sandy did a great job!  Her enthusiasm was just what we needed.

I feel like there are some unresolved issues in the community and I felt as though there may be some unresolved conflicts between you.  My sense is that some of you are at different commitment levels than others and each of you may have a different understanding of my expectations of the community in regard to behavior and participation in the class.

I have spoken with several of you already, but please know, that my intention as an educator is to support and challenge each of you (myself included).  I want to see people learn from mistakes and grow.  I believe that some tension and dissatisfaction exists between some of you as the commitment level is different.  I hope that you will give each other the opportunty to talk about your feelings in a constructive and respectful way.

In the meantime, all I can do is be predictable and open with you, so here are my expectations.

1) Honesty: I expect people to be honest with me and each other.  If you miss a class, for example, I expect you to be honest with why you missed. 

2) Integrity and Responsibility: I expect that people will take responsibility for actions and own them.  So, if you make a choice, and it's one that has a negative impact, I expect that you will own it, accept responsibility, and make amends.  Responsibility means consequence.  Therefore, an apology is a good thing, but doesn't make up for the consequence for the behavior.  For example, I have worked with students in group projects where they all receive the same grade.  There have been times that a person has not put in the same amount of work and accepted a lower grade even though the rule was that everyone would get the same grade.  That is integrity to me: facing a consequence like a bad grade because it's the right thing to do.

3) Love: I expect that people will treat each other with dignity and respect and with good purpose.  I believe we should all look for the best in others and situations and seek to make the world a better place in all our speech, actions, thoughts, etc.  For example, gossip is not love.  It is not open and fair and does no one any good.   If the desire is to change a situation, then go to the person with a good heart and treat them as a human being not an object in your way.

4) Energy: I expect people to put forth their best energy and effort to the things they commit to.  If you signed up for Lifetime Rec, then make it your priority to spend quality time with each other in class and activities.  People who don't participate in the way they have committed to can have a negative impact on the energy of others.

5) Audacity: I expect people to take risks to make the world a better place.  For example, it's easier to avoid problems: it doesn't take time, it's not uncomfortable, etc.  However, unless you feel the pit of your stomach flutter and flinch, you are not being challenged and you are not making a difference.  I think we need to have the audacity to take time with each other and discuss our concerns and share our feelings.

6) Proof: I expect people to live up to commitments and prove their word every day.  Provide the proof in your actions.  Do what you say you will do.
(LEAP: Steve Farber's leadership characteristics from Extreme Leadership)

I'm glad that we had time to play together.  I noticed the Energy lift and our hearts were lighter.  We can have the audacity to talk through problems when we have fun and see each other through a lighter and different lens.

For this week's blog, feel free to comment on class.  We had a great discussion at the end of class in the pool.  Y'all talked about a few things to re-commit to each other.  Feel free to write any of your thoughts or reactions or commitments or take ownership for your actions....

You are such a great group.  It's such an honor to work with you and know you.

Welcome Back!  I hope you had a great Spring Break!





For this week's blog, I am asking everyone to share what you did on spring break.


I had a great time on the Oregon Coast.  My partner, Brad, and I rented a nice home on the beach in Waldport on the central coast of Oregon.  We were pleasantly surprised by great weather for running, hiking, and fishing for surf perch. 




Our dog, Jack, loves the beach...but not the process of toweling off and getting all the sand out of his fur before entering the house.








We enjoyed sitting by the fire at night and watching the sun set from our porch.  We saw seals playing in the surf, but unfortunately, no whales. 









We also explored the coast for a for good seafood and made our way to the Oregon Oyster company in Newport where I had a sampling of raw oysters harvested the same day.  I asked for the largest ones they had and they handed my oysters larger than the palm of my hand.  So good!

I hope that everyone enjoyed the break.  I'm looking forward to a great finish to the year.  Now that I'm relaxed and recharged, I am ready for anything!

Great job participating in the HPRC health fair today.  You'll did a great job interacting and participating in the activities.  For this week's blog....

* Discuss something you learned that you didn't know before attending the health fair.
* What information did you learn that you will share with others?

And don't forget to sign up for the camping trip!

March 12 Class: Exercsie outside the box with Jared

Prompt (respond to this question):
During this second semester,  it seems that some folks have "branched out" to meet other people, which is good, and maybe not spent as much community time with each other.   Again, this isn't necessarily bad as you all seem to care for each other and the community.    However, are there some things each of us could do to re-connect of connect more in the community?

Prompt:  Discuss something(s) you will do to connect more in the community. _____________

Last week, we enjoyed a play date with Jared Cox in the Rec Center.  Jared is responsible for the Intramural leagues for campus and arranged for us to play badminton, walleyball, and pickle ball.  I really enjoyed the time just playing and releasing stress.  I think that's one of the values of the mission of the community that Geoff Harrison focused on....that play is a great way to learn about each other and a major part of our community.   Thanks to everyone who attended class.

Another value that I know he stressed was "showing up."  Two community members taught me this early on when they signed up for wheelchair BB and then had an offer to go dancing with a group of friends at the same time.  Even though they really wanted to go dancing, they showed up to represent Lifetime Rec -- because they were going to do what they said they would do.

I put that out there not to scold anyone; I'm kind of a new comer to the community.  However, it does seem that folks aren't quite as present or committed to the group as they may have been.  I'm guessing you have your pockets of friends, but I want to remind you that there isn't much time left in the semester.  After this week and Spring Break, there will be 6 weeks before finals.  That time will fly.

I encourage you to get back to basics about your commitment to the community and any assignments given.  You are a great group of people.  I want to see you in the group!  Come to class!  This is an important commitment, not because of a grade, but because of the relationship and commitment you have to each other.  Push yourself and be sure that you are being the best you can be with each other and in the community.   That includes honoring commitments and doing what you said you would do when you signed up for the Lifetime Rec community.

This week's class will be an all LLC meeting about health...right up our alley.  The Health Professions students will be facilitating, so please be on time if not 5 minutes early to help get things going:

Tuesday, March 19
4:25pm
Jordan Ballroom
Student Union

See you there!  Let's represent our community with pride.

Rec Response with Lyndsay Hovee
March 6, 2013



It sound like y'all had a good time working with Lyndsay on Tuesday.  I spoke with several of you and you said that you learned about stretching properly, an important part of injury prevention.

For this week's blog, respond to the following questions:

What are two things that you can start integrating into your current program to help reach your fitness goals safely?

We did a lot of hands on but I do have a small power point I can send over for more information for the blog, if you want.

Three Ways to Begin Your Workout/Activity

1.        Mobilize:  Foam Roll and Static Stretching

2.       Stabilize:  Activation( mini bands) and Corrective (wall slides)

3.        Warm Up

a.       Knee to Chest

b.      Heel to butt

c.       Elbow to Instep

d.      Frankenstein Walk

e.      Bear Crawl

f.        Skip

g.       Lateral Skip

h.      Frankenstein Skip

Five Major Movements to Target When Lifting

1.       Push ( Push-up, Bench Press)

2.       Pull (Pull up, Bent over row)

3.       Hinge ( Dead lift)

4.       Squat ( Front, Back, Single leg)

5.       Multi-Planar Core Stability ( Plank)

Do not forget to listen to your body.  When you feel pain it’s because your body is telling you to stop!  Remember to recover by icing, cooling down, refueling your body with food, and by incorporating active rest, such as walking or swimming.  Most of all be active!!

Helpful Links:

•       http://www.strengthcoach.com/members/main.cfm

•       http://www.functionalmovement.com/instructors

•       http://charlieweingroff.com/

Baseline Fitness Test with Cala Sielaff

Last Tuesday we went to the Rec Center to participate in a Baseline Fitness test and to use the SMART goal model to set goals for fitness and for life.  We learned through our baseline fitness test, that it's a good idea to assess our current state and then set reasonable goals to achieve based on that initial assessment.



Setting S.M.A.R.T Goals

Specific - A specific goal has a much greater chance of being accomplished than a general goal.  To set a specific goal you must answer the sex "W" questions:

• Who: Who is involved?
• What: What do I want to accomplish?
• Where: Identify a location.
• When: Establish a time frame.
• Which: Identify requirements and constraints.
• Why: Specific reasons, purpose or benefits or accomplishing the goal.

Measurable - Establish a concrete criteria for measuring progress toward the attainment of each goal you set. To determine if your goal is measurable  ask questions such as.....How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true.  You develop the attitudes, abilities, skills, and financil capacity to reach them.

Realistic/Relevant - To be realistic, a goal must represent an objective toward which you are both willing and able to work.  A goal can be both high and realistic; you are the only one who can decide joust how high your goal should be.  Your goal is probably realistic if you truly believe that i can be accomplished.

Time Bound - A goal must have a target date.  If you desire to make a million dollars, but don't set a timeline for it, it won't be motivating.  A deadline too far in the future is too easily put off.  A goal that's set too close is not only unrealistic, it can be discouraging.


BLOG ASSIGNMENT:  Using the template below, set a SMART goal for anything from school, fitness, financial success, etc.  For those of you who will comment on this goal, be sure to offer support and challenge.  IF the goal is too broad, offer some suggestions.  If you are not sure what the measurement is, suggest something.  

SMART Goal Planning Form

Specific – WHO? WHAT?

Measurement/Assessment – HOW?

Attainable/Achieve – REASONABLE?

Relevant – EXPECTED RESULT?

By

Timed – WHEN?

Thinking more about nutrition...

Lauren's presentation and questions really got me thinking about thinking more about what I eat and how that fuel gives me the best energy possible.  Like so many of you who posted responses, I don't always think about nutrition when I'm eating.  When I have been in training for certain events, I think a lot more about energy and endurance.  However, I need to keep those same things in mind when I'm not in training as well.  I have already been adding more veggies to my diet and eating a bit more in the morning instead of racing to work and just drinking  my coffee.  Thanks, Lauren, for the great information.

Another important tip I received some time ago was to hydrate first thing in the morning.  After being asleep for 6-7 hours (some of you longer), we need water.  I have been drinking a large cup of water in the mornings before I leave for work.  It seems to make me feel a lot better.  I then have some yogurt or fruit or granola with my coffee.  The water makes a real difference.

Understanding Nutrition

Thank you again for allowing me to come talk food with your group! I so enjoyed getting to know you all a little bit, and hope you were all able to take something away from the topics we discussed. As I mentioned in class, there are some general "rules" around good nutrition for general health that most people can follow, but the best message is that nutrition is different for everyone. In a nutshell, our healthiest choices are unique to each one of us. Remember also that healthy eating is a BIG picture, that includes everything we eat and drink. So, the good news is we don't have to be perfect (and a biscuit with gravy for breakfast really is OK) but we should all aim for balance over the course of each day, so that we feel good, perform well in all that we choose to do, and are happy and healthy.

That being said, nutrition is undoubtedly an important piece of total health. It can affect weight, energy levels, mood, sleep, and performance. College life in turn is for many the first opportunity to be completely independent when choosing what, when, and where to eat. So, as college students, making healthy food choices on a regular basis is paramount to a successful and healthy college career.

During classtime, we looked at some common challenges that college students face and how best to make healthy decisions for personal health. Please reflect on our discussion and answer the following questions as they relate to you. Post and discuss with your classmates.

1. Do you perceive your diet as an important factor in your ability to work hard, study well, and participate in the activities you enjoy? How does diet influence these and other aspects of your life?

 

2. Name one dietary change that would help improve your ability to do the above activities. What prevents you from making this change? How can you make steps to create this lasting change in your current environment?

Additionally, here are a few recipes that may be of interest. Please let me know what you think!

Funky Monkey Oatmeal:

1/2 Cup Oats (complex carbohydrate)
1 Tablespoon peanut butter (healthy fat + protein)
1 teaspoon flax seed (omega-3 healthy fat)
1 banana (carbohydrate, fruit serving)
1/2 Cup Milk (dairy milk, almond milk, soy milk, protein)

Cook oatmeal according to personal preference. Stir in peanut butter and flax seed. Top with sliced banana. Eat at home or store in an airtight container and enjoy in class!


(Green) Fruit Smoothie:

1 banana (carbohydrate, fruit serving)
1/2 Apple (carbohydrate, fruit serving)
1/2 Cup berries (fresh or frozen) (carbohydrate, fruit serving)
1 ounce almonds or walnuts (healthy fat + protein)
1/2 Cup Milk (dairy milk, almond milk, soy milk, protein)
1/2 Cup water
1-2 Cups Fresh raw spinach, kale, or a combination of the two (carbohydrate, 2 veggie servings)

Toss all fruits, almonds, and liquids into blender. Blend until smooth. Add raw spinach, one cup at a time and blend each time until all contents are smooth. Enjoy!! Get creative with the fruits you use, depending on what is in season and what you enjoy. Peanut butter, almond butter, protein powders can also be used as protein and fat sources. Aim for at least 4 servings of fruits and veggies in each smoothie and increase your fresh produce consumption easily!

Easy Anytime Roll Ups:

1 whole wheat tortilla (carbohydrate)
1/4 Avocado (healthy fat)
1 Tablespoon Light Cream Cheese (fat)
2 ounces meat (any kind, or you can made vegetarian by omitting meat source, protein)
Lettuce, tomato, cucumber, shredded carrot (veggies)
Mustard, Salt, and Pepper if desired


Lay tortilla and spread cream cheese and avocado. Layer all other ingredients, roll, and enjoy. Great for busy days when on the go, and easy to store in a small refrigerator in housing. Provides a balanced meal for sustained energy throughout the day.


For more information on healthy eating and a balanced diet, please visit the USDA sponsored site, www.choosemyplate.gov. For information about University Health Services programs and events, visit http://healthservices.boisestate.edu/wellness.

Thanks again and happy eating!

Lauren





 

 

 

Week 1: Lifetime Rec in Spring 2013 - SHIFTING GEARS.....

I'm looking forward to taking on a new role with the students in Lifetime Rec and helping the group "shift gears" towards a high performance semester.  Honestly, I'm a little nervous, because I know what a great job Geoff Harrison did as the facilitator of the course last semester.  However,  I know Geoff well; and I know he prepared everyone for the shift in facilitation and teaching.  I know that Geoff worked to instill the values of caring and accountability in the group.  I feel confident that the students will honor him by remaining open to a new way of facilitating the class and community.  AND from what I know of them already, I know that they will reach out and help me and the Rec staff become a part of the team.

I met with the staff at the Rec and folks are excited by the opportunity to get to know the students much better.  I think this will be a great opportunity for more folks to get involved and to share in the magic of Lifetime Rec.

This semester we will be exploring what I call a "coordinated" facilitation model where numerous people from Campus Rec will get more involved in the teaching and learning process with the community.  This will provide an outstanding opportunity for the staff to know more students while also introducing the students to more resources and great people who can support them on campus.  As my mother always said, "the more the merrier."  I think she was focusing on the synergy that can result from more people putting their heads and their hearts together.

On most weeks, a different person from Campus Rec will be joining the group to introduce students to different areas of expertise that they possess.  This will provide the students greater depth of exposure on specific topics.  In the end, it is also less taxing on the staff as they are teaching from their areas of expertise. It's a win - win!

My goal is to create a system where each person has a role that is vital in making the community run.  Just like a good bicycle drive train, each piece has a purpose.

"The bicycle drive train is more than a set of gears, it's designed to get the most out of every pedal stroke....the drive train makes it an efficient mode of transportation...and is built to maximize the results from energy it receives, which is good old leg power."  


Check out the YouTube video above and think about how each of us will contribute to maximizing results from the energy we put in.......

LIFETIME REC BLOG ASSIGNMENT #1
Lifetime Rec students:  After you watch the video above, go to your own blog and write about the Part you will play in the community this semester.  There are lots of parts in a drive train or a bike.  The bike only works when all the parts are working.  Identify a part of the bike or drive train and relate it to the part you will play in the community. How do we get the maximum from the energy we put in?  What investment of energy will you give?

Students, this is your first BLOG prompt due no later than Feb. 5.