Prince & Princess of Plastic

Our ASMSU Rec. Sports & Fitness climbing wall is temporarily closed due to cleaning holds and setting routes….you know what that means?!?! It’s time for the annual Prince & Princess of Plastic Bouldering Competition!

Sign up in advance and get a discount (before Friday Jan. 31st at 5pm). But you can still sign up the day of: Saturday and Sunday Feb. 1 & 2 – don’t miss out!

Benefit Lunch to support MSU Vert-I-Go Mountaineering Student Club

Come help support our MSU mountaineering club by eating at I-Ho’s Korean Grill – delicious!

January 26th 12pm-3pm

All proceeds go to help the club put on the upcoming Bouldering Competition Feb. 1 & 2 – The Prince and Princess of Plastic at Montana State University.

Free Fitness Workshops in January

Check out our upcoming FREE workshops at the Rec. Sports & Fitness Center! (click on the image below)

Improve your Fat Loss – Sleep Habits Can Hinder or Improve Progress

          Are you continuing to run off of only 5 hours of sleep and hoping to improve body composition? If this is you, unfortunately you are high-jacking your progress and likely regressing. The human body’s metabolic processes are largely influenced by the hormones of the endocrine system which cycle throughout 24 hours. Two hormones worth noting are Cortisol, which increases in times of stress and is associated with decreased performance and Testosterone, which promotes muscle growth (which burns calories) and increases metabolic rate (yes women have testosterone too) . Other hormones affected by sleep include Leptin and Ghrelin which have roles in hunger suppression and meal initiation respectively. In short, if sleep is of poor quality or quantity these hormone cycles are disrupted and even inverted. Research shows that both proper sleep quantity and quality can contribute to a successful weight loss program. One study associate higher success rates of 33% for weight loss programs in middle aged overweight and obese women for those women who slept more than 7hr and had good subjective quality of sleep.

Tips for Improving Sleep Quality/Quantity:

-Sleep in a room that is completely dark

-Avoid caffeine,  nicotine, sugar after lunch

-Drink water

-Keep your sleeping routine consistent

-Decrease exposure to TV or computer several hours before bed

-Shoot for 7-8 hrs of sleep

Article written by Rec. Sports & Fitness Center (MSU) certified personal trainer – Kevin Erickson.

References:

Chaput JP, Tremblay A. Obesity Facts. 2012;5(4):561-6. Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric  restriction. doi: 10.1159/000342054.

Chek P. (2012)  How to eat, move, and be healthy: Your personalized guide to looking and feeling great from the inside out San Diego:C.H.E.K. Institute

Thomson CA, Morrow KL, Flatt SW, Wertheim BC, Perfect MM, Ravia JJ… Rock CL. Obesity (Silver Spring). 2012 Jul;20(7):1419-25. Relationship

between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. doi: 10.1038/oby.2012.62.

Holiday Fitness Challenge participant workshop in the Functional Training Room

Today we held a special workshop for the Holiday Fitness Challenge participants at the Rec. Sports & Fitness Center. Participants learned what they can do in our Functional Training Room and how to use the equipment in that room. Good turnout! Here is our trainer, Kevin, showing Tracy how to use your feet to climb up the rope. Good work Tracy!

Kick your New Year off right with our new weight loss program!

Relieve Stress! Take a Relaxation Technique Course for Free!

Montana State University Community –

As part of MSU’s Year of Engaged Leadership: The Rec. Sports & Fitness Center is hosting a Relaxation Technique Course December 11th, 12pm-1:30pm. What a perfect time to de-stress with final exams and the end of the year upon us.

Free, no sign-up necessary.

Pre- and Post- Workout Nutrition Workshop

MSU Students: Come check out this free workshop on Pre-workout and Post-workout Nutrition!

Tuesday Dec. 3rd at 5:00pm

Winter Sports Injury Prevention Workshop

 

As part of Montana State University’s “Year of Engaged Leadership” events, the Rec. Sports & Fitness Center is hosting a free workshop on the month of November’s theme: AWARENESS.

All Montana State University community is welcome to join us on Nov. 20th at 5:30pm for this free workshop. Click on the link below for more information.

 

Winter Injury Prevention YOEL

Office-On-The-Move

Rec. Sports & Fitness new walking treadmill workstation. Get out of your office and get moving (while still getting work done)!

Our bodies are meant to move and not sit for hours on end. The American Heart Assosciation recommends moving at least 30minutes/day and emphasizes ‘movement over time’ – you should get up every 30min and walk/move for at least 4-5mintues.